Breakfast

Quick Thoughts on Breakfast:Personally I think eggs make the best breakfast food ever.  Eggs are rich in nutrients (esp local/free range/organic etc), rich in protein to get the day started, easy to digest and will feel good all morning.  Breakfast should not be carb laden.  Cereal, oatmeal etc are not great options for a variety of reasons. Instead of carbs from these blood sugar and insulin spiking, hard digesting foods….choose carbs from berries or grapefruit or the kale, spinach or broccoli that you eat with your eggs. Listen to your body, what makes you feel good after eating it, what satisfies you for more than an hour or two or even three? Healthy fats are also important in a healthy well rounded breakfast. Give your body the best to start the day with and take the time to do so!

Our All Time Favorite Breakfast: 

3 Eggs Over Easy Served over a bed of Fresh Baby Spinach/Kale or Steamed Broccoli and topped with avocado, kimchi and your favorite hot sauce (ours is Sirachi!)…done!  Takes less than 5 minutes (literally) is delicious, healthy and totally satisfying…feels like good clean fuel!

Egg Muffins: (Adapted from Lisa Durocher of Boot Camp with LSD and a few other sites) Make these portable omelets on the weekend as part of your food preparation ritual. Just pop them in your mouth and out the door you go!

Ingredients: 10 -12 eggs whisked well, veggies of your choice and oil (I like olive oil or coconut oil)

Suggested in this recipe are:  1 green onion, zucchini, 3 big handfuls of spinach, 1/2 roasted or raw red/yellow peppers, but add your own spin. If you like a little crunch…add almond slivers or chopped walnuts

Preheat the oven to 350°F. Oil a 12-cup (or two 6-cup) muffin pan or a 2 inch deep pan.  Oil the pan with olive oil or coconut oil.  In a large bowl mix together veggies, either raw or saute until your satisfied. Stir in the eggs. Evenly divide the mixture among the prepared muffin cups. (optional: sprinkle with cheese and chives).

Bake for 15 – 25 minutes, or until the egg is set.

Remove from oven. Let the egg cups cool in the pan for about 5 minutes. Remove the egg cups and place them in a Tupperware container and refrigerate. The egg cups will last for up to a week.

Crustless Quiche (from Practical Paleo):

This is a great go to recipe that you can freeze and reheat in a toaster oven if desired.  Try mixing up the veggies and spices to change the flavor each time you make it.  I just made one with zucchini, broccoli, scallions, baby spinach, hemp seeds and roasted red pepper flakes for Skye and I’s surfing adventures tomorrow…since we will be on the road chasing waves all day!

Ingredients:

  • 1 med-large zucchini – shredded or grated and strained (water squeezed out of it)
  • 2 large carrots – shredded or grated
  • 1 teaspoon salt
  • 12 eggs, beaten
  • 1 tablespoon butter or coconut oil

Prep:

  • Preheat oven to 375 degrees
  • Mix together the zucchini, carrots, salt and eggs in a large bowl
  • Grease a 8×11 or 9×13 baking dish with coconut oil or butter (I usually put a tablespoon of coconut oil in the pan first, throw it in the heating oven to melt then swirl it around to coat the bottom and sides, before adding the mixture)
  • Pour the egg mixture into the pan and bake for about 30-40 minutes or until the edges are brown (30 minutes seems to be good, but do the fork test)
  • The quiche will puff up while baking then deflate when removed from the oven

Primal Chilaquiles (from Mark Sisson):

Ingredients:

  • 2 large or 4 smaller tomatoes
  • 1 garlic clove
  • 2 heaping tablespoons (30mL) finely chopped yellow onion
  • A few tablespoons of oil
  • 1 jalapeno (or more) sliced into rounds
  • 4 eggs, whisked with a little salt
  • Handful of cilantro, roughly chopped

Instructions:

Place the tomatoes on a rimmed baking sheet several inches under an oven broiler on high. Roast the tomatoes for about 5 minutes on each side until the skin blackens and peels back. Let the tomatoes cool to the touch then peel the skin off, discarding both the skin and any juice that gathers.

While the tomatoes cook, toast the garlic clove (peel still on) by putting it in a hot, dry skillet over medium heat until it’s blackened on both sides. Pressing down on the clove to flatten it a little bit will help the skin blacken faster.

Peel the toasted garlic clove and put it in a food processor or blender with the onion, pulsing a few times to chop as much as possible. Add the tomatoes and pulse until you reach your desired salsa texture. Add salt to taste. (If you want a spicy salsa, add some hot sauce, serrano chiles or jalapeno).

Drizzle a tablespoon or so of oil in a pan and heat. Add the jalapenos. Saute a few minutes until lightly browned. Add the eggs and stir as they cook. Just before the eggs are set, add the salsa and cook until heated.

Transfer eggs and salsa to a plate and top with cilantro. Serve slices of primal tortillas (see below) on the side.

 

Primal Tortillas:

Makes 4 tortillas

Ingredients:

  • 1/4 cup plus 2 tablespoons water
  • 2 eggs
  • 2 tablespoons olive oil
  • 1 teaspoon lime juice
  • 2 tablespoons coconut flour
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder

Instructions:

Whisk together water, eggs, olive oil and lime.

Mix together coconut flour, baking powder, cumin and chili powder.

Slowly pour wet ingredients into the dry ingredients, whisking as you pour so clumps don’t form.

Heat several tablespoons of olive oil over medium high heat. When the oil is hot, pour 1/4 cup of batter in the pan, tilting pan so the batter spreads thinly.

Let the batter sit untouched for one minute then put a lid on the pan and cook one minute more. Flip the tortilla and fry for 2 more minutes.

 

Basic Chia pudding recipe:

  • 3 tbsp of chia seeds
  • 1/3 cup of almond milk ( I make my own, but use whatever milk you prefer)
  • Dash of sea salt
  • 5 drops stevia or to taste with honey or maple syrup (just try to go light)

Let it sit for at least 15minutes or leave it in the fridge over night and it will be waiting for you in the morning.

Now you can customize it with whatever you have handy. Try chopped nuts, berries or fruit. Or add a dash of cardamom and cinnamon! I love adding a tbsp of raw cacao powder and sprinkle some caoco nibs on top for a real dessert-like pick me up!

Want to feel like your eating pancakes or french toast for a treat….

Vanilla – Almond Sponge Bread (from Practical Paleo):

This can be used to replace bread in the am as toast with extra butter or used as the bread for grain free french toast.

  • 6 eggs
  • seeds from 1/2 pod of a vanilla bean
  • 1 teaspoon vanilla extract
  • 2 tablespoons butter, melted
  • 2 tablespoons full fat coconut milk *(the kind in the can)
  • 1/4 cup coconut flour
  • pinch of nutmeg
  • pinch of sea salt
  • 1/2 teaspoon baking soda
  • 2 tablespoons slivered almonds

Prep:

  • Preheat oven to 350 degrees
  • Whisk eggs, vanilla bean, vanilla extract, melted butter, and coconut milk in a large mixing bowl
  • Sift coconut flour, nutmeg, salt, and baking soda into the egg mixture and continue whisking until combined
  • Pour the egg mixture into a 9×9 inch baking dish lined with parchment paper.
  • Top with sliced almonds and bake for about 40 minutes or until the edges are browned and a toothpick or fork wipes clean when tested in the center.

Coconut Breakfast Cakes:  (from Ani’s Raw Food Kitchen)  These are so freakin’ delicious!! 

Ingredients:

  • 2 cups whole flax seeds or 3 cups flax seed meal (I used 1 1/2 cup flax seed meal, 1/2 cup whole flax seeds and 1/2 cup hemp seeds)
  • 2 tblsp liquid coconut oil (just heat the solid stuff to get the liquid)
  • 1/2 cup agave or maple syrup
  • 1/2 tsp sea salt
  • 1/4 cup water
  • Optional: add one banana or 1/2 cup mixed berries (you can also top them with fruit later)

Prep:

  • Put all ingredients into bowl and mix well.  Let sit in fridge for 10 minutes (or longer) Form four balls and flatten into a pancake shape about 1/4 to 1/2 inch thick. 
  • These were meant to be eaten raw just as is topped with fruit or chopped walnuts…..we put them on the stove for a few minutes (just like you would a pancake) on low to warm them and then topped them with heated up berries….awesome!
  • Oh and they keep great for snacking on throughout the next few days!

They were our New Year’s Day Breakfast!

Almond Banana Pancakes

Ingredients:

  • 2 ripe bananas
  • 1 egg
  • 1 heaping tablespoon of almond butter
Prep:
  • Mash the bananas, add the egg and mix well.
  • Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.
  • Warm butter in a pan and pour batter into small cakes.
  • Brown on each side and serve warm (with berries?!)

Healthy Pancakes: 

Ingredients:

  • 1/2 cup cottage cheese ( I used 1 small pack)
  • 1/2 cup oats
  • 2 eggs
  • cinnamon
  • honey
  • coconut oil for greasing pan

For the toppings you can be creative with fruit / nuts / honey / yoghurt. I used frozen berries. Warmed them up in a sauce pen to get the juices out!

Prep:

Put the oats in a food processor and grind until powdery. When oats are powdered add in the cottage cheese, 2 eggs, cinnamon and some honey. Mix thoroughly with food processor.

Make the batter in a bowl so that it can be easilly handeled. Heat non stick pan and add some coconut oil. When pan is hot, spoon out some of the batter and pour it on the pan.

When you see bubbels forming up from all sides of the circle you can turn it over to cook from the other side. Check them out so that they don’t burn. Will take only some seconds.

I served them with warmed up frozen berries. Made out 4 but could have easily made 5 or 6 smaller ones

Berry Pancake Souffle

 Ingredients:

  • 3 Tbsp butter or ghee from grassfed cows
  • 1 cup of berries
  • 4 large eggs, separated into whites and yolks
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon  

Prep:

Preheat the oven to 400F. Heat your butter or ghee in a 10 inch cast iron skillet over medium heat. Add the berries and cook for a few minutes until the liquid thickens.

While the berries are cooking, beat the egg whites until stiff peaks form.

In a separate bowl, whisk the egg yolks together with the vanilla and cinnamon. Then, fold the yolks into the egg whites.

Spread the egg batter evenly on top of the cooking fruit. Cook 2 minutes (without touching!) then transfer the pan to your preheated oven. Bake for 10 minutes, or until the batter is puffed up slightly and lightly browned.

Remove from the oven. Now, for the trickiest part of this whole dish! Hold a plate firmly over the pan and flip the pan and to invert the souffle so the fruit is faced up.

Top it with melted butter or ghee or a drizzle of coconut milk. Enjoy while warm!

Almond Pancakes!

Ingredients:

  • 2 eggs
  • 1 tsp. vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1 1/2 cups almond flour or meal
  • 1/2 tsp. unrefined sea salt
  • 1/2 tsp. baking soda
  • olive oil or coconut oil

Prepare:

1. Beat eggs and mix in other ingredients until smooth then stir in almond flour

2. Oil griddle with coconut oil over medium heat.

3. Fill spoonful with batter onto skillet.

4. When bubbles appear flip pancakes and cook other side

Muesli:  (a recipe from 1887 from a Swedish Dr’s Health Clinics recipe list!…a healthier alternative to oatmeal or granola)

Ingredients:

  • 3 cups rolled oats
  • 1 1/2 cups steel cut oats
  • zest of 1 lemon
  • zest of 1 orange
  • juice of 1 lemon
  • juice of 3 oranges
  • 1/3 cup raisins (or cranberries)
  • 1/3 cup dried apricots
  • Optional (we did 2 cups rolled oats, 1 1/2 cups steel cut oats and 1 cup hemp seeds…get creative)

Prep:

Combine all ingredients in bowl (no cooking – that’s it!…the citrus softens the oats) and let sit covered, for at least 8 hours before indulging.

Top off with grated fresh fruit (we enjoy a mix of grated apples,pears and bananas) and plain yogurt.

Smoothies!!  See the smoothie page!

One thought on “Breakfast

  1. Yummy breakfast recipes! Eggs and greens are one of my favs too! So funny that you put in the Coconut Flax Pancakes from Ani Phio! I just pulled out my recipe for them this week! One of my favorite ways to get my Omegas! ❤

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