Tag Archives: breakfast

Real Food Recipes

Salmon Omelets Topped With Avocado and Spelt Pancakes – Make Leftovers Pop!


There’s usually leftovers of one type or another around our house on Saturday and Sunday mornings to use in our breakfasts, and this always makes the meal more special. Salmon from last night’s dinner makes a fantastically delicious and nutritious breakfast.

On Friday last week, I went to our local health food store to get water, and wandered over to the butcher counter to see if there was anything on sale. I wasn’t expecting to find a great deal on wild-caught salmon, especially this time of year.

It’s been several months since we’ve eaten salmon in our house because this time of year, it’s difficult to find good salmon – let alone fresh – for a decent price.

Salmon is rich in Omega-3 essential fatty acids. Omega 3s are essential to both cardiovascular and brain health because they support development and maintenance of these organ systems. Omega 3s reduce or eliminate depression and behavior-related disorders such as ADD, ADHD – so they are especially important for growing children. It’s also an excellent source of Vitamins D, B12, and B6, niacin, magnesium, calcium, and selenium.

Our dinner was great, as I expected. I baked the salmon in the oven with lemon, butter, garlic, paprika, salt and pepper and then served it with brown rice and vegetables. My son loves salmon too, and so did his friends who were over. I was glad to be able to serve the kids something they would eat enthusiastically, and that is so nutritious.

We had some leftovers so when we were cleaning up from dinner I was already thinking about our next meal – breakfast. A few months earlier my husband had suggested putting our leftover salmon in our eggs for the morning meal, and I wasn’t sure if I’d like it or not. But when he prepared it and we sat down to eat, I wasn’t disappointed. It was really delicious!

Omelets have been around for centuries. In the Oxford Companion to Food, Alan Davidson discusses the origins of the omelet which apparently go all the way back to ancient Persia. As time has progressed, many variations have appeared throughout different cultures. The word omelete appears to have originated from the French word lamelle, which means ‘thin strip.’ Some people believe ‘omelet’ stems from the Latin ova mellita, which was a “classic Roman beaten egg dish cooked on a clay dish”.

Davidson recommends a cast-iron skillet for omelets because it is a natural non-stick surface. Cast-iron is a great cooking tool because it allows for even-distribution of heat, which is important when cooking omelets. With cast-iron, a small amount of iron is leached from the pan into the food – which, in addition to iron found in eggs, make this dish a great source for this important nutrient.

Salmon omelet:


  • Salmon, baked from a previous meal, cut into small chunks (we prepared ours with lots of butter, fresh lemon, salt, pepper, and garlic)
  • 4 pastured eggs
  • grated cheese of your choice – we used raw Monterey Jack
  • chopped green onions
  • chopped avocado chunks (optional)
  • Salt and pepper to taste
  • butter
  • 1 to 2 tablespoons whole milk (raw is a plus!)


  1. On medium-low heat, melt two or three generous slices of butter in a pan.
  2. Saute salmon and onions in butter on medium low. Set aside.
  3. Prepare 4 eggs for an omelete – beat the eggs in a bowl with salt and pepper and a tablespoon or two of raw milk. You can use the same pan you used for the salmon and onions (dish saving) – but wipe it out first. Add some butter and heat to medium low. Pour the eggs into the pan when hot enough.
  4. While the eggs are cooking, grate the desired amount of cheese onto one half of the omelete.
  5. Spoon the salmon and onions onto the same half of the omelete with cheese.
  6. Allow the omelete to cook until the eggs are roughly 80 percent done or when the base of the eggs are firm.
  7. At this point you will quickly and carefully fold the empty half onto the other. To do this, take your spatula and cut the omelete down the middle. Then put the spatula under the empty half to move it onto the half containing the salmon, cheese, and onions. Tilt the pan as you do this so that any excess uncooked egg from the first half of the omelet joins the other half. Gently press down on the omelet once it is in one piece with your spatula. You will have to turn the omelete over at least once after doing this.
  8. Allow to cook for a few more minutes until the omelet can be removed easily with the spatula from underneath. You may have to test before you do this to make certain it is cooked.
  9. Serve omelet on a plate and garnish with avocadoes. You can also use fresh tomatoes, sour cream, salsa, or anything else you have on hand.

Spelt pancakes:


  • 1 cup sprouted spelt flour
  • 1 cup whole milk (raw is a plus!)
  • 1 pasture-raised egg
  • 1/2 teaspoon salt
  • 1 tablespoon sucanat or Lakanto
  • 1 teaspoon baking soda
  • 1 tablespoon Dagoba unsweetened cocoa powder
  • coconut oil – 1 tablespoon for each pancake – or more if needed


  1. On medium low heat, melt coconut oil in pan – a cast iron skillet is a good choice.
  2. In a mixing bowl, blend flour with all dry ingredients except sweetener.
  3. In another mixing bowl, mix egg, milk, and sweetener together.
  4. Blend wet ingredients into dry. If you don’t have enough moisture (enough to pour out easily without being too watery), add a bit of water. If too dry, add a bit of flour.
  5. Use a 1/3 measuring cup to pour some of the pancake mixture into the pan.
  6. Spread out in a round shape in the middle of your pan. When top begins to bubble, you will see small holes in the pancake. At this point, flip the pancake with a spatula and cook for approximately one to two minutes. You may need to adjust your heat according to your elevation, stove, and pan. Pancakes should be crispy golden brown.

This article is part of The Nourishing Gourmet’s Pennywise Platter Thursday carnival. Please visit this site and read about all the other great real food recipes there.

Healthy Living Kids & Family Real Food

Breakfast Makeovers – You Really Can Rise And Shine!


Does this picture of breakfast food look healthy? It may look appealing and tasty, but it provides little to no nutritional value.

If you are like many people, your morning time does not allow for the preparation of a healthy meal that will satisfy your hunger and provide the nutrients you need for starting your day.

Breakfast is the most important meal of the day because you are literally breaking a fast from not eating since the night before. Your body has not eaten in quite a few hours – perhaps 10 or more. So what you put in your body is extremely important.

Many people start off their day with coffee and something processed with a lot of carbohydrates in it and little protein such as toast with jam, a cinnamon roll, pop tart, blueberry muffin, or bagel with cream cheese. Even fruit is of little help when it is produced from a conventional source and accompanies the likes of  such processed, sugary foods.

Sound familiar? A breakfast like this will fill your body with toxins and wreak havoc on your blood sugar levels. Over time, consuming this type of breakfast will cause weight gain, mood disorders, insulin resistance and eventually Diabetes and heart disease.

By contrast, traditional, whole foods are just what nature ordered. They contain the right amounts of fats, proteins, cholesterol, and other vital nutrients to help balance out our weight, mood, blood sugar, blood pressure, and organ system health. Fat soluble vitamins only found in whole foods with fat help the body to properly absorb and use nutrients for good health.

If you are suffering from health problems, making a switch to whole, traditional foods can help you to eliminate sugar cravings, hunger, mood swings, weight problems, headaches, and other problems that lead to chronic disease and illnesses of all types. And the perfect place to start is breakfast!

Ask yourself this important question…what do you normally eat for breakfast in the morning, and does it satisfy your hunger and keep you going until lunch? Or, does it leave you hanging and feeling hungry in an hour or two…or even worse, sick and jittery?

Why I changed my breakfast habits

Years ago I used to eat garbage for breakfast. My typical eating choices were a cup of tea with a slice of processed bread and peanut butter. Sometimes I’d eat cereal and milk or a sugary yogurt (my favorite brand was Yoplait…one of *the* most unhealthy yogurt products you can eat) with my cup of tea. I never felt satisfied but I didn’t think I had time for anything else. By 9:30 or 10 a.m. I’d start feeling shaky and sick. I couldn’t understand what could possibly be the matter. Usually I was at work, so there was nothing else to eat until lunch unless I had brought something from home (which I hadn’t), or if someone happened to bring bagels or muffins into the break room to share. Invariably, I’d be starving and cranky by lunch. And most of the time my lunch wasn’t nutritious either. So by the time dinner came, I was starving again and hadn’t really eaten anything substantial all day.

When I discovered how different I could feel by preparing a nutritious breakfast, I finally made the connection that making those choices to eat garbage all those years had damaged my health and made me feel lousy. Now I eat a nutritious meal each morning.

What’s nutritious and what’s not? Here’s how to transform an unhealthy breakfast into a healthy one:

Breakfast 1: cold cereal and milk with orange juice and toast becomes:

  • whole grains (soaked overnight) such as oatmeal or millet, cooked the next morning with
  • real butter melted on the top and mixed into the cereal
  • whole milk (raw milk is a plus!) or plain whole milk yogurt (home-made from raw milk is a plus!) poured over cereal
  • fresh fruit of your choice (blueberries, blackberries, bananas, strawberries)
  • freshly ground flax seeds (optional)
  • a bit of raw honey or real maple syrup

Breakfast 2: a bagel and cream cheese with coffee or orange juice becomes:

  • sprouted, whole grain bagel or bread (we use Silver Hills)
  • real butter (we use Kerrygold) – grass-fed Irish butter)
  • raw melted cheese from grass-fed cows) or spreadable fresh goat’s cheese and cow’s cheese mixture
  • scrambled eggs from pasture-raised chickens (optional)
  • your choice of fresh fruit

Breakfast 3: frozen breakfast sandwich from your freezer, local coffee house, or work kiosk becomes:

  • sprouted, whole grain bagel or bread with real butter
  • raw melted cheese
  • over-easy or scrambled eggs from pasture-raised chickens
  • real bacon, or ham, or sausage from pasture-raised hogs or grass-fed beef or game (we sometimes use Organic Prairie products)

Breakfast 4: pop tarts or toaster strudel, orange juice, and milk becomes:

  • Fancy French toast made on sprouted grain bread dipped in egg mixture from pasture-raised chickens, cooked with plenty of butter

Put on a plate and serve with:

  • plain, whole milk yogurt
  • your choice of fresh fruit
  • freshly ground flax seeds (optional)
  • a drizzle of real maple syrup and a glass of whole milk (raw is a plus)

Breakfast 5: scrambled eggs and toast becomes

  • omelet or scrambled eggs with real butter
  • chopped broccoli and avocado slices (vegetables for breakfast? Yes! Get used to the idea of incorporating these colorful, nutrient-dense foods in with your breakfast meals and you’ll be pleasantly surprised at how good you feel!)
  • diced onions
  • garlic (optional)
  • shredded raw cheese
  • topped with salsa made from organic ingredients (home-made or store bought)
  • sprouted grain toast with real butter

So what’s the secret to making these breakfasts a success? Budgeting, planning, and a little research. Decide where you’d rather spend your money – on cheap, industrial food that is quick and convenient and then pay later with poor health, low energy, doctor bills, and missed time at work or school, or making an effort to prepare home-made versions of some of these foods or locate good, wholesome foods that are locally produced or sold at your health food store, farmer’s market, or from a local food grower or farmer.

Other ideas for healthy breakfasts items: Try plain, whole milk yogurt with fresh fruit and freshly ground flax seeds, or hard-boiled pasture-raised eggs with sprouted grain toast spread with real butter and raw almond butter, or home-made pancakes with sprouted whole-grain flour spread with plenty of butter and fresh fruit with plain whole milk yogurt and perhaps a bit of real maple syrup or raw honey. Left over grass-fed meats or poultry are fantastic with eggs or in omelets and hash-browned potatoes.

Don’t forget the vegetables in your egg creation – whatever you have around – zucchini, broccoli, tomatoes, bell peppers, onions, garlic, or mushrooms. If you find that big breakfasts are just too much, limit your portions to smaller servings. You can still eat a healthy breakfast with good foods that isn’t too overwhelmingly large.

Don’t forget to cook with healthy oils such as real butter, extra-virgin olive, coconut, and palm oils. Good lard from pasture-raised hogs is amazingly healthy and tastes great, too.

Eliminate the grains
If you’ve had health issues in the past, try removing grains from your meals and concentrate on high-fat and protein choices with some fruit or vegetables. You can eat all of the above foods just as described and omit the grains. Grains can be the culprit of a wide span of health problems, and especially the way our culture eats them with such frequency and in their processed forms – which are nothing like people throughout history before the modern era consumed them. For some grain-free meal ideas, read Go-grain free & still eat delicious, healthy meals

With a little bit of planning and variation, in no time you can create a menu of delicious and nutritious breakfast choices to switch around so you are not becoming bored with meals and you are giving your body the best there is to offer for optimal health.

Once you have located the sources for your healthy food and worked into your personal routine, you’ll wonder how you ever managed without healthy food – especially when you discover a new sense of energy and well-being. Some of the foods you’ll have to spend extra money on up front; in general, healthy, organic food tends to cost more than processed, industrial food. But the money you’ll save on your health care costs later will be worth it.

If you are diligent, you can save money on organic and local foods by clipping coupons, watching for sales, bartering, volunteering to work at farms or make deliveries in exchange for food, and supporting local agriculture by purchasing from your neighboring farmers. Local foods travel less distance so that part of the cost is normally reduced for selling the food (and it’s better for you and the environment).

Some of these foods can be made more healthy just by a few minutes of advance preparation such as soaking your organic grains overnight in filtered water and a bit of whey from real milk or yogurt, kefir, apple cider vinegar, or lemon juice. These substances help break down phytic acid activity in grains that renders them indigestible and damaging to the digestive tract (think IBS, Crohn’s disease, grain intolerance, and allergies). Many people who are allergic to grains find that they can consume soaked and sprouted grain products with no problem at all.

What’s the bottom line?

Budget your finances and make time for your health! These makeovers really pack a nutrition punch..not to mention, they are delicious! With a little bit of planning and variation, in no time you can create a menu of delicious and nutritious breakfast choices to switch around so you are not becoming bored with meals and you are giving your body the best there is to offer for great health. Next time you go into the kitchen to make breakfast, consider these alternatives to the boring, nutritionally-bankrupt foods you’ve been eating…and make healthy eating the new order of the day.

This post is part of Cheeseslave’s