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Breakfast is Served! (Make-Ahead RECIPES)

Thursday, August 16, 2012

Breakfast is probably my family's favourite meal! A while back a SparkFriend, bored with her own breakfast routine asked me to share some of my recipes, so here they are! So sorry it's taken me so long to get to this, Cindy!

EGGS, VEGGIES & FRUIT (sometimes with bacon, too)

Above is my family's favourite and standard breakfast: 2 fried in butter, sunny-side-up eggs, on a bed of several lettuce leaves, sprinkled with Tex-Mex cheese and chives/herbs with a whole tomato (I will often have an avocado instead) and berries on the side, chased by a glass of milk (I forgo the milk)... oh! And the ever-present olives... my daughter goes through a jar a week all by herself. The Divine Miss O also has a side of hash browns if she's super hungry. YUMMY!


Our pre-Paleo favourite breakfast was 'Breakfast Enchiladas' so I knew I needed to figure out how to modify this recipe (the picture above is of the original dish... it looks pretty much the same, but I keep forgetting to take a picture). Here's the result:

• 32 slices Black Forest Ham
• 1/2 cup finely chopped green onions... divided by 10
• 1 cup finely chopped peppers (I use red and green for colour and for sweet/sharp flavour contrast)... divided by 10
• 2 cups Tex Mex cheese, shredded... divided by 10
• Taco sauce
• 1 tbsp. cornstarch (I'm not really good at working with tapioca flour, but I'm working on it)
• 2 tbsp. heavy cream
• 1 dozen large eggs @ room temperature
• Chipotle pepper, to taste
• 1-3 tbsp finely chopped cilantro

1. Liberally grease an 8.5" X 11" baking pan with coconut oil. Preheat oven to 300 degrees F.

2. Press excess moisture out of your ham slices with paper towel.

3. Lay 4 slices of ham, overlapping, in a row the width of your pan. Sprinkle the length of your ham one portion each of green onion, chopped pepper, cheese, and a line of taco sauce. Roll the ham up lengthwise like a loose jelly roll and place seam-side down in the pan (don't worry... it gets really easy with practice).

4. Complete procedure with remaining ham until all rolls are evenly distributed in the pan. You will have 2 portions each of green onion, chopped pepper, and cheese left over.

5. In a large measuring cup, dissolve the cornstarch into the cream. Add the Chipotle pepper. Break all of the eggs into the measuring cup and whisk/beat until everything is just incorporated. Pour mixture over the ham rolls.

6. Cover pan with foil and place in the centre of your oven and bake until the eggs are almost set... about a half hour. Sprinkle on the remaining onion, pepper and cheese and return to the oven, uncovered, turn the oven off and leave the casserole sit until eggs are set.

7. Remove and immediately sprinkle with cilantro and serve!

I always bake it the night before, let it cool, and cut it into individual servings (a pan gives us 8 - 12 servings).

It keeps well in the fridge or freezer (place between layers of plastic wrap) to be consumed at everyone's pleasure for the week.

If you are interested in the original version, make the following adjustments:

• 8 large tortillas
• 16 slices Black Forest Ham
• 1/2 cup finely chopped green onions
• 1 cup finely chopped peppers
• 2 cups Tex Mex cheese, shredded
• Taco sauce
• 1 tbsp. flour
• 2 cups half and half
• 6 eggs
• salt to taste
• Chipotle pepper, to taste
• 1-3 tbsp finely chopped cilantro

1. Prepare pan, preheat oven and lay out and roll tortillas as above.

2. Beat together eggs, half and half, flour and seasoning and pour over tortilla rolls.

3. At this point you can cover your pan and leave on the counter overnight (it bakes more evenly at room temperature), or you can store in the fridge up to 24 hours before baking.

4. When ready to bake, bring to room temperature, place in oven as above and bake for 30 minutes. Uncover and bake for 10 minutes more. Sprinkle with remaining onion, pepper and cheese and return to the oven, uncovered for 10 minutes more. Let stand for 10 minutes before serving.



Okay... this one is adapted from Mark's Daily Apple... but I've made so many changes, I'll share the version I make!

• 6 medium rutabagas, peeled and grated
• 1/4 cup apple cider vinegar
• 3 large grated carrots
• 1/4 cup chopped cilantro, or parsley
• 1 whole sweet onion, finely chopped (if I have the time I caramelize the onion before adding it)
• 2 dried chiles, either ancho or guajillo
• 1/4 cup apple cider vinegar
• 3 lbs ground beef (or chicken or turkey or pork)
• 1 teaspoon chile powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/8 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 2 garlic cloves, finely chopped

(if you don't have time for the meat preparation, you can use any prepared sausage meat... but nothing comes close to the flavour of this stuff! I like to cook up several batches and just keep it in the freezer until I'm ready to use it.)

• 8 eggs, beaten
• 3 green onions, finely chopped
• 1/2 cup grated cheese

1. Liberally grease an 8.5" X 11" baking pan with coconut oil. Preheat oven to 350 degrees F.

2. Grate your rutabagas, put in a bowl and cover with water to which apple cider vinegar has been added, and soak for a hour (we found that if not eaten right away the casserole took on a bitter taste when reheated... this solved the problem).

3. Use a paring knife or kitchen shears to cut the stem off the dried chiles, cut the chiles open and scrape out the seeds. (If you want spicier sausage, keep some of the seeds in the pepper.)

In a dry skillet or pot heated on high, toast the chiles on each side for about 25 seconds so they start to blister and puff up a bit. Add a few cups of water; leave the heat on until the water begins to boil and then turn off the heat, cover the pot, and let chiles soak until soft, about 30 minutes.

4. Prepare the rest of your vegetables and set aside.

5. Drain the water and combine the chiles and vinegar in a blender. Blend until a smooth paste forms. In a large bowl, use your hands to mix the chile paste with the ground beef, along with the rest of the seasonings - chile powder, paprika, dried oregano, ground cumin, ground cinnamon, salt, and garlic.

6. Scramble-fry the seasoned beef (or whatever meat you are using) in a skillet over medium heat, breaking up the meat into small pieces as it cooks, until it is a bit caramelized. Remove from heat and allow to cool slightly.

7. Drain your rutabagas, pressing out as much of the excess moisture as possible.

8. In a large mixing bowl, combine the meat and all vegetables (except green onion) stirring well. Pour the eggs over and mix until everything is moistened.

9. Spoon into the baking pan, cover with foil and bake for 30 - 45 minutes, until the edges begin to brown. Sprinkle with green onion and then cheese and return to oven until the cheese melts.

10. Allow to set for about 10 minutes before serving. Alternatively, cool, cut into individual servings (I get 16 - 20) and freeze. Reheat individual portions in microwave as required!


(use the chorizo sausage meat as prepared above... all elements can be prepared the night before and quickly assembled in the morning... great at the camper/cabin)



YUP! Still eating pancakes... and these are AWESOME (my husband, a.k.a. 'The Carb Monster' declared these better than 'regular' pancakes... I think because the texture is like regular pancakes, they are truly filling - he could only eat 2 per meal - his usual would be 6+, they don't make his gut ache, and D@MN they taste SO GOOD)... go to the site linked above for a lesson on coconut flour and nutritional info. I leave the sugar out of all pancake recipes, and this is no exception... it doesn't need the coconut nectar, and I reduced the salt from the original. As usual, I quadruple the recipe and freeze the leftovers. I get at least 36 pancakes total, and they freeze/reheat even better than regular pancakes. Cold, they also make really nice breakfast sandwiches.

• 4 eggs, room temperature
• 1 cup coconut milk (use full fat, not lite)
• 2 teaspoons vanilla extract
• 1/2 cup coconut flour
• 1 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1 tsp. cinnamon (optional)

1. Beat eggs in a stand mixer until frothy. Mix in milk and vanilla.

2. In a small bowl combine coconut flour, baking soda, sea salt and cinnamon and whisk together.

3. Combine dry mixture with wet in the stand mixer and beat on medium speed for about 30 seconds. Scrape down sides of bowl then mix on medium to medium-high for another minute or two or until the coconut flour is completely mixed into the batter. Let the batter rest for 10 minutes or so to allow it to thicken up.

4. Preheat pan or griddle over medium-low heat. Grease lightly with coconut oil. Pour batter to create pancakes that are about 3 inches in diameter (I use a 1/4 cup ladle or measuring cup for perfect sized pancakes). If the batter seems too thin you may need to add a small amount of coconut flour to achieve the desired consistency (I didn't find this to be so). Cook for approximately 3 minutes, flip and cook an additional 2-3 minutes. keep warm in a low oven until all are cooked. Makes about 9 four-inch pancakes.

5. Serve hot with butter (or whipped coconut milk), coconut nectar (or honey butter) and fruit... or nut butter and applesauce!

PER PANCAKE: Calories 83.8 Total Fat 5.2 g Total Carbohydrate 4.3 g Dietary Fiber 2.7 g Sugars 0.8 g Protein 4.2 g

Compared to a traditional buttermilk pancake, these pancakes are almost the same amount of calories, but the macronutrient profile is so much better for you... they have one third the carbs (sugar), 50% more healthy fat, double the protein, and triple the fibre.

Your blood sugar doesn't spike (unless you eat them with syrup... and we don't), you feel FULL with very little, and your appetite is sated for longer... what's not to like?

...and for anyone who would prefer a really excellent, more traditional but healthier pancake recipe (with similar freezing/rewarming results) try this one:


(If I can figure out how to make these with almond/coconut flour, I will still make them... these are the best pancakes EVER!!!)

Whipped Coconut Milk

There are tricks to getting a good result, so read the process carefully... and try find a pure coconut milk... the brand I buy is


Yup... still drinking these, and I've converted my husband (the kid was on-side a long time ago, LOL)... he never believed that I could be 'full' on this breakfast, or satisfied until lunch. Green smoothies, being centered on raw food and greens, are very Paleo! I now just add a couple of raw eggs to make sure I keep my fats/protein up. Just buy pasteurized eggs if that makes you nervous, though I've never had any trouble, and I've been using raw eggs for dressings/mayo/smoothies for 30 years! Or you can pasteurize your own...


You just have to watch the amount of fruit for the carb content... Paleo is, in part, about keeping carbs in the optimal 50 - 150 gram range 'for the whole day' (I don't like to short myself for every other meal). My favourite green smoothie is lots of spinach, a whole small lemon (rind and all - Meyer is best!) and an avocado... 28 grams of carbs... if you substituted a banana, it would be 45 grams of carbs... so you can see it is about the type of and how much fruit you use.

For anyone not familiar, 'Green Smoothies' are part of the raw food movement, much more than a regular smoothie with greens added, and don't usually include protein powder, or dairy. A green smoothie is MUCH healthier and starts with and is mostly greens, with some fruit added for sweetness to compliment the greens. There's a whole nutritional (healing) philosophy attached.

I LOVE them and they will always be a part of my own nutritional plan. Here are my favourite resources... check it out:

The First Green Smoothie

Green Smoothie Questions

Green Smoothies Blog

Green for Life
(the book that started it all for me... VERY good)

3-Day green Smoothie Challenge

So, there you have it! For the past 5 months this is breakfast at my house!!!
(I hope it was worth the wait, Cindy!)
(If anything 'fails' for anyone, or if you have questions, just SparkMail me... if I've left anything out or made an error, it hasn't been intentional!)

For variety and on days when we are running late, we round things out with plain full-fat greek yogurt, nuts, apples, jerky, hard-cooked eggs, occasionally leftovers, and anything we can wrap in a pancake!

(...and YES!!! I am passionately besotted with food... shopping for it, preparing it, through it celebrating the people for whom I care, and eating in a way that nourishes my body, improves my health and satisfies my imagination!)


...can you tell I am still so NOT a morning person, LOL?

The only time I prepare a hot breakfast from scratch is on an occasional Sunday morning when we've been to Mass the night before! Otherwise it must all be amenable to preparation ahead of time, and I am happy knowing my family is always starting the day well and truly nourished.

Another bonus is that with all of the heavy lifting done, my DH (so not a cook) feels confident enough to do everything else (slice fruit, make coffee... and he scrambles/fries a mean egg in his own right) and leads me to a beautifully set table ready to eat on Saturdays and Sundays, LOL! Doesn't get much better than that!

May today and every day bring to you a ridiculous abundance of whatever you need. May all your concerns, struggles, anxieties and fears fall like ashes as you rise on eagle's wings, SOARING above all that would hinder you along this tremendous adventure of being and becoming all you are created to be. May the grace of God simply "overtake" you moment by moment. May the joy and victory of the risen Lord be yours in a very personal way... may you always be overwhelmed by the grace of God, rather than by the cares of life!

{{{{{{{{{ HUGS }}}}}}}}}


...Because YOU are not defined by your circumstances!



'BEFORE' Pictures (May 31, 2009 - September, 2011) & Continuing PROGRESS (February 2012)! Next pictures September 1, 2012!

(I'm now keeping these right under my nose... in addition to being part of every blog I post, they are printed off and taped to my bedroom mirror)

Measurements, Musings & Motivation to MOVE!

(UPDATED/rewritten: JUNE, 2012)

I've Reached My Goal Weight!!!!!!!

NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!
(Tom Venuto)

UNTIL. (My 'Just Do It' blog)

DONE Girl Love...

(the footsteps into which I place my own feet)

Leaving NORMAL

Why I'm STILL here... my SparkJourney Saga

Words CAN Be Enough... page 3

Paleo... Do you really know what you're talking about?

Breakfast is Served! (RECIPES)

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Member Comments About This Blog Post
    Thank you ! It's awesome !
    I wish you'd be my chef !
    1813 days ago
    2037 days ago
    Love this! I've been reading more about paleo and also the raw food diet. I'll have to try some of your recipes.
    2037 days ago
  • IAM_HIS2
    Oh what good recipes!! You should write a book...your information is awesome and your heart is pure--great combination for writing a book to help others with their health. Hope you ask our Lord about this.
    2037 days ago
    Gosh, these recipes all look delicious! I can hardly wait to begin cooking and sampling. Thank you for all the hard work of posting these. It makes a paleo seem much less intimidating to me.
    2097 days ago
    Love the kitty pancake!
    2101 days ago
    Oh I Love, Love, Love the recipes. I have been trying to go 'fast' in the morning, too, and while I have a few I 'used' to do (even with gluten free) they are not really paleo...and even if I'm not 1000% there- I aim for it. So- I needed some new ideas. LOVE these- I certainly will spend some time doing some pre-making and freezing. I love the pancake idea for sure...with some bacon or egg inside one I could wrap it up and take it to work for later reheating. Yum! I just read the article on eggs being 'bad' for you and while I occasionally do go for 1 egg and my 2 egg whites (which was my standard before) I no longer freak out about eating them, and I have just ignored the Sp cholesterol reports I get.
    2101 days ago
    I can honestly say I don't know anyone else that puts so much of herself into everything you do. I can tell you for one, I really appreciate your efforts. You are really amazing to me in innumerable ways. Just had to say that first.

    These recipes look so great. I especially like the one with the egg inside the peppers. That's a must try.

    Thanks for the tip on Paleo . . . going to check that out right now . . love you dear.

    Talk soon, Jan emoticon
    2103 days ago
    Some of these look really, really good.
    2103 days ago
    So.glad I stuck though to the.last paragraph... I can barely stand to eat in the early morning leave alone cook. I will be trying some of these... we are a big breakfast for dinner family as well.
    2104 days ago
    Wow, thanks for such awesome breakfast ideas! Very impressed and excited to try some of these with my family!
    2105 days ago
    I an IMPRESSED!! This all looks so yummy and delicious. Unfortunately a LOT of the ingredients are totally unavailable here in Andalusia (read North of Africa!) but I still found the blog inspiring. Thankyou for sharing emoticon
    2106 days ago
    Love the variety. emoticon
    2106 days ago
    everything looks and sounds so yummy. I think I'll go make some breakfast now!!
    2106 days ago
  • -LINDA_S
    So, Ramona...when can we expect your cookbook? emoticon

    It all looks great, though I don't know if I have a blender powerful enough to pulverize a whole lemon. I'm looking forward to trying your wonderful recipes as soon as I'm done with this healing protocol and can eat "real" food again!
    2106 days ago
    A very attractive layout!
    2106 days ago
    YAY, recipes! Those are great photos, as well! I eat eggs each morning, usually with some sort of meat and veggie, and always some berries! I like mine with a little coconut milk poured over and a sprinkle of cinnamon. I think it's great to post recipes and photos, as so many people would be shocked that we can eat all this lovely food, and it's healthy as well.
    2106 days ago
    Thanks for sharing such lovely recipes Ramona emoticon
    2107 days ago
    I love green smoothies on weekends. it helps me get enough veggies and fruits on weekends when i don't eat normal meals.
    2107 days ago
    2107 days ago
    Looks fantastic but I think I would GAIN weight on it instead of losing weight lol
    2107 days ago
    I love all the recipes. Thanks for sharing!!!!
    2107 days ago
    Awesome Thanks so much and actually cos of my pain, I haven't been onputer much as sitting is bad, and laptop on my lap gives my thigh pain. I can't wait to get off all this cocktail of meds. I HATE meds but I am eating well, no cravings for wheat, sugar rarely any processed anything, but don't thinkt hat helps a pinched nerve. So darn mads but need them and hope that once I am high enough dose of nerve pain med ( yuk not good for liver) I can stop the pain meds as it is heavy duty and addictive. I am very careful with it but as dr and hubby said take full dose for few days as you can't even move.
    Doing a bit better so glad Itook time to get on puter.
    Thanks again this is great.
    emoticon emoticon
    2107 days ago
    Wow! Cooking must be a passion of yours!
    2107 days ago
    OH OH OH OH....how delicious is THIS????? And you spent so much time organizing & posting this. Now blogs do not stay up all that long, SO....please change the name & the date & keep it running for awhile. I want everyone to take this in.

    2107 days ago
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