A couple of breakfast recipes

Recipes Included on this page:
1. Hot Nutty Cereal
2. End-of-summer Veggie Scrambled Eggs

Some moms of diabetic kids have been asking me to get more breakfast ideas up on here, as breakfast really is the most difficult meal for people who are used to a standard american diet (aka SAD) to figure out recipes for. The one piece of advice I keep giving is:think outside the box. Americans are so used to eating these ridiculously high-carb/sugar breakfasts that have everyone, diabetic or not, falling asleep (after bouncing off the walls, in the case of some sugar-laden kids!) by mid-morning, as they have a sugar-spike and then crash. So many of these breakfast “foods” people are used to are highly processed stuff that comes in a box. Think cereals, muffins, toast, pop-tarts. Grains, grains, grains. I don’t care if they are organic, whole-grain, even sprouted grain, whatever:it’s ALL SUGAR when it hits your blood;all has the same effect. If you want your kids (or yourself, for that matter) to sustain level blood sugar, especially after breakfast, you want to feed them good fats and proteins. Fat is slow-burning energy that sustains, unlike carbohydrates that is fast-burning energy that spikes sugar (and insulin). Combining some good carbs (such as veggies and/or low-glycemic fruits) with good fats and protein will sustain energy for long periods. If a kid eats a good healthy breakfast, he or she should not need a snack until lunch (I notice it’s become standard practice for schools to give kids a snack around 9 or 10 in the morning, 2 or 3 hours after breakfast. These kids are eating sugary, high-carb breakfasts, then “starving” and eating more sugary high-carb snacks mid-morning. It’s crazy, but has become common practice in this country, unlike in many other places.

Anyway, here are a couple more breakfast ideas that have been big hits in our house:

I’ve seen many versions of this oatmeal (or cream-of-wheat) substitute. This is one I’ve put together after trial-and-error with many of them:

Hot Nutty Cereal

2 cups raw walnuts (soaked and dehydrated) (you could also use 1 cup almonds/1 cup walnuts)
1 small to medium apple, diced
2 T ghee and/or coconut oil
1 T cinnamon
1 to 2 tsp cardamom (optional)
3 cups home-made almond milk and/or whole-fat coconut milk (we use Thai brand organic, which you can now find in most supermarkets, definitely in co-ops)
1 T vanilla extract
stevia to taste

Process nuts in a food processor until pretty finely ground. Stir in the cinnamon, cardamom and stevia.
Meanwhile, saute the apple in the coconut butter/ghee, until soft.
Add the nut/spice/stevia mixture into the apples in the pan, and stir for a minute or so until coated with the  oil.
Reduce the heat and add almond/coconut milk and vanilla extract. Stir well, then reduce heat even more, to low.
Cook, uncovered, stirring as needed, until mixture thickens to your liking (usually about 15 minutes).
Serve warm. Sometimes we pour raw cream over it, just like we used to with oatmeal. Or add berries. It’s a very filling breakfast, with all the good nut fats and proteins. It’s good cold later, too (this recipe will serve 2, but you may have some leftover).
Keeps in the fridge for about 5 or 6 days.

********************************************************************************************************************

 

My daughter is not crazy about plain old scrambled eggs, but when we add things in, she loves them. This is just one of many ways we prepare them that makes her gobble them up, no problem:

End-of-summer Veggie Scrambled Eggs

For one serving:

2 eggs, beaten well
2 to 4 T of full-fat cream cheese (raw, cultured, if you can find it locally)
2 T red onion, diced
2 T fresh basil, minced
1 T fresh parsley, minced
2 T fresh kale or other garden greens), diced
5 or 6 ripe sungold tomatoes (or other cherry tomato), halved
ghee for sauteeing/frying
Half an avocado for “garnish”

Add cream cheese by the tsp to beaten eggs (so you have 6 or 7 dollops of the cheese in the eggs). Saute onions in the ghee, over medium-low heat, until softened, then add other veggies and herbs. Cook for another 5 minutes or so, stirring frequently, then pour in egg/cheese mixture. Make sure to stir constantly so they don’t burn or stick (we have a great black-steel pan that is dedicated to cooking eggs, nothing else, and we keep it well-seasoned so we don’t get sticking problems. I do NOT recommend using any of those awful “non-stick” pans that seem to still be on the market). Cook to your liking.
Serve warm with avocado slices on the side (and a dollop of cultured sour cream on top if you like).

Advertisements

5 thoughts on “A couple of breakfast recipes

  1. Thanks for the link up! I bought some chicken feet at the co-op today and another whole chicken so after we eat it I’m going to make more stock, with the healthful feet. The recipes look good, I did a veggie scramble yesterday, but could not get my daughter to eat them: “headache”.

    • Hi Jen,
      Ghee is clarified butter. You can make your own (it’s pretty easy, and I will eventually get that info up here too), but there is lots of it available on the market too. It’s the fat that is used in traditional Indian cooking, but more and more people everywhere have been realizing the health benefits of it. All the casein (milk protein that is very difficult for many–if not most–people to digest) has been clarified out of it, along with most of the lactose (milk sugar), which as you may have already discovered, many gluten-intolerant people (not to mention celiacs) have a very difficult time with. Once these things are clarified out, you are left with a very pure healthy fat (especially if it’s organic), that can be heated to much higher temperatures than butter and most other cooking fats, without oxidizing, plus will store without spoiling, even unrefrigerated, for months. The downside is that it has a higher price-tag than butter, even pastured butter, but personally I think it’s worth it. You can use it sparingly, combined with other oils too. Hope that helps…

      • I can’t believe how much you are teaching me in such a short time. I have started a cookbook with all your recipes and hints so that they are all at my fingertips. Can I find ghee at Whole Foods? I would like to try it before learning to make it.

      • Hi Jen, sorry for the delay in my reply. Had a couple of crazy days with V home from school. You can definitely find ghee at the River Valley Market, not sure about Whole Foods–I’m actually trying to stay away from them, as they buy a lot of genetically engineered products, that we are trying to avoid/boycott. I’m sure you can find ghee on Amazon too, or probably even in some of the big super markets now, in the international food sections. let me know if you can’t find it, and I’ll try to get you a good source that’s affordable. There’s a brand, I think it’s called Purity, that is 100% grass fed and organic, which you definitely want to find.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s