Breakfast with dr Samantha p 1

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1 Breakfast with dr Samantha p 1 Dr. Samantha Brody Breakfast with Dr. Samantha TM 13 Gluten-free, Dairy-free & Soy-free Recipes and Strategies

Breakfast with dr Samantha p 2 recipes 1. Soaked Oats (pg. 4) 2. Ham and Egg Rosettes (pg. 5) 3. Breakfast Hash (pg. 6) 4. Smoked Salmon Toasts (pg. 7) 5. Gluten-Free Dutch Babies (pg. 8) 6.

2 Breakfast with dr Samantha p 2 recipes 1. Soaked Oats (pg. 4) 2. Ham and Egg Rosettes (pg. 5) 3. Breakfast Hash (pg. 6) 4. Smoked Salmon Toasts (pg. 7) 5. Gluten-Free Dutch Babies (pg. 8) 6. Cereal (pg. 9) 7. Chia Pudding (pg. 10) 8. Green Scramble (pg. 11) 9. Smoothies (pg. 12) 10. Frittata (pg. 13) 11. Baked Egg Muffins (pg. 14) 12. Dinner for Breakfast (pg. 15) 13. And a Side of Protein, Thanks (pg. 16) Key: GF = gluten-free DF = Dairy-Free SF = soy free Vg = vegetarian Vn = vegan

3 Breakfast with dr Samantha p 3 On breakfast OK, I m going to come clean. I don t like eating breakfast. I don t like it one bit. If I had my druthers I d wait until early afternoon to eat. For years I justified this with my body knows what I need and I m not hungry. But the thing is, just because my stomach isn t hungry it doesn t mean that my body and brain don t need food. (We need fuel to think, to react, and function optimally.) If I m lazing around on vacation, no big deal. But when I need to be present and energetic and functioning at capacity? Breakfast it is, whether I like it or not even if it s something simple. But it s more than just eating. It s not just that you eat, it s what you eat. It s best if you get some protein in your belly, and generally stay away from refined grains and sugars so your blood sugar isn t bouncing around all morning. Bouncing blood sugar makes people tired and grumpy. Grumpy bums out your family and co-workers. Grumpy feels awful. The problem is that eating junk in the morning or not getting enough protein can be just as bad as skipping breakfast altogether. It s simple enough to grab a muffin (ahem, cake) or a scone (ahem, cake), or even a bagel or an English muffin (ok not cake but certainly not healthy) and a cup of coffee or even worse, one of those flavored drinks from your favorite coffee place. It may be better than nothing, but you don t have to settle for that. So what should you eat? The truth is that it varies from person to person. If you have high blood sugar, I might lean toward more protein for you. If you go to the gym every day at 10am I might recommend including some healthy carbs. Arthritis? No nightshades. And that said, there are endless variations on the theme of healthy breakfast. This book will cover 13 basic healthy breakfast plans, and you can go from there. If you need a more personalized approach, you know where to find me. Enjoy!

Breakfast with dr Samantha p 4 soaked oats Soaked Oats are an easy, prep ahead breakfast. I had them for the first time decades ago at my sister s house in rural CT.

4 Breakfast with dr Samantha p 4 soaked oats Soaked Oats are an easy, prep ahead breakfast. I had them for the first time decades ago at my sister s house in rural CT. We would go to the local farm for raw milk and yogurt then make it up the night before. I stopped eating dairy not soon after that, and this yummy breakfast dropped off of my radar for ages. But of late it s part of our regular rotation again. I especially love it in the summer. Ingredients 1 cup gluten-free rolled oats 1 1/2 cups milk alternative- I like unsweetened hemp milk for the extra fatty acids. Unsweetened almond or coconut milk would work just as well. 1/2 cup blueberries 1/3 cup slivered almonds 1/3 cup raw or toasted chopped walnuts 1 TBSP slightly ground flax seeds 2+ TBSP hydrolyzed collagen protein powder (if you re not vegetarian) What To Do 1. Just throw all of the ingredients (except the flax seeds, which turn a little slimy if they are immersed in liquid) into a bowl, or a jar, and let them soak for at least an hour. I always prep ours the night before so soak just the oats and and add the nuts and fruit in the morning. 2. Variation: One of the cool things about this recipe is its versatility. You can use any fruit, nut, or seed that you like. Have you heard of chia seeds? They are considered a superfood and add a lovely little crunch if you sprinkle them on at the end. 3. Again, I d encourage you to add a protein side! See page 16. GF, DF, SF, Optional Vg/Vn

Breakfast with dr Samantha p 5 ham and egg rosettes Ham and Egg Rosettes are another dish you can pre- make, though I personally prefer them fresh and hot.

5 Breakfast with dr Samantha p 5 ham and egg rosettes Ham and Egg Rosettes are another dish you can pre- make, though I personally prefer them fresh and hot. They are super easy, even my kid can pull them off. Ingredients 6 slices of nitrate/nitrite free ham 2+ cups of cooked spinach. You can pre-cook this with garlic or just sauté with olive oil or coconut oil. You can also use raw but it won t be as much spinach in there and we re using this as an opportunity to get some extra veggies! 6 pasture-raised chicken eggs What To Do 1. Preheat oven to Place ham slices in muffin tin, folding around itself to fit and make a cup in the middle. 3. Add 2-3 TBSP of cooked spinach into each ham cup 4. Crack one egg into each cup. 5. Cook until white of egg is set, about 15 minutes. These can be made ahead and refrigerated but they are definitely better fresh! GF, DF, SF

Breakfast with dr Samantha p 6 Veggie Hash Veggie Hash with a Protein Side or a Meat Hash is a great option for using up what you ve got in the fridge. Just about any vegetable works in this dish.

6 Breakfast with dr Samantha p 6 Veggie Hash Veggie Hash with a Protein Side or a Meat Hash is a great option for using up what you ve got in the fridge. Just about any vegetable works in this dish. I picked out my favorites for the recipe. Ingredients (makes leftovers!) 1 small yellow potato 1 cup kale chiffonade (cut into little strips) 1/2 cup broccoli cut into small pieces 1/2 cup onion cut into small pieces 1/2 cup red pepper cut into small pieces 1/2 cup thin green beans or haricots verts cut into small pieces 8 oz sliced or cubed chicken breast What To Do 1. Heat olive oil to gentle shimmer in a cast iron or other heavy pan. 2. Add onion to oil and cook until slightly browned. 3. Add potatoes and cook until just soft. 4. Add hard veggies such as broccoli, green beans, peppers until just soft. 5. Add greens and sauté until wilted. 6. Add chicken or serve with a side protein if desired. Ideas: turkey bacon, chicken or turkey sausage, 2 poached eggs, roasted tempeh. GF, DF, SF, Optional Vg/Vn

Breakfast with dr Samantha p 7 Smoked Salmon Toasts Smoked Salmon Toasts are a staple at our home. You should be able to get wild smoked salmon at the health food store or Trader Joes.

7 Breakfast with dr Samantha p 7 Smoked Salmon Toasts Smoked Salmon Toasts are a staple at our home. You should be able to get wild smoked salmon at the health food store or Trader Joes. Please avoid farmed salmon, it s not good for your body or for the environment. Ingredients 2 pieces whole grain toast. Please note that most gluten free bread is low in fiber and full of refined flours. Read labels carefully. If you can get it, I love Happy Campers bread and buns. Butter or butter substitute. We use soy-free Earth Balance. Capers Package of smoked wild salmon or lox What To Do 1. Toast the toast. Butter or faux butter the bread. Put on the salmon. Sprinkle with capers if you like them. If you eat dairy, this is yummy with organic cream cheese spread or crème fraiche under the salmon. I love the new Kite Hill cultured almond cream cheese, it s divine! We sometimes make a cashew cream cheese and use that. 2. I d typically recommend having a veggie sauté on the side so you can get at least a serving out of the way in the morning. I have my patients shoot for a minimum of 3-4 cups a day of low carb veggies. GF, optional DF, optional SF

Breakfast with dr Samantha p 8 dutch babies with protein side Gluten-Free Dutch Babies with a Protein Side is a treat that makes you feel like you are cheating. But I say there is no such thing.

8 Breakfast with dr Samantha p 8 dutch babies with protein side Gluten-Free Dutch Babies with a Protein Side is a treat that makes you feel like you are cheating. But I say there is no such thing. Come up with what is right for YOU and your body, and have at it. Ingredients 2 TBSP soy-free Earth Balance spread or coconut oil 1/2 cup unsweetened almond milk 1/2 cup gluten free flour- I like to use Bob s Red Mill All Purpose as it s whole grain and doesn t have rice in it 4 eggs pinch of salt What To Do 1. Preheat oven to 400 o 2. Divide Earth Balance or oil between 12 muffin cups (no liners!) and put the tin(s) in the oven to melt the butter. 3. Add milk, flour, and salt in a blender or food processor. Blend well. Scrape sides (with theblender off, of course) if the flour is sticking. 4. Add eggs one at a time, blending after each addition. 5. Take the muffin tin out of the oven and pour batter into cups to 3/4 full. 6. Bake until puffed and golden brown, 5-6 minutes. 7. You can top these babies with the traditional sprinkle of powdered sugar and lemon, or you can use real maple syrup. You can also sprinkle on fresh fruit right before you pop them in the oven. Try raspberries or cut-up peaches. 8. If you add fruit, cook 8-10 minutes until golden brown. GF, CF, SF, Vg

Breakfast with dr Samantha p 9 cereal Many people think they re starting the day out right with a bowl of cereal milk. Low fat. Fiber. What could be wrong with that? Well, here s the thing.

9 Breakfast with dr Samantha p 9 cereal Many people think they re starting the day out right with a bowl of cereal milk. Low fat. Fiber. What could be wrong with that? Well, here s the thing. Most cold cereal is laden with sugar. And just like pancakes, that s kind of cake for breakfast. There are some whole grain cold cereals on the market, but those are pretty much whole grain cake. Hot cereal is more healthy as a rule than cold cereal but it s all carbohydrates. So, what to do? If you love cereal for breakfast, but want to keep your energy up through the day, have some protein on the side! See page 16 for my favorite ideas. Or, have cereal sprinkled on some full fat organic Greek yogurt. Or mix up some protein powder with your milk- or milk substitute, before you pour it on your cereal. I particularly like hydrolyzed collagen protein for this as there is very little taste or texture. Not though, it s not vegetarian. For vegetarians I recommend unflavored whey protein. And for vegans I like pea protein or the Vega brand. There are a number of things you should look for when you re buying cereal: 1. Watch sugar content. Look for cereals with as little added sugar as possible. There are a few brands that use fruit sugar or natural sweeteners. And please do stay away from anything with corn syrup in it, cereal or not. Corn syrup is not food. Note: 4.2 g of sugar = 1 teaspoon 2. Find a cereal that is high fiber. 3. Avoid refined grains, look for 100% whole grain on the label. 4. Choose a cereal without added colors, flavors and preservatives. 5. Make sure if you re gluten-free that it s labeled as such. Note: if you add a cup of 2% milk to your cereal you add 11 g of sugar to that total. There s protein too, but only 8g so, consider using nut milk instead. I also suggest adding things to your cereal to improve the nutritional profile: nuts, seeds, hemp hearts, and even some berries. Don t overdo the fruit though as although fruit is a healthy food, it s a sugar and you want to make sure if you are trying to balance your protein and carb ratios for your energy through the day that you don t add more carbs on top of your carbs. GF, DF, SF, Vg, Vn (optional)

Breakfast with dr Samantha p 10 CHIA PUDDING Be sure to plan in advance for your chia breakfast pudding craving as it takes at least 2 hours to set, ideally longer.

10 Breakfast with dr Samantha p 10 CHIA PUDDING Be sure to plan in advance for your chia breakfast pudding craving as it takes at least 2 hours to set, ideally longer. Many recipes have a variety of ingredients and various sweeteners but I like to keep it basic so I can doctor it up to my whim and fancy. Basic Ingredients 1/3 cup chia seeds 2 cups any kind of milk or faux milk. I like to use Pacific hemp milk but you could also do this with coconut milk, almond milk, rice milk, you name it. 3 TBSP Hydrolyzed collagen protein powder How to Make it: 1. Put the collagen powder in a mason jar and add about ¼ cup milk. Put lid on and shake to combine well. 2. Add the rest of the milk. 3. Slowly pour the chia seeds into the milk and shake well. 4. Refrigerate and leave for at least 2 hours. I like to leave it overnight. If it s too thin for your taste, add more chia and let sit another hour or so. Too thick? Add more milk. Note the amount you add so you can reproduce your favorite texture the next time! Once it s done you can add whatever you like to sweeten or embellish. Below is a list of optional add-ons but really there s no limit to what you could put in there! Fruit of any kind either mashed and mixed in or cut up into small chunks Nuts of any kind Cacao nibs Sweetener- maple syrup, honey, stevia, coconut nectar, or even sugar. Pretty please for the love of health don t use artificial sweeteners. Please. Vanilla or other extract (almond etc) This is an extremely healthy snack or dessert if you keep the sweet to a minimum. Chia is chock full of nutrients: fiber, calcium, omega-3 and more.

11 Breakfast with dr Samantha p 11 green scramble Green Scramble is one of my favorite meals, breakfast or otherwise. I remember when my kid was about two and a half we were out to breakfast and I ordered him eggs (his favorite.) The server brought it over and my child burst into tears. They didn t make it right! It took us a few minutes to realize that he meant they weren t green. We had been either blending greens and adding them to his eggs, or more recently just using half greens and half eggs. In his mind, how eggs were meant to be served. Green. Ingredients 2 or 3 eggs (don t be shy, eggs are good for you!) whisked with 1 tsp of water per egg Any kind of green veggies cut up into small bits- smaller than in the photos above, for sure. Total should be about one cup per egg. We re shooting for at least half green here. 2-3 cloves of garlic 1-2 tsp olive oil, coconut oil, or organic butter What To Do 1. Heat oil in skillet and add garlic. Sauté garlic until it is just starting to change color. 2. Add vegetables one type at a time with firmer veggies First- for example, I started with broccoli and green beans then once they were slightly soft, I added baby kale and baby spinach. You may have to play with this depending on how well cooked you like your veggies. 3. Once veggies are cooked as you like them, pour in the egg and cook over low heat if you have the time (7-10 minutes) or higher heat (3-5 minutes) until set. 4. Add salt and pepper to taste. I love my green scramble with truffle salt. GF, DF, SF, Vg

12 Breakfast with dr Samantha p 12 smoothies Smoothies are a great choice for breakfast, especially in the summer. Problem is that most folks load it with fruit and juice and end up with too much sugar/carbs and not enough protein. Here are a few smoothie options that are well balanced. Banana & Nut Butter Ingredients cup unsweetened milk alternative (almond, rice, hemp) 1 2 frozen banana 1 TBSP nut butter 30 g of protein in the form of protein powder (rice, hemp, egg, whey, collagen, etc. See my Facebook live on protein powder here.) 1 TBSP finely ground flax seeds or chia seeds Optional add-ins: spirulina, cocoa powder Ice and extra milk to taste and texture Banana Berry Ingredients cup unsweetened milk alternative (almond, rice, hemp) 1 2 frozen banana If you eat dairy you can exchange the milk alternative for Greek yogurt to add more protein, and you can use whey protein instead of the others listed (whey is the least noticeable texturally.) Please note that if you put chia or flax in your smoothie, if it sits around it will turn mucilaginous. For the record, that means exactly what it sounds like. 1 2 cup frozen berries or acai frozen concentrate 30 g of protein in the form of protein powder (rice, hemp, egg, or veg) 1 TBSP finely ground flax seeds or chia seeds Ice and water to taste and texture GF, DF, SF, Vg

Breakfast with dr Samantha p 13 The Frittata The Frittata is a lovely choice for breakfast no matter how you prepare it. Make the effort to include fresh rosemary and you can t lose.

13 Breakfast with dr Samantha p 13 The Frittata The Frittata is a lovely choice for breakfast no matter how you prepare it. Make the effort to include fresh rosemary and you can t lose. A recent research article was published with the finding that the scent of rosemary improves brain performance. Take that, coffee! Ingredients 3/4 to 1 lb of very thinly sliced red potatoes 1 cup of diced onion 5 cloves sliced garlic 3 cups tightly packed chard cut into fine strips (this was a full head for me) 4 TBSP olive oil 2 TBSP minced rosemary 6 farm fresh eggs beaten and mixed with 1 2 cup cool water What To Do 1. In a large oven safe skillet (I used a giant cast iron pan) over medium-high heat sauté potatoes in 3 TBSP olive oil until lightly golden brown and cooked through. 2. At the same time in a smaller skillet, also over medium-high heat, sauté the onions and garlic slices in the remaining oil. 3. Once the onions are cooked add rosemary and toss for about 30 seconds. 4. Add the chard to the onions mixture and sauté until well wilted. 5. Once both the potatoes and the vegetables are done add the veggie mixture to the potatoes and lightly toss. 6. Turn on broiler. 7. Pour eggs over vegetables in large skillet and leave over medium heat until the eggs set well around the edges. GF, DF, SF, Vg

14 Breakfast with dr Samantha p 14 baked egg muffins Baked Egg Muffins are one of my favorite easy grab- andgo breakfast dishes. Be forewarned though, they re not always the prettiest thing you ve ever eaten. Ingredients 6-8 eggs beaten + 2 tsp cool water 1/2 lb cubed ham or pre-cooked bulk free-range chicken sausage (if desired) 1/2 cup chopped red pepper 2 packed cups (usually about a head) of finely chopped kale or spinach 1-2 tsp olive oil or coconut oil + enough to oil muffin tin if desired 2 cloves of garlic 1/2 onion, finely chopped salt and pepper What To Do 1. Preheat oven to Oil muffin tins with coconut oil or olive oil OR use paper muffin cups to line muffin tin. 3. Sauté garlic in olive oil until it just starts to turn golden, then add onion and cook until onion becomes translucent. 4. Add red pepper to garlic and onion, sauté until just soft then add greens and cook until well wilted. 5. Take off of heat, add meat, and let cool a few minutes before you add egg and water mixture. 6. Pour into muffin tins and bake min or until toothpick or knife stuck into muffin comes out clean around the edges. 7. Typically 3 muffins would be a decent sized breakfast for most folks. Please note you can mess with this recipe VERY easily. Make it spinach and bacon. Or add Daiya vegan cheese. You could skip the meat and add in additional veggies. The options are endless! GF, DF, SF, optional Vg

Breakfast with dr Samantha p 15 Dinner for Breakfast Some people are not breakfast people. Some people are strictly breakfast for breakfast people.

15 Breakfast with dr Samantha p 15 Dinner for Breakfast Some people are not breakfast people. Some people are strictly breakfast for breakfast people. And some, the lucky ones, are what-ever-you ve-gotthat-is-yummy for breakfast people. I am not one of those people but in this moment, as it is after 2pm I can just about imagine I am one. The possibilities are endless. Just remember to include protein and veggies and stay away from refined sugars and grains. But really, you re not eating that for dinner anyway, right? Soup Salad with protein Fish and veggies Leftover dinner (!) Grilled vegetables and chicken sausage Turkey, avocado, and tomato on gluten-free whole grain bread Turkey rolled around avocado and tomato Sautéed greens, turkey bacon and miso soup Spaghetti squash and meat sauce Massaged kale with poached eggs Kale salad with a protein Last night s take-out sushi You get the point. Anything healthy. A lean and clean protein and a cup or two of veggies is most often ideal but you can also add in whole grains, nuts, seeds, or beans too. GF, DF, SF, optional Vg

Breakfast with dr Samantha p 16 And a side of protein, thanks! Protein Ideas Pre-made chicken or turkey sausage. I really like Shelton s and Applegate farms.

16 Breakfast with dr Samantha p 16 And a side of protein, thanks! Protein Ideas Pre-made chicken or turkey sausage. I really like Shelton s and Applegate farms. Homemade chicken or turkey sausage patties. I had some photos of this but raw meat does not a pretty picture make. 1. Simply buy ground turkey or chicken, white or dark, and mix with spices of your choice. I like basil/garlic. You could also do curry or blackening spice. Even taco seasoning, really. 2. Pre-cook in skillet and either refrigerate or freeze. For the latter you can store in individual servings and just pull them out the night before. These are a particularly good choice if you are trying to avoid sodium as many breakfast sausages are quite high in salt. Mix protein powder with unsweetened milk substitute. There are so many different kinds of protein powder available. Note that whey is dairy protein for those of you who avoid dairy. And please avoid isolated soy protein. I m just not 100% sure that is appropriate food for humans. I m really liking Pea protein these days, and hydrolyzed collagen protein too. An egg. Or two. Or three. Range fed chickens only, please. Turkey bacon. Or regular bacon (happy pigs of course) here and there. I recently had a friend who told me he was eating a package of bacon every morning. I cannot reasonably get behind that. Smoked wild salmon. A simple piece of grilled protein: salmon, chicken, even grass fed and grass finished steak.

Breakfast with dr Samantha p 17 the take home is simple These are just a few ideas, really. The take-home is simple. Start your day with a healthy choice and you re setting the tone for your day.

17 Breakfast with dr Samantha p 17 the take home is simple These are just a few ideas, really. The take-home is simple. Start your day with a healthy choice and you re setting the tone for your day. Do the best you can to make healthy choices. Plan ahead so you re rarely, if ever, in a position where you find yourself without a healthy breakfast at hand. In that rare occurrence you can keep some things at the office that are a decent choice even if it s not ideal. For everyone ideal is a little different. If you re ready to learn what s right for YOU, let s talk. We can start with a virtual consult from the comfort of your own home. You can also always reach me here. And if you re local to Portland, OR, we could work together in-person! Don t forget to show me how the recipes and tips work for you! Share your results with me on social media, I Yours in health,

9+ Power Packed BREAKFASTS

9+ Power Packed BREAKFASTS to Start Your Day Let s hear it for Breakfast! Your breakfast sets the tone for your entire day. And you know better than to start your day with an empty tank. (Don t you?) Let