Adapting Recipes - breakfast

Adapting Recipes - breakfast

I think one of the most important skill you can have is to learn how to adapt recipes to make them healthier.  This can be challenging but it also can be easy if you bring an attitude of adventure.

One of my absolute favorite foods is eggs benedict.  I generally don't eat eggs often.  As well,  many people have a sensitivity to eggs so I coach my clients to at least limit if not get off altogether at least for a short amount of time.  That being said I know that people are looking for ways to make some of their favorite foods healthier as they aren't ready to give them up completely.  

A few weeks ago I showed you how rutabagas can be used in place of tortillas to make a taco or "sandwich".  Well, I hate just having one recipe for a food as it then ends up going bad and thrown in my compost.  So I was wanting to treat myself to an eggs benedict but definitely don't want the bread or the sauce that typically comes with eggs benedict.  So this is my adaptation.

I fried up some of the slices of rutabaga that I had left over in coconut oil. I then topped it with some leftover salmon and a soft-yolked fried egg. To make it feel more like eggs benny I added some cashew dressing instead of hollandaise sauce.  It was fantastic.  Next time I would add in more rutabaga and maybe even slice it thicker so that it anchored the rest but, overall, it was a great replacement.  

If you are looking to increase your greens (which I think we all should be doing) and eggs benny isn't your thing.  Try my other Saturday morning breakfast idea.  Try topping off a big salad with a poached egg.  I heaped my plate full of greens, add in peppers,onions,  sprouts & avocado.  Really just whatever I happen to have in the fridge.  Then top it off with my favorite salad dressing (recipe below) and a lovely egg.  This gives me a low glycemic breakfast with lots of alkalizing and nutrient dense greens.  My day starts out fantastic.  I feel good that I fed my body lots of beautiful raw foods and had a bit of a treat with the egg.

I hope you enjoy and please share with your friends and family.

 Cashew Dressing

1 cup raw cashews, soaked at least 1- 2 hours
⅓ cup water
1½ Tablespoons apple cider vinegar
1 Tablespoon lemon juice
1 Tablespoon maple syrup (leave out if you have a blood sugar imbalance)
1 Tablespoon shallot, chopped
1 clove garlic, chopped
½ teaspoon sea salt
½ teaspoon dijon mustard

Blend all the ingredients in a blender and use to top broccoli to make a broccoli salad.  You could use it as a sandwich spread, a dip for veggies or to top a variety of chopped veggies to make a salad.

 Garlic Parsley Dressing


• ½ cup olive oil
• ¼ cup raw apple cider vinegar
• 1-3 cloves of garlic
• ½ bunch parsley
• Salt and pepper to taste


  1. Blend all ingredients in a blender until smooth.
  2. Add water or more olive oil to obtain desired consistency.
  3. If you want to use this as a dip add a full bunch of parsley to ensure a thick consistency.

I provide a lot more recipes and guidance on how to balance your blood sugars, lose weight and increase your energy in my 7-week program, Beat the Triple F - Flab, Fog & Fatigue, that will be starting June 2016.  Come join an amazing group of people that are in it to change their lives.

Get my free e-Book with some more great recipes and strategies you can start using now to increase your energy and lose weight.



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