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Download PDF File Breakfast RECIPES 01 B A KED EGGS WITH MUSHROOMS A ND GRUYERE 02 W H I T E P I Z Z A F R I T T A T A R E C I P E 03 SCOTTIE ’ S E G G S 04 E G G S I N A C L O U D 05 PO A CHED EGGS OVER SPIN A C H A ND MUSHROOMS 06 NO - B A KE , P E A NUT BUTTER “ GR A NOL A” B A RS 07 B A CON GRUYERE EGG BITES 08 POWER PROTEIN EGG CUPS WHAT IS SUCROSE INTOLERANCE? So, what exactly is Sucrose Intolerance caused by Congenital Sucrase-Isomaltase Deficiency, also referred to as CSID? It is a rare, inherited disorder that limits a person’s ability to digest certain sugars. These sugars are sucrose, also known as table sugar, and maltose, a sugar found in many starches. BAKED EGGS WITH MUSHROOMS AND GRUYERE It’s pretty hard to find a simpler, single dish that has great nutritional value as well as a nice, nutty, garlicky, earthy taste as this recipe for baked eggs with mushrooms and gruyère cheese. SERVES 2 TO 4 INGREDIENTS DIRECTIONS 1 tablespoon butter Preheat oven to 400°F. Melt the butter in a medium sauté pan over medium- 8 ounces mushrooms, high heat. When the butter is foaming, add the mushrooms and sprinkle sliced them generously with salt and pepper. Cook until tender, about 7 minutes, 1 clove garlic, minced stirring occasionally. In the last two minutes, stir in garlic and thyme. (optional) ½ teaspoon thyme Grease an 8-inch x 8-inch pan or small baking dish. Scrape the mushrooms, Salt and pepper garlic, and thyme into the baking dish. 4 large eggs Crack the eggs over the mushrooms, and add salt and pepper. Sprinkle the ⅓ cup shredded Gruyère cheese over the eggs, then drizzle the cream over the top. Bake in the oven cheese until the whites are set and the yolks are just barely runny, about 10 to 12 2 tablespoons heavy cream minutes. Serve warm. Recipe from Food52 WHITE PIZZA FRITTATA RECIPE The frittata is inexpensive, it’s quick, and it’s a great dish to toss your leftovers in. The versatility of the frittata is that it can be served for breakfast, lunch, or dinner. SERVES 8 INGREDIENTS DIRECTIONS 12 large eggs Microwave frozen spinach for about 3 to 4 minutes or until defrosted (but not 9-ounce bag frozen hot). Squeeze the spinach with your hands and drain out as much water as you spinach can. Set aside. 1 ounce pepperoni Preheat oven to 375°F. Mix together eggs, olive oil, and spices. Whisk well until 5 ounces mozzarella everything is combined. cheese 1 teaspoon minced garlic, Add in the ricotta cheese, Parmesan cheese, and spinach. When adding the optional spinach, break it apart into small pieces with your hands. ½ cup fresh ricotta cheese ½ cup Parmesan cheese Pour the mixture into a cast-iron skillet, then sprinkle mozzarella cheese over 4 tablespoons olive oil the top. Add pepperoni on top of that. ¼ teaspoon nutmeg Bake for 30 minutes. If you are using a glass container instead of a cast-iron Salt and pepper to taste skillet, bake for 40 to 45 minutes or until completely set. Recipe adapted from Ruled.me SCOTTIE’S EGGS No matter where it originated, this recipe is an elegant, tasty, and low-carb way to serve eggs, ham, and cheese, making it a low-sucrose and low-starch breakfast. With Black Forest ham, heavy cream, and your choice of a good cheese and interesting toppings, it’s a great dish for the family or for a Sunday morning brunch. SERVES 6 TO 12 INGREDIENTS 12 eggs 12 thin slices Black Forest ham 6 tablespoons heavy cream Grated cheese of your choice Salt and pepper Parsley, cilantro, shredded lettuce, or green onion for garnish DIRECTIONS Preheat oven to 350°F, and line two muffin tins with Black Forest ham, creating small cups. Crack an egg into each cup, making sure not to spill egg out the side. FUN FACT Add ½ tablespoon cream to each, and season with salt and pepper. Scotty’s Eggs, Scottie’s Eggs, Scotch Eggs. This intriguing dish comes by many names Bake for 15 to 25 minutes until desired doneness. from many destinations. According to Emma Lavelle in “The Contentious History Top each with grated cheese and continue of the Scotch Egg,” the Scotch egg was to bake 1 minute longer. supposedly invented in the 18th Century at Fortnum & Mason, the luxury London Remove from oven and garnish with department store, as a snack available parsley, cilantro, shredded lettuce, or sliced green onion. only to the upper classes. Recipe from Bake, Braise & Broil EGGS IN CLOUDS Meringue fans, we’ve found your favorite new breakfast: Cloud Eggs, aka, Eggs in a Cloud. Made by separating the yolk from the white, Cloud Eggs are currently sweeping Instagram. The meringue is soft and chewy and filled with parmesan cheese flavor, and the yolk is creamy and wonderful. You will be admired throughout your house as an egg magician. SERVES 2 TO 4 DIRECTIONS Preheat oven to 450° and line a sturdy cookie sheet with parchment paper or a INGREDIENTS silicone baking mat. 4 eggs Separate eggs, putting the whites in a large mixing bowl and the yolks in separate little cups. ¼ cup shredded parmesan cheese Whip the whites at high speed until stiff peaks form, about 2 to 3 minutes. Gently stir in the cheese, then divide the whites into 4 “cloud” shapes on the baking sheet. Make a little well in the center of each cloud. Bake for 3 minutes, then slide the cookie sheet out and gently slip a yolk into each well. Cook for another 3 minutes. Gently remove with a spatula and serve! Recipe from Framed Cooks POACHED EGGS OVER SPINACH AND MUSHROOMS Don’t reserve this meal just for breakfast; it’s great for lunch or dinner as well. You may not think to enjoy vegetables with eggs, but it is a wonderful combination and a way to include more vegetables in your diet. SERVES 2 INGREDIENTS DIRECTIONS 1 package frozen spinach Thaw spinach or place in boiling water until thawed. If using fresh spinach, wash (or use fresh spinach 1/2 and thoroughly dry. pound) 2 cups mushrooms, sliced Drain and press out excess water from spinach. Red pepper, diced 1/2 or small 1 onion, sliced Heat 3 tablespoons broth over medium heat in a stainless-steel skillet. thin 3 tablespoons low-sodium When broth begins to steam, add sliced mushrooms, pepper, and onion. Sauté chicken or vegetable broth for 4 minutes. Add spinach and sauté for 3 more minutes. 1 teaspoon lemon juice 1 medium fresh garlic Transfer to a bowl. Toss vegetables with the remaining ingredients while they clove, pressed (optional) are still hot. 1 tablespoon extra-virgin olive oil When water comes to a high simmer, poach eggs for about 5 minutes, or until 2 eggs, preferably organic, whites are firm. Remove from water with a slotted spoon and drain over a paper poached towel before placing over spinach and mushroom mixture. Salt and cracked black pepper to taste Recipe adapted from The World’s Healthiest Foods NO-BAKE, PEANUT BUTTER GRANOLA BARS These No-Bake, Peanut Butter Granola Bars are pretend granola bars because they have none of the grains found in a typical granola bar recipe, nor the typical amounts of sugar. Instead, they are a great source of protein for an on-the-go breakfast or snack. MAKES 16 SERVINGS INGREDIENTS 1 cup flaked unsweetened coconut, optional 1 cup sliced almonds ½ cup pecan halves ½ cup sunflower seeds ¼ cup grass-fed collagen powder, optional but helps hold ingredients together better ½ tsp salt ½ cup no-sugar-added peanut butter ¼ cup butter ⅓ cup Swerve®, confectioners or dextrose ½ teaspoon vanilla extract DIRECTIONS In a food processor, combine the coconut, almonds, pecans, sunflower seeds, collagen powder, and salt. Process on high until the mixture resembles coarse crumbs. In a large microwave safe bowl, melt the peanut butter and butter together until smooth. Whisk in the FUN FACT Swerve and vanilla extract. Add the coconut mixture and stir until well combined. Granola bars come in a variety of flavors and textures, but they also have loads of Line a 9-inch x 9-inch or 8-inch x 8-inch pan with refined sugars, maple syrup, honey, and parchment paper with overhanging edges for easy other sweeteners. Once considered a removal. Transfer the mixture to the pan and press hippie food, today they are marketed as firmly and evenly into the pan. Cover with another piece of parchment and use a flat-bottomed wholesome and natural, but the federal measuring cup or glass to smooth it out and press it government’s dietary guidelines list them together firmly. as a grain-based dessert, which puts them in the same category as cookies, donuts, Refrigerate 1 hour. Lift the bars out using the and cake. Not the best thing for someone overhanging parchment paper. Cut into 16 bars. on a low-sucrose diet. Store in the refrigerator. Recipe adapted from Swerves BACON GRUYERE EGG BITES These egg bites are such an appealing idea, especially as a protein-packed, on-the-go breakfast. They are creamy and rich with crispy bacon and Gruyère cheese. To get a velvety texture without overcooking the eggs, cook the dish in a water bath. SERVES 9 INGREDIENTS DIRECTIONS Bacon fat or butter for Arrange a rack in the middle of the oven and preheat to 350°F.
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