Taming Breakfast

Our family has a very consistent morning routine. My wife, daughter, and I arise well before sunrise, feeling refreshed and energized. After showering and dressing we’re able to spend some time on the back patio, meditating together as we watch the sunrise. Then, we all go inside and prepare breakfast, our early awakening affording us plenty of time for a meal that’s as complex and appealing as we want. A common breakfast might be an egg dish from locally raised, pastured eggs, fresh vegetables, and a freshly prepared cream sauce, followed by locally grown organic berries covered in cream that we whipped moments before. We usually have time to savor this breakfast on the patio and then leisurely clean up the breakfast mess and gather our belongings as we head out to begin our day.

Yeah, right. Morning in our house is nothing like this. Mornings around here more closely resemble a chaotic fire drill.

Many days it seems we barely have enough time to brush our teeth and find clothes that match. Half the time we’re yelling frantically across the house at one another to orchestrate vital tasks like feeding the pets and making sure someone lets the dog outside to pee.

And breakfast? We’re lucky to even have breakfast some days. It’s even more amazing that the breakfasts we fix are healthy and delicious.

If your mornings are anything like ours, time is a premium. To help, here are a couple of our favorite quick and easy breakfasts:

Chocolate Breakfast Smoothie

Breakfast smoothies are perfect for those days when time is at an incredible premium.

Ingredients (quantity is per-person; scale as needed)

  • one pastured egg, raw
  • 1 cup unsweetened coconut milk
  • 1/2 scoop vanilla protein powder
  • 1 heaping tablespoon 100% cocoa powder
  • a splash of vanilla extract
  • a heavy shake of cinnamon
  • Stevia sweetener, to taste
  • optional: a drop of peppermint extract

Toss the ingredients in a blender, blend until smooth, and pour over ice into an insulated mug. With a little teamwork we can whip out a pitcher of smoothie in less than three minutes. Since the smoothie has raw egg in it, we pour it over ice and we don’t let it sit around too long at room temperature.

A note about raw eggs: Some people are squeamish about raw eggs, but we are not, primarily because we get our eggs from a local producer who lets his laying hens roam the pasture. Unlike fake “free-range” hens that might see sunlight for a few moments at a time, (if they’re lucky enough to squeeze through that little hole in their cage), truly free-range hens live their life on the pasture, moving freely and eating an omnivorous diet. If the hen is healthy and raised in a healthy way, raw eggs are not something to be feared.


Recipes for migas are as varied as the cultures of the globe. Tex-Mex migas are different from Spanish migas, which are different from Portuguese migas. In my Italian family, frittatas, which approximate migas, were common when I was growing up.

Our migas recipe varies, too, depending on the tastes of the person eating and whatever ingredients we have laying around.


  • Pastured eggs
  • Shredded cheese (cheddar works okay for those preferring a less spicy taste, a peppered jalapeño or ghost pepper cheese works really well for those who like the spice)
  • Avocado
  • Coconut oil

Optional Ingredients:

  • Black beans
  • Chopped onions
  • Minced jalapeño
  • Minced garlic
  • Salsa
  • Chopped, low-glycemic vegetables
  • If you insist, a few organic corn tortilla chips, or better yet, homemade flax crackers (I’ll post our homemade flax cracker recipe in the near future)

Preheat a skillet and oil it with coconut oil.

Whisk the eggs and scramble them in a pan, along with the avocado and optional ingredients. At the last minute, stir in shredded cheese.

Pile the migas on a plate and if you absolutely must have some crunch, crumble one or two organic corn tortilla chips over the top. If desired, pour some salsa over the top.

Our daughter prefers the mild migas with no hot peppers or spicy cheese. She likes the crunch, so I overlook my grain-free policy and crumble one or two organic corn chips on the top. I figure if two organic corn chips is the price I need to pay to get a child to eat a plate of pastured eggs cooked in coconut oil, combined with a healthy pile of avocado, it’s a fair trade.


P.S., My daughter insisted I include a photo of one of her recent dessert creations: a low-carb garden, featuring low-carb ice cream, sugar-free butterflies, and a sugar-free lollypop for the tree.

5 thoughts on “Taming Breakfast

  1. You had me going for a few minutes with the description of a tranquil breakfast on the back porch as you watch the sun rise…who really lives like that?!
    Thanks for the recipes!

    • They came from the sugar-free section of the candy store at the mall. (One of those candy stores that has hundreds of self-serve bins of various sugary things, priced per pound.) One small section of the store features “sugar-free” candy, which as I keep reminding my daughter, does not always mean low-carb!

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