Giving up quick and easy cereal or toast in the morning can be one of the most difficult parts of switching to a paleo approach. Usually eggs become the new hero, since they’re versatile, simple to prepare and easy to transport. They’re packed with proteins, fats, vitamins and minerals. What’s not to love?
Unfortunately there are a few problems that can make eggs a no-go for some people. Eggs are one of the most common food allergens, affecting 2–3% of people. The allergy is sometimes permanent, but some children can grow out of it.
Others experience an intolerance due to the histamine content of eggs. In this case, eating the yolks on their own can eliminate the problem.
The proteins in egg whites can be difficult to digest, and may even start an auto-immune process. This can be due to a sensitivity that is developed when eggs are eaten too frequently.
The autoimmune reaction occurs because of enzymes in the egg white that are meant to protect the developing chick (in the yolk) against invading bacteria. One of the main enzymes in this process is called lysozyme. Lysozyme can cross the gut barrier and cause the formation of antibodies, which also react to normal human proteins.
Those with autoimmune conditions following the autoimmune paleo protocol will notice that this specialized program leaves eggs out for some time at first, to allow the gut lining to heal and the inflammation to subside.
So if we’ve given up our old staple grain-based breakfast, and eggs are out as well, what’s left? A good recommendation is to break free from the culturally-imposed limitations of “breakfast foods.” The typical North American breakfast is not very filling, and certainly doesn’t provide good brain fuel for the day ahead. Here are some delicious and nutritious paleo egg-free breakfast ideas that will help fuel your healthy morning.
Allergy-friendly breakfast cookies
These are deliciously soft cookies that contain no inflammatory ingredients—no nuts and no eggs. These are compliant with the SCD (specific carbohydrate diet) as well.
- 1/2 pound ripe bananas (about 1 cup mashed)
- 1/2 cup unsweetened applesauce
- 2 tbsp palm shortening or ghee
- 2 oz pitted dates (about 3 or 4)
- 1/3 cup coconut flour
- 2 tsp cinnamon
- 1 tsp vanilla
- 1 tsp baking soda
- 1 1/2 tsp lemon juice
- 1/2 cup finely shredded dried coconut
- 2 tbsp dried apricots, chopped
- 2 tbsp dried currants
- 2 tbsp raisins
- Preheat oven to 350°F.
- In a food processor, puree the bananas, dates, applesauce, and shortening until it has the consistency of baby food, about 30 seconds.
- Add the coconut flour, cinnamon, vanilla, baking soda, lemon juice and pulse 5 or 6 times until combined.
- Add the dried fruit and shredded coconut and pulse twice. Don’t run it long enough to puree the dried fruit, just enough to incorporate it.
- Spoon golf-ball sized balls of dough onto a cookie sheet lined with parchment or a Silpat.
- Flatten the balls a bit with your palm. These cookies don’t spread, so make them the shape and size you want prior to baking. Alternatively, press the dough into a greased dish and bake as bars.
- Bake for 18–20 minutes.
- Let the cookies cool completely, then store in an airtight container in the fridge.
Sweet Potato, Celeriac and Bacon Hash
Here is a hearty breakfast idea that is so easy to cook, it’s fool-proof! Remember to buy naturally cured bacon that is nitrate-free.
- 6 to 7 pieces of bacon, diced
- 1 large yam, peeled and cut into 1/2 inch cubes
- 1 celery root, peeled and cut into 1/2 inch cubes
- 1–2 tbsp ghee
- 1/2 large onion, diced
- 4 cloves garlic, minced
- 1 tsp smoked paprika
- sea salt and pepper
- 1–2 tbsp fresh parsley, minced
- Fill a pot with water that is large enough to hold your yam without crowding. Add a dash of salt. Bring to a boil, then add your chopped yams.Cover and cook for 12 to 15 minutes, or until the yams are tender. They don’t have to be all the way cooked through, as they will cook more when you sauté them. Once they are cooked, drain them in a colander. Try to drain as much liquid as possible.
- In a large sauté pan, cook your bacon pieces until crispy. Use a slotted spoon and remove the cooked bacon and set aside.
- Using the remaining bacon grease to sauté your onions. Cook for about 5 minutes, until translucent. Then add your celeriac. Cook celeriac until soft. Celeriac is a thirsty vegetable and will absorb the bacon grease. If it absorbs too much of the bacon fat, then add some ghee to the pan, so the hash doesn’t burn.
- Once the celeriac is soft, add yams and garlic and cook until yams brown slightly.
- Generously season the hash with salt and pepper and gently mix in the smoked paprika and bacon.
- Top with chopped parsley and serve!
Savory Kale and Pumpkin Patties
These are a tasty and easy-to-transport breakfast idea! Pumpkin is rich in vitamins A and C, and kale provides a good source of magnesium. The patties are cooked in coconut oil for a dose of healthy fat.
- 4 cups diced pumpkin or organic pumpkin puree
- 1 tsp coconut oil
- 1/2 cup kale, torn into bite sized pieces
- 1/2 cup almond meal
- 1 tbsp chia seeds
- 1 tbsp sesame seeds
- 1 tsp of salt and pepper to taste
- 1 tsp chilli flakes (optional)
- 1/2 tsp cumin powder
- 1 tsp turmeric
- Preheat oven to 350ºC.
- Heat coconut oil in a large pan, and cook kale until crispy, about 15 minutes.
Bake pumpkin for 45–60 minutes or until tender.
- When cool, process or blend pumpkin until smooth (or use pumpkin puree), then gently mix in almond meal, chia seeds and sesame seeds.
- Stir in salt, pepper, chilli flakes, cumin and turmeric.
- Cradle a tablespoon sized amount of pumpkin mix in your palm, then press in a few pieces of kale.
- Use a little bit more mix to cover the kale, and continue until finished.
- Bake for 30 minutes, check to see if baked thoroughly, if not leave in for an additional 10–15 minutes until firm. For a crispier texture, bake longer but keep watch so they don’t burn.
- Serve warm with green salad and dip, such as tahini, or yogurt-based tzatziki.
-The Alternative Daily