Breakfasts (Winter)

Sunflower Granola – I never know what to call these made-up medleys, and be aware that I didn’t taste this myself, but my son loved it. Sunflower seeds and almonds (both pre-soaked, dehydrated, then frozen so always ready), cranberries, yogurt. I think this would be nice with a little spice added, but as goat yogurt is as tangy as sour cream, I’m not sure what would go nicely. If you know, please post it!

This is a list of breakfasts we eat. Every time we introduce a new recipe, it is posted to the top of the list. As a new one is entered, the previous is bumped into the alphabetical listing below. Note: Any non-sweet menu item calling for water can use broth interchangeably. I freeze broth in 2 cup portions, and pull one out every evening for use the following day. In any random (non-sweet) place calling for water, I simply switch out two cups worth of water for two cups of broth. This is how my son and I each get our daily  cup of broth.

Almond Muffin and Half a Frozen Banana

Apple – Whole or sliced, with or without cinnamon on top, or cooked five minutes into applesauce.

Asian Salmon Patties – I haven’t perfected this one yet. If you have ideas, please let me know. It was inspired by the recipe for ‘Asian Burgers’ in the May 6, 2008 issue of Woman’s Day magazine, but that included 1/2 cup of bread crumbs. As I skipped those (and, for some reason, added an extra egg), several of my patties ended up too moist and not thick like in the magazine’s photo. 14-15 oz salmon; 1/2 cup minced bell pepper; chopped scallions/onions; one egg; 1 tbsp lime juice; 1 tbsp grated ginger; sea salt to taste. Form into patties, panfry.

Borscht – Left over from last night. Even better the next day!

Butternut Squash – Steamed, then mashed with ghee, salt and pepper. (This also helps my son poop, by the way.)

Butternut Squash Pancakes – I was surprised that these pancakes rivaled the lightness, sweetness and consistency of almond flour pancakes. They had the additional benefit of not needing honey, such that they were not prone to burning. I steamed the squash (this way, less water ends up in the finished product) and added an egg, salt and pepper. Mashed and stirred into pancake batter consistency, then heated over medium in a pan conditioned with coconut oil. They took awhile to become flippable, but did indeed. These were good!

Cashew Brownies – Not that they need justifying (hey, they’re nuts, eggs and a bit of honey!) but I did want to note that I included these this morning because they help my son poo, and yesterday indicated that his bowels needed some encouragement.

Cauliflower-Ginger Soup – I woke this morning with this idea in my head. It worked wonderfully! In coconut oil, sauteed half a large onion and one clove of garlic and, a bit later, peeled and chopped ginger (about 15 thin slices). Added chicken broth and a whole chopped cauliflower. Simmered for half an hour. Blended. Added enough water to get the consistency I wanted. Added black pepper and sea salt. Note: My son opted to put whole almonds in his.

Chili Stir-Fry – This morning, I had no ginger on hand and very little of anything else – except for zucchini. My resulting experiment worked: Over low-medium heat, saute sliced onions and minced garlic in coconut oil. Add chili powder, saute another 5 minutes. Add lots of sliced zucchini. Saute another 5 minutes. Add salt. Serve sprinkled with (pre-soaked and dehydrated) sesame seeds.

Chowder – I had leftover salmon and I had leftover veggie soup. I mixed them together for a hearty and delicious fish stew. (I like when things are this easy!)

Ginger StirFry – A warm yet cleansing dish. In coconut oil, sautee for ten minutes onion slices, minced garlic, minced ginger.¬† Add chopped carrots, sliced zucchini, mushrooms, black pepper. (Cauliflower and broccoli would also work well.) Add a bit of water. Sauteed uncovered ’til desired softness and thickness of “sauce”. Shut off. Add sesame seeds and salt.

Medley – My son loves leftovers blended into a pate. Today’s leftovers were: Lebanese Eggplant; Zucchini Pasta & Sauce; Pumpkin Seed Patty. Everything is used up, and my son is happy and satisfied.

Smoothies – I’ve just started into these. #1 – Eggs, softened coconut oil, softened butter, vanilla, cinnamon, touch of honey blended. #2 – Eggs, yogurt, vanilla, cinnamon, touch of honey. #3 – Eggs, coconut milk, vanilla, cinnamon, touch of honey. This one is basically egg nog! Very addictive, but I limit dishes using any canned stuff to once a week.

Pizzazz Burgers – These are made of leftover “pizzazz” blended with egg and heated in coconut oil. For the pizzazz recipe, see Sunflower-Carrot Pizzazz on the dinner options page.

Poached Salmon & Veggies – Topped the salmon with lemon juice. Veggies were green beans and cauliflower steamed and mashed together with ghee, salt, pepper.

Pumpkin Seed Patties with or Without Ripe Avocado – I made these up last week and can’t get over them. They are very much a cornmeal texture, which I adore, or like a “breaded” food. Either interpretation = yum. To do: Soak pumpkin seeds in water (with a bit of sea salt) 8-12 hours. Rinse and drain well. Mix with egg (maybe one egg for every two or three cups of seeds?) and some sea salt. Blend. Pumpkin seeds blended will retain a bit of texture –that’s good. Pre-heat pan over medium low (eg. “4”) and add coconut oil or ghee. Drop blobs of thick batter into pre-heated pan. Mash with spoon to form patties. Heat ’til bottom is slightly browned, then flip. Eat as-is or smear ripe avocado across the top. These hold together so also pack well.

Quiche Muffins – My sister created this for my son, who loves anything in a muffin shape. I finally tried one myself and adored it! Different every time, but today’s was: steamed kale, eggs, leftover tomato paste, coconut oil, oregano, basil, salt. Blended, put into a greased muffin tin, baked at 350 degrees for 20 minutes. Portable and freezable.

Shepherd’s Pie (Leftover) – I suppose one could also pre-prep a fresh batch, then put it in the fridge or freezer for mornings in which one wakes extra early and with a big appetite, like I did!

Tuna Salad – My son wanted fish this morning. I had no salmon thawed, but had a very rare can of tuna around. I mixed the tuna with a dill kraut, goat yogurt, pepper and salt. Not amazing, but a good, well-rounded dish. The dill kraut would go even better with salmon!


Did you catch that we don’t have eggs for breakfast? They simply never occur to me! We could also be having pancakes and if we were on yogurt yet, shakes would be very enticing…Indeed, there is no lack for GAPS breakfasts.

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16 thoughts on “Breakfasts (Winter)

  1. Oh…and PS…cinnamon and nutmeg would go deliciously w/ your sunflower granola, as would dehydrated coconut flakes.

    Thanks for posting!

  2. I just tried to make butternut squash pancakes using mashed, steamed squash and egg yolks, but they didn’t stay together nor did they become “flippable” without blackening on the bottom. Am I missing something? Help! :)

    • Hi Dawn,

      I’m never sure of my proportions. I recommend posting your q’ to the support group – I believe someone there had once posted an actual *recipe*. I tried Googling it for you, but nothing came up.


  3. Hi Baden,

    I saw your request for comments on the salmon patties. I’ve been making lots of what I call ‘chicken fritters’ lately. It’s essentially the same recipe as you make (like you, I don’t usually measure things), but I do use some “sunflower flour” which makes us all smile to say and takes the place of the breadcrumbs in that magazine recipe.

    By sunflower flour I mean crispy sunflower seed (soaked in salt water, then dehydrated per the NT crispy nuts recipe), ground up in the food processor. (I’ve read your posts saying that you don’t usually dehydrate your seeds/nuts and I doubt that it would make much difference in these patties.) Sometimes this “flour” comes out more chunky, others more flour-like. Then I add fresh onions, garlic, salt, pepper, egg, and chopped, pre-cooked chicken meat. Mix, form patties, and panfry in liberal amounts of ghee or coconut oil.

    The point of this loooong comment is that maybe a breadcrumb substitute would make it into a really yummy dish for you.


  4. Hi Baden.

    I’ve often read your posts on the GAPS Yahoo group, and I am really grateful for all of your work — and thanks for sharing your recipe ideas — I think sharing our recipes is one of the most supportive ways that we mamas can help each other.
    Anyhow, we’ve been slowly implementing GAPS over the past few months in our house. I’m still confused about something on GAPS, and SCD and that is — almond flour! Pre-GAPS I always soaked and dehydrated my organic almonds. Now, I need to use many more almonds than I ever needed to before, and I’d prefer that they be skinless. So I’d like to be able to buy raw organic blanched almonds or almond flour. Yet, I have not been able to find a source for these, and I wonder — are many other GAPS families just buying non-organic almond flour? This would not seem to make sense since these nuts must have some form of pesticides on them.
    Is my best bet just to soak and dehydrate organic almonds with the skins still on? Are you familiar with this issue of non-organic vs organic almonds and almond flour?

    Thanks so much in advance.


    • Hi Marla,

      I use very limited almond flour, and it is all non-organic. I don’t love that, but it’s a compromise I make for the little baking we do.

      When I process my own (organic) almonds into nut loaves, nut butters, etc, I soak, dehydrate and use them with the skins on. We don’t have problems with the skins.

      I’m not sure what other families do; I suggest posting that query to the list.

      All my best,

  5. Hello! I’m recipe shopping, and trying to get ideas to keep me from stopping at starbucks on the way home and delving into bad stuff, like I just did (cramp-o-rific)

    With the pumpkin seeds, is this with the shell on? I see ‘pepitas’ at the store, but I can’t imagine how to get the shells off at home without a ton of work. I’ve been saving squash seeds in the freezer hoping to experiment.

  6. This is in response to Marla – you can still soak and dehydrate your almonds and make them into almond flour. Once the almonds are soaked, the skins are very easy to pinch off, then you could dehydrate them and make them into flour as you would with any almonds.

  7. I have found that the skins come off more easily if, after soaking, you give the almonds a quick extra soak in boiling water. Start pinching the skins off while the water is still hot (press on them between your fingers).

  8. Hi Baden, i want to make cashew brownies, also other recipes, can,t find them, i may be silly but i,ve been looking for a while, and please let me know where i can get other recipes as i,m just starting the GAPS DIET and need lots of info for food intolerance, been ill for 17 years now, finally i,ve found the right help, i,m so grateful.
    Regards Gabrielle

  9. salmon patties work well with coconut flour, as it is already pretty mealy.
    I love that you have a place specifically for winter breakfasts. Ever since winter set in, I am very turned off by eggs and want nothing to do with them. I suppose it has something to do with winter eggs having less nutrition or the fact that winter eggs aren’t really supposed to exist. To give you an idea of the significance of this change, I was eating almost 2 dozen a week by myself.

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