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What
many people don’t know is that breakfast is the most important meal of the
day. Moreover, it is important to eat a
high-quality protein at breakfast. Ideally, you're eating quality protein
at every meal, but, if you need to prioritize one meal, choose breakfast.
Studies show that waking up to a healthy protein, such as eggs, nuts,
seeds, nut butters or a protein shake help people lose weight, reduce
cravings and burn calories. Protein digests very slowly and therefore glucose
is released into the blood slowly. Your blood sugar stays even and doesn’t spike
like when you are eating carbs and sweets.
Since many of our patients are gluten
sensitive and so are we, we want to share with you some of our tips and
tricks to enjoy a healthy breakfast. Without using wheat or other grains.
One of our recent new finds has been to experiment with almond flour. It makes
great breads, muffins and biscuits, it tastes delicious, is high in
protein, doesn’t need any gums AND it’s so easy and fast to use and get
great results. I encourage you to try out some of the recipes below.
SHAKES
We want to start the day with a healthy
habit. Every morning we drink a high-protein shake, with SP Whey Protein, SP
Complete bio-available vegetable powder and additional vegetables to
support our body’s metabolism and get rid of any toxins. Here is an example recipe of the shakes we
drink:
·
Ingredients for 4 shakes in a 6 cup blender:
o
3 cups of mineral water
o
8 scoops of Standard Process SP Complete
o
8 scoops of Standard Process Whey Pro
o
4 tbsp of Whole Food Fiber
o
1 small beet, scrubbed and washed, ends removed,
chopped
o
1 big carrot, sliced
o
1 small zucchini, or piece of red cabbage, sliced
o
Either 1 ripe pear or 1 ripe banana or 1 apple,
chopped
o
Either 1 tangerine or ½ orange, peeled/parted or 1
handful of blue berries (frozen or fresh) or strawberries
·
Add all ingredients into blender and blend until
smooth (about 3x).
·
We store 2 shakes in sealable tumblers in the fridge
for max 24 hours.
EGGS
- not
allowed during detox
Eggs are really your best bet. You can
eat eggs in different ways, but eggs with runny yolks are the most
nutritious. Add a fresh avocado which contains healthy fats.
Here are just some ideas:
·
Eggs sunny side up
·
Scrambled eggs with onion,
zucchini, pecorino romano cheese
·
Scrambled eggs with onion, red
bell pepper, feta cheese
·
Eggs and bacon
TURKEY
PATTIES
·
Ingredients:
o
1+ lb of organic ground turkey
o
1 small finely chopped onion or shallot
o
Pepper, salt, oregano, garlic salt, turmeric (add
other spices you like)
o
If you have at hand: fresh chopped parsley or fresh
chopped cilantro
·
Mix all ingredients in a large bowl until thoroughly
combined. Heat 2 tbsp of olive oil in a large skillet on medium heat. Form
small patties with your hands and add to skillet. Bake 4 minutes on each
side. Remove and make another batch of patties. Store covered with wrap or
in an airtight container in the fridge.
·
Reheat for 10 min on 325F.
ALMOND
FLOUR BREAD, MUFFINS AND BISCUITS –
not
allowed during detox.
The following recipes are modified from
Elana Amsterdam’s “The Gluten-Free Almond Flour Cookbook”.
Check out her blog for more recipes at Elana’s Pantry.
However, make sure to substitute grape seed oil with melted butter or olive
oil; agave nectar, sugar and stevia with xylitol; vegan butter spread with
real butter.
SANDWICH
BREAD
From Elana Amsterdam
·
Ingredients:
o
¾ cup creamy roasted almond butter at room
temperature
o
4 large eggs
o
¼ cup blanched almond flour (buy in bulk at Whole
Foods)
o
¼ arrowroot powder (buy in bulk at Whole Foods or
at Amazon)
o
½ t. sea salt
o
½ t. baking soda
o
1 tbsp. ground flax meal
·
Preheat the oven to 350F. Grease a 7.5 by 3.5-inch
loaf pan (see Parrish Magic Line Loaf Pan at Amazon) with olive oil and
dust with almond four.
·
In a large bowl, mix the almond butter with a
handheld mixer until smooth, then blend in the eggs. In a medium bowl,
combine all the dry ingredients. Blend the almond flour mixture into the
wet ingredients until thoroughly combined. Pour the batter into the loaf
pan.
·
Bake for 40-45 min on the bottom rack of the oven,
until a knife inserted into the center of the loaf comes out clean. Let the
bread cool in the pan for 1 hour, then serve.
·
After it cools, wrap the bread in a paper towel,
place in a re-sealable plastic bag and refrigerate (up to 6 days).
WALNUT-RAISIN BREAD
Modified from Elana Amsterdam’s recipe.
Same as sandwich bread above. Fold the
following into the batter: ½ cup of chopped walnuts, ½ cup raisins. Bake
45-50 min.
DROP BISCUITS
Modified from Elana Amsterdam’s recipe.
·
Ingredients:
o 2 ½ cups blanched almond flour
o ½ t. sea salt
o ½ t. baking soda
o ¼ cup melted butter
o ¼ cup xylitol sweetener (From Emerald
Forests, buy in 32 oz. container at Whole Foods or Amazon)
o 2-3 large eggs
o 1 t. freshly squeezed lemon juice
·
Preheat
the oven to 350F. Line a large baking sheet with parchment paper.
·
In a
large bowl, combine the almond flour, salt, baking soda and xylitol. In a
medium bowl, blend together the eggs, butter and lemon juice. Stir the wet
ingredients into the almond flour mixture until thoroughly combined. Drop
the batter, in scant ¼ cups 2 inches apart, onto the baking sheet.
·
Bake for
15- 20 minutes, until golden brown and a toothpick inserted into the center
comes out clean. Let the biscuits cool briefly on the baking sheet. Serve
warm.
·
Makes 8
biscuits. I make a double batch and store in a re-sealable plastic bag in
the fridge and reheat for breakfast.
CINNAMON APPLE MUFFINS
Modified from Elana Amsterdam’s recipe.
·
Ingredients
·
2 cups of
blanched almond flour
·
½ t. sea
salt
·
½ t.
baking soda
·
¼ cup of
arrowroot powder
·
1 t.
ground organic cinnamon
·
¼ cup
melted butter
·
3/8 cup
xylitol sweetener
·
2 large
eggs
·
1 tbsp.
organic vanilla extract
·
2 large
apples, peeled, cored and diced into ¼ inch cubes
·
Preheat
the oven to 350F. Butter a muffin pan to hold 10 – 12 muffins.
·
In a
large bowl, combine the almond flour, salt, baking soda, arrowroot powder, xylitol
and cinnamon. In a medium bowl, whisk together the eggs until volume has
multiplied, add vanilla extract and the butter. Stir the wet ingredients
into the almond flour mixture until thoroughly combined. Fold in the apples.
Spoon the batter in the buttered muffin cups.
·
Bake for
30 – 35 min until the muffin tops are golden brown and a tooth pick
inserted into the center of a muffin comes out clean. Let the muffins cool
in the pan for 30 min, then serve.
·
Store in
a re-sealable plastic bag in the fridge. Reheat for breakfast or snack.
BREAKFAST DURING DETOX
During your 21-day
purification program, breakfast is very simple: a delicious shake. Below is
our recipe we use every morning. We make 4 shakes at once in a 6-cup
blender. Since we both drink a shake in the morning, we store two shakes in
a closed tumbler in the refrigerator.
Since eggs and almond bread
are not allowed during the detox, eating some leftovers from dinner can be
a great breakfast: eat lean protein, fish and vegetables.
Another option is to eat small
turkey patties and an avocado which contains many great fats.
In addition, drink plenty of mineral
water and maybe a cup of herbal or fruit tea e.g. Peach Passion from
Celestial Seasonings.
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