This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.
Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.
2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.
Steam yams until soft; let cool – can be done ahead (leave skins on)
Preheat oven to 350° F
Butter or coconut oil 9 x 14 baking dish; or line with parchment paper
Mash yams and bananas by hand in large bowl or pot, or blend in food processor
Add liquefied coconut oil and stir to mix
In separate bowl, beat eggs
Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
1-2 chicken sausages per person
1/2 apple per person
Place sausages in sauté/fry pan* with 1/2 cup water over medium heat
Cook through, turning sausages
Allow water to eventually evaporate as sausages continue to cook until browned
*NOTE: It’s recommended to NOT use non-stick cookware because of toxic chemicals like Teflon leeching into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and high smoke-point oils such as sunflower, sesame and grape seed oils is the method to prevent sticking and burning.
Not necessarily an “in-a-hurry, work day breakfast” – better made on weekends when you’re not rushe; This takes about 20 minutes start to finish. Makes great leftovers for snacks.
6-8 organic eggs (depending on how many people you want to feed and the size of your pan)
2-3 Tablespoons organic butter
Sea salt and fresh cracked pepper to taste
1/4 cup organic red bell pepper, chopped OR shallots, chopped
1/4 cup organic broccoli, chopped
1/2 cup organic spinach, chopped Optional Ingredients: Organic Raw Cheddar Cheese
1/2 organic apple, sliced per person
Over medium heat in a large skillet THAT HAS A COVER, melt butter and add onion, broccoli and bell pepper; cook for 3-4 minutes.
Add spinach and any other veggies you choose; cook until spinach begins to wilt.
Crack all eggs directly into pan; stir to mix gently (you don’t have to ‘scramble’ them in the pan).
Season with sea salt and fresh cracked pepper to taste.
Cover, turn to low, and cook 10-12 minutes.
If the bottom of pan browns or burns, simply scrape egg mixture from above browned/burnt area to serve.
It’s a vital behaviorto make extra food, planning ahead for leftovers for later meals and/or snacks. Egg salad is great for leftover snacks.
6-8 hard boiled organic eggs (cook for 9 minutes after water begins to boil)
2-3 tablespoons organic mayonnaise
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
Fresh cracked pepper to taste
1/2 peeled grapefruit per person, broken into sections/slices Optional ingredients: left over steamed vegetables (i.e. broccoli, green beans, etc.), chopped
Chopped red or orange bell pepper
chopped fresh spinach, kale, chard, or broccoli
Hard boil the eggs by cooking for 9 minutes after water begins to boil (use the timer on your oven or phone to prevent over-cooking); rinse in cold water; Dr. Camilla taught me the 9 minute rule to cook the eggs perfect;
Peel eggs, rinsing to remove all pieces of egg shell; place in medium size mixing bowl
Season with sea salt and fresh cracked black pepper
1 cup quinoa (serves 2-4)
2 cups water
1/8 -1/4 teaspoon cinnamon
1 tablespoon pure maple syrup or raw honey
1/2 cup chopped raw nuts
1/8 cup chopped unsulphured* dried fruit (*meaning not containing suplphur dioxide or sodium bisulfate as preservatives) OR fresh organic banana, sliced
Almond, hemp, hazlenut or rice milk
Bring water to a boil
Stir in the quinoa
Stir occasionally for about 10 minutes – CAN BE MADE THE DAY BEFORE and simply heated with almond, hemp or rice milk
Add cinammon, stir to mix
Top with chopped raw nuts and dried fruit
Serve with warm almond, rice or hemp milk
Optional: add cardamom and/or nutmeg
Note from Dr. Paul: ‘I take this packed in Tupperware to work along with a Green Smoothie, and I’m good for three or four hours – very filling and it doesn’t cause swings in blood sugar.’
What is Quinoa? First, quinoa (pronounced keen’-wah) is gluten free, high in fiber and high in protein. Nutritionally, quinoa might be considered a super-grain: although it is not really a grain, but the seed of a leafy plant that’s distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino acid lysine, so the protein is more complete. The World Health Organization has rated the quality of protein in quinoa to be very high. It offers more iron than other grains and contains high levels of potassium and riboflavin, as well as B6, niacin, and thiamin. Finally, quinoa is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).
This is favorite for kids. You might want to save it for the weekends when there is no time crunch. The separated eggs with the egg whites beaten then folded in make a lighter waffle since almond flour can make them a bit ‘heavy’.
1 cup almond flour (Trader Joe’s)
½ cup coconut flour
½ brown rice flour (optional)
¼ cup amaranth or tapioca flour (optional)
¼ cup ground flax seed (Trader Joe’s)
½ tsp sea salt
4 eggs, separated
1 to 2 cups almond, hemp, hazlenut or rice milk
1 tbsp honey or maple syrup
1 tbsp sunflower, grapeseed or coconut oil, liquefied
Pre-heat waffle iron; start Berry Syrup (below)
In large bowl mix dry ingredients
Add egg yolks, milk, oil and sweetener to mix
In separate bowl whip egg whites until stiff
Gently fold egg whites into batter (don’t over mix)
Add-in ideas: Mashed bananas, blueberries or apples
For pumpkin waffles, add canned pumpkin & spices
Top with: Chopped raw nuts
Fresh berries, sliced bananas
Pure maple syrup or berry syrup (recipe below)
Berry Syrup 2+ cups fresh or frozen berries
1 tsp vanilla
1 Tbsp sweetener – honey, Stevia or pure maple syrup (optional)
Put berries in medium sauce pan over medium heat – then heat to boiling; reduce to simmer and let berries breakdown and thicken
This recipe needs some leftover chicken from dinner or you could use canned chicken. If you’re not a big eater, make a smaller omelet or one large omelet to share.
2-3 organic eggs per person
2 green onions
1 clove garlic
1/4 cup diced chicken per person
2 tablespoons butter, coconut oil or sunflower oil Optional: raw cheese, avocado
Fresh seasonal fruit (pear, apple, strawberries, blueberries)
If using leftover chicken (which is cold from being in the ‘fridge), one option is to briefly warm the chicken before making the omelet; it’s not necessary though.
Set small or medium skillet over low flame while prepping ingredients
Mix eggs well in separate small mixing bowl
Melt butter in pan over low-medium heat
Pour eggs into pan
After a minute or so, using a small spatula, lift the ‘edge’ of the egg mixture while tilting the pan to allow liquid egg mixture to flow under cooked eggs; over the next 1-2 minutes, repeat until no more liquid egg mixture remains
Place chicken onto ONE HALF of cooking eggs; season with sea salt and fresh cracked pepper; optional: top with a sprinkle of raw cheese
Optional: Avocado can be placed into omelet
Using spatula, gently fold empty half of omelet over the side with chicken
Cook for 1-2 minutes longer and serve; if you’re brave, flip the omelet onto the other side for thirty seconds before serving
If you are someone who has a high level of exercise, you may need to eat three eggs and/or two chicken sausages – increasing your intake ofhealthy fat is very important for blood sugar regulation and reducing midmorning cravings (see note below). Obviously you don’t have to poach your eggs – if you prefer scrambled or fried, do what works for you.
2 organic free-range eggs per person
1 organic chicken sausage per person
1/2 grapefruit per person
sea salt and fresh cracked pepper
Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
In separate pan*, place chicken sausage and small amount of water; cook over medium, turning occasionally, for about 8-9 minutes
Turn heat down to low-medium and crack eggs into water; cook for 2-1/2 minutes; remove eggs from water using a slotted spoon (lift egg out of water – press on yolk to test doneness)
Season eggs to taste with sea salt, fresh cracked pepper
Serve with slices of organic grapefruit
*NOTE:It’s STRONGLY recommended to NOT use non-stick cookware because toxic carcinogenic (cancer causing) chemicals such as Teflon leech into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and other “high smoke-point” oils such as sunflower, sesame and grape seed oils will prevent or minimize sticking and burning. Soak pan immediately after cooking in wate and clean with a metal ‘scruffy’ scrubber.
This is a very simple, quick, satisfying and nutritious way of preparing eggs that also adds vital nutrient-rich vegetables to a dish that often doesn’t have “plants”.
Organic eggs: 2-3 per person
Organic butter, olive oil, coconut oil, or grapeseed oil
Fresh spinach, chopped
Sea salt and fresh cracked black pepper to taste Optional: chopped garlic or onion Optional: raw cheddar cheese, grated
Heat a small to medium stailness steel skillet (avoid using non-stick cookware) over medium heat
Add butter or oil
Add garlic or onion, if using
Cook garlic/onion briefly
Add spinach and then IMMEDIATELY …
Crack eggs directly into pan
Using a wooden spoon, stir eggs as they begin to cook, scrambing them in the process
Season to taste using sea salt and cracked pepper
Turn heat off. It’s best not to overcook eggs (unless of course your preference is for rubbery eggs)
Sprinkle a small amount of optional raw cheddar cheese over eggs and stir one last time.
Serve with Green Smoothie or fresh fruit.
Can also be served with salsa or hot sauce