Breakfast of Champions – Quiche…


Eat breakfast? Skip breakfast to continue the fasting process? I’m eating breakfast, what should I choose? Should it be primarily carbs for energy or protein for energy and to satisfy me longer? Coffee? Definitely need organic if I do make it. It’s rich in antioxidants but can be a burden to the adrenals…

Wow, all of these thoughts running through our mind first thing in the morning and only to decide upon a breakfast option. Sounds stressful so let’s simplify the process!

First and foremost, you’ve got to listen to your body regardless of what you read or hear. Your body knows what it needs and it gives you the messages, you’ve just got to listen.

For most individuals, especially those who have consistent daily stressors and who are not in optimal health, breakfast is very important. It sets the rhythm for the entire day. What kind of breakfast is best? While I don’t believe in a dogmatic approach, protein at breakfast is very beneficial. When we eat a traditional breakfast of coffee & high glycemic foods like bagels and muffins, we elevate our blood sugar levels and in addition, create a response where serotonin and melatonin is made. This combination results in energy crashes and a 9:30 am nap time that we fight with more coffee and sugar dense foods. Thus, the awful cycle continues creating more inflammation, putting us at greater risk for disease.

Let’s avoid all that shall we and put ourselves on a better path towards greater health. Breakfast…yes, please. Below is a delicious recipe that is simple to prepare and is great for grab-no-go breakfasts that we seem to need all too often. 🙂


Kale Quiche Cups (gluten free, Paleo)

5 eggs
2 oz goat cheese (I use 365 Organic from Whole Foods)
1 t ghee
5 c. kale (about 1 head), chopped
1/4-1/3 c. chopped walnuts
2 T. basil pesto (Meditalia)
1/4 basil leaves, chopped chiffonade style (optional)
5 sundried tomatoes, chopped
1/2 t. herbamare

Preheat oven to 350F. Add eggs to food processor along with goat cheese and pulse lightly to create egg, cheese mixture. Add ghee to skillet as well as chopped kale, basil pesto & herbamare and sauté on low-medium heat, stirring frequently. Add walnuts along with chopped basil, chopped tomatoes. Once the kale has wilted and the skillet mixture is well combined, add mixture to food processor and lightly pulse ingredients all ingredients together. Use a 1/4 cup to pour egg, kale mixture into muffin liners (holding them while pouring is what I found to be the least messy). Bake at 350F for approximately 20 minutes. Enjoy! Makes about 6 quiche cups.

I’d love to know what some of your favorite breakfast options are…reply below or on Facebook or Twitter.

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