Archives for category: Breakfast

A beautiful morning at my house.

We are definitely creatures of habit. No doubt about it. Even as a chef, I find my household grocery list looking pretty repetitive week to week. This doesn’t happen as much with produce because I like to shop seasonally. For example, during the fall/winter months, hard squashes were always in my reusable totes, but since its turing spring I haven’t bought a squash for a month or so. When it comes to my staples… ground beef, bacon, eggs, coconut milk, etc,  I tend to be very unadventurous.  So every once in a while, I like to purchase something new and different. This past week I picked up some smoked salmon. I LOVE salmon. I usually buy it in frozen steaks but smoked salmon is pretty freaking amazing. When I used to work at trader joe’s, one of my favorite paleo breakfasts during the early shift was a package of smoked salmon and an avocado.

One of my favorite flavor combos!

In remembrance of those days, I recently made a delicious omelette containing those two wonderful items. Healthy fats from all these ingredients, especially the omega 3’s from the wild salmon!

Side note: I also purchased some broccoli, which is a rarity for me. This strikes me as amusing since all I hear from most paleo folks is that they are bored from eating chicken and broccoli all the time. I think to myself, ” How have I managed to sustain paleo cooking for a year without eating broccoli every week?” No joke, I probably have it once or twice in a six month period. So… yeah. I guess that makes me a paleo anomaly.

There's my broccoli!

Salmon and Avocado Omelette

1 oz. smoked coho salmon (from Trader Joes in the beige packaging. It has no sugar added during the smoking process)
2 eggs
1/2 avocado
cooking fat
spices

  1. In a small skillet, melt some coconut oil (good) or bacon fat (better!) over medium heat.
  2. In a small bowl, whisk together the two eggs and season with black pepper, red pepper flakes, and some garlic powder (I don’t add salt because the salmon is pretty salty).
  3. Pour egg mix in the skillet. Cook one side and flip to cook the other. This takes practice to do without a spatula. Practice by yourself so you don’t embarrass yourself in front of other people. Then, when you are a proficient omelette flipper, invite friends over for breakfast and impress them with your crazy skillz.
  4. As the second side cooks, add your smoked salmon and avocado slices to one side of the egg circle.
  5. Slide onto a plate and  fold over the filling with the empty side of the egg.

See, I told you I like breakfast sandwiches (check my Almond Flour Biscuit post)! This a great alternative to using bread as a vehicle for your food, it’s also another good Paleo breakfast item.

I couldn’t resist trying a new version, especially since it’s nut-free. Nuts and I have a complicated relationship. Actually, I make it complicated. The nuts really hold no blame in this scenario. I tend to have an addictive personality. Okay… okay, not tend. I DO have an addictive personality. I find something I like and I go CRAZY over it. My coconut hiatus last week was an attempt at reigning in that obsession. Unfortunately, when I shut down one obsession, another one starts up. Enter my friend (foe), the NUT.

I found myself going back to my nut dependence that I originally steered away from by introducing more coconut products. Here’s the bottom line: Too much of anything is not good. As a person with life-long digestive problems, nut consumption presents quite an obstacle to “feeling well” in a gastrointestinal context. Not to mention, nuts are relatively high in Omega 6 fats which will sabotage the hallowed Paleo goal of evening out your O3:O6 ratio.

In newbie Paleo-eaters, I almost always hear or see the tendency to over-consume nuts. They are fast, easy and tend to be filling. For me, I could eat nuts until I burst. They really do not make me feel full or satiated… which presents a problem. So my solution is to try not to have nuts around the house. If I do eat them, it’s usually in the form of a “condiment” on salads or in sauces or I will make a dessert-type item OCCASIONALLY (everybody’s favorite diet-related word used to cover up over consumption of questionable items. HEAR YE, HEAR YE! Occasionally means: Not habitual; infrequent).

Yum!

Portobello Breakfast Sandwich

1 large Portobello mushroom, sliced in half like a hamburger bun
1 egg
1 oz. smoked salmon
1/4 avocado, sliced or mashed
1/4 c. sautéed onions
1 Tbsp. melted bacon fat

Remove the stem and gills with a spoon

  1. In a skillet, melt the bacon fat and dip mushroom buns into the oil. Take out ans set aside.
  2. Over low heat, saute onions until soft and a bit caramelized.
  3. Heat up your BBQ grill and over medium heat, grill mushroom halves  until tender.

    Post-grill Portobello

  4. Remove sautéed onion from the skillet and fry up an egg. I like mine a bit runny so this goes pretty fast.
  5. Layer salmon and onions over bottom “bun” add fried egg and avocado and top with the other “bun”.

Just a quick little breakfast item.

I like frittatas for multiple reasons:

  1. You can load them with things like meat and veggies.
  2. They are great as leftovers for when you don’t have anytime to cook but you need a quick snack that’s paleo-friendly
  3. You don’t have to flip it like an omlette.

This one started with some caramelized onions and sautéed mushrooms. I used frozen spinach and all natural, nitrate/nitrite free bacon. My cast iron was small so I only used 6 eggs, so if you have a bigger pan, use more.

Bacon, Mushroom, and Spinach Frittata

1/2 lb. bacon
1/2 red onion, thinly sliced
6 crimini mushrooms, sliced
1 c. frozen spinach, thawed and drained
6 eggs
sea salt and pepper to taste
grass-fed butter or bacon grease to oil pan
OPTIONAL: some organic, grass-fed cheddar to top. and avocado

  1. Preheat oven to 375
  2. Over medium heat, with some butter begin to caramelized the onions with  the mushrooms until soft.
  3. You may cook the bacon in the same pan or a different one depending on your preference. (I combined  to limit my pan usage). Once cooked, turn off heat and set aside.

    Bacon, onions, and mushrooms

  4. In a medium bowl, whip eggs with some salt and pepper
  5. In a cast iron or oven safe skillet, heat butter over medium heat . Add egg, then spinach and bacon mixture.
  6. Cook over heat for a while until the egg looks half cooked and half runny.

    Pre-oven frittata

  7. Put the skillet in the oven to bake for about 30 mins or until the middle of the frittata is set. To check, just give the pan a shake and its done when it won’t “jiggle” anymore.

Out of the Oven

A friendly little recipe from Elana’s Pantry. I loved these dearly, mostly because I’m a breakfast sandwich fanatic. Give me a fried egg with tomato, avocado, and bacon between two slices of gluten-free bread, and I am one happy chef. Since going paleo, I hadn’t really found a good sub for my occasional breakfast sandwich (which, by default, means I had not had a breakfast sandwich in a year and a half).

I was in the mood for a biscuit and stumbled upon this paleo-friendly version. It doesn’t really rise like a regular biscuit and doesn’t have layers or anything. Also, because of the almond flour, has a sweeter taste than traditional biscuits. That being said, this recipe could be used in a savory or sweet context. I did, in fact, make a breakfast sandwich with them (I could slice down the middle without the halves breaking from lack-o-gluten).

Note the cute little leftover dough "leaves" on top!

Almond Flour Biscuits

2 ½ cups blanched almond flour, plus about 1 cup for dusting the dough
½ teaspoon sea salt 
½ teaspoon baking soda
¼ cup grass-fed butter (like Kerrygold)
2 eggs
note: Elana’s recipe calls for a sweetener like agave or honey, I omitted it.

  1. In a medium bowl, combine almond flour, salt and baking soda.
  2. In a large bowl, blend together buttery spread, eggs and agave.
  3. Stir the dry ingredients into the wet until a nice dough forms.
  4. Roll out dough between 2 pieces of parchment paper to 1 ½ inches thick.
  5. Dust dough with extra almond flour if it is sticky and/or misbehaving.
  6. Cut the dough into biscuits using a mason jar with a 3-inch wide mouth.
  7. Using a spatula, transfer biscuits to a parchment lined baking sheet.

    Buns in the Oven.

  8. Bake at 350° for 15 minutes, until biscuits are browned on the bottom edges.

Bonus Feature: Nutrition Facts for the Biscuits

It’s so confusing… yam or sweet potato? Well, here’s the deal. Call it whatever you want, I just call it delicious and the perfect breakfast food. Yams, technically speaking, are the typical orange-colored and muddy red/brown-skinned tubers that are the basis for things like sweet potato pie or candied yams.

Sweet Potatoes can vary in color but most often you see them with white flesh and beige/brown skin. There are also Okinawan Sweet Potatoes (aka. heaven) which are white skinned with deep purple flesh. These would also be delish in any of these recipes, however, they are harder to find in supermarkets, farmer’s markets, etc. Best bet is an Asian market for those babies.

That being said, I use the names interchangeably.

Crispy Sweet Breakfast

Crispy Sweet Breakfast

Eggs on a Placemat

2 lbs. Sweet Potatoes or Yams, washed, peeled, and grated
1 medium onion, chopped or grated
3-4 links of turkey sausage, casing removed and crumbled
6 eggs
sea salt
pepper
crushed red pepper
1Tbsp ghee, grass-fed butter (like KerryGold), or Coconut oil for greasing the baking sheet.

1. Preheat the oven to 400 degrees F

2. Peel the yams and grate by hand or in a food processor with the grater attachment. 

3. Place potatoes in a nut milk bag, paper towels, or dish towel and squeeze out the extra moisture. This will go a long way to help the potatoes brown in the oven.

3. Chop the onion or grate similar to the potatoes

4. In a large bowl mix yams, onion, and seasonings until evenly combined. Spread out mixture onto a well-greased baking sheet. Bake in the oven for about 25 minutes, or until they are looking dry and close to crisping.

5. Remove from the oven and crack the eggs right on the top. Sprinkle the sausage crumbles and bake for another 8-10 minutes. You will have to check on the eggs to see if they are cooked to taste.

6. Garnish with some avocado, salsa, or some sautéed veggies.

Optional: a sprinkle of some organic pastured cheese.  

 recipe adapted from The Little Yellow Kitchen

Here we go again! Sorry, no pics from today… but hopefully I’ll get some good ones tomorrow.

8:30 am – green tea

10:30 am – 1/4 papaya, 1/4 c. coconut flakes, and 1 Tbsp. pecan pieces

12 pm – Crossfit! ( I was forced to take a bite of a horrendous macaroon upon arrival… pshhh.)

2 pm – snacked on some walnuts while making a basil-artichoke pesto

2:30 pm – The always delicious skillet. Cabbage, 1/2 beet, 2 mushrooms, 1/2 onion, broccoli slaw, 2 eggs.

3:30 pm – unsweetened chocolate (or as the BF calls them = dirt. I call them delicious)

6 pm – sweet potato chips and blood orange

7:30 pm – 1 can tuna, 1/2 jar TJ’s salsa verde, 1 avocado, 1 cucumber, hot sauce and chili pepper flakes

9 pm – pink lady apple and a handful of almonds

Still a few too many nuts throughout the day but overall I feel pretty good about today’s eats. Papaya in the morning is my new favorite thing. It helps start my day with some good natural enzyme power!

Papaya with Coconut Flakes (this pic was taken in Hawaii!)

Papaya –  a wonderful source of carotenes, anti-oxidants present in orange colored fruits and vegetables. They also contain anti-inflammatory properties such as papain and chymopapai, digestive enzymes which help break down proteins in the digestive process. Papayas also provide immune supporting vitamins such as Vitamin A and C.

Saturday

Had an early morning at Crossfit and then headed up to San Francisco to hang out with some friends…

8 am- pre-workout green tea and some date/nut/cacao balls.

12 pm – post workout Skillet! 1 sweet potato cut into rounds, chiffonade kale and beet greens, shallots and garlic, sesame oil, and broccoli slaw with 2 fried eggs

Sweet Potato Skillet

3 pm – smoothie: 1/2 banana, 1 avocado, vanilla extract, flax, chia, and hemp seeds, water, raw cacao, 1 date.

7 pm – restaurant in the city: 1-2 glasses of red wine, brussel sprouts with pine nuts. Salmon with asparagus, red pepper puree  and balsamic.

Dinner in the City

8 pm – Raw chocolate tart with blood orange

Sunday

9 am – coffee with almond milk and leftover raw chocolate tart

11 am – green tea from Starbucks in Burlingame

12:30 pm – seaweed salad from the Korean market in San Jose.

1 pm – 5:30 pm – Helped at a Raw food cooking class at New Leaf Market in the westside. Sampled some yummy things:

fresh coconut water, fresh almond and coconut milk, carrot juice, asian parsnip rice with avocado, raw chocolate mousse tart in a macadamia nut crust with coconut cream and raspberries.

7 pm – Korean fish mixture with radish and chilis, a pear and some dark chocolate

9 pm – sweet potato chips

Wayyyy too much sugar related items today, but I was somewhat at the mercy of my surroundings.

I’ve also noticed that every time I have more “raw” based meals, I feel a lot more vibrant and just plain wonderful! This makes me want to try having a more raw based diet. Maybe in the next couple weeks I’ll give it a try.

Had an early Crossfit workout today, but before I head to work I must refuel!

This means Paleo Breakfast time… My personal favorite.

Here’s what’s on my plate today

Fried Eggs and Papaya and Avocado Salad

3 organic jumbo eggs
1 Tbsp. coconut oil
1 Tbsp. jalapeno hot sauce (trader joes)
1/2 organic Papaya
1/2 organic avocado
3 Tbsp. coconut flakes
Juice of 1/2 small lime

1. In a skillet, heat coconut oil and fry eggs on both sides, drizzle hot sauce on top.

2. Cut up papaya and avocado into chunks and mix with lime and coconut flakes.

Saturday's Paleo Breakfast

Other items on the menu for today:
Turkey Jerky
My favorite trail mix: coconut flakes, goji berries, cashew pieces, and cacao nibs
Butternut Squash and Sweet Potato Shepherds Pie (recipe forthcoming)

Have a great weekend everyone!