BREAKFAST COOKBOOKby & Derek Wahler
The Flat Belly Detox Diet System
AWESOME VEGGIE OMELET
Preparation: 10 minutes | Cook: 10 minutes | Servings: 2 servings
1 small onion, chopped
1 green bell pepper, chopped 2 tablespoons extra-virgin olive oil
2 tablespoons milk
2 ounces shredded part-skim mozzarella cheese
salt and pepper to taste
Add 1 tablespoon of olive oil in a medium skillet over medium heat. Saute' onion and bell pepper in a skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender. While the vegetables are cooking beat the eggs with the milk, and salt and pepper. Shred the cheese into a small bowl and set it aside.
Remove the vegetables from heat, transfer them to another bowl and sprinkle the remaining ¼ teaspoon salt over them. Pout the remaining 1 tablespoon of olive oil in the skillet over medium heat again. When hot, add the egg mixture and cook the eggs for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry.
Sprinkle the cheese over the omelet and spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.
BAKED TILAPIA AND EGGS
Cook: 20 minutes | Servings: 4 servings
4 8-ounce boneless, skinless tilapia fillets
8 large eggs
6 tablespoons chopped scallions 6 tablespoons chopped parsley 2 tablespoons drained and rinsed capers
3 tablespoons extra-virgin olive oil
1 teaspoon paprika
1/2 teaspoon cayenne pepper salt to taste
Preheat oven to 400°F (200°C). Pour olive oil in an oven baking dish. Place the tilapia in pan and turn to coat with oil. Season with about half the salt, paprika, and Cayenne.
Bake for 4 minutes, then add scallions, parsley and capers. Then crack and pour eggs in the corners of the pan, so that they land next to, not on top of fish. Season eggs with remaining salt, paprika and cayenne. Continue baking until fish is just opaque and eggs are lightly set, 7 to 8 minutes more.
BERRY TOFU SMOOTHY
Preparation: 5 minutes | Servings: 2 servings
1 cup orange juice 1 banana, frozen 2 cups frozen berries ½ cup silken tofu 1 plain Greek yogurt
CRUSTLESS BREAKFAST QUICHES
Cook: 30 minutes | Servings: 12 servings
8 ounces chicken Italian sausage, removed from casing and crumbled into small pieces 7 eggs
8 ounces mushrooms, sliced ¼ cup shredded part-skim mozzarella cheese
¼ cup sliced scallions 1 cup milk
1 teaspoon extra-virgin olive oil Salt and pepper to taste
Preheat oven to 325°F (160°C). Coat a nonstick muffin pan with cooking spray. Heat a large nonstick skillet over medium-high heat. Add sausage and mushrooms, and cook until golden brown, about 8 minutes.
Transfer to a bowl to cool. Stir in scallions, cheese, salt and pepper. Whisk eggs and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup. Bake until the tops are just beginning to brown, about 20 minutes.
Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.
CUBAN BREAKFAST CUSTARD
Preparation: 5 minutes | Cook: 25 minutes | Servings: 2 servings
2 cups whole milk
1 tablespoon coconut sugar 2 tablespoons cornstarch 1/8 teaspoon ground cinnamon salt to taste
Whisk together the cornstarch, salt, coconut sugar, and cinnamon in a saucepan. Stir in the milk with a whisk, and set over medium-high heat. Continue whisking and cooking until custard reaches a thick consistency, about 25 minutes. Make sure you keep stirring the entire time or it might clump or burn. The custard will continue to thicken as it cools. Spoon into bowls to serve.
Cook: 25 minutes | Servings: 12 three-inch pancakes
3 egg yolks 3 egg whites
¾ cup cottage cheese half a stick butter, melted 1 tablespoon pure maple syrup 1/8 cup whole grain flour 1/8 cup coconut flour
1 tablespoon grated lemon zest ¼ teaspoon salt
In a bowl, stir together the egg yolks, flours, cottage cheese, butter, maple syrup, salt and lemon zest until well mixed. In the bowl of a stand mixer, beat the egg whites until they hold stiff peaks.
With spatula, fold whites into yolk mixture, stirring gently until there are no yellow or white streaks.
Heat a cast-iron skillet over medium heat. Grease lightly and spoon out about three large tablespoons of batter for each pancake. Cook slowly for about 1 ½ minutes, then turn
pancake over and cook for about 30 seconds. Keep pancakes warm until ready to serve.
MIDDLE-EASTERN GARBANZO BREAKFAST
Preparation: 20 minutes | Cook: 6 minutes | Servings: 4 servings
2 16-ounce cans garbanzo beans, drained
¼ cup coarsely chopped parsley 2 garlic cloves, finely grated 1 plain Greek yogurt
¼ cup torn mint leaves, plus sprigs for serving
¼ cup raw cashews 3 tablespoons pine nuts ¼ teaspoon ground cumin 2 tablespoons olive oil ¼ teaspoon paprika
Radishes and olives for serving salt and pepper to taste
Heat olive oil in a large skillet over medium high heat. Add garbanzo, garlic, and cumin, and cook, tossing occasionally, until they are warmed through and scented from the garlic, about 3 minutes. Season with salt. Transfer to a platter. In the same skillet over medium heat, heat up the oil, add cashews and pine nuts and continue to cook, stirring often until nuts have slightly darkened, 2-3 minutes.
Dollop yogurt over chickpea mixture. Top with parsley, cashew mixture, and mint. Sprinkle with paprika. Serve with radishes, olives, and mint sprigs alongside.
MIXED VEGGIE SAUSAGE CASSEROLE
Preparation: 15 minutes | Cook: 30 minutes | Servings: 4 servings
2 pounds bulk Italian sausage 8 eggs
3 medium green peppers, chopped
1 medium onion, chopped 1 medium zucchini, cut into 1/4-inch slices
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
2 cups shredded mozzarella cheese
2 cups milk
1 tablespoon Dijon mustard salt and pepper to taste
In a large skillet over medium high heat, cook the sausage, green peppers and onion together until completely cooked through, about 5 minutes.
In a separate bowl, whisk the eggs, milk, salt, pepper and mustard. Stir in the sausage mixture, spinach, cheese and zucchini. Transfer to a greased baking dish. Cover and bake at 350°F (180°C) for 30 minutes. Uncover; bake 15 minutes longer or until a knife inserted near the center comes out clean.
SUMMER BREAKFAST SALAD
Preparation: 20 minutes | Servings: 4 servings
4 unpeeled cucumbers 1 quart cherry tomatoes 2 teaspoons minced fresh mint ¼ cup fresh lime juice
¼ cup extra-virgin olive oil salt to taste
Slice cucumber in half lengthwise. Remove seeds in the middle, using a teaspoon. Slice cucumber, about 1/2 inch thick. In a large bowl, gently smash tomatoes with a mug until flesh starts to break apart. Add cucumber.
Add lime juice and oil toss to coat; season generously with salt. Transfer tomatoes and cucumbers to a small platter and top with mint.
SUPER PROTEIN BREAKFAST SALAD
Preparation: 20 minutes | Servings: 2 servings
2 5-ounce cans tuna, drained and flaked
1 large red bell pepper, finely diced
½ cup finely chopped red onion ½ cup chopped cilantro
4 teaspoons capers, rinsed 4 cups mixed salad greens 4 tablespoons extra-virgin olive oil, divided
1 15-ounce can kidney beans ½ cup lemon juice, divided salt and pepper to taste
Combine tuna, beans, bell pepper, onion, cilantro, capers, ¼ cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining ¼ cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 2 plates. Top each with the tuna salad.
SUPER PROTEIN EGG MUFFINS
Preparation: 5 minutes | Cook: 25 minutes | Servings: 4 servings
1/2 cup shredded mozzarella cheese
3 fresh 90-10 burger patties, and crumbled
1 serving cooking spray
Preheat oven to 350°F (175°C). Beat eggs in a large bowl. Stir cheese in and crumbled burger into the eggs. Prepare 6 muffin cups with cooking spray. Ladle into muffin cups to about 3/4-full. Bake in preheated oven until the egg is cooked in the center, about 25 minutes.
SUPERGREEN BREAKFAST SMOOTHIE
Preparation: 10 minutes | Servings: 1 servings
3/4 cup spinach
1 small avocado, peeled and pitted
1 frozen banana, peeled and cut into chunks
¼ cup almond milk
¼ teaspoon ground cinnamon
THAI BREAKFAST SMOOTHIE
Preparation: 5 minutes | Servings: 1 servings
2 carrots, washed and unpeeled 1 apple, peeled and quartered ¼ cup coconut milk
1/2 teaspoon grated fresh ginger root
Cook: 10 minutes | Servings: 4 servings
2 medium zucchini (about 10 ounces)
2 garlic cloves, minced
2 tablespoons minced scallions 2 tablespoons milk
1 tablespoon extra virgin olive oil salt and pepper to taste
Grate the zucchini on the large holes of a box grater. Heat the extra-virgin olive oil over medium-high heat in a skillet. Add the zucchini. Cook, stirring often, until it wilts, about three minutes. Add the garlic and continue to cook, stirring, for another minute or two until the mixture is very fragrant. Season to taste with salt and pepper. Turn the heat down to medium.
Beat the eggs in a medium bowl. Add the milk and salt and pepper to taste, and whisk together. Stir in the scallions. Add to the pan with the zucchini, and cook, stirring every few seconds with a rubber spatula, until the eggs are scrambled. Remove from the heat and serve.