I’ve tried many different kinds of breakfast recipes over the years including oatmeal and making my own granola but this is a healthy, tasty, to-die-for breakfast loaded with protein that keeps me full until lunch time.
The original recipe calls for breakfast or tempeh sausage, but I’ve used ham, chicken, turkey or tuna with great results. Or, you can go meatless if you’re so inclined.
Note: I don’t cook often, but when I do I cook a lot then freeze in individual size glass containers (I’ve never trusted re-warming in plastic). For the recipe below, divide ingredients for fewer servings.
Yield: 24 servings (jumbo muffin size)
24 large eggs (or 16 ounces organic silken tofu although I’ve never tried it)
2 cups milk or almond / coconut milk
Salt to taste
Pepper to taste
2 onions, chopped
2 red peppers, diced or chopped fine (See Notes at end)
This Starfrit chopper makes dicing easy with chop & dice blades
16 ounces (354 g) breakfast or tempeh sausage, browned or diced ham or diced & cooked chicken or flaked and drained tuna, ham, chicken, turkey.
3 cups cooked quinoa (see Notes at end)
I use a rice cooker to cook Quinoa
10 ounces (283 g) frozen spinach, thawed, rinsed well and squeeze or towel dry (See Notes)
I use a salad spinner to help dry the spinach
10 ounces (283 g) organic broccoli florets, thawed, rinsed well and diced.
16 ounces (340 g) shredded cheddar cheese OR Daiya shreds for topping (or more to taste if you want to include some in the mix)
4 ounces (6120 g) parmesan cheese or vegan parmesan (or more to taste)
2 level tablespoons Cream of Tartar (for fluffy mouth feel)
Optional: fresh minced garlic, to taste
Optional: digestive and healthful herbs and spices – basil, cayenne, coriander, cumin, curry, marjoram, oregano, sage, savory, turmeric & thyme (I use a dash of everything but go easy on turmeric or it’ll leave a metallic taste)
Sauté chopped onion in cooking oil (see Notes at end).
Add fine chopped red pepper and sauté just as onions become translucent.
Sauté sausage or dice cooked ham or use flaked chicken or turkey or tuna.
In a large bowl whisk or beat eggs then add milk, salt, pepper & spices.
Combine with onion, cooked quinoa, spinach, broccoli, half the cheddar and mix well.
Regular bowls aren’t large enough so I use a steel basin
Spray or coat a large pan with coconut oil . I use jumbo muffin tins for individual size pieces. Don’t use olive which should only be used at room temperature. (See Notes at end)
Preheat oven to 350 degrees when topping with cheese below.
Pour mixture into pan or ladle into muffin tins, level with a spoon, sprinkle with remaining Cheddar and top off with Parmesan.
Bake for 40 to 50 minutes until golden brown.
Serve warm. Cut into slices if using a pan or remove if using muffin tin and enjoy warm or let cool down and cover with plastic wrap and refrigerate or freeze.
If frozen, then thaw in fridge the night before and microwave for breakfast the next day. A single serving takes about 3 minutes at 60% heat in the microwave.
Bell peppers (any color) – because of the depression around the stem, they’ll hold and absorb pesticides. Even organic will absorb polluted rain. To be safe, I cut and discard the top.
Quinoa – this high protein food is available either pre-rinsed or not. If not, then soak and stir in lukewarm water a few minutes, drain and repeat twice more. Some recipes call for using uncooked Quinoa as the baking will cook it, but I haven’t tried it.
Oils – I prefer coconut oil. Olive oil is wonderful at room temperature, but do NOT cook, bake, fry with olive oil. Cooking with olive oil it is not healthy. It has a low smoke point and heating it produces carcinogenic acrylamides. Also, it has a short shelf life before going rancid. As well, there have been too many scandals with producers using low grades or mixing with other oils.
Organic spinach – . I use organic because regular spinach is often loaded with pesticides and other pollutants. I rinse well in running water, spin dry in a salad spinner and press between towels. Beware, it’ll stain light colored towels so I dedicate a dark colored towel just for this.
CANCER FIGHTING CRUCIFEROUS VEGETABLES – I’ve started using raw broccoli instead of frozen as well as raw cauliflower and shred them in the food processor and wait 40 minutes. Cruciferous vegetables have a potent cancer fighting enzyme but need two precursor enzymes to mix and wait for 40 minutes to form the cancer-fighter. Cooking or freezing destroys one of the precursors so the cancer fighter doesn’t form when they’re shredded. Once formed however, it’s unaffected by temperature and can be cooked.
Chewing a raw cruciferous vegatable mixes the two precursors and the reaction takes place in our tummies. It’s like a Glow Stick where bending it mixes two chemicals to form a third luminous one.
Apparently, sprinkling a bit of dry mustard powder (also a cruciferous) onto cooked cruciferous vegetables before serving also starts the cancer-fighter forming in our tummies.
September 21, 2014
Your comments are WELCOME!
If you like what you’ve read (or not) please “Rate This” below.
Lengthy comments may time-out before you’re finished so consider doing them in a Word doc first then copy and paste to “Leave a Reply” below.
This sounds wonderful. Going to try it.
I’ve started using raw broccoli instead of frozen as well as raw cauliflower and shred them in the food processor and wait 40 minutes. Both cruciferous vegetables have a potent cancer fighting enzyme but needs two precursor enzymes to mix and wait for 40 minutes to form the cancer-fighter. Cooking or freezing destroys one of the precursors so the cancer fighter doesn’t form when they’re mixed. Once formed however, it’s unaffected by temperature and can be cooked.
Chewing raw cruciferous mixes the two precursors and the reaction takes place in our tummies.
Apparently, sprinkling a bit of dry mustard powder (also a cruciferous) onto cooked cruciferous vegetables before serving also starts the cancer-fighter forming in out tummies.
I should add this note to the recipe.