CHAPTER 5
BREAKFAST
When your body doesn’t have to combat high insulin and blood sugar levels, you’ll have lots more energy for your daily tasks. So why not start your day with a delicious, nutritious, sugar-free breakfast? The recipes in this chapter are designed to keep you satisfied for hours—until lunchtime, and then some. For a weekend brunch, pop the Five-Ingredient Overnight Sausage and Egg Breakfast Casserole or the Puffy Cheese Omelet with Avocado into the oven. Or on busy weekdays when you haven’t got time to wait, the One-Minute Omelet in a Mug or Starch-Free Hot Cereal will satisfy you just in a few minutes.
For an even quicker option, bake some Hearty Breakfast Muffins with Bacon and Cheese or Scrummy Streusel-Topped Blueberry Muffins ahead of time, then take them as an easy grab-and-go breakfast. (Just be prepared for some jealous glances on your commute.) Ready to become a morning person?
LUSCIOUS KEY LIME PIE SMOOTHIE WITH A SECRET INGREDIENT
If you love Key lime pie, I’ve got great news for you: You can have it for breakfast. This healthy green smoothie is packed with good-for-you ingredients—and don’t worry if you can’t find Key limes. It’s just as good when it’s made with regular ones. And can you guess the secret ingredient? It’s one of the all-time best superfoods: sprouts. (Just don’t tell your kids!)
Yield: 1 serving
INGREDIENTS
1 cup (240 ml) unsweetened almond milk
1/2 cup (115 g) plain full-fat Greek or Turkish yogurt
1/3 cup (43 g) powdered erythritol
Zest of 1 small lime or zest of three Key limes
11/2 tablespoons (22 ml) freshly squeezed lime juice
1 cup (50 g) well-rinsed and drained sprouts (broccoli, alfalfa, etc.), tightly packed
1/2 teaspoon glucomannan or xanthan gum, for thickening (optional)
Yield: 1 serving
Simply place all ingredients in a high-speed blender and blend until smooth. If you use xanthan gum, be sure to sprinkle it on top of the mixture before blending to prevent lumping.
VARIATION: Add 2 peeled and pitted ripe Hass avocados for a delicious Key Lime Pie Pudding! Divide the mixture between serving bowls and enjoy with a spoon.
◁ JOYFUL CHOCOLATE ALMOND SMOOTHIE
This guilt-free smoothie won’t spike your blood sugar levels like pastries or sugary candy bars will, making it a delicious, no-cheat start to the morning, and its carefully chosen ingredients will nourish and satisfy both body and mind. (Think of it as brain food!) Plus, this smoothie is vegan and dairy-free, which means it’s the ideal start to your day if you don’t tolerate dairy.
INGREDIENTS
1 cup (240 ml) unsweetened almond milk
1/4 cup (60 g) unsweetened almond butter
2 tablespoons (15 g) unsweetened dark cocoa powder
1 tablespoon (14 g) extra-virgin coconut oil
3 tablespoons (24 g) powdered erythritol
1 teaspoon vanilla extract
Yield: 1 serving
Simply place all the ingredients in a high-speed blender and blend until smooth. Serve immediately.
◁ INSTANT LEMON CHEESECAKE YOGURT PARFAITS
Baking lemon cheesecake takes hours, and worse, you have to wait until the next day to eat it. (Who has that kind of patience? Not me!) But these Lemon Cheesecake Yogurt Parfaits only take a minute or two to make. And their rich, sophisticated taste is absolutely decadent. So if you’re craving something indulgent yet healthy and sating for breakfast, look no further than these quickie treats.
INGREDIENTS
2 cups (460 g) thick, plain full-fat Turkish or Greek yogurt
1/2 cup (120 g) plain full-fat cream cheese
1 tablespoon (15 ml) freshly squeezed lemon juice
100 drops lemon stevia, or to taste
1 cup (130 g) Grain-Free Granola, or chopped nuts of choice, plus 2 tablespoons (16 g) for garnish
Yield: 4 servings
1. Place the yogurt, cream cheese, lemon juice, and lemon stevia into a small bowl. Mix well with a spoon until smooth. Adjust the taste by adding more cream cheese, lemon juice, or lemon stevia, if necessary. Mix well again.
2. Place 1/4 cup (32 g) of the granola or chopped nuts into four serving glasses or small mason jars, and top each with one quarter of the yogurt mixture. Garnish each with 1/2 tablespoon (4 g) granola and serve immediately.
TIP: Not a fan of cream cheese? No problem: This recipe works just as well as a lemon yogurt parfait, minus the cream cheese. Just use 21/2 cups (600 ml) plain full fat yogurt and omit the cream cheese.
◁ GRAIN-FREE GRANOLA
This healthy, grain-free granola is great for your gut, and you can think of this recipe as a template for endless variations: Use whichever nuts and seeds you happen to have on hand. And feel free to reduce the amount of erythritol if you don’t like your granola very sweet—but don’t replace it or omit it completely because it’s the secret ingredient that makes this granola deliciously crunchy.
INGREDIENTS
1/2 cup (20 g) unsweetened coconut flakes
1/2 cup (45 g) almond flakes
1/2 cup (65 g) chopped pecans
1/2 cup (75 g) sunflower seeds
1/4 cup (25 g) erythritol crystals
1 tablespoon (15 ml) melted extra-virgin coconut oil
1 teaspoon Ceylon cinnamon
1/2 teaspoon vanilla powder
Yield: about 2 cups (205 g)
1. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. Place all the ingredients in a large bowl. Toss well to ensure everything is well mixed and the nuts, seeds, and coconut are covered with oil and seasonings. Transfer the mixture to the lined baking sheet, and spread it out evenly with a spoon into as thin a layer as possible.
3. Bake for 8 to 12 minutes, or until the mixture turns golden-brown. (Be careful, though, as the nuts can quickly become too dark and burn.) Remove the granola from the oven and let cool completely. The granola is soft and chewy while hot, but becomes crunchy when it has cooled down.
4. Break the cool granola into small pieces, and store in a tightly sealed glass jar in a cool, dry place.
TIP: Make Pumpkin Pie Spiced Grain-Free Granola. It’s easy: Just replace the cinnamon with pumpkin pie spice.
STARCH-FREE HOT CEREAL
If you’re following a gluten-free, low-sugar diet, a traditional breakfast of porridge or oatmeal isn’t an option. But this simple, healthy alternative is just as good—and it’s packed with nutrients, too. Top it with berries, sugar-free syrup, or a sizeable pat of grass-fed butter, and you’ve got a warming, satisfying, low-carb breakfast that’ll see you through even the darkest winter mornings.
INGREDIENTS
1/3 cup (80 g) unsweetened almond butter
2 teaspoons milled chia seeds
1/3 cup (80 ml) water
1 pinch unrefined sea salt or Himalayan salt, or to taste
Yield: 1 serving
1. Combine all ingredients in a small saucepan, and place over a medium- low heat, stirring continuously and breaking the almond butter lumps into smaller pieces with the back of a spoon.
2. When the mixture is smooth, hot, and thick, remove the saucepan from the heat. Let cool slightly, and serve with fresh berries or a pat of grass-fed butter, if you like.
TIP: Almond butter suits this hot “cereal” especially well, but feel free to experiment with different nut butters.
NOTE: Mix things up a little: use unsweetened almond milk or heavy cream instead of water for a richer taste.
LUSCIOUS LOW-SUGAR FRENCH TOAST
Just a quick glance at the ingredient list for classic French toast confirms that it’s full of sugar and starch—a major no-no if you’re following a low-sugar lifestyle. But my healthy version tastes just as good—even better!—and has practically no sugar at all. Be sure to use a sufficiently high heat for frying to keep your French toast from getting soggy.
INGREDIENTS
FOR THE FRENCH TOAST:
4 eggs
1/4 cup (60 ml) unsweetened almond milk
1 teaspoon vanilla extract
1 teaspoon Ceylon cinnamon
5 drops liquid stevia
8 slices Easy Fluffy Bread
Butter for frying
FOR TOPPING:
Freshly grated nutmeg (optional)
1/4 cup (60 g) grass-fed butter
1/3 cup (80 ml) Homemade Sugar-Free Maple Syrup
Yield: 4 servings
1. Prepare the French toast. Place the eggs, almond milk, vanilla extract, cinnamon, and stevia in a medium bowl. Whisk well to combine. (If the cinnamon floats on top of the mixture, just continue to whisk until it has become well incorporated.) Then soak each bread slice in the egg mixture for 10 seconds.
2. Heat a griddle or skillet over medium- high heat. When hot, melt a pat of butter in the skillet. Fry the bread slices for 3 to 4 minutes on each side, or until golden brown. To serve, sprinkle each slice of French toast with freshly grated nutmeg, if you like, and top with a pat of butter and Homemade Sugar-Free Maple Syrup.
TIP: Making French toast for the holidays? Replace the almond milk with 1/3 cup (80 ml) Rich Sugar-Free Eggnog or use Low-Sugar Cinnamon Raisin Bread instead of Easy Fluffy Bread.
NOTE: Sprinkle shaved dark chocolate (with a minimum cocoa content of 85 percent) on the freshly fried bread slices. The chocolate melts and creates an incredibly chocolatey—but guilt-free!—treat.
◁ SPLENDID SUN-DRIED TOMATO, BASIL, AND PINE NUT MUFFINS
Bursting with fresh flavors, these breakfast muffins are a wonderfully savory way to start your day. They’re topped with piquant pine nuts, spotted with bold basil, and dotted with succulent sun-dried tomatoes. They’re baked at a low oven temperature, so they’re exceptionally moist. Make them ahead of time and freeze them. In the morning, all you need to do is pop a couple into the microwave, and you’re good to go.
INGREDIENTS
1/2 cup (60 g) coconut flour
2 teaspoons aluminum-free baking powder
1 teaspoon onion powder
6 eggs
1/2 cup (20 g) finely chopped fresh basil leaves, loosely packed
1/3 cup (35 g) finely chopped sun-dried tomatoes
1/4 cup (60 ml) heavy cream or coconut cream
1/2 teaspoon unrefined sea salt or Himalayan salt, or to taste
2 tablespoons (18 g) pine nuts
Yield: 10 muffins
1. Preheat the oven to 300°F (150°C). Line a muffin pan with paper liners.
2. Combine the coconut flour, baking powder, and onion powder in a small bowl. Mix well to break up any lumps.
3. Place the eggs, basil, tomatoes, cream, and salt in a medium bowl. Whisk well until combined. Gradually add the dry ingredients to the wet, whisking all the time to prevent lumping.
4. Scoop the batter into the muffin liners, filling them three-quarters full. Top each with a sprinkle of pine nuts, gently pressing the nuts into the muffin batter so that they stick. Bake for 20 to 30 minutes, or until a toothpick inserted in the middle of a muffin comes out almost dry. Don’t overbake. Remove from the oven, let cool, and serve warm.
WHOLESOME CORN-FREE SPINACH AND ARTICHOKE “CORN” MUFFINS
Coarse almond flour, often sold as almond meal, is a perfect substitute for starchy cornmeal. The texture is similar, and the flavor is rich and nutty. What’s more, almond flour contains lots of nutrients and few natural sugars—unlike corn flour, which is nutrient-poor. So it’s an ideal ingredient in these savory breakfast muffins, which take their inspiration from classic spinach and artichoke dip.
INGREDIENTS
11/2 cups (165 g) coarse almond flour
1 cup (90 g) shredded cheddar or Monterey Jack cheese
1 cup (50 g) finely chopped baby spinach, loosely packed
4 medium canned artichoke hearts, drained and chopped
3 eggs
1/4 cup (60 ml) heavy cream
1 teaspoon unrefined sea salt or Himalayan salt, or to taste
Yield: 12 muffins
1. Preheat the oven to 350°F (175°C). Line a muffin pan with paper liners.
2. Combine all ingredients in a medium bowl. Mix well until a smooth batter is achieved. Scoop the batter into the muffin liners, filling them three- quarters full. Bake for 25 to 30 minutes, or until a toothpick inserted in the middle of a muffin comes out almost dry. Remove from the oven, let cool slightly, and serve warm. Freeze the leftovers.
HEARTY BREAKFAST MUFFINS WITH BACON AND CHEESE
These stick-to-your-ribs breakfast muffins are a dream come true for busy mornings. Prepare them beforehand and freeze. When hunger hits, just pop one in the microwave, then grab and go. Because they’re sure to tide you over till dinner, they make a great take-along midafternoon snack for school or work, too. There’s no need to stick to bacon and cheese here, either. You can create endless variations using different cheeses, meats, or veggies.
INGREDIENTS
1/4 cup (30 g) coconut flour
1 teaspoon aluminum-free baking powder
1 teaspoon onion powder
1 teaspoon Cajun seasoning
5 eggs
1/4 cup (60 ml) heavy cream
11/2 cups (145 g) shredded Swiss cheese (or other sharp cheese)
1 cup (140 g) chopped raw bacon
1/2 teaspoon unrefined sea salt, or to taste
1/4 cup (55 g) finely chopped pickled, drained jalapeños (optional)
Yield: 8 to 12 muffins
1. Preheat the oven to 350°F (175°C). Line a muffin pan with paper liners.
2. Combine the coconut flour and the baking powder in a small bowl, then mix the rest of the ingredients in a large bowl until well mixed. Add the coconut flour mixture to the bowl with the rest of the ingredients and mix with a fork until the batter is smooth.
3. Scoop the batter into the muffin liners, filling them three-quarters full. Bake for 20 minutes, or until a toothpick inserted in the center of a muffin comes out almost dry. Remove from the oven, let cool slightly, and serve warm. Freeze the leftovers.
NOTE: These muffins are really hearty and satisfying, so serve them with some raw veggies, such as carrots or celery sticks, for a well-balanced breakfast or snack.
◁ SCRUMMY STREUSEL-TOPPED BLUEBERRY MUFFINS
Topped with lip-licking streusel, sugar-free blueberry muffins have never tasted this good before! Here’s why: This recipe uses a lower oven temperature to prevent the (starch-free) streusel from getting too dark, and to keep the muffins deliciously moist. Wild blueberries are the most nutritious—and the most natural—option, so go for them if you can find them.
INGREDIENTS
FOR THE STREUSEL:
3/4 cup (90 g) chopped pecans
2 tablespoons (26 g) erythritol crystals
1/2 teaspoon Ceylon cinnamon
11/2 tablespoons (25 ml) melted grass-fed butter or extra-virgin coconut oil
FOR THE MUFFINS:
4 eggs
1/3 cup (80 ml) heavy cream or coconut milk
1/3 cup (33 g) erythritol crystals
20 drops vanilla stevia, or to taste
1/2 cup (60 g) coconut flour
1/2 cup (75 g) frozen wild blueberries
Yield: 10 muffins
1. Preheat the oven to 300°F (150°C). Line a muffin pan with paper liners.
2. Prepare the streusel: Combine all the streusel ingredients in a medium bowl. Mix well with a spoon. Set aside.
3. Prepare the muffin batter: Place the eggs, cream, erythritol, and vanilla stevia in a medium bowl and mix well. Gradually add the coconut flour, mixing all the time to prevent lumping. Fold in the frozen blueberries. Scoop the batter into the muffin liners, filling them three-quarters full. Divide the streusel between the muffins, gently pressing it into the muffin batter so it sticks. Bake for 30 to 40 minutes, or until a toothpick inserted in the middle of a muffin comes out almost dry. Remove from the oven, let cool slightly, and serve, or freeze for 1 to 2 months.
TWO-MINUTE RASPBERRY CREAM CHEESE BREAKFAST IN A MUG
Cheesecake? Sweet omelet? Call this dish whatever you like. It’s both tasty beyond belief and immensely satisfying. It features juicy raspberries in a rich cheesecake-like texture, and the egg adds a dose of satiating protein. Try it with other berries, too, and feel free to add spices to taste, such as cinnamon and ginger.
INGREDIENTS
2 ounces (60 g) full-fat cream cheese
1/4 cup (25 g) frozen raspberries
1 egg
10 drops vanilla stevia, or to taste
Yield: 1 serving
Combine all the ingredients in a small microwave-safe ramekin or mug. Mix well. Cook in the microwave oven on high for 1 minute and 30 seconds, or until the “omelet” is cooked around the edges but is still jiggling in the center. Don’t overbake. Let cool slightly and then serve with fresh berries and whipped cream.
ONE-MINUTE OMELET IN A MUG
Consuming protein in the morning can really help boost your energy levels throughout the day, and that’s where this sixty-second, mess-free breakfast comes in: All you need is a mug and a microwave. To turn it into a full breakfast, serve it with raw vegetables and some starch-free bread. You can also add chopped ham or salami to the egg and butter mixture before cooking.
INGREDIENTS
1 tablespoon (14 g) grass-fed butter
2 eggs
1 to 2 tablespoons (5 to 10 g) grated Parmesan cheese
Unrefined sea salt or Himalayan salt and freshly ground black pepper, to taste
Yield: 1 serving
Place the butter in a small microwave-safe ramekin or cup. Heat on high for 10 seconds, or until melted. Add the eggs to the ramekin or cup with the melted butter. Prick the yolks with a fork to prevent them from splattering in the microwave. Stir gently to mix the eggs and butter, then sprinkle the Parmesan on top. Place the ramekin or cup in the microwave, and cover with a microwave plate cover. Heat on high for 40 to 50 seconds, or until the omelet is just done but still creamy. (Adjust the time to suit your microwave oven.) Don’t overbake: The omelet will turn out dry if baked too long. Season with salt and pepper and serve immediately.
◁ QUICK PIZZA OMELET
Wait a minute! Pizza for breakfast? That’s right—and there’s no need to feel guilty about this low-carb version. It’s big on protein and healthy fats, and best of all, it’s easy to change up: Just use different meats, cheeses, veggies, or whatever leftovers happen to be lurking in the fridge. This recipe makes a satisfying breakfast for one ravenous person—or two moderately hungry ones.
INGREDIENTS
2 tablespoons (28 ml) heavy cream
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Unrefined sea salt, to taste
2 eggs
1 tablespoon (14 g) grass-fed butter or extra-virgin coconut oil, for frying
2 tablespoons (31 g) unsweetened tomato sauce
3 slices ham or pepperoni (or more or less to taste)
5 black Kalamata olives, pitted and sliced
11/2 ounces (45 g) shredded mozzarella cheese
1/4 teaspoon dried oregano
Yield: 2 servings
1. Mix the cream, garlic powder, onion powder, and salt together until well-combined and free from lumps. Add the eggs and mix gently with a fork.
2. Heat a skillet over medium heat and melt the butter or coconut oil in it. Pour the egg mixture into the skillet and cook, carefully pushing the cooked parts at the edges toward the center with a spatula. When the omelet is done around the edges but still jelly-like at the center, top with the tomato sauce, ham or pepperoni, olives, cheese, and oregano. Cover and cook for 2 minutes more, or until the cheese is melted. Serve immediately.
PUFFY CHEESE OMELET WITH AVOCADO
The secret to an impressively puffy omelet is to bake it in the oven with a bowl filled with boiling water, to mimic a water bath. The result? A simple, filling breakfast that’s perfect for weekends: Just pop the omelet into the oven, then chill out over coffee and the newspaper for half an hour or so until breakfast is ready.
INGREDIENTS
Softened butter (for greasing the dish)
6 eggs
2 cups (155 g) shredded cheddar cheese or other sharp cheese
2/3 cup (160 ml) heavy cream
1/2 cup (120 ml) unsweetened almond milk
1 teaspoon unrefined sea salt or Himalayan salt, or to taste
2 ripe Hass avocados, peeled, pitted and sliced
Yield: 6 servings
1. Preheat the oven to 350°F (175°C). Grease a 1.5-quart (1.5 L) baking dish generously with softened butter.
2. Place the eggs, cheese, heavy cream, almond milk, and salt in a large bowl. Whisk until well mixed, then pour the mixture into the greased baking dish. Sprinkle the cheese evenly on top.
3. Place a small, shallow, ovenproof bowl on the lowest oven rack. Carefully fill the bowl three-quarters full with boiling water. Place the baking dish with the omelet mixture on the middle oven rack.
4. Bake for 30 to 40 minutes, or until the center is no longer wobbly. (Don’t overbake, though, as the eggs will turn out too dry. If the surface starts to become too brown, cover the dish with aluminum foil.) Remove from the oven and let cool slightly. Serve warm, topped with avocado slices.
TIP: You can add more fillings to the omelet, such as ham, sausage, cooked veggies, or bits and pieces of leftover cheese.
FIVE-INGREDIENT OVERNIGHT SAUSAGE AND EGG BREAKFAST CASSEROLE
Ripe tomatoes give this meaty, five-ingredient casserole a summery lift. Just be sure to choose firm ones: If your tomatoes are too ripe and soft, they might release too much liquid during baking. Patience is a virtue here, by the way. After removing the casserole from the oven, it’s important to let it stand for 15 minutes before serving to keep the moisture from leaking out. It’ll be worth the wait—I promise.
INGREDIENTS
1 pound (450 g) spicy bulk sausage
2 small firm Roma tomatoes, diced
2 cups (250 g) shredded mozzarella cheese
6 eggs
1/2 cup (120 ml) heavy cream
Unrefined sea salt or Himalayan salt and freshly ground black pepper, to taste
Yield: 6 servings
1. Fry the sausage until cooked through, crumbling it with a wooden fork while frying. Spread the cooked sausage evenly into a 2-quart (2 L) baking dish. Top with the diced tomatoes and sprinkle the cheese on top. Mix together the eggs, heavy cream, salt, and pepper in a medium bowl. Pour the mixture evenly over the casserole. Cover, and refrigerate overnight.
2. When you’re ready to bake the casserole, preheat the oven to 350°F (175°C). When hot, bake the casserole for 30 to 40 minutes, or until the cheese is golden brown and bubbly. Remove from the oven, let stand for 15 minutes, and then serve.
VARIATION: For an even more satisfying variation, spread 2 cups (180 g) cubed starch-free bread evenly in the bottom of the baking dish before adding the other ingredients.
◁ EASY BREAKFAST BURRITO
With some Single-Serve Tortillas on hand, it’s a snap to whip up this spicy, savory breakfast burrito—even on the busiest mornings. You can vary this burrito endlessly, too: Just use your favorite starch-free vegetables, meat or fish, and season with your choice of spices and seasonings. And it’s a great way to use up the leftovers lingering in your fridge.
INGREDIENTS
1/4 cup (20 g) chopped button mushrooms
1/4 cup (40 g) chopped green bell pepper
2 eggs
2 tablespoons (28 ml) water
1 teaspoon unsweetened sambal oelek or chili paste, or to taste
1/2 teaspoon onion powder
1/4 teaspoon unrefined sea salt or Himalayan salt, or to taste
Oil or butter for frying
2 tablespoons (30 ml) Low-Sugar Sweet and Sour Sauce
2 tablespoons (16 g) sliced black Kalamata olives
Yield: 1 serving
1. Place the mushrooms, bell pepper, eggs, water, sambal oelek, onion powder, and salt in a medium bowl. Stir well with a fork.
2. Heat a skillet over medium-low heat. Add the oil or butter. When hot, add the egg mixture and cook, stirring slowly all the time, until the eggs are scrambled but still creamy. (Don't overcook or the eggs will become dry.)
3. Place the Single-Serve Tortilla shell on a plate and spread with the Low-Sugar Sweet and Sour Sauce on one side. Add the scrambled eggs and then top with the sliced olives. Fold the other half of the tortilla over the filling and serve immediately.
◁ QUICK CHORIZO AND CAULIFLOWER BREAKFAST HASH
There’s no room for starchy potatoes in a low-sugar breakfast, but it’s easy to replace them with tasty, healthy cauliflower, as in this full-bodied hash. You’ll want to keep the cauliflower crunchy for the best texture and flavor here, so be sure you don’t overcook it. Serve this simple but scrumptious dish with salsa or tomato relish, if you like, and add more nonstarchy vegetables for extra nutrients.
INGREDIENTS
Oil or butter for frying
1 large onion, chopped
2 garlic cloves, finely chopped
2 packages (10 ounces, or 280 g, each) frozen cauliflower florets
10 ounces (280 g) chorizo, chopped
4 eggs
Unrefined sea salt or Himalayan salt and freshly ground black pepper, to taste
Yield: 2 to 4 servings
1. Heat a skillet over medium-high heat. Add the oil or butter. When hot, add the onion and garlic. Cook until soft and translucent, about 5 minutes. Add the cauliflower and cook, mixing, until the cauliflower is hot. Don’t overcook. Add the chorizo and cook, stirring, until the chorizo is slightly browned. Season with salt and pepper.
2. Fry the eggs in a separate skillet but keep the chorizo and cauliflower hash warm while doing so. Transfer the hash to serving plates and top each serving with a fried egg. Serve immediately.
FIFTEEN-MINUTE SPRING VEGETABLE AND FETA BREAKFAST HASH
Artichokes are to spring what butterflies are to summer, but preparing them from scratch is too much work for a busy morning. That’s where canned artichoke hearts come in, offering all their characteristic sweetness and flavor. They shine alongside asparagus and radishes in this healthy vegetarian hash, which gets crowned with sliced avocado and tangy feta cheese.
INGREDIENTS
1 tablespoon (15 ml) extra-virgin olive oil
1 small zucchini (7 ounces, or 200 g), cubed
1 teaspoon onion powder
1/2 teaspoon garlic powder
14-ounce (400 g) can artichoke hearts, drained (large ones quartered; medium and small ones halved)
8 green asparagus spears, woody stems removed, and cut into 2-inch (5 cm) pieces
10 radishes, halved
1/2 teaspoon unrefined sea salt or Himalayan salt
4 ounces (115 g) feta cheese, crumbled
2 Hass avocados, peeled, pitted, and sliced
1 tablespoon (15 ml) freshly squeezed lemon juice
1 cup (20 g) chopped watercress
Yield: 2 servings
1. Add the oil to a skillet and place over medium-high heat. Add the zucchini, onion powder, and garlic powder. Cook, covered, until the zucchini is crisp-tender, about 5 minutes. Add the artichoke, asparagus, and radishes. Heat, stirring, until hot, but don't cook. Season with salt, and divide the hash between two serving plates. Sprinkle each with half the feta.
2. Arrange the sliced avocado on top of both servings, one avocado per serving. Drizzle the lemon juice on the avocado slices to prevent them from turning brown. Top both servings with watercress and serve immediately.
NOTE: Need more protein? Serve the breakfast hash with fried eggs.