Breakfast Recipes
The Ultimate Breakfast (Dr. Jeff's Favorite) 3 Eggs Whites
½ Avocado diced
½ Tomato diced
¼ lb ground beef (*)
1 teaspoon of Bragg’s Liquid Amino Acid
½ cup of cooked brown rice
½ Tbsp Extra Virgin Olive Oil
(*) Another alternative is to use leftover beef already cooked.
Cook beef in a pan. Add tomato, avocado, rice and oil. Cook items and make sure ground beef is thoroughly cooked. Add egg whites and mix. Let cook for a couple minutes. Add Bragg’s and stir it through. Let stand for a minute and serve.
Note: Dr. Jeff also enjoys a bowl full of fruit as a side dish.
Yields: 1 serving
The Ultimate Veggie Breakfast 3 Eggs Whites
½ Avocado diced
½ Tomato diced
½ Zucchini diced
1 teaspoon of Bragg’s Liquid Amino Acid
½ cup of cooked brown rice
½ Tbsp Extra Virgin Olive Oil
Cook zucchini, tomato, avocado, rice and oil together in a pan. Cook items until zucchini is soft and then add egg whites. Mix and let cook for a couple minutes. Add Bragg’s and stir it through. Let stand for a minute and serve.
Hard-Boiled Eggs & Veggies 2 eggs
½ avocado*
½ tomato*
Salt to taste
Freshly ground pepper to taste
Sprinkle chili pepper flakes or cayenne pepper to taste (if desired)
Boil eggs for 12 minutes on medium heat in a small saucepan. Remove from heat run, empty remaining water, and add cold to stop the cooking process. Let eggs stand in cold water for five minutes. Remove shell (best under cool water). Then cut eggs as desired. You can remove egg yolk if preferred by cutting egg in half and taking out the yoke. Next, dice avocado and tomato and place them next to eggs. Add salt and pepper to taste. You can also add chili pepper flakes or cayenne pepper to make it spicy.
(*) You can add other veggies such as: zucchini, spinach, etc.
Tomato & Onion Omelet 3 egg whites
1/2 medium sized tomato diced
1/2 medium sized onion diced
1 Tbsp Extra Virgin Olive Oil
Salt to taste
Fresh ground pepper to taste
Sprinkle of chili pepper flakes or cayenne pepper to taste (if desired)
Place onions and olive oil in a skillet and cook until golden. Then add tomatoes and cook them for a couple minutes. Next, add three egg whites and let them cook until underside is golden. Slide omelet onto a plate. Invert skillet over omelet, then holding skillet and plate together invert omelet, brown side up, into skillet. Cook omelet until underside is cooked. Place omelet on a serving dish and add salt and fresh ground paper to taste. Add some chili pepper flakes or cayenne pepper to make it spicy.
Vegetable and Egg Feast 5 egg whites
½ medium sized onion
¾ lb asparagus
2 medium sized tomatoes diced
1 large potato chopped and cooked
2 Tbsp Extra Virgin Olive Oil
Seasoning of your choice: dried basil, dill, chili pepper flakes, cayenne pepper, etc.
Place onions and olive oil in a large saucepan and cook until golden. Then add asparagus and cook for 5-8 minutes. Place cover on saucepan while asparagus is cooking and mix every minute or two. Then add tomatoes and cook for another 5 minutes. Continue to mix all ingredients every one to two minutes. Then, add potatoes and any additional seasoning you desire, and cook for another couple minutes. Next, add egg whites and make sure it is well distributed in your saucepan. Place cover on saucepan and lower heat to a simmer. Cook for about five to eight minutes. Check to make sure eggs are cooked then serve.
Yields: 2 servings
Brown Rice, Scrambled Egg Whites and Avocado Bowl: Hugo's Breakfast Bowl 3 egg whites
1/2 cup cooked brown rice
1/2 avocado diced
1 small tomato diced
1 Tbsp extra virgin olive oil for cooking eggs
1 Tbsp extra virgin olive oil for cooking rice
1 tsp Braggs Liquid Amino Acids
Pinch of cayenne pepper (if you like it spicy)
Salt and pepper to taste
In a small pan cook egg whites scrambled and set aside.
In another pan, heat up olive oil and add brown rice. Stir for 2-3 minutes or until rice is hot. Next, add cayenne pepper and eggs and mix them all together. Then, add Braggs and stir it through. Put cooked food in a bowl. Lastly, add diced tomatoes and avocado on top with salt and pepper to taste. Enjoy!
Eggplant and Egg Mash ½ cooked large- sized eggplant
2 boiled eggs (remove egg yolk)
Add salt and pepper to taste
Make sure the skin on the eggplant has been removed. Then using a fork mash the eggplant until it is soft. Then dice boiled egg whites. Next, combine eggplant and eggs and using a fork mash them together. Add salt and pepper to taste.
Yields: 1 Serving
Brown Rice Cereal & Fruit Brown Rice Cereal: Cook as per directions on box.
Fruits: add chunks of desired fruit such as strawberries, bananas, peaches, etc.
Seasoning: add cinnamon or nutmeg to taste. Almond oil does add flavor too!
Mix brown rice cereal with fruit. Add seasoning or oil as desired.
Pepper Patties 1lb package organic grass-fed burger or store bought
½ c. chopped red onion
1 finely chopped pepper (red, yellow, orange or green)
1 tsp finely chopped garlic
Braggs Liquid Amino Acids
Salt to taste
Pepper to taste
Mix veggies and beef and make 4 medium-sized patties or 3 large patties. Place patties on iron skillet on low heat, add 2-3 squirts of Braggs and then place a lid on skillet. Steam thoroughly. Patties ready in 15- 20 minutes.
Below are a variety of fruit bowls. Moderation is a key in any approach.Listen to your body and don't overdue it. A balanced approach to eating is very important.
Fruitalicious Fruit Bowl ½ c. watermelon
½ c. cantaloupe
½ c. honeydew melon
½ c. grapes
Mix fruits in a bowl and enjoy!
Yields: 2 servings
Summery Sweet Fruit Bowl 1 peach diced
1 apple diced
2 plums diced
Mix fruits in a bowl and enjoy!
Yields: 2 servings
Berrylicious Fruit Bowl ½ c. strawberries
½ c. blueberries
½ c. raspberries
½ c. blackberries
Mix fruits in a bowl and enjoy!
Yields: 2 servings
Tropical Fruit Party 1 large mango cut into chunks
1 c. of pineapple chunks
1 banana cut into chunks
Mix fruits in a bowl and enjoy!
Yields: 2 servings
