Bone Broth Breakfast Soup

This breakfast came about because I was searching for something that was warm, protein packed and easy to make. Enter: healthified egg drop soup!

To be honest, I've never had egg drop soup and I was always kind of scared to order it. But once I tried it at home I was hooked! This soup is so simple and so tasty, and right now it's exactly what my belly wants in the morning (especially since I've been skipping my bulletproof coffee and Superpowers Matcha Lattes).

Bone broth is an essential part of this recipe. Sure, you can use stock, but it won't taste as delicious OR be as beneficial for you bod. For more on the benefits of bone broth, read this post: Bone Broth 101.

Bone Broth Breakfast Soup

Bone Broth Breakfast Soup  gluten free / paleo

Ingredients:

  • 2 cups bone broth (I prefer beef, but you can use chicken or turkey, or even a veggie broth)

  • 2 eggs

  • Large handful of greens (baby kale, spinach, watercress, etc!)

  • Sea salt and black pepper

  • 1 tsp ghee (or coconut oil or olive oil)

  • Optional add ins: fresh or dried herbs, leftover cooked veggies, cayenne pepper

Instructions:

  1. Heat the bone broth in a small pot over medium heat. Add the greens and cover to cook for a few minutes.

  2. When greens have wilted, push them off to the sides of the pot as best you can. Crack the eggs directly into the hot broth. Season eggs with salt and pepper.

  3. Continue to cook over medium heat until eggs are done. You can let the eggs poach in the hot liquid, or break the yolks and scramble 'em in (this is what I do most of the time!).

  4. Serve in a small bowl or mug, topped with a drizzle of ghee. Enjoy!

 

If you liked this recipe, I think you’d love my 35-page paleo + GUT FRIENDLY recipe e-book!

Click here to download your FREE RECIPE E-BOOK!

Greens with Garlic Infused Olive Oil

Here's the deal: while I LOVE me some salad, as the weather starts to cool, the idea of crunching on raw lettuce just does not sound appealing. At all. Do you feel me?

Even though I'm not eating as much salad, I make sure to still get my green on (since eating greens is one of the best ways to gain energy) - sneaking spinach in smoothies, stirring kale into soups, and (most often) making simple sautéed greens. 

I'm hesitant to call this a "recipe" because it is so easy, but I want to show you guys just how quick and simple it can be to whip up something that is both healthy AND delicious. The garlic infused olive oil is really what makes this dish. It sounds fancy, but don't worry, it's not, and it truly transforms plain ol' greens into something much more flavorful and satisfying. 

You can (and probably should) make the olive oil in advance - the flavors intensify the longer it sits, although it never lasts more than a few days for me. 

Greens with Garlic Infused Olive Oil

Ingredients:

- 1 head garlic

- 1 cup extra virgin olive oil

- 1 package pre-washed greens of choice, or 1 bunch of greens washed and chopped (baby spinach, kale, bok choy, collard greens, mustard greens, etc!)

- generous pinch of sea salt

- optional toppings: red pepper flakes, fresh black pepper, gomasio (sesame seed sprinkle), squeeze of lemon

Instructions

1. Make your infused olive oil: Smash and peel cloves of garlic. Place garlic in a medium pot, add olive oil, and heat over medium-low until bubbles form around garlic, about 3 minutes. Let cook 10 minutes, reducing heat to low if garlic begins to brown. Remove from heat and let cool to room temperature. [see original recipe + video here!]

2. Get your green on! Add 1-2 tbsp of the infused olive oil to a pan over medium heat. Once garlic begins to brown, sprinkle generously with sea salt and add the greens. Cover and cook until greens are wilted, but still vibrant in color (timing will depend on which greens you choose). 

3. Serve and enjoy immediately! I've included some optional toppings above, but feel free to experiment with your favorite spices and flavors. 

Honestly, I'll eat this whole recipe myself (what can I say, I need LOTS of energy to teach and coach all day long!!). My current go-to is to serve these greens with tempeh, roasted sweet potato or squash, and sauerkraut. YUM!


What is your favorite way to get your greens in during the cooler months? Let me know in the comments below!.

Superhuman Breakfast

Hello, Saturday!

One of my favorite things to do on the weekend is to take the time to make myself something special in the morning - usually a breakfast that I can sit and enjoy and eat with a fork and knife. I love my green smoothies, but it's nice to switch it up on the weekends, to take the time to actually chew my food.

This "Superhuman" breakfast is my new weekend morning go-to. Created by Laura Hames Franklin (learn more about Laura here - she's an awesome coach and posts videos everyday!), this breakfast packs in protein, greens, healthy fats AND (get ready for it) natural probiotics in the form of sauerkraut.

You may be thinking YUCK - sauerkraut?? For breakfast?? Yup! Sauerkraut and other fermented veggies are some of the best foods for your digestive system. I've mentioned my love for kraut before, and if you follow me on Instagram, you've seen that I usually incorporate it into my meals (like this, this and this). I challenge you to try it out - there are so many different flavors of sauerkraut and fermented veggies out there, so experiment! You will find kraut in the refrigerator section and it should contain veggies, salt, and water, and whatever herbs but NO VINEGAR. If you really don't like the taste, try mashing kraut with avocado (it mellows out the flavor).

 

For more on the benefits of sauerkraut and other fermented foods, read this post: Fermented Foods 101

Back to that breakfast recipe!

Here's the basic formula for the Superhuman Breakfast:

Greens + Starchy Veggies (sweet potato, squash, etc) + Protein (egg, tempeh for vegans) + Ferment (sauerkraut, kimchi or whole brined veggies)

Superhuman Breakfast - Emily Nachazel.jpg

Superhuman Breakfast

Ingredients:

  • 2 eggs

  • kale, collards, spinach or broccoli (as much as you’d like), sliced or chopped

  • 1/2 - 1 cup starchy vegetable, chopped

  • Up to 1/2 cup fermented veggies

  • 1 tbsp olive oil (optional)

  • Salt and pepper, to taste

Directions:

  1. Fill a medium to large sized saucepan with 2-3 inches of water and fit the pot with a steamer basket. Set over medium high heat.

  2. While your water begins to boil, add you starchy veggies and eggs to the steamer basket. Cover and let cook for about 10 minutes.

  3. Once starchy veggies are cooked (easy to poke with a fork), add your greens to the steamer basket (or to a seperate basket stacked on top). Again cover and cook for an additional 3-5 minutes (tougher greens will take a little longer, more tender greens like spinach will be done sooner.

  4. Once greens are cooked, turn off heat and remove cover from steamer basket. Run eggs under cold water for a few minutes, the crack and peel shell.

  5. Plate everything, top with fermented vegetable and olive oil (optional), salt and pepper. You can also add fresh herbs or a squeeze of lemon juice if you’d like!

If you liked this recipe, I think you’d love my 35-page paleo + GUT FRIENDLY recipe e-book!

Click here to download your FREE RECIPE E-BOOK!

Eat Your Greens! (A Guide) - Butterhead Lettuce

If you want to take just one step towards a healthier lifestyle, start adding more leafy green vegetables into your diet. As I've mentioned previously, greens give you energy!  They also fight disease and help you lose weight. 

Okay, that all sounds well and good, but not pumped about eating salads every meal? Good news: you don't have to! In fact, you never have to eat salad if you don't want to. Totally turned off by the sound of a green smoothie? That's okay. I'm here to help you find out what types of greens you DO like and how to prepare them so YOU enjoy eating them.

Over the next few weeks I am going to be shining the spotlight on some different types of greens and easy ways to enjoy these nutrient powerhouses.  In case you missed it, we've already covered collard greenskalearugula, and sprouts

Butter + lettuce?  An oxymoron at its finest.  Also known as Bibb or Boston, this tender, sweet green is one of my warm weather go-to greens.  Why?  Not only is it tasty (it has a very mild flavor), but the leaves are the perfect size and shape for wrapping around things.  Which explains why my favorite way to enjoy this green is as a lettuce cup, stuffed with whatever else I'm loving at the moment: sweet potato and avocado, quinoa salad, veggie burger, etc. 

Butter lettuce is packed with Vitamin A, which helps produce healthy skin and hair and strong bones.  Butter lettuce contains a good amount of phosphorous, which also helps you build strong bones and aids your body in utilizing carbohydrates and fats for energy.  Cool!

image via andyboy.com

image via andyboy.com

Ready to chow down?  Here's some inspiration to get you started:

- Grilled Tofu Lettuce Wraps  - The slaw in this recipe looks amazing!  I'm sure you could also pan fry the tofu if you do not have a grill.

- Butter Lettuce with Mustard Vinaigrette - A simple, yet elegant salad.  Mustard + herbs = spring!

- Beluga Lentil, Butter Lettuce, and Radish Salad with Creamy Lemon Cashew Dressing - A heartier, meal-sized salad.  The dressing takes a little extra effort (you need to soak the cashews before making it), but it's worth it!

- Butter Lettuce Soup - I love a good blended soup, and this recipe sounds particularly interesting.  For a dairy-free version, replace the buttermilk with an equal amount of soy, almond, or coconut milk plus 1 TBSP lemon juice. 

-Fiesta Lettuce Wraps - Is it too late to celebrate Cinco de Mayo?  This recipe calls for a plantain (relative of the banana), but you could easily omit it!   You could probably also sub a diced sweet potato or squash. 


Like I mentioned above, my favorite way to eat butter lettuce is in "taco" form with baked sweet potato rounds, sliced avocado, radish slices, and cilantro. Super easy and super delicious. YUM! I'm getting hungry just thinking about it... 

Have you tried butter lettuce? Let me about know your favorite recipes, or if you try out any of the above, in the comments below! 

Inspiration: Breakfast Salad

Do you ever get in a breakfast rut?  Or simply have a craving for something totally out of the ordinary?  I know I do.  Sometimes my morning smoothie or bowl of oatmeal just doesn't satisfy me.  I find this to be especially true on weekends when I usually have a little more time to make something for myself.  Today is one of those days - I was up early and ravenous!  I knew a smoothie was not going to cut it.  I looked in the fridge for inspiration and saw arugula, and remembered a post for a "breakfast salad" I had saved a while back.  Why not try it?  Why not be a rebel and have salad for breakfast?  And just like that, a beautiful thing was born.

This may be my new favorite breakfast (which is saying a lot, since I'm pretty in love with green smoothies).  It's super simple to prepare, but also incredibly satisfying due to the chew factor.  Here's how to try one for yourself:

Step 1: Pick your greens.  I used baby arugula because that's what I had and what I love, but a milder green would also work (like baby spinach, butter lettuce, or romaine).  You could also totally use kale, if you're into it.

Step 2: Pick your fruit.  I sliced up a banana for my salad, but any fruit will work.  For your first salad, stick with a personal favorite (oranges, apples, pears, and berries would all be wonderful). If you'd like, you can throw in extra veggies that "complement" that fruit (I thought cool crunchy cucumber would add a nice contrast to the creamy banana).   

Step 3: Add some crunch.  Top your salad with granola, puffed cereal, nuts, and/or seeds.  Not only will this add a satisfying crunch to your breakfast, but it will also increase the protein content.

Step 4: Dress it up!  I whisked together equal parts maple syrup and lemon juice to drizzle on my salad, but the possibilities are endless!  You could also thin out some peanut or almond butter with a little bit of water or, for a super special sauce, try out the chocolate avocado sauce featured in the Choosing Raw post

I know salad for breakfast may sound strange, but in other countries around the world eating vegetables in the AM is totally normal.  In many Mediterranean countries, breakfast consists of sliced tomatoes and cucumbers with bread, olives, and cheese.  Asian countries also love their veggies in the morning: a common breakfast in Japan is miso soup, pickled vegetables, seaweed salad, and cured raw fish.

Why not switch things up and get your day off to a HEALTHY, GREEN start?  And let me know how it turns out - what you added in your salad, how you dressed it, etc - I'm always on the lookout for new ideas and flavor combinations!