super breakfast week, day five: put an egg on it!

Please excuse the tardiness of this post- I know I promised you a new breakfast every day last week, but the week got away from me, and then so did the weekend! So today, I’ll give you the fifth Super Breakfast, which is really more of a concept than a recipe: Put an egg on it!

I like having eggs for breakfast, but they rarely satisfy me on their own.  Even with a piece of sprouted wheat toast, I’m left wanting more.  It’s the combos like broccoli eggs (a.k.a., loaded with vegetables) that really make me feel like I’ve eaten a complete, balanced meal. Recently I realized that SO many of the veggie-filled dishes I make for dinner could be transformed into breakfast in one simple step: Put an egg on it! The one prerequisite for this breakfast is, or course, that you’ve cooked the night before and have some leftovers.  Then all you have to do is roll out of bed, throw an egg in a pan, and lay that sucker on top of last night’s dinner.  Once you start trying this, your eyes will be opened to thousands of possibilities.  Honestly.  So many things are delicious with a fried egg on top!

Oh, you made a giant pot of vegetarian chili and have buckets left over? Put an egg on it!

Veggie burgers from last night’s barbeque staring you in the face? Put an egg on it!

Afraid you’ll be eating that quinoa salad for the rest of your life? Put an egg on it!

Really, guys- ANY kind of vegetable casserole/hash/stir-fry will magically turn into breakfast with the addition of an egg.  I’ll include some more recipe links at the end of this post.

While I’m encouraging you to throw eggs on everything, I should also say a little something about the kind of eggs that I buy.  I’m sure you’ve heard the terms “free-range,” “cage-free,” and “organic” tossed around when it comes to chicken and eggs.  While it’s great that an effort is being made in favor of producing eggs ethically and cleanly, it’s important to know what these labels actually mean; if they mean much of anything at all, in fact.  The definition of an “organic” egg is that the chicken was fed an organic diet, given access to the outdoors, and was not given antibiotics.  That organic feed could be a big sack of corn, though, when chickens are meant to eat grass and bugs in order to be healthy and produce nutritious eggs.  Their “access to the outdoors” could be as little as a porch attached to their giant, overcrowded barn; whether or not they actually go outside and get much needed sunshine (how do you think Vitamin D gets into the eggs, anyway?) is undetermined and not likely.  So what if the carton says “free-range” but NOT organic? Those hens had the same “access” as the organic chickens, but their feed wasn’t necessarily organic and they could have been given antibiotics.  And “cage-free” means exactly that- they didn’t have a cage.  That doesn’t mean they weren’t crammed into a dark, overpopulated commercial barn with no room to move.

All that is to say that personally, I don’t trust the labels that are put on eggs in the grocery store, with the exception of one.  To the best of my knowledge, the cleanest, most nutritious and most ethically produced eggs come from pasture-raised chickens.  This means that chickens spend most of their time outdoors, eating grass and bugs.  Simple.  The way nature intended.  These chickens are happy and healthy and, because of their natural diet and lifestyle, produce eggs with the best possible nutrient content.  Of course, these eggs are a lot more expensive!  But it’s worth it to me to know what I’m putting in my body and how it got to me.  An even better solution would be finding someone who raises chickens, or getting some of my own! A girl can dream.

To read more about the fallacy of an “organic” label on eggs, click here:

http://articles.mercola.com/sites/articles/archive/2010/06/08/why-you-dont-want-to-buy-organic-eggs-at-the-grocery-store-.aspx

To read more about the benefits of pastured eggs, click here:

http://www.cheeseslave.com/how-to-buy-organic-eggs-pastured-vs-free-range-eggs/

To read more about the brand of eggs that I buy at Whole Foods, click here:

http://vitalfarms.com/

And more things to put an egg on!

Curry Veggie Quinoa

101 Cookbooks Veggie Burgers

Veggie Enchilada Casserole

Advertisements

super breakfast week, day four: BOMB VEGAN BREAKFAST!

Today’s post comes to us from my good friend Joanne.  Joanne studied nutrition when we were undergraduates (and a cappella nerds) at USC together.  Since graduating, she’s built upon her nutritional knowledge and blossomed into a raw vegan maven.  Joanne posts her fabulous concoctions as Facebook notes entitled “Bomb Vegan Dinner 101.” As you’ll see in this post, Joanne knows her stuff! Don’t be intimidated by the bit of work it would take you to sprout those lentils ahead of time; it’ll be worth it. And I’m sure (though I haven’t tried or asked Joanne) that cooked lentils made ahead of time and stored in the fridge might also work.  Without further ado, I present to you: Bomb Vegan Breakfast 101!

Okay, so first I have a confession to make: most of the time, I actually am not much of a breakfast eater, for a few different reasons. I’m not a wake-up-hungry type of person – thirsty, yes! And after sipping on water and tea from the time I wake up, by the time I’m out the door I feel deceivingly full (of liquid)… even though it won’t be long before I’m snackin on some fruit, which I guess could be considered my actual breakfast. It also must be mentioned that having perfected my morning routine down to the minute, I need a breakfast option to be quick and easy to squeeze in between lunch assembly and dog walking, or it won’t happen. Lastly, and I may get some dirty looks here, but typical breakfasty foods just don’t excite me very much. Yeah, pancakes, crepes, and French toast are all delicious, but I just don’t feel great after eating them. I need something that will provide me sustenance and energy but without weighing me down. As a vegan who also prefers eating as much raw food as possible, my breakfast usually isn’t very thrilling – give me some fresh fruit and a handful of raw nuts and I’m good to go. But that’s not very blog-
worthy now, is it?

So, as you can see, breakfast and I have had a very casual yet non-committal relationship. It’s not that I’ve been afraid to commit to breakfast; I think I just hadn’t found the right breakfast for me! After countless mornings of slipping out the door, trying to avoid scornful glances from the fruit sitting forlorn and uneaten in their baskets, I eventually broke down and agreed to seek counseling – after all, I had been neglecting breakfast, when breakfast had never been anything but good to me. The mediator I chose to help me reconcile with the most important meal of the day is called Raw Food: A Complete Guide For Every Meal of the Day. I’ve found some recipes here that give me exactly what I’m looking for in a breakfast: light, energy-rich foods that are quick and easy to throw together in the morning with just a little preparation. Lately, my go-to has been this fiber-filled fruity delight:

Sprouted Green Lentils with Apple

  • ½ C green lentils, sprouted*
  • 1 Apple (your favorite kind!), cubed
  • Cinnamon, to taste
  • Honey, to taste
  • And, pictured in Joanne’s version: Walnuts and currants!

Mix it all up in a bowl and enjoy!
* You can buy sprouted lentils at a market, but they’re also easy to make! All you need are lentils (duh) and a sprouting jar – any canning jar with a mesh top, or cheesecloth stretched across and secured with a rubberband. To sprout the lentils, soak 8-12 hours, drain and rinse once or twice a day until the tails of the baby sprouts begin to show (usually 2-3 days). Sprouting the lentils transforms it from a raw food into a “living” food. This is a raw-foodie idea in which soaking or sprouting (seeds, beans, nuts, lentils) activates digestion-assisting enzymes that lay dormant in raw foods; the enzymes are awakened in the living food, aiding in the digestion and absorption of nutrients – thereby maximizing the nutritional value of the food.

A couple variations I have tried using the above recipe: using maple syrup or agave instead of honey, adding shredded carrot, or crushed nuts (try walnuts or almonds!) for extra protein and prolonged satiety. I especially like the idea of adding some sort of nut into this mix, because this creates what most vegans know very well as a complete complementary protein – when foods are combined to provide all 9 essential amino acids (the ones that can’t be manufactured by the human body). These essential amino acids are found in animal protein, leading many people to the common misconception that people who don’t eat animal protein are lacking in protein altogether. However, I’ll let you in on a vegan secret – it’s actually really easy to eat enough protein! It’s all about combining foods to form “complementary” proteins. The easiest formula to follow is to think of foods in the three categories of grains, legumes, and nuts/seeds; then, combine foods from two of the three categories. Sound complicated? How about… rice and beans! Hummus and whole wheat pita bread! And – lentils and almonds! Complete complementary proteins are everywhere! Another cool thing about creating complementary proteins is that you can space them out between meals; have some nuts in the morning, and a grain or legume at lunch and you’re good to go!

So, at this point I’ve slightly derailed the breakfast blog, but now you can see why and how this seemingly simple recipe can be so fulfilling! The sprouted lentils with apples will give you tons of energy, fiber, and keep you satiated until lunchtime. Not to mention, it’s such a sweet way to start your day! Dear Breakfast, please accept this Ode to You as a reconciliation. You really are important, and I will neglect you no longer!

super breakfast week, day three: the green smoothie

Your third Super Breakfast this week has been my go-to for the past few months.  Once I realized that I could pack a couple servings of leafy greens into a cold, creamy, morning beverage, I was sold.  The concept is simple: a breakfast smoothie with spinach, kale, chard, or any other dark leafy green.  I’ll share the main components of mine and some different winning flavor ideas, but know that you have full creative license on this puppy.  You can’t mess it up!

The Freeze
I start with something frozen.  This can be (for one smoothie):

  • Half a banana (Once my fresh banana stash starts looking overly ripe, I’ll cut them in half and put them in a Ziplock in the freezer.), OR
  • 5 cubes of almond milk (just pour almond milk into an ice cube tray the night before.), OR
  • A handful or so of any other frozen fruit.
  • This will ensure that your smoothie is nice and cold, and also thickens the texture a bit.

The Greens

  • Then add as many dark leafy greens as you can! For me this is usually roughly between one and two cups of spinach, kale, or a mix of both.  A couple of handfuls is a good start, but the more the better!

The Fat

Some good healthy fat will not only make this smoothie stick to your ribs, but will also help thicken and smooth out the texture.  I recommend choosing ONE of the following per smoothie:

  • Nut butter! Peanut and almond are my favorite. Use one hefty spoonful.
  • Avocado- This may sound strange, but you will not taste one iota of avocado flavor, but you’ll be reaping the benefits of the monounsaturated fat and creaminess. I use about 1/4 of one avocado.
  • Coconut oil- Despite being high in saturated fat, coconut oil is proving itself to fit unconventionally on our list of “good fats.” Without going into too much detail, know that the TYPE of saturated fat matters very much- coconut oil has medium chain triglycerides which don’t harm us like the kind of saturated fat in animal products.  It’s also rich in vitamins and minerals and will make your smoothie absolutely delicious. One tablespoon is plenty.

The Grain
When I want my smoothie to be extra filling, I’ll add some grain.  This could be:

  • Raw rolled oats, OR
  • Cooked quinoa or brown rice- Make extra the next time you’re cooking dinner and save it in the fridge! (I wouldn’t recommend using it if you’ve cooked it with vegetable broth or anything salty.)
  • About 1/4 of a cup of any of these grains oughta do it. But this is a non-essential ingredient; I only do it when I know I need my smoothie to last me several hours until my next meal.

The Flavor
Try any of the following to give your smoothie some extra flavor (and sometimes to mask the bitterness of the greens, especially if you’re using kale):

  • Vanilla extract
  • Almond extract
  • Cinnamon
  • Shredded coconut

The Boost

  • Finally, I crank up the nutritional punch in my smoothie with a green superfood supplement.  One little scoop of this stuff contains tons of concentrated greens- we’re talking wheat grass, spirulina, chlorella- as well as antioxidants and probiotics.  All of this together is supporting immunity, healthy digestion, and helping to keep an alkaline balance in my system.  I’ll warn you that it’s a little earthy tasting, but the energy you’ll feel from this stuff is incredible.
  • A spoonful of ground flax for some extra Omega 3’s can’t hurt, either!


Blend all of that together and enjoy! Starting your day with a big glass of vegetables is setting yourself up for success. You’ll feel full and energized and ready to keep making great decisions about what you put into your body for the rest of the day!

super breakfast week, day two: broccoli eggs

Today, I ate a whole head of broccoli for breakfast.

Ok, it was a small head.  But still an impressive amount of vegetables to be eating for my morning meal, I daresay!  That’s the goal, my friends: EAT AS MANY VEGETABLES AS YOU CAN!  This means cramming them into meals where one might not normally eat veggies.  But with today’s recipe, having broccoli for breakfast is easy and tasty.

I’ll start by saying this is probably the most time-consuming of my Super Breakfasts.  But all things considered, it’s pretty darn quick, and some prepping ahead of time could make it even quicker.  I have my boyfriend’s sister Erin to thank for this amazing breakfast!  Erin is a busy, working mom doing her best to eat well.  When we visited her a few weeks ago, I was immediately excited when she asked if we wanted “broccoli eggs” for breakfast.  “Whatever that is…YES,” I responded.  Here is my version of what she made for us that morning:

Broccoli Eggs (serves one)

  • One small head of broccoli, chopped
  • 1 TB olive oil
  • Two eggs
  • Splash of almond (or other) milk
  • Roasted sunflower seeds (optional)
  • Salt and pepper
  • Cheese of your choosing (optional- I used goat cheese crumbles)
  1. In a medium skillet, heat olive oil on medium.  Add broccoli- the finer you chop it, the more easily it will be incorporated into the scramble.  Stir until broccoli is tender (a few minutes).  Alternatively, you could throw a little water into the pan and cover it to let the broccoli steam.
  2. Beat your eggs with the splash of milk and add them to the pan.  Mix the eggs and the broccoli immediately and keep mixing as the eggs cook.  It should turn into a nice scramble.
  3. Once egg is distributed throughout the broccoli and has cooked thoroughly, add sunflower seeds, cheese, and salt and pepper.  Then EAT!

I realized after making this batch that I went a little crazy on the broccoli.  That head I used was probably two full servings.  If you’re down with that, then by all means, broccoli it up! But if that much broccoli feels a tad ambitious, then use less and it will be more like a typical scramble with veggies.

One way you could make this recipe much faster would be to chop and cook your broccoli ahead of time.  Steam a whole bunch at the beginning of the week, chop it up, and throw it in a tupperware in the fridge.  Then all you have to do is combine it with the eggs and throw it in a pan; it should heat up while the eggs cook.  On that note, don’t limit yourself to broccoli- kale and spinach make awesome egg partners, too!

So there you have it, veggies for breakfast.  At the end of the day when you’re counting your blessings and how many vegetables you ate (or is that just me?), you’ll be grateful that you started the day with a big ol’ handful. Tune in tomorrow for another vegged out breakfast- my current favorite, the Green Smoothie!