Veggies for Breakfast (part 2)

This is part 2 of my ‘Veggies for Breakfast’ recipe series.  Here is Veggies for Breakfast (part 1).

veggiesforbreakfast2

Ingredients
eggs (scrambled)
black beans (organic from can)
crimini mushrooms (diced)
spinach
sausage (optional, I use the Applegate Organics brand)
garlic (minced)
shallots (minced)
turmeric
olive oil
salt
pepper
gluten free toast
earth balance (optional spread for toast)

Directions

  1. Heat olive oil in a large pan.  Saute garlic and shallots for about 2 minutes.  Add turmeric to create a flavor base.  Stir to make sure garlic and shallots are coated.
  2. In separate pot, heat organic black beans on medium-low.
  3. In pan, add diced mushrooms and sliced sausage.  Stir, add more olive oil if necessary.
  4. Continue heating for about 5 minutes.  When the mushrooms are at a nice consistency, add spinach and heat for no more than 2 minutes (you want to add spinach towards the very end so it doesn’t wilt, but maintains a nice fluffy leaf).
  5. Remove veggies onto a plate and add scrambled eggs into the same pan (so it gets the turmeric,  olive oil and leftover veggie/sausage flavor).  Salt and pepper to taste.
  6. Remove from heat.  Serve hot with black beans and toasted gluten free bread.  For a butter-like spread, you can use Earth Balance (a dairy-free vegan alternative to butter).

Notes
*Black beans are a high source of protein and are good for the kidneys. 

**Turmeric has great anti-inflammatory healing properties. Click here to read more about the benefits of turmeric.

***Garlic helps to improve circulation, eliminates toxins and aids in prevention of the common cold.

****Crimini mushrooms have antibiotic properties and helps to rid the body of excess mucus.

*****Spinach is a good “blood builder” and moistens dryness in the body (particularly useful in the treatment of diabetic dryness and thirst). 

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Gluten Free Banana Pancakes w/ Flaxseeds & Apple Cinnamon

I’m a breakfast girl and one of my favorites growing up was when my mom made pancakes in the morning!  Here is a really easy comfort recipe that will sweeten and perk you up on a cold morning.

gfpancakes

Ingredients:
Gluten free pancake mix (Bob’s Red Mill)
Bananas (sliced)
Apples (chopped)
Cinnamon
Brown sugar
Flax seeds (whole)**
Almond milk
Maple syrup (high grade)
Earth balance (or butter)
Almond butter (optional)

Directions:

    1. Add dry pancake mix in a large bowl.   Pour in almond milk and stir until you reach a nice, balanced consistency (not too runny, not too chalky).
    2. Stir in sliced bananas and whole flax seeds.  You may need to add a few more splashes of milk if the batter gets too thick.
    3. Heat a tablespoon of Earth balance in a stove top pan on medium heat.  Heat for 2 minutes, coating the entire pan.
    4. Pour pancake batter into pan, forming a circle shape for your pancake.
    5. Heat for a few minutes and then flip with a spatula (this is the funnest part).  Repeat this process until you use up all the batter and each pancake is cooked thoroughly (you may need to flip back and forth several times).
    6. In a separate pan, heat Earth balance on medium heat.  Add fresh chopped apples, toss and stir.  Add brown sugar and cinnamon.  Continuously toss around the apples.   You want the cinnamon and sugar to coat the apples.
    7. Continue heating the apples until they reach a tender consistency (not mushy, do not overcook them).  The goal is not to make apple syrup, but to still have a chunky topping for your pancakes.
    8. Pour your apple cinnamon topping on top of your pancakes. Add premium maple syrup and enjoy!

*For added deliciousness, you could spread a layer of almond butter on your pancakes before adding the apple cinnamon topping.  This is very decadent, but very delightful.

**Flax seeds are a great source of fiber.  They are also great to add to yogurt or oatmeal in the mornings. 

Veggies for Breakfast

Veggies for Breakfast

We’ve all heard the saying that breakfast is the most important meal of the day. Well I definitely agree! How you start off your morning sets the tone for your entire day. What you choose to put in your body determines how much energy you’ll have and how smooth your digestive processes will be. If you grab something quick, filled with sugar and on the go, you may feel anxious and “on the go” for the rest of the day. If you don’t start off with any breakfast, you may feel weak with no energy, and end up starving and completely gorging yourself later in the evening. If you start off your morning with a loaded nutritious meal, you will feel nourished and energized for the rest of the day. In America, typically breakfast is the smallest meal of the day, lunch is medium sized, and dinner tends to be the largest. In other countries, breakfast is celebrated as the largest meal of the day, lunch is medium sized and dinner is the smallest.

To me, it makes perfect sense to start your day with a sensible breakfast, in order to get your energy going so you can accomplish whatever tasks are set for you throughout the day. As the evening comes and it becomes time to wind down, why would you overload your system with a huge explosive meal? Especially right when you are about to go to sleep? I refuse to eat late at night right before going to sleep, because then I just feel like a big lump in bed. My body doesn’t have an opportunity to maximize all the energy from the foods I’ve just eaten, instead it just lays there. Of course, we all don’t have the luxury to make a nice meal for ourselves in the morning. Some of us have work, school or errands to run right away in the morning. However, taking that extra 5 minutes to prepare something for yourself really will make a huge effect on your day. One of my favorite things to eat in the morning are veggies and eggs. You heard me. Straight up veggies. To bite into a piece of broccoli or yam first in the morning is so feel-good and delicious. Here is a recipe of a recent breakfast I had last week.

Poached eggs, cajun kale & broccoli, cumin seasoned sweet yams, avocado, sauerkraut, and gluten free toast.

Ingredients:
eggs (poached)
sweet yam (diced)
broccoli
kale
avocado
sauerkraut
onion (diced)
garlic (minced)
cajun seasoning
cumin
olive oil
salt
pepper
gluten free toast

Directions:

  1. Saute onion in olive oil.  Add cumin and stir to create flavor base. Add diced yams.
  2. In separate pan, saute minced garlic in olive oil. Add turmeric and stir to create flavor base. Add broccoli and kale.
  3. Poach your eggs:   Fill a pan with water. Heat on high until boiling.  Crack eggs in water.  Reduce to medium heat.  Let eggs simmer for 2 minutes, then with a spoon, slowly flip your eggs to simmer the other side.  Remove from water, salt and pepper to taste.
  4. Toast your bread. (I use fresh gluten free bread from the Great Harvest Bakery or the Udi’s brand).
  5. Cut your avocado in half, pit out the seed.  Slice a few pieces on your plate.
  6. Scoop out a few spoonfuls of sauerkraut.

Notes:
Yams are low in fat and have a sweet, yummy flavor.  Also an excellent source of vitamin C and B

Dark, hearty greens are a fantastic way to start off your morning.  Loaded with calcium (more than milk) and tons of nutrients (too many to name).  

Poached eggs are great because you don’t have to use any oil or butter to cook them, they cook themselves in water.

I choose gluten free bread, because it makes me feel better.  The gluten in regular wheat bread is what gives you the “expansive” feeling.  If I have too much, I literally feel like my tummy is expanding.

Avocados are “good fats,” and high in Vitamin E (good for the skin).

One day, I would like to make my own sauerkraut.  However, for now I buy the Bubbies brand from PCC Natural Markets. Fermented foods are fantastic for the digestive system, filled with pro-biotics and “good bacteria.”  Also a great yeast-reducer.

Don’t skip out on breakfast.  Make it the most important meal of your day!  🙂

Collard Greens Cherry Tomato Frittata w/ Parsnip Hashbrowns

Vegetarian, Gluten Free, Low Carb

Ingredients:
5 eggs
3 bunches collard greens
1 small zucchini (diced)
1/2 onion (diced)
handful of cherry tomatoes
3 parsnips
Olive oil
Ginger (grated or finely chopped)
Turmeric
Salt
Pepper

Parsnip Hash:
A great alternative to regular potato hash browns!

  • Rinse, then grate parsnips with a grater.
  • Pan fry grated parsnips in pan with olive oil on medium heat. Add salt and pepper to taste.
  • Heat and stir regularly until crispy. Set aside (on low heat to keep warm).

Collard Green Cherry Tomato Frittata

  • In large pan, heat olive oil.
  • Add diced onions, ginger, and turmeric over medium heat.  Stir for 2 minutes, making sure the turmeric gets absorbed in the oil.
  • Add diced zucchini and collard greens. Heat for 4-5 minutes until vegetables are medium firm (don’t overcook). To prepare and chop collards, rinse well, then fold from one side of the leaf to the other until you make a tight roll. Cut in thin slices from top of leaf towards the bottom stem. Once you start to get to the bottom, simply cut off leaves and discard the tough stem. 
  • Scramble eggs in bowl. Add salt, pepper and a tablespoon of water to make fluffy.
  • Pour eggs over vegetables in pan.  Cover with lid and heat for 5-7 minutes, or until egg is cooked.  Run a spatula around the edges to make sure bottom doesn’t get too stuck on the pan.
  • Cut cherry tomatoes in half and garnish.  Serve warm and enjoy!  😀

**Can be refrigerated and re-heated in oven at 350 degrees as leftovers.