What qualifies as breakfast food is different in every country, and every culture. In the West, it tends to be grains and sweetened baked goods. In the East, they prefer a savory breakfast, such as broth, rice, vegetables and fish.
As I continue to pursue ways to heal my body with food, it leads me to creating savory breakfasts. As a chef, I have spent time studying a large variety of food theories, including macrobiotics and Ayurveda. I’ve balanced that health supportive culinary training by working with Naturopathic Doctors to adjust my diet to heal my digestive systems, adrenals and autoimmune disease.
What powered my healing was removing grains and excessive amounts of fruit or nuts out of my diet. Replacing them with alkalizing, nourishing greens, fermented vegetables, and healthy starches.
Read on to learn how I stock my refrigerator to easily prepare my breakfast bowl every morning.
MIX & MATCH
These are the ingredients I always keep in my fridge so I can make my breakfast bowl. Because I keep a variety of options in the fridge, it allows me to plate what my body and palate is craving.
- Roasted white, purple and orange sweet potatoes or yams (my favorite are white Japanese or Maui hana purple sweet potatoes)
- Organic mixed greens
- Organic wild arugula
- Red cabbage
- Fermented vegetables (I use Goldmine Natural Krauts)
- Dulse or kelp flakes (I use Main Coast Sea Seasonings)
If you have a busy schedule (don’t we all), then preparing your breakfasts in advance will help you make good choices that nourish and fuel you. A few tips for always choosing a healthy breakfast bowl rather then that pastry at the coffee shop:
- You can bake multiple sweet potatoes in the oven at one time. They hold in the fridge for 1 week. I eat them cold in my breakfast bowl on the regular. You can read about the gut benefits of eating cold sweet potatoes here.
- Variety is the spice of life, so be sure to pick up different varieties, colors and sizes. Yes, there will be a flavor difference if you buy the mini sweet potatoes versus the average size ones we most often see. Mix it up.
- Same goes with your leafy greens. I mix up the base greens and the wilted greens all the time. I use mixed salad greens, spinach, curly or dino kale, beet greens, arugula and Organic Girls Super Greens.
- Have multiple travel containers, all the same size, that you can prepare your breakfast in. I like the 2 cup sized Pyrex glass bowls with plastic lid. The size holds just the amount I need that will fill me up but also stop me from over eating. Prepare 2-3 bowls on Sunday night to kick off your week.
- Always have more then 1 type of fermented vegetable in the fridge. Experiment and find the flavor and vegetables you like. I prefer sauerkraut (fermented probiotic rich cabbage). Goldmine Natural Foods makes my favorite krauts. I’ve tried many brands, and I taste a huge difference.
- Remember, kraut that is on the shelf that has been pasteurized is not the same as probiotic rich kraut you see in the refrigerated section. If it is ‘shelf stable’ it is not going to be full of the happy gut probiotics you are looking for.
- Organic Kraut (classic green cabbage)
- Golden Kraut (with turmeric and carrots)
- Garlic Kraut (classic green cabbage with garlic)
- Purple Kraut (purple cabbage)
1 small roasted sweet potato, about 4-6 ounces, diced
1 handful of mixed greens, chopped
1 large handful of spinach
1 T fermented vegetable
¼ cup red cabbage, shredded thin
¼ avocado, cubed
1 teaspoon olive oil
1-2 T tahini
Sprinkle of dulse
- Preheat oven to 400 degrees. Wash sweet potato. Using a sharp knife, poke it. Place in oven and bake for 30-40 minutes, depending on its size.
- Prepare the base of your salad bowl by rough chopping a handful of mix greens. Place in your bowl.
- Add a large handful of spinach to a skillet along with 1-2 tablespoons of water. Turn stove on high and let spinach lightly wilt. Once you see a few pieces of spinach wilt, stir and turn off heat (the spinach will keep cooking and wilting). Remove from pan and add to your bowl over the raw greens.
- Measure out 4 to 6 ounces of the sweet potato, dice into chunks.
- Arrange your bowl, adding remaining ingredients including the sweet potato, fermented vegetable of choice, red cabbage and avocado. Drizzle 1 tablespoon of olive oil over the greens and cabbage. Drizzle 1 to 2 tablespoon of tahini around the bowl. Finish with a sprinkle of dulse.
Are you eating a savory breakfast? Comment below and share what is working for you.
ABOUT THE AUTHOR
Whitney Aronoff is a Natural Foods Chef based in Laguna Beach, California. She graduated from Southern Methodist University with a degree in Communications, and went on to culinary school at The Natural Gourmet Institute in New York. She works as a personal chef and teaches cooking classes, with a focus on healthy, whole foods cooking. You can follow her food and wellness adventures on Instagram at @WhitneyAronoff @StarSeedKitchen and on her website www.WhitneyAronoff.com.