Holistic Healing | Nicole Rochat

Breakfast Recipes

Local Vegetable Frittata
Prep Time: 10 minutes
Cooking Time: 30 minutes
Yields: 2 people
Ingredients:

6 eggs, from pastured (happy) hens
½ cup coconut milk
1 medium sized onion, thinly sliced
3-4 cups diced zucchini and/or summer squash
2 garlic cloves, thinly sliced
¼ cup chopped fresh herbs (chives, basil or parsley; whatever you prefer)
3 tablespoons coconut oil
sea salt, to taste

Directions:

Preheat the oven to 350F.
Chop vegetables.
Heat a 5 or 6 inch oven proof pan (preferably cast iron) over medium-high heat.
Melt a few tablespoons of coconut oil, then add the onions and zucchini. Cook until soft.
Add the garlic, continue to cook until aromatic and the garlic is golden.
While the veggies are cooking, whisk the eggs, coconut milk, chopped herbs, and sea salt.
Pour the egg mixture into the vegetable pan then transfer into the oven. Bake for about 15-25 minutes (pan size will determine how long it takes in the oven).
Once the center of the frittata is “set” (use a toothpick or fork to check), remove from the oven and serve with or over mixed salad greens.

Notes: For Clean Gut and Refresh, this recipe is simple to pull together in a few minutes no matter what’s in your fridge. It’s made with easy to find local ingredients such as pastured eggs and vegetables. We love this recipe because it’s protein and nutrient-packed, can feed a crowd, and supports local farmers.
Credit: The Clean Program

Kemp's Eggs on Toast with Dandelion Leaves
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yields: 2 people
Ingredients:

3 tablespoons extra-virgin olive oil, plus more for drizzling
5 garlic cloves (4 finely chopped; 1 halved crosswise)
1/4 teaspoon hot red pepper flakes (optional)
1 lb dandelion greens, ends trimmed and leaves cut crosswise into 2-inch pieces
1/4 cup water
4 slices rustic Italian or other artisanal bread
2 to 4 fried eggs

Directions:

Heat oil in a 10- to 12-inch heavy skillet (preferably cast-iron) over medium-high heat until it shimmers, then sauté chopped garlic and red pepper flakes (if using) until garlic is fragrant, 10 to 30 seconds.
Add dandelion greens by handfuls, turning with tongs and covering skillet briefly until greens are wilted before adding more.
When all of greens are in skillet, add water and 1/4 tsp salt and cook, covered, over medium-low heat, stirring occasionally and adding more water if necessary to keep mixture juicy, until greens are tender, about 3 minutes. Season with salt.
Meanwhile, toast bread in toaster and rub one side of each slice all over with cut sides of halved garlic clove.
Put toast on plates and drizzle with oil.
Top with greens, including liquid, and fried eggs.

COOKS’ NOTE: You can use the same skillet for the greens and for frying eggs. Transfer greens, including liquid, to a bowl and keep warm, covered, then wipe out skillet and fry eggs.
Notes: An egg on toast is so simple and so perfect that I can understand all those who might cry, “Don’t muck with it!” I felt that way, too, until I ran a garlic clove over the toast one day and piled it with freshly cooked dandelion greens before resting the fried egg on top. Suddenly, what had been a tried-and-true weekday-morning breakfast turned into a substantial lunch to be savored leisurely on a Sunday afternoon.
Credit: http://www.gourmet.com/recipes/2000s/2009/06/kemps-egg-on-toast-with-dandelion-greens

Oyster Mushroom Frittata
Prep Time: 20 minutes
Cooking Time: 30 minutes
Yields: 4 people
Ingredients:

12 ounces extra-firm tofu
1/2 teaspoon ground turmeric
1/2 teaspoon sea salt
2 small red potatoes, diced
2 cloves garlic, minced
1 bunch spinach, chopped
6 green onions, sliced Nonstick cooking spray
1 cup chopped oyster mushrooms *this is the vegan version, you can certainly use eggs if you prefer

Directions:

Preheat the oven to 375 F.
Place the tofu into a blender and add the turmeric and 1/4 teaspoon of the salt. Blend until smooth.
Cook the potatoes in a sauté pan over medium heat with a very thin layer of water until they are only slightly softened, about 5 minutes.
Add the garlic, spinach, and green onions and cook until the spinach has wilted, about 3 minutes.
Add the mixture to the blended tofu and divide the mixture between a pair of ramekins or an ovenproof skillet. Cover with foil and bake for 25 minutes.
While the frittata is in the oven, toss the mushrooms with the remaining 1/4 teaspoon salt.
Coat a sauté pan with cooking spray (or use a nonstick pan) and heat over high heat; add the mushrooms and sear them until they turn brown and slightly crisp, 4 to 5 minutes.
Once the frittata comes out of the oven, top it with the oyster mushrooms and serve.

Notes: Per Serving: 173 calories; 5 g fat; 28% calories from fat; 12 g protein; 22 g carbohydrates; 3 g sugar; 4 g fiber; 167 mg sodium
Credit: Power Foods for the Brain by Neal D. Barnard, M.D.; recipe by Jason Wyrick.

Polenta Patties With Sauteed Greens, Poached Eggs, Roma Tomatoes and Basil Salsa
Prep Time: 20 minutes
Prep Notes: You can also buy already cooked polenta which comes in a round log
Cooking Time: 45 minutes
Yields: 6 people
Ingredients:

1 batch polenta (see below)
2 tablespoons olive oil
6 cups greens: spinach, chard or kale, rinsed
6 eggs
1 teaspoon distilled white vinegar
1/2 cup Roma Tomato Basil Salsa (see below)

For the Polenta

1 cup corn grits or cornmeal
4 cups water
Salt to taste

Bring water and salt to a boil in a large pot over high heat. Once the liquid is boiling, slowly add the grits or cornmeal, stirring constantly with a whisk to keep lumps from forming. When the grain is mixed smoothly into the liquid, reduce the heat to low and simmer gently for 30 minutes until very thick. Stir occasionally to keep the polenta from sticking. Allow to cool in an oiled 8-inch square pan or loaf pan.
For the salsa

1 pound Roma tomatoes, diced into 1/4-inch pieces
1 tablespoon garlic, peeled
Minced basil
olive oil & balsamic vinegar
salt & pepper, to taste

Mix all ingredients in a bowl. The salsa is best when used immediately. Yield: 2 cups.
Directions:

Remove the polenta from the pan and divide into six servings.
Heat 1 tablespoon olive oil in a large pan over medium-high heat. Add the polenta slices and fry until golden brown on both sides, about 3 minutes per side. Transfer the polenta slices to a plate and keep warm.
Add the remaining 1 tablespoon of oil to the pan and sauté the greens until wilted and tender.
Heat 2 inches of water just to a boil in a separate medium-size frying pan, add the white vinegar, then reduce the heat to low. Crack the eggs into the water and poach them until desired doneness, 2 to 3 minutes for soft yolks. Using a slotted spoon, remove the eggs from the water, being careful not to break the yolks. Transfer the eggs to a plate.
Place a polenta patty on each of six plates. Top each patty with greens and a poached egg. Pour salsa over all. Or, place all the polenta slices on a platter, top with greens, poached eggs and salsa.

Notes: Nutritional information per serving: 450 calories; 18 grams fat; 3.5 grams saturated fat; 165 milligrams cholesterol; 61 grams carbohydrates; 3 grams dietary fiber; 330 milligrams sodium
Credit: Reprinted by arrangement with Hudson Street Press, a member of Penguin Group (USA) LLC, a Penguin Random House Company, from “The Fat Chance Cookbook” by Dr. Robert Lustig. Copyright 2013 by Dr. Robert Lustig.

Shakshuka [Eggs Poached in Spicy Tomato Sauce]
Prep Time: 15 minutes
Cooking Time: 15 minutes
Yields: 4 people
Ingredients:

1/4 cup olive oil
5 Anaheim chiles or 3 jalapeños, stemmed, seeded, and finely chopped (I was nervous and only used 2 Anaheims; I would go for 3 or 4 next time for a more moderate but still gentle kick)
1 small yellow onion, chopped
5 cloves garlic, crushed then sliced
1 teaspoon ground cumin
1 tablespoon paprika
1 28-ounce can whole peeled tomatoes, undrained
Kosher salt, to taste
6 eggs
1/2 cup feta cheese, crumbled
1 tablespoon chopped flat-leaf parsley
Warm pitas, for serving

Directions:

Heat oil in a 12-inch skillet over medium-high heat.
Add chiles and onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes.
Add garlic, cumin, and paprika, and cook, stirring frequently, until garlic is soft, about 2 more minutes.
Put tomatoes and their liquid into a medium bowl and crush with your hands.
Add crushed tomatoes and their liquid to skillet along with 1/2 cup water, reduce heat to medium, and simmer, stirring occasionally, until thickened slightly, about 15 minutes. Season sauce with salt.
Crack eggs over sauce so that eggs are evenly distributed across sauce’s surface.
Cover skillet and cook until yolks are just set, about 5 minutes.
Using a spoon, baste the whites of the eggs with tomato mixture, being careful not to disturb the yolk.
Sprinkle shakshuka with feta and parsley and serve with pitas, for dipping.

Credit: http://smittenkitchen.com/2010/04/shakshuka/

Baked Eggs With Asparagus And Spinach
Prep Time: 15 minutes
Cooking Time: 12 minutes
Yields: 1 people
Ingredients:

1 bunch of asparagus, bottom (woody) section cut off
2 tablespoons coconut oil
2-3 garlic cloves, peeled and thinly sliced
4-5 ounces baby spinach
1 jar (ideally lacto-fermented) pickled vegetables or sauerkraut a few tablespoons of olive or avocado oil
1-2 pastured eggs per person
Sea salt and black pepper

Directions:

Preheat oven to 350F.
Blanch the asparagus, by bringing eight cups of salted water to a boil, then adding the asparagus and cooking just until tender. Remove from the water and submerge in ice cold water to cool the asparagus as quick as possible.
Cut each spear into quarters and set aside.
Heat a large pan with the coconut oil. Once hot, add the garlic and cook just until golden brown.
Add the spinach, pour in a few tablespoons of water, then quickly toss, cover and let the spinach cook just until wilted. Season with a little sea salt and black pepper, then set aside to cool.
Roughly chop the pickled veggies or sauerkraut.
Use the olive (or avocado) oil to lightly grease each ramekin or muffin tin.
Divide the spinach, asparagus, and pickled veggies between them and then carefully crack an egg into each hole.
Place them into the oven (if using ramekins, put them on a baking sheet for ease of moving) and bake for 8-12 minutes. If you prefer a runny yolk, once they’re at the halfway mark, keep checking them, and when the eggs are cooked to your liking, remove from the oven, serve the ramekins as is or if using a muffin tin, once they’ve cooled, scoop them out and plate with some mixed greens (our preferred side).

Credit: The Clean Program

Spiced Carrot Oat Breakfast Cookies
Prep Time: 10 minutes
Cooking Time: 15 minutes
Yields: 10 people
Ingredients:

1 cup whole wheat pastry flour
1 teaspoon baking powder
1 cup old-fashioned rolled oats
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/8 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 cup pure maple syrup
1/2 cup coconut oil, melted enough to stir
1/2 cup shredded coconut
2/3 cup shredded carrots (from 1 medium carrot)
1/2 cup walnuts, chopped
1/2 cup raisins

Directions:

Preheat the oven to 375°F with the rack in the top third of the oven.
Line two baking sheets with parchment paper.
In a large bowl, whisk together the flour, oats, baking powder, spices and salt until well combined.
In a separate bowl whisk together the maple syrup and coconut oil. Mix until well combined.
Stir in the coconut, carrots, walnuts and raisins to syrup and oil mixture.
Add the wet mixture to the dry mixture and stir until well combined and a dough is formed.
Drop tablespoons of the dough onto the prepared baking sheets, leaving about 2 inches between each cookie.
Bake the cookies, one baking sheet at a time, until the cookies are lightly browned on the bottom and top, 10 to 12 minutes.
Repeat with baking the second baking sheet of cookies.
Transfer the cookies to a wire rack and cool completely before enjoying.

Credit: http://www.thekitchn.com/

Health Nut Bars
Prep Time: 10 minutes
Cooking Time: 4 minutes
Yields: 10 people
Ingredients:
Dry Ingredients

1 & 1/3 cup rolled oats
1 cup crisp puffed brown rice cereal
½ cup raw seeds: pumpkin and/or sunflower
1/4 cup slivered almonds
1/4 cup unsweetened coconut
1/2 cup dried fruit (cherries, cranberries or apricots)
2 Tablespoons finely ground flaxseed (optional)

Wet Ingredients

1/2 C brown rice syrup
2/3 C creamy almond butter
1 tsp. vanilla extract (optional), or agave
Add some cinnamon or whatever else sounds good...but like this, they are perfectly sweetened

Directions:

Add all the dry ingredients to a large bowl. Mix them together.
In a pan mix together the wet ingredients, on low heat until smooth.
Add the wet ingredients to the dry ingredients and mix well.
Press the mixture into a container and store it in the fridge until set. Cut into pieces and store in a cool, dry place.

Notes: Super good, lasts for a while, and excellent to just grab and go!
Credit: www.HealthyCookingCamp.com- newsletter

Fruited Breakfast Quinoa
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yields: 6 people
Ingredients:

1/2 cup dry quinoa, well-rinsed
1 1/2 cups vanilla rice milk
2 tablespoons raisins
1 cup chopped fresh or canned apricots
1/4 teaspoon vanilla extract

Directions:

Combine quinoa and rice milk in a medium saucepan. Bring to a slow simmer, then cover and cook for about 15 minutes until the quinoa is tender.
Stir in raisins, apricots, and vanilla, then transfer about 1 1/2 cups to a blender and purée.
Return puréed mixture to the pan and stir to mix. Serve warm or chilled.

Notes: Per serving (1/2 cup): calories: 106; fat: 1.4 g; calories from fat: 12.3%; cholesterol: 0 mg; protein: 2.4 g; carbohydrates: 21.4 g; sugar: 8.3 g; fiber: 1.5 g; sodium: 26 mg; calcium: 90 mg; iron: 1.5 mg; vitamin C: 3.1 mg; beta-carotene: 302 mcg; vitamin E: 0.9 mg
Credit: Recipe from Jennifer Raymond M.S., R.D. found in Foods that Fight Pain by Neal D. Barnard, M.D

Susan’s Seed Muffins
Prep Time: 10 minutes
Cooking Time: 15 minutes
Yields: 16 people
Ingredients:

1 cup whole wheat flour
3/4 cup of almond flour, oat or brown rice flour (or mixture of)
1/4 cup of wheat or oat bran
1/4 cup of ground flax seeds
1/3 cup millet
1/3 cup sunflower seeds
1/8 cup of sesame seeds
2 tablespoons of chia seeds
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1 cup buttermilk
1 egg, lightly beaten
1/2 cup vegetable oil
1/4 cup honey

Directions:

Preheat oven to 400 degrees F (200 degrees C).
Grease 16 muffin tins.
In a large bowl, mix the whole wheat flour, millet, ground flax seed, seeds, baking powder, baking soda, and salt (all dry ingredients). In a separate bowl, mix the buttermilk, egg, vegetable oil, and honey.
Stir buttermilk mixture into the flour mixture until evenly moist.
Transfer batter to the prepared muffin tins.
Bake 15 minutes in the preheated oven, or until a toothpick inserted in the center of a muffin comes out clean.

Notes: Serve warm with butter or Earth Balance or reheat by toasting and add butter or Earth Balance. Yum! If you prefer a sweet muffin, add ½ cup honey instead of the ¼ cup.
Credit: Susan Puckett Brown