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



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.


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


Divide fresh veggie mix amongst the muffin tins – probably 10


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!



Another yummy recipe using flowers and weeds,

Calendula Egg Cups

Enjoy your day folks!



Organic Growers School Part 2

I hope you enjoyed the earlier post this week on the Organic Growers School in Asheville, North Carolina! Here is more of what I did! Remember these are from my notes so I hope it all makes sense to you. 🙂

“Foods As Medicine and Medicinal Foods”

First, there are three types of foods or eating:

Survival Food(Macronutrients) – Proteins, Fats, Carbs – your basics to survive

Thrival(Micronutrients) – Probiotics, vitamins, minerals, trace elements – what you want to add to be healthier and thrive, live a long life

Pleasure(Soul) – What you enjoy!

Basic Guidelines To Eating

You need Macro, Micro and Soul(Joy), colors, fiber, fats, proteins, complex carbs.

Add, Don’t avoid foods! RDA’s are meant just to prevent clinical malnutrition not to thrive well. Fats ARE good. Be real about food sensitivities.

Ways we use foods as medicine – Everyday repairs(our staples)

Foods for healing injury or illness – blueberries, mushrooms, bone broth

Some foods are carriers – butter, vinegar, chocolate, honey

Foods that prepare or aid in digestion – yogurt, fermented foods, apples

Ok, we then had a taste of tea, to me it was bitter but it was supposed to be like that. We drank a tea of Burdock, Rose Hips and Spikenard

Burdock, Arctiumlappa

burdock when in flower
burdock when in flower

You may have seen this plant, it is how velcro was discovered! Contains inulin, probiotic which when infused cold for a few hours then boiled, you get all the soluble properties unlike most other herbs. Alterative, nutritive, bitter tonic, mild hepatic stimulant, diaphoretic and diuretic. Removes fluid from the body more efficiently and is good as an acne cleanser. Incredibly nutritious.

Rose Hips – Rosa rugosa

The last part of the rose when all the petals fall off. High in vitamin C, antioxidants, astrigent, anti-inflammatory, cardio tonic

Spikenard(forgot the botanical name)

Respiratory and lung tonic, adaptogen, ginseng family, sweet, spicy

Next we tried this amazing savory cereal!

The Savory Morning Cereal Recipe

First – there were no measurements so I will give what was in it and find the exact recipe!!!

Steel cut oats, seaweed or kelp, bone broth, grated carrot, butter, milk thistle seed, black pepper, sesame seeds, sea salt. Sounds crazy but it was really, really good! I had to have two helpings. 🙂

Soak the steel cut oats overnight to remove the phytic acid. Soak the seaweed. Drain and add new water, bone broth, any broth to the grains and seaweed. Cook until tender. It may take 30-45 minutes. In the last 3 minutes add the grated carrot and Gomasio(mixture of grinded milk thistle seeds, sesame seeds, black pepper ans sea salt). While still hot add butter, nutritional yeast and salt to taste. Eat for breakfast, lunch or dinner or a snack! Find all of your bulk herbs and seeds at Mountain Rose Herbs.
Cultivating Herbal Friendships

How to Make Bone Broth

Begin with cold water – slow heating brings out flavors. Add the hard stuff(onion skins, hard roots, bones) and a splash of vinegar. Heat slowly until it reaches a simmer. ***Ginger root, astragalus root are good)

Skim any impurities from the surface(but not the fat or gelatin). Simmer covered at least 2 hours, the longer the better.

Strain the broth and store in a jar in the refrigerator or freeze. Gelatin should form in broth as it cools, that is a good thing! I personally have a thing about gelatin so I have to see if I can do this!!!!

Drink by itself or add to soup, stews, sauces, oatmeal. Add shiitake mushrooms, seaweed, kelp to the broth in soups. Yum!

OK on to my favorite part of this workshop – CHOCOLATE!!!!!

Medicinal Chocolates

cacao tree

Theobroma – “Food of the Gods”

The bean contains xanthines(caffeine, theobromine, theophylline) which relax bronchial spasms. ” Self Medication” – Stimulant effect, nutrition, mood elevation, magnesium, Increasing level of neurotransmitters, seratonin and dopamine. 1 Cup of cocoa has half the caffeine of coffee.

We made Infused Chocolate that was to die for! 🙂

It had dark chocolate, butter, damiana, black pepper, rosemary and sea salt. I will post the recipe as soon as I can locate it!!!


1 cup butter

3 cups dark chocolate chips

about 1/4 cup dried damiana

about 1 good sprig of fresh rosemary (6-8″)or 1- 2 tsp. dried

1 Tablespoon lavender – dried

**The herbs are approximate because you want the butter to cover the herbs completely so you may need to add a little more of each but be careful to not add too much lavender!

Use a double boiler, bring water in the bottom to a simmer and put the butter in the top bowl. Once melted, add the herbs. Do not let the butter simmer or boil – infuse for 1 hour.

Strain herbs, add butter back to bowl along with the 3 cups of chocolate chips. Heat gently until melted. Eat as a fondue or pour into candy molds and freeze until hard. Sooooo good!!!
This post was shared on Wildcrafting Wednesday!
Wildcrafting Wednesday

Have a beautiful day today,


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