Something my husband and I try to do is to include more veggies and protein into our breakfasts. We’ve been maintaining this healthy habit now for about 4 months. It’s amazing how much sustainable energy we have since we began on this journey. Joshua tries to incorporate slow carbs at breakfast too, foods like beans and lentils. I just try and focus on veggies and protein.
As you can imagine, we go through a lot of eggs. But beans and lentils are also jammed packed with protein, so liking eggs isn’t a prerequisite to starting the day off without cereals or bread (a household staple for most). Eggs en Cocotte can be made using beans instead of eggs if that is your preference, but then maybe you should call it “Beans en Concotte?” This recipe was recently posted on Eats Well With Others, which is a nice example of the flexibility of this dish and how to include beans or in this case chickpeas in your breakfast. Joanne is one of the most entertaining writers I have had the opportunity to read. Her site focuses on vegetarian food that is always flavorful and fun.
Recently on the Healthy Green Kitchen, Winnie has been featuring “One Simple Change.” Each Friday she writes on one thing we all can do to make ourselves healthier. Number two on the list was eat within 45 minutes of waking and include whole foods and some protein. I highly recommend subscribing to get her weekly updates that are thoughtful and do-able. Not only will you get her Friday update but a multitude of incredible whole food recipes.
There have been 2 challenges we encountered eating this way.
1. Because eating this way is fairly different than what we were previously doing, (homemade granola and greek yogurt with fruit, although considered healthy, hello can you say glucose, glucose, glucose! We now enjoy this after a workout as opposed to a way to start our day) I find it hard to come up with interesting ideas for breakfast.
2. It’s far more time consuming.
It doesn’t have to be more time consuming, but without any planning it can be.
Many of our breakfasts in the past few months have resembled that of a Mexican breakfast, such as eggs, refried beans, cheese and salsa (Joshua loves his Mexican food) or a spinach or other variations of omelets (I love my French Food). As you may well be able to imagine, breakfast becomes pretty boring after 120 days of the same 4 or so breakfasts over and over.
So, here’s another breakfast with many options: Eggs en Cocotte. Any veggie or meat can be used to make your favorite concoction. I’ve been enjoying onion, mushroom and red pepper, but spinach or kale would be great. Try it with zucchini and broccoli or sausage and tomatoes. The best part is this can work with any ingredients you have in the fridge and adding cheese or changing the type of cheese makes this new and different without changing much else. I think this should keep me going for awhile!
The best part is that I can prep a bunch of the veggies ahead of time which saves me tons of time.
We cook up a big batch of veggies (meat can be included such as sausage, bacon, ham or even ground turkey would be delicious) on Sunday. In the morning I just add an egg, cook and I’m ready to go.
The best part is that this breakfast can even be made while you’re in the shower or getting ready to start your day and you’re starting the day with over 2 cups of veggies ( it cooks down to about 1 1/2).
Eggs en Cocotte
recently seen in EAT Victoria
- 1 Tbsp of olive oil or butter
- 3 mushrooms
- 1/3 of a red pepper sliced
- 1/3 of an onion sliced
- cheese of choice (optional)
- 1-2 eggs
- cream (optional. I don’t use it but traditionally one would)
Preheat the oven to 375F. In a small frying pan, heat up the oil or butter. Clean and slice the mushrooms, red pepper and onion. Fry until onions become golden and the mushrooms are cooked through. Place the content of the pan in an individual sized oven safe dish. Make a well in the center of the veggies and crack the egg/s. Top with cheese and or a Tbsp of cream (both are optional). Bake at 375 for 10 minutes or until the eggs have reached desired done-ness. The egg yolk should still be runny.
Cleaning tip: Baked on eggs can be challenging to clean off. Grease the baking dish for easy clean up.
Time saving tip: Multiply the veggie/meat ingredients by however many days you’d like to pre-prep your morning veggies for. Cook all at once, either in a large frying pan or on a baking tray in the oven at 375 F. I use butter if I’m frying them or drizzle the veggies with olive oil if I’m baking. If you choose to use a meat with enough fat such as bacon or sausage, the oil or butter may be omitted.
Allow the mixture to cool before storing in an airtight container in the fridge. Scoop out a 1 cup portion of cooked veggies (or more) and place in a very small frying pan (approximately 3 inch in diameter) or use an oven proof ramekin or individual sized casserole dish. Follow the baking directions above. If you choose to do this on the stove top, set the temperature on low so that nothing burns and cover with a lid to allow the steam to cook the top of the egg.
I like to preheat the oven to 375F while I’m making coffee, then I stick the dish in the oven. It’s hand off for 10 minutes ( if using cold veggies it might take as long as 15), allowing me to check my emails or have a shower. When I’m done so is my breakfast!
Free style it up! Mix and match ingredients until you find your prefect breakfast. Or change it up every week so you don’t get bored. What would you put in your Eggs en Cocotte?