A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
Recipe: Jicama Hash With Turkey Bacon and Avocado
This hash is a satisfying treat, yet contains lighter, healthier ingredients than traditional versions. The jicama is a lighter alternative from traditional potato, while turkey bacon is a stand-in for pork bacon.
Ingredients
1 tablespoon extra virgin olive oil
1 onion, diced
4 strips organic, nitrite-free uncured turkey bacon, diced
4 cloves garlic, minced
2 cups jicama, cubed
2 cups kale, washed and shredded
1-2 tablespoons water
8 omega-3 eggs
1 avocado, sliced into 8 slices
1 tablespoon smoked paprika
½ tablespoon sea salt
½ tablespoon black pepper
1 tablespoon garlic powder
½ tablespoon onion powder
1 teaspoon cayenne powder (or more if you like it spicy)
1 teaspoon cumin
1 teaspoon turmeric
2 teaspoons oregano, dried
2 teaspoons thyme, dried
Directions
- Mix the spices and set aside.
- Heat oil over medium-high heat in a medium-size skillet. Add onion and cook for about 5 minutes or until softened.
- Add bacon and garlic and cook another 2-3 minutes until fragrant. Stir continuously.
- Add jicama, kale and 2 teaspoons spice mix and stir to combine.
- Add a tablespoon of water, stir and let cook for 10 minutes. Add a little more water if hash starts to stick to pan. Note: Jicama will still have a crunchy texture, even when cooked.
- Meanwhile, cook your eggs in the other frying pan. Sunny-side up works well with this recipe but you could also poach your eggs.
- Divide hash into 4 bowls. Place 2 eggs over each serving and garnish with avocado slices.
Nutritional information
Makes 4 servings.
Each 1-cup serving (about 1 cup hash, 2 eggs and 2 slices avocado) contains:
Calories 351
Fat 21g
Saturated fat 4g
Cholesterol 375mg
Fiber 9g
Protein 22g
Carbohydrate 19g
Sodium 352mg
Prep Time: 15 minutes | Cook Time: 25-30 minutes
Recipe: Scrambled Eggs With Tomatoes, Herbs and Goat Cheese
This recipe makes an amazing breakfast or — let’s be honest — who doesn’t love breakfast for dinner? It’s incredibly versatile, protein-packed and easy on your digestive system. And it’s always a hit with kids! (Best when tomatoes are fresh and in season.)
Ingredients
8 large eggs
1⁄2 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
2 tablespoons filtered water
1 tablespoon clarified butter or ghee
1 small tomato, roughly chopped
2 ounces soft goat cheese
1⁄4 cup fresh herbs (chives, thyme, parsley, dill, oregano), roughly chopped
Directions
- In a large bowl, whisk together the eggs, salt, pepper and water.
- In a large nonstick skillet, warm the butter over medium heat until shimmering. Add the egg mixture and stir with a wooden spoon until the eggs form soft curds, about 3 minutes.
- Fold in the tomatoes and remove the pan from the stove. Gently fold in the goat cheese and herbs, divide among four serving plates, and serve immediately.
Nutrition information (per serving)
Makes 4 servings
Calories: 250
Total fat: 10 g
Saturated fat: 15 g
Cholesterol: 359 mg
Fiber: 0.3 g
Protein: 16 g
Carbohydrates: 2 g
Sodium: 480 mg
Recipe: Ginger Spice Smoothie
This creamy, low-carb smoothie is a great way to start your day on the right, energetic foot. An additional benefit is that ginger is great for digestion!
Ingredients
1 1/2 cups almond or cashew milk
2 tablespoons raw almond butter
2 teaspoons grated ginger
1/4 teaspoon grated nutmeg
1 handful baby spinach or greens of choice
Directions
- Place all ingredients in a blender and blend until smooth and creamy.
- Serve immediately.
Nutrition information (per serving)
Makes 1 serving
Calories: 400
Total fat: 31 g
Saturated fat: 4 g
Cholesterol: 0 mg
Fiber: 7 g
Protein: 13 g
Carbohydrate: 19 g
Sodium: 30 mg
Recipe: Non-Coffee Vanilla Latte
For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine.
Ingredients
2 cups hot filtered water
2 tablespoons grass-fed butter or ghee
2 tablespoons Dr. Bronner’s organic coconut
oil or 2 tablespoons MCT oil
1 teaspoon unsweetened vanilla powder or pure vanilla extract
Optional: ½ teaspoon organic ground cinnamon and ¼ teaspoon cardamom
Optional: 1 teaspoon organic cocoa powder or 1 to 2 tablespoons of organic canned pumpkin
Directions
Place all ingredients in a blender and blend until creamy.
Nutritional information (per serving)
Makes 1 serving.
Calories 520
Fat 54 g
Saturated Fat 44 g
Cholesterol 80 mg
Fiber 1 g
Protein 1 g
Carbohydrate 2 g
Sodium 0 mg
