Breakfast

Supa-Dupa Vegan Frittata

Vegan, Gluten-Free, Dairy-Free, Detox-Friendly

Makes 4 servings | 170 calories per serving

1 (16-ounce) package medium-firm tofu

½ cup soymilk

1¼ teaspoons sea salt

1 tablespoon cornstarchMMGF

½ teaspoon ground turmeric

1 teaspoon olive oil, plus as needed

2 cups mixed chopped vegetables (mushrooms, spinach, red pepper, or anything you like that is in season)

2 tablespoons chopped fresh basil

1 teaspoon fresh thyme, or ½ teaspoon dried thyme

1. Press the tofu by removing it from the package and placing it on a towel. Place another towel on the tofu and then a cutting board on top of this towel. Place a heavy can or another heavy item from your kitchen on the board. Let the tofu press for 10 minutes. Pressing the tofu will remove the water and allow it to absorb other flavors.
2. Place the tofu, soymilk, 1 teaspoon sea salt, cornstarch, and turmeric in a blender or food processor and purée until very smooth. Set aside.
3. Heat up a frying pan over medium heat and add the olive oil.
4. Add the vegetables and the remaining ¼ teaspoon sea salt.
5. Cook over medium heat, stirring regularly, until the vegetables are starting to wilt. Remove the cooked vegetables from the pan and set aside.
6. In the same frying pan, coat the surface with a little more olive oil.
7. Pour ¾ cup of the tofu-soymilk mixture into the pan, spreading evenly.
8. Cover and cook for 7 minutes, or until the surface is dry.
9. Add the cooked vegetables to the top of one side of the cooked tofu mixture.
10. Using a spatula, gently remove the frittata from the surface of the pan and fold one half over the side with the vegetables.
11. Sprinkle with the herbs and serve hot.

Notes: This frittata is very easy to make, and it is a simple yet flavorful breakfast food that I like to serve with the savory waffle (page 100) and a smoothie (pages 100–101). • This is the dish to make for brunch and for company, especially your vegetarian friends. –Chef Philip

Buckwheat Waffles

Vegan, Dairy-Free, Detox-Friendly

Makes 4 servings | 165 calories per serving

½ cup buckwheat flour

½ cup white flourNGF

1 tablespoon palm sugar

¼ teaspoon baking sodaMMGF

½ teaspoon baking powderMMGF

1 teaspoon vanilla extract

1 tablespoon grapeseed oil

1 cup soymilk (see note)

1. In one bowl, whisk together the dry ingredients.
2. In another bowl, whisk together the wet ingredients.
3. Add the wet ingredients to the dry and stir gently, leaving some lumps. (Overmixing will make the waffle rubbery.)
4. Pour ¾ cup of the batter into an oiled waffle iron and cook until done.

Notes: Only use soymilk made of two ingredients: organic soybeans and water. Any additives (sugars, gums, stabilizers) will simply destroy the healthy result you are seeking. • This is an outstanding breakfast dish with the wonderful flavor of buckwheat. • Serve with some fresh fruit and a bit of maple syrup for a nice, sweet breakfast, brunch, or even lunch. –Chef Philip

Gluten-Free Pumpkin Muffins

Vegetarian, Gluten-Free, Dairy-Free, Detox-Friendly

Makes 12 muffins | 130 calories per muffin

⅓ cup quinoa flour

½ cup quinoa flakes

1 teaspoon baking sodaMMGF

2 teaspoons baking powderMMGF

1 teaspoon ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground cloves

2–3 tablespoons honey (optional)

2 eggs

2 ripe bananas, mashed

1 cup pumpkin purée (from can)

1. Preheat the oven to 400°F.
2. In one bowl, whisk together the quinoa flour, quinoa flakes, baking soda, baking powder, cinnamon, ginger, cloves, and salt.
3. In another bowl, whisk together the honey, eggs, bananas, and pumpkin.
4. Add the banana mixture to the flour mixture and stir gently.
5. Prepare a 12-muffin tin by spraying it with nonstick cooking spray (or coating it with grapeseed oil).
6. Divide the mixture between the muffin cups and bake for 25 minutes.

Notes: This recipe—a gluten-free muffin—was the number-one most-requested recipe. • The overall taste of this muffin is like pumpkin pie, and it will make your kitchen smell like Thanksgiving. • The honey does add sweetness, but the muffins are great without it—it’s your choice whether to add the honey. • Be careful not to undercook or overcook. You can use the old toothpick method to see if the muffins are done: stick a toothpick into a muffin, and if it comes out “dry,” without muffin mix on it, they are done. • We recommend a 12-muffin tin, because this makes relatively small muffins, and these muffins cook best when not too large. For this reason, a serving for breakfast may be two muffins. • If the muffin mixture only fills 10 or 11 of the muffin cups, that’s fine, too. –Sonia

Gluten-Free Caramel Apple Muffins

Vegetarian, Gluten-Free

Makes 12 muffins | 125 calories per muffin

⅓ cup quinoa flour

½ cup quinoa flakes

1 teaspoon baking sodaMMGF

2 teaspoons baking powderMMGF

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

½ teaspoon salt

½ cup caramel candy bits

1 teaspoon milk

1 cup diced red applePT

2 tablespoons honey

2 eggs

2 very ripe bananas, mashed

1. Preheat the oven to 400°F.
2. In one bowl, whisk together the quinoa flour, quinoa flakes, baking soda, baking powder, cinnamon, nutmeg, and salt.
3. Heat a nonstick saucepan over medium heat and spray with nonstick cooking spray (or coat with grapeseed oil), then turn the heat to low. Add the caramel and milk and stir until the caramel is melted and smooth. Add the apples and stir for 1 minute. Remove from the heat and keep warm. (If the mixture hardens before use, you can microwave it in a microwave-safe bowl on high for 30 seconds.)
4. In another bowl, whisk together the honey, eggs, bananas, and caramel apple mixture.
5. Add the caramel mixture to the flour mixture and stir gently.
6. Prepare a 12-muffin tin by spraying it with nonstick cooking spray (or coating it with grapeseed oil).
7. Divide the mixture between the muffin cups and bake for 20–25 minutes.

Notes: This is for all of you with a sweet tooth. • This muffin is a sweet treat, so no more than two per person. • Great on-the-go breakfast with some fruit. • Because of the milk and caramel, this muffin is NOT dairy-free. • Incidentally, red apples are uncommonly a trigger food, so for most refluxers, these muffins are fine. • I cannot make these fast enough for my children. • As with the pumpkin muffins, if the mixture only fills 10 or 11 of the muffin cups, that’s okay. –Sonia

Gluten-Free Morning Oatmeal

Vegan, Gluten-Free, Dairy-Free, Detox-Friendly

Makes 2 servings | 245 calories per serving

1 cup water

1 cup soymilk (almond or hemp milk work well, too)

Pinch of salt

1 cup gluten-free rolled oatsMMGF

2 tablespoons maple syrup

1. In a saucepan, heat up the water and soymilk with the salt.
2. Add the oats and bring to a boil, then lower the heat and cook for 10 minutes, stirring regularly.
3. Add the maple syrup before serving.

Notes: Fresh fruit—such as sliced bananas and berries—may be added after the oatmeal is cooked. • During the winter, you may want to use dried fruit, like raisins or apricots. • Chopped nuts, if not a trigger, can also be added. –Sonia

Corn Rye Savory Waffles

Vegan, Dairy-Free, Detox-Friendly

Makes 4–6 servings | 185 calories per serving

1 cup rye flourNGF

1 cup cornmealMMGF

½ teaspoon sea salt

1 teaspoon baking powderMMGF

½ teaspoon baking sodaMMGF

2 tablespoons grapeseed oil

2 cups soymilk (see note)

1. In one bowl, whisk together the dry ingredients.
2. In a separate bowl, whisk together the wet ingredients.
3. Add the wet ingredients to the dry and stir gently, leaving some lumps. (Overmixing will make the waffle rubbery.)
4. Pour ¾ cup of the batter into an oiled waffle iron and cook until done.

Notes: Only use soymilk made of two ingredients: organic soybeans and water. Any additives (sugars, gums, stabilizers) will simply destroy the healthy result you are seeking. • This is a great brunch item, and it can be served with the Supa-Dupa Vegan Frittata (page 95). –Chef Philip

Berry Banana Smoothie

Vegan, Gluten-Free, Dairy-Free

Makes two 1-cup servings | 150 calories per serving

2 bananas

1 cup fresh or frozen berriesPT

½ cup water

½ cup crushed ice

1. Add all of the ingredients to a blender and blend until smooth.

Notes: Smoothies are flavorful, refreshing, filling, and an easy way to consume a fair amount of fruit. • Smoothies are great for breakfast or as a snack. • As an option, you may add a pinch of cinnamon or allspice. –Chef Philip

A Very Peachy Smoothie

Vegan, Gluten-Free, Dairy-Free

Makes two 1-cup servings | 190 calories per serving

2 bananas

2 ripe peaches,PT peeled, halved, and pitted

½ cup water

½ cup crushed ice

1. Add all of the ingredients to a blender and blend until smooth.

Notes: As an option you can add ¼ teaspoon cinnamon or replace the peaches with pears or apples or a combination. –Chef Philip

Pear & Melon Smoothie

Vegan, Gluten-Free, Dairy-Free, Detox-Friendly

Makes two 1-cup servings | 140 calories per serving

1 banana

1 pear, peeled and cored

1 cup cubed fresh cantaloupe or honeydew melon

½ cup crushed ice

1. Add all of the ingredients to a blender and blend until smooth.

Notes: For smoothness and for reflux relief, consider adding a 2-inch piece (the inside part) of peeled aloe vera. • Actually, this option is good for all smoothies! • Do not use bottled or prepared aloe vera, just the fresh leaf. –Chef Philip

Basil Omelet

Vegetarian, Gluten-Free, Dairy-Free

Makes 2 servings | 215 calories per serving

6 egg whites

3 egg yolks

½ cup whole basil leaves, without stems

½ teaspoon salt or to taste

2 tablespoons olive oil

1 teaspoon toasted sesame oilPT (optional)

1. Beat the egg whites and yolks with the basil leaves, then add salt to taste.
2. Heat both oils together in a small pan over medium-high heat. Add the egg mixture and cook undisturbed until the bottom is lightly browned, then carefully flip to cook the other side until done.

Notes: The best foods are often the simple ones. • An interesting fact: This omelet is often served to new moms in China to help them recover from childbirth. –Sonia

Everyday Lox Omelet

Gluten-Free, Dairy-Free

Makes 1 serving | 185 calories per serving

2 slices Nova Scotia smoked salmon (lox)

3 eggs

1. Cut the smoked salmon into small pieces.
2. Crack the eggs into a small bowl, discarding two of the yolks, and lightly whisk with a fork.
3. Heat up a frying pan over medium heat.
4. Spray with nonstick cooking spray (or coat with grapeseed oil) and add the eggs.
5. Cook the eggs undisturbed until almost done, then flip with a spatula.
6. Place the lox on the omelet, then fold.
7. Cook 1 more minute and serve.

Notes: This is a staple breakfast item that is easy to cook yourself or to order out. When I get to work, I often get this omelet from the bodega in my building • It doesn’t get much simpler than, “I’ll have a three-egg omelet with one yolk and lox.” –Dr. Jamie

Egg White Wrap with Dill or Basil

Vegetarian, Dairy-Free, Detox-Friendly

Makes 2 servings | 270 calories per serving

6 egg whites

2 tablespoons chopped fresh dill or basil

¼ teaspoon salt

1 tablespoon olive oil

2 flour tortillasNGF

1. Beat the egg whites with the dill or basil and the salt.
2. Heat the oil in a small pan over medium-high heat. Add the egg mixture and scramble until cooked through.
3. Heat each tortilla in a skillet for 30 seconds to soften and to bring out the flavor.
4. Divide the egg mixture between the tortillas and roll.

Notes: Use dill or basil, not both. • If you like, you could also add smoked salmon (lox) with the dill (for a non-vegetarian option) or tomatoes with the basil. –Sonia

Rice Porridge with Chicken

Gluten-Free, Dairy-Free, Detox-Friendly

Makes 4 servings | 325 calories per serving

4 dried shiitake mushrooms

2 tablespoons olive oil

1 teaspoon minced fresh ginger

½ pound ground chicken

4 cups chicken stock (page 217)

2 cups cooked white rice

Salt to taste

2 tablespoons chopped fresh cilantro

1 teaspoon sesame oilPT (optional; see note)

1. In warm water soak the mushrooms until soft.
2. Rinse the mushrooms and pat dry.
3. Remove the stems and thinly slice the caps.
4. Heat the olive oil in a pan over medium-high heat. Add the ginger and sauté for 1 minute. Add the mushrooms and ground chicken and sauté until the chicken is browned. Remove from the heat and set aside.
5. Bring the chicken stock to a boil in a saucepan over medium-high heat.
6. Add the cooked white rice and return to a boil, then reduce the heat to low and cook until soft, about 15 minutes.
7. Add the chicken and mushroom mixture and cook another 5 minutes, then add salt to taste.
8. Pour into bowls, top with the cilantro, drizzle with the sesame oil, and serve.

Notes: If the sesame oil is omitted, this dish is detox-friendly. • This is a common Taiwanese breakfast dish. • The chicken may be substituted with leftover vegetables, another meat, or any fish, and even the rice may be leftovers. • Every grandma in China and Japan will have her own version of this dish, and probably never measure anything. • Once you start, this may also become one of your go-to recipes. • Have fun experimenting! –Sonia