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The Weekday Paleo Breakfast Base: How We Do It

September 29, 2015 By Angie 10 Comments

Our Paleo Breakfast Base

Most people want to know what the Real Paleo Breakfast looks like. You know, we’re not eating bread or cornflakes. There’s no milk or museli on the table. And, early in the morning, there’s not much time or imagination, either.

We’ve discovered a way of doing breakfast which works fantastically for us, and we think you’ll like it because it’s cheap and easy. In this post, I’ll show you how we prepare our Paleo Breakfast Base. And in a follow-up post, I’ll show how we go from Breakfast Base to Frittata.

On weekdays – workdays – we eat vegetables for breakfast. Lots of them. We want to pack in the micronutrients at the very beginning of the day, and get our metabolism off to a good start. On the weekends we might indulge with Paleo Pancakes topped with fruit and coconut cream, and if we’ve slept in late we’ll be lazy with Biscotti and coffee. But during the week, we opt for high-density nutrition, and we achieve this with our Breakfast Base.

Eat All the Vegetables for Breakfast

Mornings start early at our house – the alarm sounds at 6.25am, and we’re not the kind to leap out of bed. We lie in until the last minute, and I’m still sleepy-eyed when I shuffle out into our living space. I let Roxy out of her box, and we have a mad, wriggling Schnauzer cuddle on the couch. At 6.35am I’m putting the kettle on to boil. The General needs to be out the door by 7.10am. So for the morning and breakfast routine, we need a streamlined strategy. As does everyone, I imagine. And we don’t even have kids!

But, as I mentioned in last week’s post,  12 Ways to Save Money while Living the Paleo Life  – cauliflour by the kilo costs way more than toast and jam. Our Breakfast Base costs us next to nothing, because it is consists predominantly of all the vegetable bits which we would have thrown away in our pre-Paleo days.

Throughout the week, as I’m preparing our meals, I save anything that I can. I’m not talking about carrot peel and pumpkin seeds and bean stalks. I’m also not talking about onion and leek: they are too overpowering. But all the other good, edible stuff that doesn’t quite make it onto your plate, usually for reasons of habit or aesthetic – it all gets saved. Those funny shaped tops, and the tails of zucchini, for example. The soft inner lining of the pumpkin. The woody stalk of the broccoli is tender on the inside, so just needs to be shaved. Wobbly carrots. Left-over cooked potato or yam. When I make Cauliflour Rice, I just want to use the white cauliflour florets, but all the leaves and the core are too good to throw away. All of these go into a container and are stored in the fridge.

Our Weekday Paleo Breakfast Base

When I’ve accumulated a good amount, it all goes into the food processor, and is chopped into fine pieces. Then it goes back into the fridge. The Breakfast Base is ready! In the mornings, I just need to think about which source of protein we want to add. This varies from day to day. It might be eggs, in any way or form – boiled, poached, or beaten to form a Frittata. Once a week we add a fillet of salmon, yum. Minced beef is brilliant. Chicken or turkey breast in small pieces. A can of tuna when I’ve forgotten to take something out of the freezer.

I start it off as a wet sautè. I put a dash of water into a pan over a medium flame, and add about half a teaspoon of sea salt, some onion or leek, and possibly some spice or some fennel seeds. As the water starts to heat, I pile in the Breakfast Base, then pop on the lid. It’s early morning, with no time to lose. The lid traps the heat and speeds up the cooking time. Moreover, the vegetables, which are being steamed rather than boiled or fried, retain their nutrients. As they are cooking, I add the protein. Again, I’ll leave the lid on for a few minutes so the protein source heats through and cooks quickly.

From Veg Bits to Breakfast Base

We want to avoid oxidised oils as much as we can, so if I want to add fat, I’ll pour it on or melt it through right at the end of the cooking time. Butter from pastured cows, ghee, olive oil, mayonaise or coconut milk. Often, we’ll just pour olive oil over it all at the table.

With the vegetables pre-prepared, it takes no more than 20minutes to have a super-nutritious breakfast on the table. By 6.55am at the latest, we’re sitting at the table, with steaming mugs of Chicory (The General) and tea (me), wishing each other Buona Colazione, and starting our day in the best possible way.

In the next post I’ll show you how we go from the Breakfast Base into a Frittata, so stay tuned.

If you are new to Paleo and wondering what on earth to eat for breakfast, or if you are needing a routine to help manage your time and budget, then do give this a try. Let me know how you go! And if you have other ways and means of getting your own Paleo breakfast on the table, then we would LOVE to know how you do it.

Looking forward to hearing from you, and thanks so much for sharing on your Social. Oh, if you could give the recipe a rating, that would be fabulous, too!

Best wishes.

Paleo Breakfast Base
 
Save Print
Prep time
20 mins
Cook time
20 mins
Total time
40 mins
 
Our Weekday Paelo Breakfast Base is acheap, quick and super-nutritious way to start your day.
Paleomantic: Paleomantic
Recipe type: Breakfast
This fits: Paleo, AIP, Whole 30
Serves: 2
Ingredients
  • Zucchini bits
  • Cauliflour leaves
  • Broccoli stalks
  • Pumpkin
  • Carrots
  • Cooked potato or yam
  • ½ teaspoon sea salt
  • herbs and spices to taste
  • olive oil, butter, ghee or coconut milk
Instructions
  1. Throughout the week, collect all the edible vegetable bits and pieces and store them in a container in the fridge.
  2. When you have enough, put them into a food processor and chop into fine pieces. Again, store the chopped vegetables in the fridge.
  3. Place a pan over a medium flame with a dash of water, ½ teaspoon of sea salt, and any herbs and spices that you want to use.
  4. As the water starts to heat, add the chopped vegetables - about 1 cup for each adult.
  5. Put the lid onto the pan and steam - sautè for 5 minutes.
  6. Add your protein of choice, and continue cooking for another 5 minutes.
  7. Add your fat of choice.
  8. Serve.
3.4.3177

 

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Related

Filed Under: Autoimmune Protocol, Autumn / Winter, Breakfast, Spring / Summer, Vegetables, Salads and Sides, Whole 30 Tagged With: breakfast, Paleo Recipes, paleomantic

Previous Post: « 12 Surprising Ways to Save Money while Living the Paleo Life
Next Post: Wild Fennel Seeds, and their Culinary Virtues »

Reader Interactions

Comments

  1. Sandra-Lisette

    October 4, 2015 at 8:35 am

    Brilliant! Just the inspiration I needed as my eggs & tomatoes became bit boring..
    Happy to have found your site
    Cheers from Melbourne

    Reply
    • Angie

      October 4, 2015 at 12:20 pm

      Hi Sandra-Lisette, Thankyou! I’m glad you’ve found the site as well – it’s still brand new, and I’m totally chuffed that it’s starting to reach people! Ah… spring-time in Melbourne is lovely, isn’t it? All the bulbs poking through in the gardens, people starting to plan backyard barbecues, and sitting outside the cafes on Acland St and Brunswick St, with bare arms and sunglasses. Say hello for me. 🙂

      Reply

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Hi, I'm Angie. Thanks for popping by. I'm here to help you say goodbye to allergies, reduce inflammation and lose weight... naturally and forever. Scout around the website, there's loads of information. And when you're ready to make real, sustainable changes, get in touch and I'll talk you through my Primal Health Coaching programs. You don't have to live with the pain - trust me. Been there, done that, I know. I'm looking to meeting you, and I look forward to helping you live a much healthier, happier life.

Need help reaching your health and wellness objectives? Call Me for Coaching!

Angelina Brazzale is a certified Primal Health Coach. She cna help you reach your goals of health and vitality through evolutionary diet and lifestyle practices.

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Recipe! Make ahead meals. Take away meals. "I'm ha Recipe! Make ahead meals. Take away meals. "I'm having trouble with food preparation." "I leave home at 4.30am. What can I have for breakfast, instead of a brioche?". These two questions, yesterday.

👏 Egg & Bacon Muffins are one of the easiest, best, healthiest & tastiest things you can make in advance. They're easy to pack & don't require cutlery. Pack them with whatever: spinach, pre-cooked pumpkin, cauliflower. Quality protein from the eggs, healthy saturated fat from the bacon, goodness from the vegetables. Filling, sustaining, nourshing.

The second image? Made by my neice, the amazing @mekenq , science witch extraordinary.

⭐️ My Top Tip: use Silicon Muffin Moulds. If you use paper, they'll stick.

🐝 To download, poke around under "Recipes" on the Blog.

Makes 6
🥄 5 eggs | 3 rashers bacon | 1/4 cauliflower | 1 cup fresh parsely, chives, thyme

1. Preheat oven to 180°C/ 360°F. Grease 6 large silicon muffin moulds & place them on a baking tray.
2. Lightly beat the eggs with a pinch of salt. Cut the bacon into 1cm cubes. Finely chop the cauliflower so that you have 1 cup of 'rice'. Mince the fresh herbs.
3. Place the bacon & cauliflower into a frypan. Sautè over a medium heat until fat is released & cauliflower has softened, about 5 mins. Take off  heat & allow to cool slightly. Add minced herbs, stir to combine. Spoon into muffin moulds.
4. Pour over the beaten egg, stopping a little before reaching the top.
5. Bake 40 minutes or until puffed up & golden. Remove from oven. They'll shrink a little as they cool.

Store in an airtight container in the fridge & consume within a couple of days.

🙋🏻‍♀️
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If you're over 40 & realising that health issues - If you're over 40 & realising that health issues - bloating, acid reflux, joint pain, aching fascia - aren't just not improving but they're getting worse, then listen to that. Mid 40's, in my experience & observation, is when the digestive, immune & nervous systems start freaking out.

They've been working away for years to protect you & now they're exhausted & confused. So are you. Because you've seen doctors & specialists who've tagged your symptoms with an umbrella term, such as #fibromyalgia but they haven't been able to answer your big questons:

😢 What's causing the pain?
😢 How can I heal, naturally?

They've prescribed anti-inflammatories, painkillers, possibly glycine... but you want to get to the heart of the matter. What's going on?

That was me in 2014, crippled by pain & with an immune system gone haywire. I got researching & figured I had 2 choices. Either

🤔 Develop an autoimmune disease & be dependant on pharms for life or
🤔 Try the Paleo Diet & Lifestyle

They - the thought leaders & ordinary people who filled my screen - said to try it for 30 days. So we did. Everything changed.

What we discovered is that Health is Easy. You just have to Eat, Move, Sleep, Connect & Think in ways that promote it.

What's hard is changing habits. It requires that you have the right information & the right support. This is why I became a Primal Health Coach - to equip women with exactly what they need so that they can be free from pain, excess weight & stress & start living again.

If all this is ringing bells, I have good news. I currently have 2 spaces available. Get in touch for a free, no ob Ask-Me-Anything coaching call. This is my passion and I'm here to motivate you. 🙋🏻‍♀️
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How goegeous are these flowers? Last year I had th How goegeous are these flowers? Last year I had the idea of putting this big pot beneath the pomegranate tree & planting it with bulbs that would flower before the tree was thick with leaves. I wasn’t expecting it to be so glorious. 

How amazing are those red and yellow flame tulips! The pink ones, they’re from the year before. I didn’t think they’d flower again, but I thought, nothing to lose... & look -.decadent, ravishing beauty!

🙏 They remind of the way Thich Nhat Hanh recounts the Buddha’s teaching of happiness, healing & cultivating flowers. It goes like this:

🌷 In our unconscious, there are the seeds of both beautiful & ugly flowers.

🌷 If we want to be happy, we must choose to cultivate the beautiful flowers. We have to provide them with the conditions that they need to germinate & bloom: sun, soil, water, fertilizer.

😢 The ugly flowers - those negative & painful emotions & patterns - will also germinate & grow when the conditions are right. So when you notice them, don’t ignore them. Don’t suppress them or try to eradicate them, because they’re a part of you. And being a part of you, they’re precious. So acknowledge them. Treat them with compassion & tenderness until, like a baby crying in the arms of it’s mamma, they settle down again. When they’ve quietened, put them back to bed. 🤗

🌷 Then go back to cultivating your beautiful flowers. 

— 

🦋 If you’re holding in your hand the seeds of health, freedom & joy, what do you want the flowers to look like?
🦋 When do you want them to flower? 
 🦋 What conditions do they need in order to grow?

Share in the comments! 🐝

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This was lunch today: Low carb, quality protein an This was lunch today: Low carb, quality protein and hidden healthy fats. I made a marinade of olive oil, lemon juice, salt, fresh ginger, fresh rosemary and chives and soaked the steak in it for about half an hour.

Then I pan fried pumpkin in butter! So good.

The leaves are the hearts of various types of radicchio - here in Italy, we love our bitter greens. The salad is doused with extra virgin olive oil.

After this gorgeous plate, we had a small fruit salad (half a banana, a quarter apple and half a kiwi is enough for both of us) topped with grated coconut, chunky coconut chips, thick coconut cream AND.... a spoonful of collagen for extra healing.

So, the hidden healthy fats: butter, extra virgin olive oil, coconut everything.

What did you have (or what are you preparing) for lunch today? How are you adding healthy fats?

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#healthyfoodchoices #healthyfoodblog #healthyfoodtips #lowcarbideas #lowcarbdinner #lowcarblunch #lowcarbdieta #lowcarbfoods #lowcarbhighfatdiet #lowcarbweightloss #lowcarbpaleo #paleodieta #paleoitalia #paleolife #paleoliving #paleolowcarb #autoimmunepaleo #autoimmunewarrior #autoimmunewellness #eatfatloseweight #eatingright #eathealthyfood #eatfattolosefat #womenshealthmatters #womensbusiness #womensupportingwomen❤️ #womanbefabulous #paleoreset31 #primalhealthcoach #healwithfood
Relieved. Amazed. Visibly healing. And because of Relieved. Amazed. Visibly healing. And because of this, feeling confident, lucid and bold. This is how Sandra is presenting right now. Before she started, she was anxious, confused, in chronic pain, frustrated from lack of explanations and feeling horribly unattractive because of the outbreaks on her skin. 

The most amazing message that I received from Sandra three weeks into her health reset was this: "I said, "No". For the first time ever, I said, "No, I'm not available".

It was such a breakthrough. Psychologically, emotionally, energetically. Coming into her power.

We are holistic beings, and simple changes can ripple through the various aspects of our lives. When Sandra gave her body the nutrition it needed to heal, her immune system had a chance to settle down. The symptoms of her fibromyalgia dissipated. The painful cysts began to fade away. She made broth broth and integrated collagen into her diet, and her skin, she says, is renewed. Her sleep improved. She naturally started waking up an hour before the kids, and immediately started dedicating that time on her own to self care, yoga and meditation.

She's cooking healthy meals and her family is loving her for it. She's able to do all the daily things again - like, housework and exercise - without pain. She's feeling stronger: physically, mentally and emotionally.

She's putting herself first, asking for help, prioritizing her health... and learning how to say,"No."

I'm so happy for her. Transformations like this are incredible to witness.

And I feel so blessed. It’s amazing to have people trust you enough that they’re willing to invest in your support & follow your advice even though some suggestions may seem strange... 

If you're suffering from chronic pain - muscles, joints, tendons, nerves, digestion - and if you want to heal and manage it all naturally, then jump to my bio and click through. Get in touch. I know what's it like to live with the stress of unexplained pain, and I love helping women heal and start living again.
The way you start the day impacts upon how the res The way you start the day impacts upon how the rest of the day unfolds: Is this true for you? It is for me.

My morning wake-up and get ready routine looks like this:

🐝 I get up when my eyes open, around 6.30am.
☕️ Coffee and a magazine on the couch (with 🐾).
🧘🏻‍♀️ Meditation, 25 minutes.
🍳 Breakfast, proteine and fat.
🌿 Walk, stretching, nature.

All that done (& the bed made, dishes washed etc), I'm at the desk around 9am, happy to have made time for myself, spirit, body and mind.

What's your Morning Routine? Are you happy with it? If not, how would you like it to be different?

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#morningmotivation #motivationeveryday #motivationiskey #morningroutines #morningmeditation #morningwalks #morningcoffee☕️#paleobreakfast #starttheday #startthedayright #womanbefabulous #paleoreset31 #primalhealthcoach #womanshealthcoach #paleodietlifestyle #stresslesslivemore #inflammationrelief #autoimmunepaleo #arthritisrelief #inflammationfighter #immunesystemsupport #chronicpain #holistichealthyliving #womenempoweringwomen #bossbabemindset #healyourselfnaturally #yourhealthisyourwealth #girlbosslifestyle
Are you celebrating this day as the perfect time t Are you celebrating this day as the perfect time to start? To break through, break free & expand into a new aspect of your life?

🐣 It happens to all of us: the safe space where we’ve been living and growing all of a sudden becomes cramped & uncomfortable.

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🐣 Who is waiting for you on the other side?

🐥How are you going to feel when you get there?

When you look back, why will Easter 2021 be significant for you?

Share a little about your new project, practice or perspective - empower the energy!💪💃🏻

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PALEOMANTIC

Hi there, I'm Angie. I help women heal from Pain, Stress, Excess Weight, Burnout, Autoimmune & Allergies... Naturally & Forever.
Read my story here

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