Sunrise Skillet

Sunrise Skillet (Gluten Free & Low Carb)

Eggs are making a comeback with many health-conscious individuals, as after decades of being vilified for containing too much cholesterol, yet recent studies show that they do not impact cholesterol as much as previously thought. However, all eggs are not created equal, and the nutrients in them can vary significantly depending on the feed of the hens. The most beneficial eggs come from chickens fed correctly, because they lay higher quality eggs that contain more omega-3 fats. Many more farmers today realize that they can greatly enhance the taste and quality of the eggs they produce by adding marine algae & flaxseeds into the diet of their chickens. The results produce eggs that have 8X the concentration of the omega-3 fat DHA, which is the long-chain omega-3 fat also found in salmon. DHA is one of the most prevalent fatty acids in the brain, which explains why our brains function so much better when we consume more. Studies even show that those who get more DHA, are much less likely to develop Alzheimer’s disease as well as cancer, asthma, depression, cardiovascular disease, ADHD, and autoimmune diseases, such as rheumatoid arthritis.

Garbanzo Bean Flour is an excellent substitute for the gluten-containing, higher calorie flours that are more frequently used. This flour is high in protein, low in fat, a good source of dietary fiber & iron and is completely grain-free. It contains no cholesterol, sodium or saturated fat, while it helps aid weight loss & weight management, elevates energy levels and aids digestion. Other good points are that it is inexpensive, and recipes require less of it than other flours, (7/8 cup can replace one cup of wheat flour). Garbanzo bean flour is found in most grocery stores, or can be make at home by grinding the dried chickpeas. Do this only if you have a good food processor or coffee grinder as they are very hard, and it takes effort to grind them into a fine powder.

Spaghetti Squash is perfect for those who are watching carbs, as it is higher in nutrients and lower in carbs and calories than pasta or potatoes.  Spaghetti squash serves as a source of beneficial carbohydrates, and offers fiber that provides numerous health benefits as it forms a gel in the digestive tract that helps remove cholesterol from the body, regulate blood sugar and keeps you feeling full longer. Fiber also helps prevent constipation and provides a source of energy.

(Serves 2)

Ingredients:

• 4 Omega-3 Eggs
• 1/2 Cup Silk Unsweetened Original Almond Milk or Good Karma Unsweetened Original Flax Milk
• 1/2 Spaghetti Squash (Baked or Cooked and Shredded)
• 1/2 Tube Lean Ground Turkey Sausage or Lightlife Gimmie Lean Sausage (Veggie)
• 2 Tsp. Fennel Seeds
• 1/2 Tbsp. Extra Virgin Olive Oil
• 1 Scallion, chopped
• 2 Tbsp. Mild Cheddar Cheese, shredded

Healthy Country Gravy:

• 1/4 Cup Bob’s Red Mill Garbanzo Bean Flour
• 1 Cup Silk Unsweetened Original Almond Milk or Good Karma Unsweetened Original Flax Milk
• 2 Tbsp. Unsalted Butter
• 2 Tsp. Sea Salt, more to taste
• 1 Tsp. Ground Black Pepper, more to taste

Directions:

FOR HASBROWNS:

• In a non-stick skillet over medium high heat, and add the olive oil then the spaghetti squash evenly.
• Cook about 15 minutes or more, stirring only occasionally, to prevent squash from sticking and burning, yet you want the squash to become brown like hash browns.
• When the squash is cooked, remove from stove, cover and set aside.

FOR GRAVY:

• Melt the butter in a medium skillet over medium heat until foamy, then sprinkle in the flour, salt, and pepper
• Cook by stirring to combine, then slowly pour in the milk and bring to a simmer, stirring more until it begins to thicken slightly, and it will continue to thicken as it sits.
• Taste and season with additional salt and pepper as needed and keep warm by covering while you cook the rest.

FOR SAUSAGE:

• In a skillet, cook turkey or veggie meat with fennel seeds over medium heat until brown and crispy.
• If using turkey you can drain it, then and set aside.

FOR EGGS:

• Rub a small amount of olive oil into a medium skillet, and place over medium heat.
• Scramble two eggs in a bowl, then pour them into the heated skillet and cover with a lid.
• Allow to cook until they become firm and there is very little if any, liquid egg left.
• Take a spatula and flip eggs over for a short time to make sure there are cooked completely, then remove and place into a bowl. Repeat with the remaining eggs.
• Once eggs are done and in bowls, layer half of the hashbrowns, meat & gravy into each bowl, and top with 1/2 the cheese & scallions.
• Serve

Nutritional Facts:

• 449 Calories
• 22g Fat
• 18g Carbs
• 30g Protien