For people looking to track a “food is medicine” approach to their life, one of the hardest meals to change is breakfast.

I don’t ask all my patients to cut out sugar, gluten, dairy, and eggs forever, but in many cases, as they move out of a standard American diet (some people call this a “SAD” diet) into my anti-inflammatory, whole-foods approach to nutrition, it serves them to go through a rebalancing phase.

“But there are basically no satisfying breakfasts in this ‘rebalancing phase,’” is the initial response, especially when I go too fast and suggest salad as a great breakfast option.

Below are four breakfast options (that aren’t salad) that are great as you go through the rebalancing phase.

1. Hanya Almond-Nut Butter Coffee

WHY WE LOVE IT

No sugar, no gluten, and no dairy

High in good fats

Quick to make

Coffee and a meal in one

INGREDIENTS

1 cup of americano-style coffee

1 generous tbsp of almond-nut butter

A splash of good quality almond-nut milk (to your liking)

2 tbsp of MCT Oil

A variation on this coffee would be the Bullet-Proof Coffee. This coffee has been shown to keep you in a fasted state, but at the same time you’re not hungry and have a lot of energy. For me, it’s great occasionally for detoxification or healing, so I might have one early in the morning to replace food and then only eat lunch at 2pm. All you have to do is replace the almond-nut butter with 1 tablespoon of good quality butter. You may have to blend for a little longer.

2. Hanya Smooth Breakfast Bowl

WHY WE LOVE IT

No sugar, no gluten, and no dairy

Low sugar fruits

High in good fats

Loads of antioxidants

Quick to make

INGREDIENTS

1 cup of frozen berries

1 tbsp peanut butter

1 Avo

1 tbsp MCT Oil

Little bit of water

3. Hanya Coconut Rice & Stewed Fruit Breakfast Bowl

WHY WE LOVE IT

No sugar, no gluten, and no dairy
Warm and filling
High in good fats
A little bit of natural sweetness
Fibre from the fruit
You can make a good amount of both the rice and stewed fruit and make it last a few days

INGREDIENTS

Rice
Water
High-Fat Coconut Milk
Sea Salt
Apples or berries
Cocoa Toasted Nuts & Seeds

STEP 1

Begin by making rice however you normally do. The only difference is substituting one cup of water for one cup of high-fat, good quality coconut milk. E.g. if you normally add two cups of water, add one cup of water and one cup of coconut milk, with a pinch of sea salt. We added a little extra water, just to make the rice a bit more porridge-y.

STEP 2

Peel one bag of granny smith apples, cut, and put in a pot with a 1/4 cup water and a squeeze of lemon juice over very low heat. Allow to reduce and stew. Stir regularly. No need to add any sugar!

Also – If you prefer you can stew some berries, which are also a great low-sugar option.

STEP 3

Find a colorful bowl (very important), and add a good portion of coconut rice, some stewed fruit, and some coco-toasted nuts and seeds to the top (you can either make your own, or there is a great product available at Woolworths).

4. Dr. Rav’s Mom’s Shakshouka

WHY WE LOVE IT

No sugar, no gluten, and no dairy

Warm and filling

Great alternative to a traditional fry-up

Protein from the eggs

Garlic, cumin, and tomatoes for the immune system (and so much more)

It’s super quick

INGREDIENTS

4 Eggs

1 Can Peeled & Diced Tomatoes

2 Tbs Olive Oil

2 Tbs Crushed Garlic

2 Dried Chillies

1/2 Tsp Cumin

STEP 1

Gently fry the garlic in the olive oil, until golden but not too brown. Add the chillies (to your taste). Remember, gentle heat, not high. We don’t want to rob the olive oil of all its goodness.

STEP 2

Add the tomatoes, cumin, and a good grind of salt and pepper. “He likes pepper and cumin,” says Rav’s mum, Silvi. So don’t be stingy. Cover the pan to let the flavours in the sauce play together.

STEP 3

After about 4-5 mins, remove the lid and simmer for another 2-3 mins. Then make small holes in the sauce and crack in three or four eggs.

Then cover, and allow your eggs to cook to your liking. We let ours cook for about 3 – 4 mins for a medium-soft yolk.

STEP 4

Share a kiss.

We so hope you enjoy these recipes, and let us know in the comments below which you’re going to try first. And before you go, a enjoy Dr. Rav and her mom, Silvi, shaking their shakshouka into being: