Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers are ideal!

quinoa breakfast fried rice

Breakfast Quinoa Scramble

Looking for a quick and tasty breakfast but tired of the same old scrambled eggs and bacon? Here is a great idea that you can make from virtually anything–leftovers work great!

This particular recipe uses bacon, eggs, sweet onion and green onion and sliced carrots. You can also add peas, broccoli, fresh tomatoes, zucchini, spinach, kale, parsley, cilantro or whatever other yummy veggies you’d like to add. The key ingredients are cooked quinoa, sweet or green onion, bacon and eggs.

When I make quinoa, I like to make a big batch, because the leftovers are great for breakfast. This recipe is quick and easy and absolutely delicious and satisfying–and very nutritious as well! This recipe serves two but is easily expandable to 4 or more. There are no hard and fast measurements here, just add more ingredients for a bigger crowd.

Ingredients

1 cup cooked quinoa

3 slices of (natural, nitrite free) bacon

1 or 2 organic, free range eggs

1/4 cup sweet onion, coarsely chopped

3 green onions, chopped

1-2 carrots, sliced

1/4 cup frozen peas

handful of cilantro or parsley,if desired

1 Tbsp of olive oil

Sea salt and hot pepper flakes (optional)

Directions

In a skillet, cook the bacon till done, but not too crisp. Set aside to cool, then cut or break into smaller pieces. Scramble egg in pan with leftover bacon grease and set aside with bacon.

Add vegetables, and stirfry in leftover bacon grease until slightly tender but not mushy. (5-6 minuutes)

Add olive oil to pan, and add cooked quinoa, and stir into veggies and heat through. Add chopped bacon and egg and mix in with quinoa-veggie mix. Add sea salt and hot pepper flakes and serve. Enjoy! You will have superpowered energy to burn all day!

Till next time,

Stay healthy and lean!

cat

 

Find out what foods age you the fastest and how to reverse aging here.

And get the Anti-Aging Superfoods Recipe book too! 

The Top 101 Foods that Fight Aging_3D BOOKAnti-Aging Superfood Recipes_3D BOOK

The Top 101 Foods that Fight Aging

 

Cat profile close upSM Paleo Carrot & Apple MuffinsCatherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. 

Cat’s  book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 100,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                           Her mission is to help others prevent disease and live their best life ever.

                                Nutrition made Easy. Simple.Smart.Nutrition.

Swiss Chard and Egg Scramble

In true inspiration borne of necessity, I looked in my (pretty empty) fridge for something I could rustle up for lunch. I had a few nice stalks of Swiss Chard, a part of a red onion, some garlic, and a couple eggs…

 

I often get requests for a quick, easy and healthy breakfast–and this would make a great healthy breakfast. Today, however, this was my lunch. And in true inspiration borne of necessity, I looked in my (pretty empty) fridge for something I could rustle up for lunch. I had a few nice stalks of Swiss Chard, the superfood greens with a mild taste not too different from spinach; a couple of mushrooms, a part of a red onion, some garlic, and a couple eggs.

[Since I was way too hungry and gobbled mine up so fast, I didn’t get a photo, so I borrowed my friend Sonora’s picture from her website, www.oncemorewithveggies.com. She has a lot of other yummy recipes on her site too! ]

 

Some of the massive health benefits from Swiss Chard include:

The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins.

Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both. In addition, many provide health benefits that are more specific certain systems in the body.

Chard provides some very specific and powerful phytonutrients that regulate our body’s blood sugar, making this a valuable food item to add to meals if you are working on keeping blood sugar low and preventing or managing diabetes.

Alrighty then, it’s going to be a Swiss Chard and Egg Scramble for lunch.

Holy Cow! It was really good!!

Darn it, I meant to take a picture, but ate it too fast!

Here’s what I did…(the only thing I would change if I had it, would be to add bacon!)

Ingredients

2T Extra Virgin Olive Oil or butter

1/4-1/2 red onion, chopped

2 cloves of garlic, chopped

2 sliced mushrooms

2-3 leaves of fresh Swiss Chard, chopped (include white or red stalks, but chop of tough ends)

Or, use a handful or two of chopped organic spinach (read about the “Dirty Dozen” here)

1 or 2 eggs

Hot pepper flakes

Sea salt, fresh ground pepper

1/2 fresh lemon

Directions

In a pan, melt butter or add olive oil, garlic and onion over medium heat. Saute until until is soft. Add Swiss Chard and stir, about 1-2 minutes, or until it just begins to wilt. Don’t overcook! Push veggies to the sides and add to the center of pan. Scramble lightly and then stir into veggies. Add hot pepper to taste, salt, pepper and a squeeze of lemon juice. I’m thinking this would have been good with a squeeze of Siracha sauce as well…

Note: if using bacon, chop and cook first until brown. Drain excess grease, and then cook as above.

Enjoy!!

Till next time,

Stay healthy and lean!

 

 

P.S. Look for the new 101 Anti-Aging Superfoods and the Anti-Aging Superfoods Recipe book due out this week! (I’m hoping Saturday!)

 

Catheadandshoulders Inflammation  Silent and Sneaky Partner of Aging and DiseaseCatherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health. Her mission is to help others prevent disease, lose weight, and live their best life ever.

          Nutrition made Easy. Simple.Smart.Nutrition.

The Fat Burning Kitchen will get you started on the path to a healthy diet, weight loss and vibrant health.You will notice a difference in the first 24 hours! Learn about the so-called ‘health’ foods you may be eating that are actually ruining your health, and causing you to gain weight. And find out the best, fat-burning super-powered nutritious foods to eat to lose fat, gain boundless energy, and feel better than you ever have!

Should you Eat Eggs?

Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.


Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats.

While egg whites are one of the highest quality sources of protein available, the egg yolks are actually the healthiest part of the egg!
That’s where most of the vitamins, minerals, phytochemicals and antioxidants (such as lutein) are found. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.
In addition, the yolks contain ALL of the fat-soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids like omega 3 fats.
And, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build. Just make sure to choose free range, organic or pastured eggs instead of the ‘factory-farmed’ grocery store eggs.

There is a huge difference!

Similar to grass-fed beef, and wild caught fish, the nutrient balance of healthy omega 3 fatty acids and the less healthy omega 6 fatty acids is controlled by the diet of the chickens. So free range, organic eggs are by far the healthiest choice for good fats and high levels of nutrition.  ‘Pastured’ eggs, which means the chickens were allowed to roam freely outdoors and eat bugs and grubs and worms are the healthiest of all eggs. Check your local farmers’ market or health food store for this kind of egg.

Of course we all know that eggs contain a powerful amount of protein and essential fats, but new research has found that they also contain antioxidant properties that are known to prevent cardiovascular disease as well as cancer and other diseases.

When eggs are fried or boiled, the antioxidant properties were cut in half. The loss of  antioxidants was the worse when heated in a microwave, which destroys many of the nutrients in any given food! So healthy, clean raw eggs contain the most nutrients.

Eggs are so versatile.

You can add them to so many things, like smoothies, or sauces; eat them alone, or make high protein meals by just scrambling eggs with a bit of grass fed dairy butter, and your favorite veggies.

Season with salt and pepper and add extra antioxidants and nutrition by sprinkling in some turmeric, curry, hot peppers, garlic, cilantro, etc. Top with raw dairy grass fed cheese or fresh salsa, and viola, you have the perfect, filling, high protein, and fat burning meal!

Read more about healthy fat burning foods in The Fat Burning Kitchen Ebook,

cat How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain Weight

 

DSC 6815 How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain WeightCatherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

                        Her mission is to help others prevent disease and live their best life ever.    

          Nutrition made Easy. Simple.Smart.Nutrition.


What’s For Breakfast? Primarily Paleo, Gluten and Dairy Free Ideas

Breakfast is truly an important meal.It actually jumpstarts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients. And, eating a healthy breakfast reduces hunger all day.

 

Breakfast is truly an important meal.

Breakfast actually jump starts your metabolism, fires up your brain and gives you fuel to start your day full of energy. Don’t miss this opportunity to supercharge your day with some essential nutrients.

Studies show that in comparing breakfast eaters with breakfast skippers, the breakfast eaters lost weight, lost body fat and were less likely to eat high calorie lunches.
And, a University of Missouri study found that eating a healthy breakfast, especially one high in protein, increases satiety and reduces hunger throughout the day.

In one study done comparing a higher protein/fat breakfast with a high carb breakfast, the higher protein/fat breakfast won big time!

Study subjects lost more weight (with the same calorie intake) eating the higher protein/fat breakfast than the ones eating the high carb breakfast.
The protein/fat breakfast eaters had a healthier metabolic profile than the carb eaters as well, and burned more body fat.

What to have for breakfast if you want to eliminate wheat and dairy? What about a Paleo style breakfast? If your sleepy head wants to reach for that easy bowl of cereal, you may have to reprogram your thinking just a little. But truly, it’s not that hard.

If you are thinking of doing an elimination diet, or if you want to go Paleo, breakfast sometimes creates a dilemma, since the mainstay of many people’s breakfast is wheat and dairy. If you are left scratching your head looking for a  tasty breakfast, here are some great, tasty, alternative ideas:

For those who just want to be gluten free, the easiest route is to purchase some gluten free bread. Now there are lots of gluten free breads out there taking up shelf space in the grocery store, but many of those GF breads are just as bad as processed wheat flour.


Look for ‘whole grain’ gluten free breads or at least bread made from brown rice flour.

My favorite gluten free bread (that won’t break your foot if you happen to drop it) is a brand called ‘Udi’s’. They offer a whole grain version that is quite good—not heavy or chewy, not too starchy—and it tastes great toasted or untoasted.
Gluten free toast and a pan-fried egg make a great egg sandwich on the run.

 

I like to add a couple slices of natural bacon (no nitrates/nitrites) on it for a bacon and egg sandwich.

Or try gluten free toast with peanut butter, almond butter or other nut butter and berries, banana, apple or raisins. This is one of my favorite quick and easy, take-it-with-you breakfasts.

Another easy, light breakfast is a bowl of berries, a handful of nuts and maybe a couple slices of cheese. Antioxidants, protein, healthy fat and fiber all in one healthy meal.

Want to make something a little more elaborate? Try gluten free French toast!

Or grab some brown rice flour (Bob’s Red Mill) and whip up some pancakes with a cup or so of brown rice flour, an egg, a teaspoon of baking powder, pinch of sea salt, and just enough milk to make a thick batter. Pour into a pan or waffle iron, add some REAL butter and real maple syrup (not the kind with corn syrup in it), and Viola! A yummy GF version that will start your day off right.

Ok, so what about ‘Primarily Paleo’ people?

Great Paleo breakfasts are truly not that hard, either.

How about a yummy fresh berry smoothie?

Now that strawberries, raspberries, and blueberries are in season, throw in a generous cupful of these into a blender; add a banana, a few ice cubes, a cup or so of either hemp milk, coconut milk, almond milk or OJ, an organic or pasture raised clean raw egg (don’t use the regular commercially raised eggs, they are more likely to contain salmonella); and blend.

I like to add any or all of these optional ingredients to supercharge my smoothies:

Cold processed grass fed whey protein, a big spoonful of virgin coconut oil, unsweetened coconut flakes, flax or chia seeds, a handful of raw nuts, or half an avocado.

You can even throw in a couple leaves of kale, swiss chard, parsley, or other dark green leafy vegetable to really up the nutritional punch. (Don’t worry, you can’t really taste the green stuff, it just blends in.)

Make this yummy, high protein breakfast the night before and you will have a delicious breakfast that is full of protein, stays with you, and is a quick and easy way to take your breakfast on the run. Makes a great high protein snack too!

Egg quiche cups

6 eggs, beaten

1 small pkg of frozen spinach, drained or 1 big handful of fresh spinach

¼ cup minced onion

1-2 slices of diced natural ham or crumbled nitrate/nitrite free bacon

dash of Tabasco or hot pepper flakes

Sea salt

Preheat oven to 350, spray muffin pan or foil muffin cups with cooking spray. Thaw and drain spinach if using frozen. (You can just squeeze it with your hand to get rid of most of the excess liquid.

Mix all ingredients in with beaten eggs, and pour into muffin pan or foil muffin cups. Bake for 20 minues. Cool and serve.

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. Try with some fresh salsa and avocados!
And check out this awesome site I found for more great Paleo and gluten free breakfast ideas:

http://wheatfreedairyfreebreakfastrecipes.blogspot.com/

There are some particularly good recipes here for sure!

Gotta go, I am starving and it’s time for breakfast!

 

Till next time, stay healthy, energetic and lean!

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.