BREAKFAST
I HAVE FOUND THAT making breakfast is one of the most difficult adjustments for people new to the Grain Brain diet. This is mostly because so many have, for years, begun their day with a hot drink and some type of bread, without any thought to proper nutrition. The hale and hearty farm breakfast of America’s early years simply doesn’t exist anymore and, even if it did, it would probably now contain foods high in gluten and carbohydrates. Eggs and bacon have been so maligned that everyone has become afraid to consume them; I insist that eggs, nature’s perfect food, be on the table daily. The foods that start your day will set the right tone for the rest of your life.
I am going to give you some extraordinary alternatives to that cuppa and muffin that you have been grabbing and eating on the go. At the Grain Brain breakfast table, nuts, eggs, seeds, vegetables, and meat are now going to be part of every morning’s start.
Morning Wake-Up Call
SERVES 1
There’s no better way to start the day than with an energy boost. Quick to prepare, smooth to drink, and filled with goodness, this creamy green juice brightens the morning rush. The juice is smoother when processed in a juicer but also works just fine in a blender. It is particularly important that you use organically grown, well-washed ingredients. Feel free to use a regular lemon if a Meyer lemon is not available.
8 large kale leaves
4 celery ribs
1 seedless cucumber
1 (1-inch) piece ginger root
1 avocado, peeled, pitted, and chopped
Juice of ½ Meyer lemon
Place all of the ingredients in an electric juicer and process to juice. Alternatively, chop the kale, celery, cucumber, and ginger and place them in a blender. Add the avocado and the juice of the half lemon and process on high until smooth. Drink immediately.
Nutritional Analysis per Serving: calories 361, carbohydrates 37 g, fiber 16 g, protein 11 g, fat 23 g, sodium 196 mg, sugar 8 g
Rise and Shine Shake
SERVES 1
This shake is a fabulous wake-up in a glass. You can change the flavor and the health benefits if you like by replacing the blueberries with half of an avocado and the almond milk with unsweetened coconut milk. Either way, it’s a delicious, nutritious shake.
½ cup frozen blueberries
¼ cup almond meal or freshly pulverized almonds
2 tablespoons ground flaxseed
2 tablespoons almond butter
¾ cup cold unsweetened almond milk
2 or 3 ice cubes
Combine the blueberries, almond meal, flaxseed, and almond butter in a blender jar. Add the milk and ice cubes and process until it reaches a shake-like consistency. If it’s too thick, add cold water or additional almond milk. Drink immediately.
Nutritional Analysis per Serving: calories 502, carbohydrates 26 g, fiber 12 g, protein 17 g, fat 41 g, sodium 218 mg, sugar 9 g
Quick Crunchy Cereal
SERVES 1
This recipe is in my book Grain Brain, but I thought it should be included here, too, as it meets all of my dietary guidelines and is so easy to put together for a quick and healthy breakfast. You can use any raw, unsalted nut that you like.
½ cup chopped raw, unsalted walnuts
¼ cup unsweetened coconut flakes
⅓ cup fresh berries
⅔ cup unsweetened almond milk
Combine the walnuts, coconut flakes, and berries in a cereal bowl. Add the milk and stir to combine. Serve.
Nutritional Analysis per Serving: calories 518, carbohydrates 20 g, fiber 8 g, protein 10 g, fat 47 g, sodium 127 mg, sugar 8 g
Ungranola
MAKES ABOUT 4 CUPS
This quasi-cereal mimics granola, but without any grains, it completely meets our breakfast rules. If you don’t have clarified butter on hand, coconut oil or extra-virgin olive oil will work just fine. Watch carefully as you bake, as the nuts can quickly turn from golden and toasty to dark and inedible. If you grow to love this mix as a wholesome start to your day, double or triple the recipe and keep it on hand for snacking as well.
1 cup chopped raw almonds
1 cup chopped raw cashews
1 cup raw pumpkin seeds
1 cup unsweetened coconut flakes
2 tablespoons flaxseed
1 tablespoon chia seeds
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground allspice
1 tablespoon stevia powder
3 tablespoons clarified butter (see here), ghee, or unsalted butter, melted
Preheat the oven to 350°F. Line a baking sheet with parchment paper or a nonstick silicone pan liner and set aside.
Combine the almonds, cashews, pumpkin seeds, coconut flakes, flaxseed, chia seeds, cinnamon, nutmeg, and allspice in a mixing bowl. Stir in the stevia. When well blended, drizzle with the butter and toss to coat.
Pour the mixture onto the prepared baking sheet and, using a spatula, spread it out to an even layer. Place in the preheated oven and bake, stirring occasionally, until nicely toasted and aromatic, about 25 minutes.
Remove the baking sheet from the oven and place it on a wire rack to allow the mixture to cool. When cool, serve or store in a covered container in a cool spot for up to 3 days or in the refrigerator for up to 1 month.
Nutritional Analysis per Serving (½ cup): calories 457, carbohydrates 15 g, fiber 6 g, protein 13 g, fat 40 g, sodium 11 mg, sugar 3 g
Homemade Turkey Sausage
MAKES 6 PATTIES
We don’t usually think about making our own breakfast sausage, but we should. It’s a cinch to make and can be stored for future use. The mix also makes a wonderful addition to frittatas and quiches, but for the morning rush, I simply fry up a patty along with a couple of scrambled eggs seasoned with chopped scallions and I’m good to go.
2 tablespoons extra-virgin olive oil, plus more for frying
1 cup finely chopped onion
1 tablespoon minced garlic
Salt and black pepper
1½ teaspoons chopped fresh sage
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh flat-leaf parsley
½ teaspoon ground allspice
Cayenne pepper
1¼ pounds ground turkey
Heat the 2 tablespoons olive oil in a medium frying pan over medium heat. Add the onion and garlic, season with salt and pepper to taste, and cook, stirring frequently, until very soft and just beginning to color, about 5 minutes. Stir in the sage, thyme, parsley, allspice, and cayenne pepper to taste and continue to cook for another minute. Remove from the heat and set aside to cool.
When the aromatics are cool, place the turkey in a mixing bowl. Add the cooled onion mixture and stir to blend completely.
To taste for proper seasoning, form a teaspoonful of the mixture into a tiny patty and fry it in a bit of olive oil over medium heat until just cooked through. Taste and, if necessary, season the remaining raw mix with additional salt, pepper, herbs, and/or cayenne.
Using your hands, form the raw mixture into 6 patties of equal size. If you’re not ready to cook them, place them in a resealable plastic bag, separated by small sheets of waxed paper, and store in the refrigerator for up to 2 days or in the freezer for up to 3 months. (If frozen, thaw overnight in the refrigerator before cooking.)
When ready to cook, heat a slight slick of olive oil in a nonstick frying pan over medium heat. Add the patties and fry, turning occasionally, until cooked through and brown, about 10 minutes (an instant-read thermometer inserted into the center should read 165°F). Serve.
Nutritional Analysis per Serving (1 patty): calories 255, carbohydrates 3 g, fiber 1 g, protein 26 g, fat 16 g, sodium 183 mg, sugar 1 g
Breakfast Hash
SERVES 6
This is my version of an old-fashioned New England “red flannel” hash. It is usually made with corned beef and potatoes, but I think this version is even better than the classic. Traditionally, the hash should be topped with a poached or fried egg. If you choose to add the egg, bake the hash in individual ramekins and then top each serving with an egg and a sprinkle of chopped parsley. You would then have a sensational brunch dish.
2 tablespoons extra-virgin olive oil
1 cup finely chopped onion
1 tablespoon minced garlic
Salt and pepper
1 large beet, roasted, peeled, and finely diced
2 cups finely chopped kale
1 pound finely diced cooked roast beef
1 teaspoon gluten-free Worcestershire sauce, optional
¼ cup grated Parmesan cheese
Preheat the oven to 375°F.
Heat the oil in a large, oven-safe frying pan over medium heat. Add the onion and garlic, season with salt and pepper to taste, and cook, stirring frequently, until very soft and just beginning to color, about 5 minutes.
Stir in the beet and kale and continue to cook for another minute or two, just until the kale has wilted. Add the beef and the Worcestershire sauce (if using) and stir to blend completely. Taste and, if necessary, adjust the seasoning.
Pat the mixture down to an even layer and sprinkle the top with the cheese. Transfer to the preheated oven and bake until the top is golden brown and crisp, about 20 minutes. Remove from the oven and serve.
Nutritional Analysis per Serving: calories 261, carbohydrates 7 g, fiber 1 g, protein 24 g, fat 15 g, sodium 239 mg, sugar 2 g
Eggs Benedict with Zucchini Pancakes
SERVES 4
How can you have eggs Benedict without the traditional English muffin? you might ask. Well, you just ditch the muffin and place the ham and eggs on a crispy zucchini pancake. A little more work for the cook, but extra pleasure for the diner. I always make more pancakes than I need because people invariably ask for another. I assure you that you’ll never go back to that muffin. Of course, if you are short on time, the eggs and sauce can simply be placed on a bed of leafy greens.
For perfect eggs Benedict, featuring eggs with tender whites and runny yolks, you must gently poach the eggs in just barely simmering water. They should never be cooked at a hard simmer or boil or the whites will become tough and the yolks firm. Since there is now much concern about the safety of lightly cooked eggs, I barely poach the eggs and then hold them in a saucepan of very warm water (130°F) for 15 minutes. This method allows the cook to prepare the remaining ingredients as the eggs warm and cook.
1 tablespoon white vinegar
4 extra-large eggs, at room temperature
4 slices Canadian bacon
4 Zucchini Pancakes (recipe follows)
1 recipe Easy Hollandaise Sauce (here)
1 tablespoon chopped fresh flat-leaf parsley
Preheat the oven to 275°F.
Heat about 3 inches of water in a large, shallow saucepan over medium heat until bubbles form around the edge. Add the vinegar.
In another saucepan of similar size, heat 3 inches of water to 130°F on a candy thermometer. Remove from the heat and cover to keep warm.
Working quickly with one egg at a time, carefully break each egg into a small custard cup and then gently slide the egg from the cup into the barely simmering vinegar-water. When all of the eggs have been added, cook until the whites are just set but the yolks are still very loose, about 2 minutes.
Using a slotted spoon, carefully lift the barely cooked eggs, one at a time, and place them into the 130°F water. Cover and let rest for 15 minutes. You should, from time to time, check the temperature of the water. If it falls below 130°F, slowly add enough boiling water to bring the temperature back up.
Place the Canadian bacon in a large nonstick frying pan over medium-high heat. Fry, turning occasionally, until just lightly browned around the edges, about 4 minutes. Remove from the heat and place on a baking sheet in the preheated oven to keep warm if the eggs or pancakes aren’t done yet.
Place a warm pancake in the center of each plate and top with a slice of Canadian bacon. Using a slotted spoon, lift the poached eggs, one at a time, from the water and pat gently with a clean kitchen towel to remove excess water. Place an egg on top of the bacon. (If the edges of the eggs are a bit ragged, carefully trim them with a small knife or kitchen scissors.)
Spoon about 3 tablespoons of the hollandaise sauce on top of each egg, sprinkle with chopped parsley, and serve immediately.
NOTE: Those on a restricted sodium diet can eliminate the Canadian bacon from the recipe.
Nutritional Analysis per Serving: calories 485, carbohydrates 6 g, fiber 1 g, protein 16 g, fat 44 g, sodium 858 mg, sugar 2 g
Zucchini Pancakes
MAKES ABOUT 8 PANCAKES
3 large zucchini
1 extra-large egg white
2 tablespoons almond meal
Salt and pepper
3 tablespoons clarified butter (see here), ghee, or unsalted butter
Using either a hand-held grater or a food processor fitted with the shredding blade, shred the zucchini.
Place the shredded zucchini in the center of a large, clean kitchen towel. Bring the sides up and twist hard to express all of the liquid. You may have to do this a few times to get all the liquid out; the drier the zucchini, the crisper the pancakes will be.
Place the shredded, drained zucchini in a large mixing bowl. Add the egg white, almond meal, paprika, and salt and pepper to taste, tossing to blend in the seasonings.
Heat the clarified butter in a large frying pan over medium heat. When very hot but not smoking, spoon in the zucchini mixture to make individual circles about 3½ inches in diameter (you will need to do this in batches). Fry, turning once, until cooked through, golden brown, and crisp, about 5 minutes.
Using a spatula, transfer to a double layer of paper towels to drain. If necessary, place on a baking sheet in a low oven to keep warm until ready to serve.
Nutritional Analysis per Serving (1 pancake): calories 76, carbohydrates 3 g, fiber 1 g, protein 2 g, fat 6 g, sodium 90 mg, sugar 2 g
Roasted Onion Omelet with Sun-Dried Tomato and Onion Chutney
SERVES 6
This sensational omelet can be served either hot or at room temperature for breakfast, brunch, lunch, or a light supper. I always try to have some left over because it makes such a tasty addition to green salads for supper. The Indian spices are so aromatic that you need almost nothing else to create a memorable meal. The chutney can also be used as a condiment for grilled meats, poultry, or fish.
10 large eggs
¼ cup chopped fresh cilantro
1 teaspoon hot curry powder
½ teaspoon ground toasted cumin
Pinch ground turmeric
Pinch cayenne pepper, or to taste
Salt and pepper
2 tablespoons extra-virgin olive oil
1½ cups roasted onions (see Note)
1 teaspoon roasted garlic puree (see Note)
½ teaspoon minced ginger root
2 cups finely chopped leafy greens, such as kale, mustard greens, or collards
1 cup finely diced peeled and seeded plum tomatoes, well drained
1 cup chopped mushrooms
1 teaspoon minced seeded hot green chile, or to taste
6 tablespoons Sun-Dried Tomato and Onion Chutney (here)
Break the eggs into a mixing bowl and whisk to blend. Add the cilantro, curry, cumin, turmeric, and cayenne and combine. Season with salt and pepper to taste. Set aside.
Heat the oil in a large, nonstick sauté pan over medium heat. Add the roasted onions, garlic, and ginger and sauté for 2 minutes. Stir in the greens, tomatoes, mushrooms, and chile and sauté until the flavors have combined and the vegetables are very hot, about 5 minutes.
Pour the seasoned eggs into the pan, lifting and tilting the pan so that the eggs cover the vegetables. Reduce the heat to medium-low and cover. Cook until the eggs are set and the bottom is brown, about 12 minutes. (You can turn the omelet if you wish to brown both sides, but it is not necessary.) Alternatively, you can bake the omelet in an oven-safe skillet at 350°F for about 45 minutes.
Flip the cooked omelet onto a warm serving platter. Cut into six wedges, dollop 1 tablespoon chutney on each, and serve immediately.
NOTE: To make 1½ cups roasted onions, combine 4 cups diced onions with ¼ cup olive oil and season with salt and pepper to taste. Spread out in a nonstick baking pan and place in a preheated 350°F oven. Roast, tossing occasionally, until the onions are golden brown and most of the moisture has cooked out, about 30 minutes. Use immediately, or cover and store in the refrigerator for up to 1 week. Roasted onions may be added to other egg dishes or used as a flavoring accent for other vegetables or sauces.
To make roasted garlic: If roasting a whole head, lay the head on its side and cut about ⅛ inch off the stem end. Lightly coat the entire head (or individual unpeeled cloves) with olive oil. Wrap tightly in aluminum foil and place in a baking pan in a preheated 350°F oven. Roast until soft and aromatic; whole heads should take about 25 minutes and individual cloves about 12 minutes. Remove from the oven, unwrap, and let cool slightly. Using your fingertips, push the flesh from the skin. The clove may or may not pop out whole, but either way it doesn’t matter, as roasted garlic usually gets mashed or pureed before use. Use immediately, or cover and store in the refrigerator for up to 1 week or in the freezer for up to 3 months.
Nutritional Analysis per Serving: calories 325, carbohydrates 20 g, fiber 4 g, protein 14 g, fat 22 g, sodium 323 mg, sugar 8 g
Sun-Dried Tomato and Onion Chutney
MAKES ABOUT 3 CUPS
3 cups chopped sweet onions
2 cups chopped sun-dried tomatoes (not oil-packed)
2 tablespoons minced ginger root
1 tablespoon minced seeded hot red or green chile
1 tablespoon stevia powder
1 tablespoon chili powder
2 teaspoons mustard seeds
1 teaspoon cumin seeds
½ cup cider vinegar
1 tablespoon freshly squeezed lemon juice
Combine the onions, tomatoes, ginger, and chile in a heavy-bottomed saucepan (preferably nonstick). Stir in the stevia, chili powder, mustard seeds, and cumin seeds. Add the vinegar and lemon juice and stir to combine. Place over medium heat and cook, stirring frequently, until the onions are very soft and the mixture is quite thick and has a well-balanced flavor, about 30 minutes. If the mixture gets too thick before the onions have softened, add water or tomato juice, ¼ cup at a time, to thin.
Remove from the heat and allow to come to room temperature. Serve, or cover and store in the refrigerator for up to 1 month.
Nutritional Analysis per Serving (1 tablespoon): calories 15, carbohydrates 3 g, fiber 1 g, protein 1 g, fat 0 g, sodium 4 mg, sugar 1 g
Manchego Tortilla
SERVES 6
No, no, no—this is not the tortilla you are thinking of. In Spain, an omelet is known as a tortilla and the traditional tortilla de patatas contains potatoes, which I have eliminated to make this a Grain Brain favorite. Prepared in a pan specially made to create a soft, juicy finished cake about 12 inches around and 1½ inches high, this classic Spanish dish can be found in tapas bars throughout Spain.
When making this tortilla, it is most important to prepare it in a nonstick, oven-safe pan with a good amount of spicy extra-virgin olive oil (see Note). For extra Spanish flavor, add about 1½ cups chopped free-range, organic chorizo when you are sautéing the leeks and garlic.
If you can’t find Manchego cheese, you can substitute Asiago or a very sharp white cheddar.
⅓ cup spicy extra-virgin olive oil
1½ cups chopped leeks, white part only
1 teaspoon minced garlic
Salt and pepper
3 cups roughly chopped well-drained artichoke hearts (jarred, canned, or thawed frozen)
8 large eggs
¾ cup chopped Manzanilla olives
6 ounces thinly sliced Manchego cheese
Preheat the oven to 350°F.
Heat the olive oil in a 12-inch nonstick oven-safe frying pan over medium heat. Add the leeks and garlic. Season with salt and pepper to taste and sauté just until the leeks are softened, about 4 minutes. Add the artichoke hearts and cook for an additional 2 minutes. Remove from the heat and, using the back of a spatula, pat the artichoke mixture evenly into the pan.
Combine the eggs and olives, whisking to blend very well. Pour half of the egg mixture over the artichoke mixture; it should just barely cover it. Lay about two-thirds of the cheese over the top and then pour the remaining egg mixture into the pan. Transfer to the preheated oven and bake until well set and beginning to brown, about 15 minutes.
Remove from the oven and cover the top with the remaining cheese. Return to the oven and continue to bake until the cheese has melted and browned, about 15 minutes more.
Again, remove the pan from the oven and place it on a wire rack to rest for 5 minutes. Then, invert the tortilla onto a serving plate, cut into six wedges, and serve hot or at room temperature.
NOTE: A green, acidic, spicy extra-virgin olive oil can be found only by asking your shopkeeper which of the fine olive oils can be classified as such. Often, specialty markets or Italian food stores will have samples available for tasting, which is, by far, the best way to find an olive oil that appeals to your palate.
Nutritional Analysis per Serving: calories 399, carbohydrates 15 g, fiber 8 g, protein 18 g, fat 31 g, sodium 658 mg, sugar 2 g
Torta Rustica
SERVES 6
This torta is a hearty breakfast and also makes a terrific brunch or lunch dish when served with a fresh spinach salad on the side. A traditional Italian holiday torta is usually encased in pastry dough. My version is lighter and easier to make—and perhaps even tastier than its Italian cousin.
3 tablespoons extra-virgin olive oil
½ cup grated onion
1 teaspoon minced garlic
2 cups cooked, chopped, well-drained spinach (see Note)
1 cup sheep’s milk ricotta cheese
½ cup grated Pecorino Romano cheese
Salt and pepper
Preheat the oven to 500°F. Generously butter a 2-quart casserole and set aside.
Heat the olive oil in a small frying pan over medium heat. Add the onion and garlic and sauté just until softened, about 3 minutes. Remove from the heat and set aside.
Combine the spinach with the ricotta and Pecorino in a mixing bowl. Add the reserved onion mixture, season with salt and pepper to taste, and stir to blend completely. Scrape the mixture into the prepared casserole, smoothing the top with a spatula.
Transfer to the preheated oven and bake for 5 minutes; then, lower the heat to 350°F and bake until completely set and golden brown around the edges, about 20 minutes more.
Remove from the oven and set aside for 5 minutes. Cut into six wedges and serve.
NOTE: You can use frozen chopped organic spinach if you thaw it completely and carefully squeeze out all of the liquid. If the spinach is too wet, the torta won’t set properly.
Nutritional Analysis per Serving: calories 222, carbohydrates 11 g, fiber 2 g, protein 14 g, fat 20 g, sodium 338 mg, sugar 2 g