Omega-3 Rich Paleo Breakfast Porridge

For many people, porridges like oatmeal, cream of wheat or congee are quintessential breakfast foods. For people looking for lower net carb or paleo options, this recipe is for you. Chia, hemp and flax seeds are all rich in fiber and short-chain omega-3’s. This porridge thickens quickly and is a beautiful canvas for sweet and savory flavors.

This recipe is a great breakfast option when completing an elimination diet.

Porridge with 1 tablespoon cinnamon, bananas and almond pieces

Porridge with bananas, pecans and blueberries

Porridge with bananas, sweet potato, almonds and cinnamon

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Omega-3 Rich Grain Free Porridge

Ingredients:

• 1 Tbsp chia seeds

• 1 Tbsp fresh ground flax meal

• 1 Tbsp hemp seed hearts

• 1 cup non-dairy milk of choice

• Toppings and add-ins of choice: berries, apples, bananas , lots of cinnamon, pumpkin pie spice, sweet potato, nuts, etc.

Directions:

1. In a small sauce pan, mix the chia, flax and hemp seeds together with the non-dairy milk. (I like to add apples and/or bananas at this stage so they are heated with the porridge.)

2. Warm the mixture until the porridge is the desired thickness, 1-5 minutes.

3. Transfer the porridge to your bowl and add desired toppings.

Notes:

• For extra convenience, I premix equal parts chia, flax and hemp seeds together and keep the mixture in a jar in the refrigerator. I then scoop out 3 tablespoons of the mixture when needed.

• The omega-3s in flax meal are very volatile. I recommend buying flax seeds and grinding them as needed to optimize their freshness and omega-3 content. I grind about a weeks worth at a time and store in the refrigerator.

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Nutrition information for 1 Tbsp each chia, flax and hemp seeds: 11.8 grams fat, 7.8 grams carbs, 7.3 grams fiber (0.5 net carbs), 7.8 grams protein (non-dairy milk and toppings will add additional nutrients)

BACK TO SCHOOL BREAKFASTS
THE UNIVERSAL BREAKFAST HASH RECIPE

The Universal Breakfast Hash Recipe

To me, hash is a nearly perfect breakfast dish. Traditionally it is a dish of cooked meat cut into small pieces that is then cooked again, usually with potatoes. In my version, it is rich in veggies, protein and good fats to provide sustained energy for the morning.

While this recipe is no nonsense, it is amazingly versatile and delicious. You can use raw or cooked potatoes, any veggie that suits your fancy, and add egg, sausage or leave meat free. The possibilities are endless.

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Breakfast Hash

Serves: 1 generous serving
Time: 10 minutes if starting with cooked potatoes; 20-30 minutes if starting with raw potatoes

Ingredients:

• 1-3 teaspoons olive oil, avocado oil or ghee

• 1-2 Tablespoons diced onions

• Optional 1 garlic clove, minced

• 1 cup raw or cooked potatoes, diced into 1/2 inch pieces or grated

• 1 cup veggies of your choice (leftover roasted veggies, greens, peppers, mushrooms, etc.)

• Salt and pepper to taste

• 1-3 large eggs or 2-4 ounces of leftover protein from another meal

Directions:

1. Place a large nonstick skillet over medium heat. Add the oil. When the oil starts to shimmer, add the onion and a sprinkling of salt. Stir the onion until it begins to soften, about 1 minute. If using, add the garlic with the onion.

2. Add the potatoes to the pan. Reduce the heat to medium-low, and cook stirring frequently until the potatoes and onions are tender, caramelized and lightly browned, about 5-30 minutes.

3. Add firm veggies like carrots or mushrooms to the pan when you add the potatoes. Add tender veggies, like greens, or pre-cooked vegges to the pan once the potatoes are nearly done.

4. Push the potato and onion hash to one side of pan. Increase the heat back to medium. Add additional oil to the pan if needed. Crack the egg(s) into the pan or add your meat, and cook to taste. Spoon potatoes and veggies onto a plate and top with the egg(s) or protein.

5. Enjoy as is or add guacamole, everything bagel seasoning, salsa, sriracha or micro greens for extra flavor.

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HOW TO UPGRADE YOUR BREAKFAST
BUILDING A BETTER SMOOTHIE
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