Category: Breakfast - Wholesome Chef Mici

Wholesome Chef Mici

Fermented Kayu Bread

11/11/2021

Kayu bread is a macrobiotic delicacy. This Gluten free version takes me back to my Kushi Institute days. We didn't eat much baked flour goods, so it was always a special occasion when we had enough rice leftover to ferment into kayo bread! This is a chewy almost pudding like bread that makes any snack or meal hearty.

Enjoy with butter and jam!

Short grain brown rice (I used 2 cups dried and pressure cooked with double water)
Miso of choice (I prefer chickpea miso, but any will do)
Optional probiotics (I just used what I had in fridge)
Gluten free flours of choice (I like Pamela's Pancake Mix and Bob's 1 to 1 GF blend)
Honey

Place your rice in a bowl and add 1-2 cups of water, 2 Tbs. miso and 1 capsule of probiotic.

Cover with plastic wrap and make some holes for air circulation.

After a day, it will release a lot of water and look like this. Stir 2x/day.

On the second day, add some flour and honey just to feed the fermentation process. Cover and let sit for another 1-3 days (staring 2x day). It should smell fermented but not like it's gone bad. This is hard to teach. You just have to trust your nose and instincts as to when its ready to put in oven.

Line your bread pans with parchment paper and spray with oil so the dough won't stick. Mix in enough flour to create a thick cake-like batter.

Bake at 350 for at least an hour. The top will turn brown and it will rise a bit, but it will also always be sticky inside due to the amount of rice, so use your instincts as to when to take out. Because I slice each spice and toast in a toaster oven each time I have it, that crisps it up a bit before eating.

Soft and delicious. Add favorite toppings and don't eat it cold. Much better warmed up and crisped a bit on edges.

Oats and Blue Berry Muffins

6/10/2016

1 3/4 cup GF Oat bran (Bob's Red Mill)
1/4 cup Coconut flour
1 Tbs. Baking powder
1/4-1/2 tsp. Sea Salt

1 1/4 cup nut milk or other milk of choice
2 large Pasture Raised Eggs
6 drops of Stevia
3 Tbs. Honey (I used raw white honey and it was delicious)
2 Tbs. Grass fed Butter or Coconut oil, melted
1 tsp. Vanilla

1-2 cups fresh blueberries or other fresh fruit

I have been off grains for years now, but due to some complications with leaky gut syndrome, I have to be off meat for a while, so a few grains are back in!

I think the body needs variety and to eat different things from time to time to stay fresh and vibrant. As hunter gatherers, we would naturally only have access to certain foods at certain parts of the year, or just every so often. So, as much as it pains my thyroid, I acquiesce to flexibility and change. I test fine for GF oats and highly suggest if you're attempting to be GF, that you only purchase oats with the GF certification on them as they are grown and harvested with wheat, otherwise, and you are sure to get cross contamination.

Hence, this lovely oat flour muffin! It's mildly sweet as a muffin should be and very satisfying. Use other fruits for fun, if you have them in season.

Mix the wet ingredients.

Then the dry.

Then both together.

Add the blueberries last!

Line your muffin tin with cups so it's easy to serve.

Fill them all the way to the top.

Bake at 425 for 15-25min.

Check the tops by pushing down. When firm and bounce back, they are done.

Awesome with some fresh butter or jam on top.

I like to warm them up in the toaster oven for breakfast at 200 degrees for like 10min while get ready for work.

Peanut-Banana Bread Muffins

7/22/2015

Even if you aren't a monkey, who doesn't love a house that smells like bananas, cinnamon and butter!!!??? This recipe is Paleo friendly if you use almond butter instead of the peanut. Either way, it's sure to be a great snack or quick breakfast treat on the go! High in protein and easy on the taste buds.

4-5 Super Ripe Banans
4 Pasture Raised Eggs
6 drops Stevia
1-2 tbs. Sweetener of choice (also nice without any)
6 Tbs. Grass Fed Butter, melted (or coconut oil for the Paleo crowd)
1/2 cup Nut Butter of choice (I used organic chunky peanut here, but any is wonderful!)
1/2 cup Coconut Flour
1/4 cup Almond Flour (or other)
1 tsp. Cinnamon
2 tsp. Apple Pie Spice
2 tsp. Baking Powder
2 tsp. Vanilla
Pinch Sea Salt

Preheat oven to 350.

Mash your bananas and add all the rest together in a mixing bowl. Combine well.

Spray and line your muffin tin with oil and fill to the top with batter.

Bake at 350 for 30-40min till firm to the touch.

Oh my!!!!

Yummm Yummm YUMMMM!

Bacon Yam Hash

2/15/2014

This has turned into my favorite go-to breakfast. It's fast and easy, but what I like most is that the fats in the Organic bacon get me all the way to lunch and beyond!

1-2 pieces Organic Pasture Pork or Turkey Bacon (Applegate is what I used here, but pasture raised is best)
1/2 cup Yams
2 Organic Pasture Eggs
1-2 cups Arugula

Serves one

Fry up your bacon to your liking. Are you a crispy bacon fan? I like mine still a little chewy.

While the bacon is cooking, chop your veggies. I like my yam in matchsticks but you could grate them, too, if you prefer. If you don't have arugula, you're missing out! They are delicate and nutritious! I purchase them pre-cleaned in a bag, since I use them so often.

That's ok, you can use any greens you like.

Remove the bacon and saute your yams until golden brown spots appear indicating the yams are fully cooked.

Whip the eggs and add the greens first, giving them a head start. Once they are wilted, add all your ingredients and scramble them together until the eggs are done. I feel no need to add salt because of the bacon, but season to your taste as needed.

This breakfast is so satisfying, it can get me from 7:00am to 2:00pm.

Grain-free Pancakes

12/25/2013

"I've heard of Gluten-Free, but Grain-Free? How do you... What the...?"

I went off all grains in the summer of 2013 and it really has made a big difference in my health. Particularly in my auto-immune symptoms. But grain-free doesn't have to be pleasure free. I'll attempt to prove that here with one of my favorite breakfasts... PANCAKES! (I mean cake is in the name for heaven's sake!)

3 tbs. Coconut flour
2 Pasture Eggs
1/2 tsp. Baking Powder
1/2 tsp. Vanilla
3-5 tbs. Coconut water, almond milk, or water...
Coconut oil for frying

Fresh Fruit or 100% Fruit Jam
Would you like the Coconut Cream topping in the picture above? click here

Mix all your wet ingredients first. Then your dry.

Bring your skillet up to heat with your butter or coconut oil. Coconut oil is more stable at high temperatures. You can always melt butter over the top when done, for that familiar taste.

Pour 1/4 of a cup or so of the batter and wait for little bubbles to form. Then flip and cook on the other side.

Top with coconut cream and fruit for a very satisfying breakfast. All the protein and good fats in this dish holds me very well till a late lunch.

Want Banana pancakes instead? this is a great recipe, too.

Grain Free Banana Pancakes

12/25/2013

So many way to make such a wonderful treat. I keep them around in the fridge as mid afternoon snacks sometimes as well as for breakfast. They are gently and naturally sweet, and full of protein, making them perfect to hold you till your next meal. These ones are super moist.

2 pasture raised Eggs
1/4 cup Liquid (coconut water, nut milk, water...)
1/4 tsp. Vanilla
1 Banana -very ripe
1-3 drops Stevia
1/2 tsp. Baking Powder
1 pinch Sea Salt
1/4 cup Coconut flour

Mix all your wet ingredients and mash your banana in, too.

Then add your dry ingredients and whisk well to break up any lumps of flour.

Heat your skillet and add coconut oil or butter. Coconut oil has a higher smoking point, so try to use it over butter. If you don't like the taste it gives, you can buy it expeller pressed and it will have a neutral taste.

Place about a 1/4 cup of batter for each pancake. Don't make them too big. They are soft when flipping and will break if made too large.

Flip when you see the sides bubble and the under side is browned.

Top with grass fed butter and strawberry jam.

Dark Chocolate Banana Muffins

12/2/2013

Muffins are like little cakes. These delightfully chocolate ones are naturally sweet and make a light breakfast or snack feel like a mini party.

2 Ripe Bananas
1 cup almond butter (or other nut/seed butter)
2 tbs. Date Syrup or honey (Click here for more info)
1 tsp. Vanilla
4 Pasture Raised Eggs
1/3 cup Butter, melted
1/4 cup Apple Sauce
4 drops Stevia
1/3 cup Coconut Flour
1 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Sea Salt
3 tbs. Cocoa Powder, Dutch process

Mix everything together.
(See note below)

You need nut butter with this consistency...

...Not dry like this.
(If you still have the oil that rises to the top of the jar, you can blend them to acheive the desired smooth texture like in the picture to the left.)

Spray or line your tins. This makes 9-10 muffins.
(I'm using spray coconut oil)

Fill them only 1/2-3/4 high. They will grow quite a bit while cooking.

Bake 15-20 min. on Convection. Flip them around and continue on regular Bake for another 15 min.

Wonderful plain or with Ganache:

3/4 cup Cocoa Powder
1/2 cup Date Syrup or Maple
4 drops Stevia
1/3 cup Coconut oil or Butter, melted
1 tsp. Vanilla
pinch of Sea Salt & Cinnamon

Blend smooth.
Store in squeeze bottle at room temp.

Favorite Fun Juice

11/20/2013

This is by far my #1 Juice if you ask me what combination feels right. It's a sweet, earthy juice with pick me up power. When I was Director at a local vegan restaurant and stuck at my desk, I'd call down to the juice bar. "My regular, Please." Everyone knew what to make and then it was hand delivered. Boy I miss that!

Please feel free to adjust to your liking. And refrain from drinking over white carpet or clothes... Don't ask.

2 Oranges
1 Beet
4 leaves of Kale
6 Carrots

Pumpkin Porridge

11/5/2013

So thick and warm on a cold morning. Who needs oatmeal when you have Pumpkin Porridge! This recipe is a breeze if you already have coconut cream on hand (click here for my recipe).

1 cup Coconut cream (click here)
1 cup Canned or Cooked Organic Pumpkin
Pumpkin Pie Spice to taste
1/2 tsp. Vanilla
2-3 drops Stevia

Place all ingredients in a small pot.

Stir frequently until warm.

Top with fresh pomegranates.

That's it!? Well that was faster than oatmeal for sure...This stayed with me, keeping me smiling till lunch.

Tahini Pancakes

11/3/2013

Thin and surprisingly sweet, these pancakes can be served at breakfast or as an addition to any meal really. What I like most about them is they don't have that familiar almond or coconut flour taste that seems to accompany many Paleo "flour" dishes. We can't use almond for everything! If you need even more variety, feel free to substitute cashew or sunflower butter for the tahini.

1/2 cup Organic Tahini
1/2 cup Organic Apple Sauce
3 Organic Free Range Eggs
1 Tbs. Date Syrup
3 drops Stevia
1/2 tsp. Vanilla
3/4 tsp. Baking Powder
2 tsp. Arrowroot Powder

Butter or oil for frying

Gather everything you need and add all the wet ingredients first stir or whisking to make smooth.

Then add the dry and you're ready to go.

Bring pan up to heat and add butter. Then enough batter to make a pancake of your liking.

Silver dollar sized ones could be fun for parties where you top them with goat cheese and salmon or tuna salad hors d'oeuvres.

When bubble start to form like in the picture above, then flip.

Makes 9-10 large cakes or 20 small ones.

What will you do with your pancakes? So many options! Here's some party ideas...

Sweet

Meaty

Seafood

Creamy

Author

Mici is the owner of Wholesome Goodness.

These recipes are focused on wholesome ingredients from the garden or farm with very little sweet if any. They are gluten or grain free and organic, grass-fed or pasture raised.

She menu plans, shops, cooks, cleans and fills the fridge with healthy Gluten-Free meals and naturally sweet desserts!

She also teaches and does personal menu planning for those with restricted diets.

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"I have been richly blessed by Mici’s healing presence in my life. As a facilitator of personal transformation, her passion and dedication to serving others is evident. I have grown tremendously from her gifted use of emotional healing work, nutritional counseling, culinary artistry and organizational skills. She unfailingly demonstrates the highest efficiency and effectiveness, true strength of character, wisdom reaching well beyond her years and a generous heart of gold."

~Gabriella B.