Superfoods for Breakfast

This morning I am baking a few loaves of bread for preorders and the loaves are all rising on top of my stove. I wanted to make an omelet but cannot, there is no space on the stovetop! I remembered making some egg cups recently in the oven and thought, “Yes, breakfast!”

Not just any egg cups though…a superfood egg cup breakfast. What’s a superfood breakfast you ask? Well it is kind of like the ole everything-but-the-kitchen-sink casserole with very nutritious ingredients!

My choice of superfoods –

Fresh Chickweed – Stellaria meia – I get excited every single time I see it growing in abundance. This is your go to green for a yumminess addition to any salad, casserole, sandwich, you name it. The taste is a mixture of fresh spinach and fresh snap peas, at least in my opinion. 🙂 Chickweed Key constituents – Vitamin C, calcium, potassium, phosphorus, iron, zinc, coumarins, saponins. More info including recipes Chickweed and Other Good Weeds Growing.

Kale – well because it is kale…vitamin A, C, K, iron, antioxidants, high in fiber, low in calories and low in fat. Add it generously.

Nutritional Yeast – an inactive yeast made from sugarcane and beet molasses. High in B vitamins. This yeast is nutty, reminiscent of parmesan cheese and a fabulous substitute for cheesy flavor in dishes. “A perfect addition to any meal — providing nutrition while saving calories — nutritional yeast is one source of complete protein and vitamins, in particular B-complex vitamins. It contains folates, thiamine, riboflavin, niacin, selenium and zinc, making it a great superfood! It’s low in sodium and fat, gluten-free, and doesn’t contain any added sugars or preservatives.” From Dr. AXE.

Wood Ear Mushrooms (Auricularia auricula) – It’s description is exactly as it’s name! Yep it looks like a creepy, brown, jelly-like ear on a log that is rubbery to the touch. Most people are like, eeewwww you eat those? Well if you ever had Chinese Hot and Sour Soup, you too have eaten those. 😀 Hot & Sour soup is a wonderful remedy for colds, sore throats, congestion. Wood ears have been used in the past for sore throats, for the immune system and as a blood tonic. Most wild edible mushrooms are medicinal. This mushroom is best dried, then reconstituted and sliced or chopped, sauteed or added to soups. I had some leftover from making hot and sour soup so I figured I would add it to these egg cups. Gotta use up leftovers!! By the way when you reconstitute they, they magically grow to enormous proportions so note to self.

Turmeric – always gets added to my eggs. Eat your medicine! The amazing natural anti-inflammatory can be eaten daily fresh or dried. For folks with serious arthritis a stronger capsule or tincture of the compound in turmeric, curcurmin may be needed.

Stinging Nettles – just use like parsley, no one will know and you just added a boost of vitamins, iron, protein, magnesium, selenium, chlorophyll, calcium and more! Benefits and spanakopita recipe HERE

Parsley, garlic, onions, black and red pepper too!!!

Recipe for Superfood Egg Cups

  • 6 farm fresh eggs plus splash of half and half
  • 1 Tablespoon Nutritional Yeast
  • 1/4-1/2 tsp. turmeric
  • pinch of sea salt and black pepper
  • pinch of red pepper flakes or more if you like it spicy
  • 1 Tablespoon Stinging Nettles dried or 2 if fresh
  • 1 teaspoon dried parsley
  • 1-2 garlic cloves chopped
  • 2-3 Tablespoons chopped onion
  • wood ear or other mushrooms chopped, I didn’t measure, maybe 2 tablespoons
  • handful fresh kale and chickweed chopped
  • Pecorino romano cheese to taste or any favorite cheese

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First, heavily grease your muffin tin or use liners – I cannot stress this enough, mine stuck even with all that butter. Preheat oven to 350o.

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Whisk eggs and half and half real good. Add dried spices and whisk again.

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Divide fresh veggie mix amongst the muffin tins – probably 10

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Pour the egg mixture over the veggies about 2/3 full. Sprinkle with desired cheese.

 

eggcup5 Bake 18-20 minutes. They will be very puffy when they come out of the oven but then will fall flat. Let cool just a few moments and carefully using an flat narrow spatula, remove to a plate or cooling rack. Eat right away or refrigerate for up to 2 days. Can be frozen for 1 month!

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Another yummy recipe using flowers and weeds,

Calendula Egg Cups

Enjoy your day folks!

Anne-Marie

 

Breakfast of Champions

What is YOUR Breakfast of Champions? Cheerios, Wheaties, donuts or a good well balanced meal? Hopefully you answered the last option. 🙂

My favorite is eggs and kale or a variation of that with whatever I have in the fridge or the pantry. ANYTHING can be put into an egg dish to make a nutritious, satisfying and healthy meal.

Today I made a Kale & Shiitake Omelet. Yum!!! Did you shudder when I said omelet and thought, “oh no, I can’t make an omelet” ? Omelets are easy peasy so long as you have the proper pan and you are patient.

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Before I give you this delicious recipe, how about some herbal goodness on the ingredients!

Healthy Benefits – 

Eggs – one of the most amazing food items on the planet! Farm fresh eggs are best with chickens that are fed an organic feed. Full of protein, antioxidants, B vitamins, maintains healthy thyroid function, GOOD for the heart, selenium( for the brain) and omega -3.

Coconut oil – good fat that increases your HDL – healthy cholesterol

Butter – well, it’s butter!!! Grass fed is best. Sadly I did not have grass fed.

Kale – high in fiber, very high in vitamin A, C, K.K is known to be anti-inflammatory , cancer preventing benefits, low in calories, easy to grow!!

Stinging Nettle – you know I cannot leave this out of anything – hee hee. Nettles are high in iron, protein, vitamin A, calcium, magnesium, fiber, for allergy symptoms, hair growth- strengthener, lots more!!! You can also feed it to your chickens for better egg production.

Shiitakes – well you know these are MY faves. Super high in B vitamins and good source of protein – medicinally:

Antibacterial, anti-candida, antitumor, antiviral, blood pressure, blood sugar, cholesterol, immune enhancer, kidney & liver tonic, sexual potentiator, stress reducer.

Onions and garlic – besides awesome taste, antibacterial, antiviral.

Turmeric – anti-inflammatory, immune boosting, cancer preventer, anticoagulant, diabetes management, antioxidant, helps cholesterol levels.

Cayenne – anti-inflammatory, warming, stimulates circulation.

and cheese – everything tastes yummier with cheese!! 😀

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Kale & Shiitake Omelet Recipe

  • 1/2 – 1 cup diced fresh shiitake mushrooms
  • 1/8-1/4 onion diced
  • 1 cup torn pieces of kale
  • 1/2 garlic clove chopped
  • 1/2 tsp. turmeric powder, organic
  • 1 tsp. dried stinging nettle
  • 1/2 dried cayenne pepper chopped, or more if you like it hotter
  • sea salt and black pepper to taste
  • 2 eggs
  • butter and or coconut oil

Heat up a small, non stick saute pan on medium heat. Add a teaspoon or so of butter or coconut oil or both( that is how I do it). Add your mushrooms and diced onion. Cook for 5-6 minutes, adding more fat as needed. salt and pepper.

2

Add kale, garlic, turmeric, nettles and cayenne – reduce heat to medium low and cook until kale wilts a bit – 2-3 minutes.

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Whisk eggs together until there is no visible white part. Can add a tiny amount of milk or water.

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Add a bit more butter to pan, spread veggies evenly out.

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Now reduce heat to low. Add eggs evenly across the pan. Shake and swirl pan to coat. Cook 2-3 minutes – NO TOUCHING!

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Then using a large spatula, flip – yes I said flip – you can do it!!! If nervous, you can slide it out onto a plate and then invert plate back into pan.

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8
VOILA!

Sprinkle cheese, whatever you like or not. I used pecorino romano.

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Cook 1 minute more. Fold and slide out onto a plate. Eat and enjoy!!

If you love mushrooms, here is a link for some really good recipes at Mushrooming Together.

Mushroom goodness

Anne-Marie

How To Dehydrate Kale

Kale is a nutritious and delicious veggie! Well according to SOME of us it is, to OTHERS we must hide said veggie in meals so they do not know it is there. 😀 If the name “sneaky chef” wasn’t already taken, I would probably be inclined to use it.

Hiding the kale is not as easy when in its fresh form so I had been seeing lots of info on dehydrating the kale to use in smoothies, soups, stews, salad dressings and other veggie dishes. I have only dehydrated herbs and mushrooms so really I should have known about the shrinkage. You can have literally a sack full of kale and after dehydrating and grinding it down, it goes from this –

Grocery bagged - STUFFED!
Grocery bagged – STUFFED!

To this –

Half  quart!!!!
Half quart!!!!

Can you believe that??? So I ended up with a half quart jar full of dehydrated, powdered kale. BUT you only need about a teaspoon to add to soups and stuff – experiment with the amount so you don’t overwhelm your family and add a cup full which would equal about I don’t know, 20 cups of fresh kale?! 🙂

So here is how to do it!

Dehydrated Kale Recipe

Step 1: Get a BIG bunch of kale to start. Tear it up in small pieces, removing the tough stem.

Torn pieces of kale
Torn pieces of kale

Step 2: Lay it all out in your dehydrator trays, will have to be done in batches if using the amount of kale that I used.

filled trays 1st round of dehydrating
filled trays 1st round of dehydrating

Step 3: Depending on how powerful your dehydrator is, it may take a couple hours. I think mine took 2.5 hours and I rotated the trays halfway through.

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Step 4: Take it out of the trays and put it in a big bowl. Bring the bowl to your food processor and fill it. Again you will have to do this in batches. Pulse it until it is fine but not dust!!!

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That’s all. Easy Peasy.

If you don’t want to do all of that work, again easy, then you can buy the kale powder HERE There are quite a few varieties.

Here are a couple ideas that I found for you to use your new green superfood –

I personally add it to my stock powder, add about 1 teaspoon to your chicken, beef or vegetable stocks. Just tell the family it is parsley or basil, they will never know. Hee Hee

OR in your smoothie add 1-2 teaspoons if you don’t have fresh kale.

Sprinkle it on a salad or mix it in any ranch or vinaigrette – again just say it is parsley.

FROM: http://momwithaprep.com/how-to-make-kale-powder/

We add kale powder to:

Spaghetti Sauce – I sprinkle in 2 TB

Meatloaf or other casserole dishes – I sprinkle what looks to be a good amount liberally throughout mix or casserole. I eyeball it.

Eggs  – we use it in scrambled eggs.

Salads – I use it as a sprinkle on top of my salads if I can’t get fresh kale to add to the mix.

Garnish – I garnish my dishes with this. I know most people will use fresh chopped parsley because of its ‘brightness’, but I choose to add a little extra boost of nutrition with kale. Sue me.

Smoothies – if I don’t have fresh or frozen kale left, I will use the powder, instead, and do a tablespoon per person

Anyone else wanna share their kale recipes?
Wildcrafting Wednesday

Have a super night, stay warm!

Anne-Marie

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