Wisdom begins in wonder.
—Socrates
Warming Three-Grain Morning Cereal
Nutty Grain-Free Breakfast Porridge
Raw Chia-Peach Breakfast Porridge
Oatmeal-Blueberry-Banana Pancakes
German Banana-Cinnamon Pancake
Green Omelets with Smoked Salmon
Baked Eggs with Greens and Beans
Vegetable Frittata with Potato Crust
Butternut Squash and Sage Breakfast Hash
The word breakfast literally means “to break the fast.” This is a time of the day when your body is ready to receive nourishment after a night of fasting. The mind and body function much better throughout the day if they are fed upon awakening.
Skipping breakfast may lead to overeating at later meals. This is because you will be hungrier and will tend to eat faster and larger portions to relieve the hunger and desire for food. When you are very hungry it is easier to eat too much as well as to eat foods that have a high fat and sugar content.
One of the fastest ways to boost your metabolism is to simply eat a nutritious breakfast every morning. Choose foods such as whole-grain cereals, any combination of nuts and fruits, organic eggs, tofu, or even miso soup with fish added to it. All of these foods eaten first thing in the morning readily give your metabolism a boost for the entire day and provide your body with the nutrients you need to function properly. If you are unaccustomed to consuming food in the morning, then it may take a little more planning until you get in the habit of morning meals. Plan your breakfast before you go to bed the night before. Set out any items to be used to prepare your breakfast and be sure your kitchen is clean.
Fruit bowls provide a light breakfast for those days when you feel a little sluggish in the morning. Soaking the almonds overnight helps them to become more digestible and allows for their nutrients to become more bioavailable. You could use raw sprouted almonds instead of soaking your own. These can sometimes be found at your local health food store.
½ cup raw organic almonds
1 ripe mango, peeled and cut into chunks
1 ripe banana, peeled and sliced
2 kiwis, peeled and diced
1 ripe pear, cut into chunks
2 tablespoons freshly squeezed lime juice
2 to 4 tablespoons organic shredded coconut
Soak the almonds in a bowl filled with 1½ cups filtered water, at room temperature, for 8 to 10 hours or overnight.
In the morning drain off the soaking water and rinse the almonds well. Transfer the almonds to a cutting board and chop.
Transfer the chopped almonds to a bowl and gently mix with the remaining ingredients.
Yield: 2 to 4 servings
I like to make some variation of this recipe at least twice a week for breakfast in the summertime. We pile on the chopped almonds, chia seeds, and raw cacao nibs to help stay satisfied longer.
2 peaches, chopped
1 to 2 small avocados, diced
1 cup fresh blueberries
1 cup fresh raspberries
freshly squeezed juice of 1 lime
½ cup raw sprouted almonds, chopped
¼ cup raw cacao nibs
2 tablespoons chia seeds
Place the peaches, avocados, blueberries, raspberries, and lime juice into a serving bowl and gently toss together. Sprinkle with the almonds, cacao nibs, and chia seeds. Serve immediately.
Yield: 2 to 4 servings
This easy-to-make granola is perfect to have on hand for busy mornings. It can be topped with fresh fruit, served with a dollop of organic yogurt, or served as a breakfast cereal with raw almond milk or homemade Coconut Milk Yogurt (here). You can add any dried fruit after it has been cooked. If you have a nut allergy, then substitute sunflower seeds and pumpkin seeds for the nuts.
3 cups rolled oats
1 cup coarsely chopped raw walnuts
1 cup coarsely chopped raw almonds
1 tablespoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
¼ teaspoon ground ginger
¼ teaspoon sea salt
½ cup pure maple syrup
½ cup melted virgin coconut oil
1 teaspoon vanilla extract
chopped dried apple
raisins
dried cranberries
dried cherries
shredded coconut
sunflower seeds
pumpkin seeds
Preheat the oven to 300°F. Place the rolled oats, chopped nuts, spices, and sea salt into a medium bowl and mix well.
Add the maple syrup, melted coconut oil, and vanilla to the oat mixture and toss together using two spoons.
Spread the mixture out on a large baking sheet and bake for 35 to 40 minutes, turning occasionally with a spatula.
Remove from the oven and stir in dried fruit if using. Let cool completely before transferring to a large glass jar. Granola will keep in a tightly sealed jar in your pantry for about 2 to 3 weeks.
Yield: 5 cups
This delicious breakfast cereal is wonderful by itself or it can be topped with chopped dates and nuts. My favorite way to serve this is to top each bowl with diced fresh peaches, raw almond milk, and a dash of ground nutmeg. Millet is a good source of manganese, phosphorus, and magnesium.
1 cup millet (soaked overnight)
1 tablespoon raw apple cider vinegar
3 to 4 cups water
pinch sea salt
Place the millet in a bowl and cover with at least 1 inch of water; add the vinegar. Let the mixture soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the millet in a fine-mesh strainer. Place the millet, water, and sea salt into a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring to a boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally, until the cereal has thickened and the millet is cooked, about 15 minutes. Serve hot.
Yield: 4 small servings
This creamy, warming cereal can be served as a light breakfast or bedtime snack. I used to cook this at night when I was pregnant with my twins—it would stave off late-night hunger and help me sleep. It is best topped with a little maple syrup and a spoonful of virgin coconut oil or pastured butter. Brown rice is an excellent source of manganese and a good source of selenium and magnesium.
1 cup sweet brown rice (soaked overnight)
1 tablespoon raw apple cider vinegar
3 cups water
pinch sea salt
Place the sweet rice in a bowl and cover with at least 1 inch of water; add the vinegar. Let the mixture soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the rice in a fine-mesh strainer. Place the rice, water, and sea salt into a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring to a boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally, until the cereal has thickened and rice is cooked, about 15 minutes. Serve hot.
Yield: 3 to 4 servings
Serve this warming cereal on a cool fall morning before work or school. In the summertime, we like to use fresh peaches instead of apples for the topping and freshly ground raw almonds instead of walnuts for the garnish.
1 cup brown basmati rice (soaked overnight)
1 tablespoon raw apple cider vinegar
3 to 4 cups water
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
pinch sea salt
2 teaspoons virgin coconut oil or organic butter
2 to 3 tart apples, cored and thinly sliced
¼ cup dried currants (optional)
2 tablespoons pure maple syrup
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
4 to 6 tablespoons water
chopped raw walnuts (optional)
To make the cereal, place the rice in a bowl and cover with at least 1 inch of water; add the vinegar. Let the mixture soak on your countertop for 8 to 12 hours, or overnight.
In the morning, drain and rinse the rice in a fine-mesh strainer. Place the rice, water, spices, and sea salt into a blender and blend on high until smooth. Pour the mixture into a medium saucepan and bring to a boil, whisking constantly. Reduce the heat to low and continue to cook, stirring occasionally, until the cereal has thickened and the rice is cooked, about 10 minutes. For a thinner consistency, add more water. When cooked, remove from the heat.
To make the topping, heat the coconut oil in a 10-inch skillet over medium heat. Add the apples, currants, maple syrup, cinnamon, and nutmeg and sauté for about 2 minutes. Add the water and simmer, uncovered, for about 5 minutes, stirring frequently.
Fill individual serving bowls with the hot cereal and spoon the apple mixture over each. Garnish with chopped walnuts if desired.
Yield: 4 small servings
Teff, an ancient Ethiopian grain, is very high in protein and iron. It cooks quickly and easily, making it an ideal quick breakfast. Try topping the porridge with dried cranberries or cherries and finely chopped nuts. In the summertime, we top this with sliced peaches or nectarines, ground raw almonds, and a drizzle of honey.
3 cups water
pinch sea salt
1 cup teff grain
In a medium pot, bring the water and sea salt to a boil. Add the teff and stir a little. Cook, covered, for 15 to 20 minutes, stirring occasionally toward the end of the cooking time.
Ladle into serving bowls and top with dried or fresh fruit and chopped nuts if desired.
Yield: 2 to 3 servings
The combination of the quinoa, millet, and amaranth make this morning porridge especially nutritious and very high in protein. The nutty flavor of the three grains lends some heartiness to your morning meal. Try adding some ground toasted pumpkin seeds on top with sliced apples and a dash of honey or maple syrup.
¾ cup quinoa
¾ cup millet
¾ cup amaranth
5 cups water
pinch sea salt
Rinse the all the grains in a very fine-mesh strainer. Let warm water run through them while you move them around with your hand. Rinsing is a very important step to remove the bitter saponin coating on the outside of the grains.
Place the washed grains into a 2- or 3-quart pot with the water and sea salt, cover, and bring to a boil. Reduce the heat to low and simmer for about 25 minutes. Remove from the heat and serve with your favorite toppings.
Yield: 3 to 4 servings
I like to make this as a quick high-protein breakfast for my children before school. They like it sprinkled with cinnamon and frozen blueberries. You can use different nuts and seeds in place of the ones I use here. I prefer using the small native pecans as the base in this porridge for their mild flavor and sweetness. For better digestion and nutrient absorption, use soaked and dehydrated nuts. Alternatively, you can soak the nuts called for in this recipe overnight, drain, and then use as directed below.
1 cup raw pecans
½ cup raw almonds
2 tablespoons flaxseeds
1 tablespoon chia seeds
2 Medjool dates, pitted
2 cups water
Place all the ingredients into a high-powered blender and blend until smooth. Pour into a medium saucepan over low heat, and cook, stirring frequently, until thickened and warmed, about 5 minutes. Serve immediately with your favorite toppings.
Yield: 4 servings
When soaked, chia seeds expand and thicken the liquid they are in. You can also make a raw pudding using this method by adding a few more tablespoons of sweetener. I love the combination of peaches, almond milk, and freshly grated nutmeg, but you can play around with the ingredients. Try mashed banana in place of the peach, and add a sprinkling of raw cacao nibs on top of the pudding. You can also stir in fresh berries and ground cinnamon for another variation.
This porridge requires overnight soaking and refrigeration.
2 cups Raw Almond Milk (here)
6 tablespoons whole chia seeds
1 tablespoon pure maple syrup
¼ teaspoon organic vanilla powder
1 large peach, diced
chopped raw almonds
diced peaches
fresh blueberries
freshly grated nutmeg
Place the raw almond milk, chia seeds, maple syrup, and vanilla powder into a 1-quart glass jar. Screw on the lid and shake well. Let the mixture sit on the countertop for about 30 minutes, then shake again. Transfer the jar to the refrigerator to sit overnight, or for about 8 hours.
In the morning, shake the jar again. If you have time, it is best to bring the porridge to room temperature before serving. Pour the chia porridge into a serving bowl, stir in the peaches, and serve with optional toppings if using. Store any leftover porridge in a covered glass container in the refrigerator for up to 3 days.
Yield: 3 to 4 servings
I love making these high-protein, grain-free pancakes for my children in the morning. They like them drizzled with maple syrup; I like them topped with fresh berries and sliced bananas.
4 large organic eggs
1 medium ripe banana
½ cup water
2 cups blanched almond flour
⅓ cup arrowroot powder
½ teaspoon baking soda
¼ teaspoon sea salt
organic butter or virgin coconut oil, for cooking
Heat a 10-inch cast-iron or stainless steel skillet over medium-low heat. I like to make sure my skillet has preheated completely before making the first pancake.
Place all the ingredients except for the butter or coconut oil into a blender and blend until smooth. Add a few teaspoons of butter or coconut oil to the hot skillet. Pour in the batter, using about ⅓ cup per pancake, and cook for 60 to 90 seconds on the first side; then flip and cook for about 60 seconds on the opposite side. Continue making pancakes until all of the batter has been used, adding more butter as needed in between batches to prevent sticking. Transfer to a warm plate and serve.
Yield: 8 to 10 pancakes
These rich yet light pancakes are always a crowd-pleaser. Try serving them with pure maple syrup, fresh plum or apricot slices, and a sprinkling of cinnamon. They are also delicious served with the Warm Berry Sauce (here). I prefer to grind my own buckwheat flour from raw buckwheat groats in a coffee grinder just prior to making these. I find the flavor superior to packaged buckwheat flour. Many people who dislike the strong flavor of buckwheat will enjoy these when made with the freshly ground flour.
1 heaping cup freshly ground buckwheat flour
¼ cup tapioca flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
1 to 1½ cups milk (dairy or nondairy)
1 large organic egg
2 tablespoons melted virgin coconut oil or organic butter
1 tablespoon pure maple syrup
virgin coconut oil or organic butter for cooking
In a medium bowl, mix together the dry ingredients. In a separate bowl, whisk together the wet ingredients. Add the wet ingredients to the dry and gently mix until all the ingredients are combined. Let the batter rest a few minutes to thicken up.
Heat a heavy-bottomed stainless steel skillet over medium heat. Add a few teaspoons of coconut oil. When the skillet has heated, add about ½ cup of the batter per pancake and cook for 1 to 2 minutes, or until the tops begin to bubble; flip and cook for a minute or so more on the opposite side. Repeat making pancakes until all of the batter has been used, adding a little coconut oil in between batches to prevent sticking. Transfer the pancakes to a warm plate and serve.
Yield: 5 to 7 pancakes
Egg-Free Variation: Replace the egg with 1 tablespoon ground chia seeds, whisked with ¼ cup warm water.
Serve these little gems alongside sautéed zucchini and sausages for a balanced breakfast.
1½ cups gluten-free rolled oats
¾ teaspoon baking powder
¼ teaspoon baking soda
pinch sea salt
¼ cup water
2 tablespoons melted virgin coconut oil
1 tablespoon pure maple syrup
1 small banana, lightly mashed
½ cup blueberries
virgin coconut oil, for cooking
Grind the oats to a fine powder in an electric mixer or coffee grinder. Place the ground oats, baking powder, baking soda, and sea salt into a medium mixing bowl and stir to combine.
In a separate bowl, combine the water, melted coconut oil, maple syrup, and mashed banana and stir together. Pour the wet ingredients into the dry and mix to combine. Gently fold in the blueberries. If the batter is too thick, add more water.
Heat a heavy-bottomed skillet over medium-low heat. Add a little coconut oil and drop the batter into the skillet, using ½ cup per pancake. Cook for about 2 minutes on each side. Watch the temperature very carefully to avoid burning. Add more coconut oil to the skillet before cooking the next pancake. Repeat this process until all the batter has been used.
Yield: 5 to 7 small pancakes
Serve these nourishing pancakes with a green smoothie and a poached egg for breakfast. Sometimes my children will pack leftover pancakes for their school lunch! Be sure to use your sourdough starter when it is active and bubbly, within a few hours after feeding it.
1 cup sourdough starter (here)
1 cup gluten-free, whole-grain flour
2 large organic eggs
½ cup water
2 tablespoons melted organic butter or virgin coconut oil, plus more for cooking
2 tablespoons coconut sugar
½ teaspoon baking soda
½ teaspoon sea salt
Heat a large heavy-bottomed skillet over medium-low heat. I use a 12-inch cast-iron skillet so I can cook two pancakes at once.
Add all the ingredients except for the maple syrup to a medium mixing bowl and whisk together. Drop the batter onto the hot skillet using ¼ cup per pancake. Cook for 60 seconds on each side. Repeat the process with the remaining batter.
Serve with pure maple syrup or jam, if desired.
Yield: about twelve 4-inch pancakes
My German grandmother passed a recipe down to my mom called “onguspinoncus”—another name for a German pancake made with eggs, milk, flour, butter, and sugar that’s baked in the oven. We used to have it for breakfast a few times a month and it was always a favorite treat! I’ve created a new grain-free version that’s much healthier. I highly recommend using a cast-iron skillet, but if you don’t own one you can use a baking dish instead. Serve with sliced bananas, a sprinkling of cinnamon, and a dollop of homemade Coconut Milk Yogurt (here).
5 large organic eggs
1 cup coconut milk
1 large ripe banana
½ cup blanched almond flour, packed
¼ cup arrowroot powder
2 to 3 teaspoons ground cinnamon
pinch sea salt
2 to 3 tablespoons virgin coconut oil or organic butter
Preheat the oven to 425°F.
Put all the ingredients except the coconut oil into a blender and blend on high until smooth and creamy. Heat a 10-inch cast-iron skillet over low heat. Add the coconut oil or butter to the skillet and let it melt.
Pour in the pancake batter. Place the skillet into the oven and bake the pancake for 20 to 25 minutes. It should puff up by the end of baking time and then sink down as it cools. Remove the skillet from the oven, slice the pancake into wedges, and serve with desired toppings.
Yield: 4 to 6 servings
Serve these hearty pancakes with scrambled organic eggs or tofu and a spoonful of Cultured Vegetables (here). I like to use my food processor for these; first I mince the onion with the “s” blade, then I put in the grating disk and grate the vegetables. It only takes a minute or two to do all this. To get the pancakes on the table faster, try cooking them in two or three skillets at once.
1 small onion, minced
1 small yam, peeled and grated
2 medium yellow or red potatoes, grated
1 carrot, grated
¼ to ½ cup brown rice flour or sorghum flour
1 tablespoon dulse flakes
1 teaspoon dried thyme
½ teaspoon sea salt or Herbamare
extra-virgin olive oil, for cooking
Place the minced onion and grated vegetables into a large bowl. Add the flour, dulse flakes, thyme, and sea salt or Herbamare and mix well.
Heat a 10-inch cast-iron skillet over medium heat. Form the vegetable mixture into thin patties with your hands. They will fall apart when raw, but when cooked the starches will be released and they will hold together.
Add a few teaspoons olive oil and one or two patties to the heated skillet. Cover the skillet with a lid and cook for approximately 5 minutes. Flip the patties, cover, and cook for another 5 minutes. Transfer to a serving platter. Add a little more olive oil to the skillet for each batch of patties you cook, adjusting the temperature as needed to prevent burning.
Yield: 5 to 7 pancakes
Variation: Add 1 large organic egg to the grated root vegetable mixture and stir well. This helps the pancakes cook up easier, though the egg-free version works great too.
We often have leftover rice from the previous night’s dinner. By using it for breakfast you can create a very quick and healthy meal. I serve this simple stir-fry along with fried organic eggs and a spoonful of Cultured Vegetables (here).
1 tablespoon toasted sesame oil
4 to 5 green onions, cut into 1-inch pieces
2 to 3 carrots, sliced
2 cups sliced green cabbage
3 cups cooked brown rice
sea salt
freshly ground black pepper
Heat the sesame oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the green onions, carrots, and cabbage and sauté 5 to 10 minutes, or until they reach the desired tenderness. Add the cooked brown rice and stir-fry it with the vegetables for another minute or two, adding more oil if necessary so that the rice doesn’t stick to the skillet. Season to taste with sea salt and pepper. Serve immediately.
Yield: 2 to 4 servings
Variation: Use leftover quinoa or millet in place of the rice.
Serve this egg-free scramble recipe with the Minty Green Smoothie (here), or the Breakfast Greens (here) for a balanced meal.
1 tablespoon extra-virgin olive oil or coconut oil
5 green onions, sliced into rounds
1½ cups chopped mushrooms
1 small red bell pepper, diced
1 teaspoon dried thyme
1 garlic clove, crushed
½ to 1 teaspoon ground turmeric
1 teaspoon sea salt or Herbamare
1 pound organic firm tofu, crumbled
Heat the oil in a 10- or 11-inch skillet over medium heat. Add the green onions, mushrooms, and bell pepper and sauté until tender, 5 to 7 minutes.
Add the thyme, garlic, turmeric, and sea salt and sauté a minute more, stirring to coat.
Add the crumbled tofu, mixing it into the vegetables, and sauté 2 minutes more. If the mixture seems dry, add a few tablespoons of water.
Yield: 3 to 4 servings
Arame is a sea vegetable that is harvested off the coast of Ise, Japan. With its sweet mild flavor, arame is a good sea vegetable to start with if you are unfamiliar with the flavors of seaweeds. It is rich in iodine, magnesium, calcium, and carotenoids. It is also a source of potassium, iron, vitamin B2, zinc, and many essential trace minerals. Serve with Root Vegetable Pancakes (here) and Breakfast Greens (here) for a meal that will keep you going all morning long.
¼ cup arame, soaked in water for 10 minutes
1 cup water
1 tablespoon extra-virgin olive oil or virgin coconut oil
1 bunch green onions, sliced into rounds
1 small red bell pepper, diced
3 garlic cloves, crushed
1½ teaspoons ground coriander
1 teaspoon ground turmeric
1 pound organic firm tofu, crumbled
1 to 2 tablespoons wheat-free tamari
¼ cup chopped fresh cilantro
Drain the arame, place it into a small pot with a cup of water, and simmer for 10 minutes; drain and set aside.
Heat the olive oil in a 10- or 11-inch skillet over medium heat. Add the green onions, bell pepper, and garlic and sauté for about 5 minutes, or until the bell pepper is tender.
Add the coriander, turmeric, tofu, and arame and cook for 5 to 7 minutes, stirring occasionally. Remove from the heat, add the tamari, and mix well. Sprinkle with the cilantro and serve.
Yield: 3 to 4 servings
This is a tasty way to add more flavor and nutrients to plain scrambled eggs. When buying eggs, look for organic, pastured eggs. This means the chickens had plenty of room to roam outside on pastureland, eating their natural diet of grasses and bugs. Avoid “free-range” eggs, which just means the chickens were raised indoors in large hen houses and fed a diet of nonorganic grains (often genetically modified).
4 large organic, pastured eggs
2 tablespoons water
organic butter or virgin coconut oil, for cooking
½ cup chopped cherry tomatoes
¼ cup chopped fresh cilantro
4 green onions, thinly sliced
organic hot sauce
sea salt or Herbamare
Crack the eggs into a small mixing bowl, add the water, and whisk together.
Heat a 10-inch cast-iron or stainless steel skillet over medium-low heat. Add 2 to 3 teaspoons of organic butter or coconut oil and heat until melted. Add the eggs and scramble them with a silicone spatula, being very careful not to brown them.
Remove the skillet from the heat, add the tomatoes, cilantro, and green onions, and stir in gently. Season with hot sauce and sea salt or Herbamare to taste.
Yield: 2 servings
Rapini, also called broccoli rabe or broccoli rape, is a pungent, slightly bitter green. It is best sautéed lightly and then sprinkled with a little vinegar to balance the flavors. It’s so addicting—I’ll eat a whole bunch myself! This recipe is what we consider “fast food” in our house. I make it for an easy breakfast or dinner and serve with Injera (here) and a few spoonfuls of my Live Hot Pepper Relish (here) or Cultured Vegetables (here).
2 to 3 teaspoons extra-virgin olive oil or organic butter, plus more for cooking the eggs
1 large bunch rapini, trimmed and chopped
2 garlic cloves, crushed
2 large organic eggs
2 teaspoons raw apple cider vinegar
sea salt
freshly ground black pepper
Heat the olive oil in a 10-inch cast-iron skillet over medium heat. Add the rapini and garlic and sauté for about 2 minutes. Push the rapini to the side of the skillet into a pile. Add a few more teaspoons of oil to the skillet, crack in the eggs, and cook for 60 seconds on each side.
Sprinkle the rapini with the vinegar, season with sea salt and pepper, and serve.
Yield: 1 to 2 servings
Variation: If you can’t find rapini, substitute mustard greens, spinach, or kale.
This recipe is a fun twist to regular omelets. Here in the Pacific Northwest we have access to high-quality smoked wild salmon. If you can’t find it you can use leftover cooked salmon instead. I like to add fresh organic cheese from my local farmers’ market. Use organic feta cheese if you don’t have access to fresh cheese, or omit it altogether. Other vegetables you can add to the filling include sautéed zucchini, cooked chanterelle mushrooms, or sautéed spinach.
4 large organic eggs
1 cup packed fresh spinach leaves
1 to 2 teaspoons butter or virgin coconut oil, for cooking
¼ cup smoked salmon, crumbled
¼ cup crumbled fresh organic cheese
2 tablespoons snipped fresh chives
sea salt
freshly ground black pepper
To make the omelets, begin by heating a 10-inch skillet over medium-low heat (I use cast-iron for its natural nonstick properties). Crack the eggs into a blender, add the spinach, and purée.
Add the butter to the hot skillet. When the butter has melted, add half of the egg-spinach purée and cook for 60 to 90 seconds on each side. Transfer the omelet to a warm plate, add 2 tablespoons of the smoked salmon, 2 tablespoons of the cheese, and 1 tablespoon of the chives to one side of the omelet then fold it over. Season the omelet with sea salt and freshly ground black pepper. Repeat the process to make the second omelet with the remaining ingredients. Serve immediately.
Yield: 2 omelets
This nutrient-packed breakfast will keep you going strong all morning long. It is a great way to use up leftover cooked beans. Use any beans you have on hand, such as plain cooked black beans, baked beans, or Mexican spiced pinto beans. If you have leftover sautéed kale, chard, or collard greens, use them in place of the spinach, or use thawed frozen spinach. I like that I can put this meal together in minutes and then let it cook while we are getting ready in the morning.
1 tablespoon extra-virgin olive oil or organic butter
1 pound fresh spinach or other greens
2 cups cooked beans
sea salt
freshly ground black pepper
4 large organic eggs
Preheat the oven to 350°F. Lightly grease four 8-ounce ramekins with the olive oil or butter.
Bring a pot of salted water to a boil, add the greens, and blanch for 2 to 4 minutes. Remove with a slotted spoon and transfer to a colander to drain. Transfer the drained greens to a cutting board and chop finely.
Spoon ½ cup of the cooked beans into each ramekin. Evenly distribute the cooked greens among the ramekins. Sprinkle with sea salt and pepper, and crack an egg into each ramekin over the greens and beans. Place the ramekins onto a rimmed baking sheet and bake for about 15 minutes. Serve warm.
Yield: 4 servings
Serve this nourishing recipe for a Sunday morning breakfast with Lemon–Poppy Seed Muffins (here) and a fresh green salad. For a quicker version of this recipe, try eliminating the potato crust. It is just as delicious!
2 teaspoons organic butter or extra-virgin olive oil, plus more for greasing the pie plate
2 cups grated potato (about 1 large baking potato, scrubbed)
½ teaspoon sea salt
1 small onion, diced
2 garlic cloves, finely chopped
1 small red bell pepper, diced
1½ cups finely chopped broccoli
1½ teaspoons dried thyme
½ teaspoon freshly ground black pepper
½ teaspoon sea salt or Herbamare
6 large organic eggs, lightly beaten
½ cup grated raw organic Jack cheese (optional)
Preheat the oven to 375°F. Oil a 9-inch deep-dish pie plate with olive oil or butter.
Place the grated potato into a small bowl with the sea salt. Let rest for about 10 minutes. Squeeze out the excess water, and transfer the grated potato to the prepared pie plate and press evenly into bottom of dish.
In a medium skillet heat the 2 teaspoons olive oil or butter. Add the onion and garlic and sauté over medium heat until soft, about 5 minutes.
Transfer the cooked onion and garlic to a bowl with the bell pepper, broccoli, thyme, black pepper, and sea salt and mix well.
Add the eggs and cheese and mix well. Pour the egg and vegetable mixture over the potato crust. Sprinkle the top with extra grated cheese if desired. Transfer to the oven and bake for 25 to 30 minutes, or until the eggs are cooked through.
Yield: 4 servings
This is one of my favorite autumn breakfasts. I like to serve it with poached eggs and organic sausages. This meal will definitely power you through a busy morning! To make meal preparation faster I will cut up the squash the night before and keep it in my refrigerator in a covered glass container. Just be sure to dice the butternut squash small so it cooks evenly without burning. I like to use ¼-inch cubes.
2 tablespoons extra-virgin olive oil or organic butter
4 cups diced butternut squash
1 small red onion, diced
½ pound cremini mushrooms, diced
2 cups thinly sliced lacinato kale
1 tablespoon finely chopped fresh sage
½ teaspoon sea salt
freshly ground black pepper
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the squash and onion and sauté for about 5 minutes. Add the mushrooms and sauté for 5 to 7 minutes more, or until the squash is tender. Add the kale, sage, sea salt, and pepper and sauté a minute more, or until the kale is tender. Taste and adjust the salt and seasonings if necessary. Serve.
Yield: 4 to 6 servings
These potatoes are great for a hearty Sunday morning breakfast. Serve with scrambled eggs and a fresh green salad for a balanced meal.
6 medium red potatoes, cut into chunks
1 tablespoon extra-virgin olive oil
1 medium red onion, chopped
½ teaspoon sea salt or Herbamare
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
Place the potatoes in a steamer basket in a medium pot filled with about 2 inches of water. Cover and steam over medium-high heat until tender, but not all the way cooked, about 10 minutes depending on the size of the potato chunks. Remove and set aside to cool.
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the onion and sauté for 5 to 7 minutes. Add the sea salt, garlic powder, oregano, cumin, and pepper and sauté for 1 minute more.
Add the potatoes to the onion mixture and sauté for 5 to 10 minutes, or until golden brown, being careful not to burn them. If the potatoes begin to stick to skillet, add more olive oil.
Yield: about 4 servings
The combination of the zucchini, potatoes, and kale make a tasty and very nutritious combination to get you going in the morning. If you have a mandoline, you can use it to quickly slice the potatoes and zucchini very thinly—it’s a very useful kitchen tool to have on hand! Otherwise, just use a sharp knife to slice the vegetables into thin rounds. Serve this dish with scrambled tofu or eggs and a spoonful of Cultured Vegetables (here) for a hearty, balanced breakfast.
1 to 2 tablespoons extra-virgin olive oil or ghee
1 small onion, cut into half-moons
5 to 6 small yellow or red potatoes, sliced into thin rounds
2 medium zucchini, sliced into thin rounds
½ bunch black kale, finely chopped
1 to 2 teaspoons dried thyme
1 garlic clove, crushed
sea salt or Herbamare
Heat the olive oil in an 11- or 12-inch cast-iron skillet over medium heat. Add the onion and sauté for 2 to 3 minutes. Stir in the potatoes, cover the skillet, and cook for 5 to 7 minutes, stirring occasionally, adding water, if necessary, to prevent burning.
Add the zucchini slices, kale, thyme, garlic, and sea salt and gently mix to distribute. Put the cover back onto the skillet and cook for another few minutes, stirring occasionally, until the zucchini and kale are tender. Taste and add more salt or Herbamare if necessary.
Yield: 4 servings
Greens for breakfast? Yes! Greens are great any time of day. Eating fresh organic leafy greens throughout the day will provide you with abundant vitality and health. Greens help to get your digestive juices flowing in the morning, and also are rich in enzymes that assist in the digestion of other parts of your meal. Try fresh greens with your favorite salad dressing, or simply top with the lemon-olive oil dressing below.
4 cups organic salad greens
freshly squeezed juice of 1 large lemon
3 to 4 tablespoons extra-virgin olive oil
1 garlic clove, crushed
¼ teaspoon sea salt
Place the fresh salad greens in a bowl.
To make the dressing, place all the ingredients into a jar with a tight-fitting lid and shake well. Taste and adjust the salt if necessary.
Drizzle the dressing over fresh greens. The dressing will keep in the refrigerator for up to 1 week.
Yield: 2 servings
Miso is a thick paste and is made by fermenting cooked soybeans, koji, sea salt, and different grains for 6 months to 2 years. It is a live food and contains significant amounts of friendly bacteria that promote intestinal health. It is important not to cook the miso for this reason, but rather to add it to already cooked foods. Consuming miso helps to create an alkaline condition in the body, promoting resistance against disease. The salty flavor of miso stimulates digestion, which is why it has been a traditional breakfast food in Japan for centuries. Adding some cooked fish to the soup will help to boost your metabolism even more at your morning meal. For information on gluten-free miso see here.
2 teaspoons toasted sesame oil
2 carrots, peeled and cut into matchsticks
3 to 4 shiitake mushrooms, thinly sliced
1 garlic clove, finely chopped
2 to 3 teaspoons finely chopped fresh ginger
4 cups water
1 small strip wakame seaweed, broken into pieces
1 cup thinly sliced baby bok choy leaves
2 to 3 green onions, cut into thin rounds
2 to 3 tablespoons gluten-free miso
1 to 2 tablespoons wheat-free tamari or coconut aminos
1 tablespoon brown rice vinegar or coconut vinegar
2 to 3 teaspoons hot pepper sesame oil
Heat the toasted sesame oil in a 3-quart pot over medium heat. Add the carrots, mushrooms, garlic, and ginger and sauté lightly for about 3 minutes, being very careful not to brown the vegetables.
Add the water and wakame seaweed and bring to a simmer. Cover the pot and cook for 7 to 10 minutes, or until the vegetables are tender.
Turn off the heat and add the bok choy, green onions, and miso that has been mixed with a little water. Then add the tamari, vinegar, and hot pepper sesame oil; stir. Taste and adjust the seasonings if necessary.
Yield: 4 servings