Tuesday, June 12, 2012


There are some days when the only thing that sounds good for breakfast [or any other meal for that matter] is an omelette or some kind of egg and vegetable scramble. Going egg-free was hard mainly for this reason. I love eggs and still crave them from time to time. But the negative effects on my body out weigh the positives in this case and so I remain egg-less in my diet. Of course, this doesn't take the cravings away. Creating an adequate substitute has been on my list for quite some time.

Now, like me, you have probably seen countless recipes that replace scrambled eggs with scrambled tofu and you may be wondering, "why not just substitute tofu here?". Well, my body says no to soy as well. That and tofu happens to be a highly processed product and not all that it is cracked up to be. Processing, in general, strips away many of a food's natural nutrients, soybeans included. So what is an egg-loving yet egg-free, soy-free girl to do?

Sometimes the greatest challenges actually lead to something, well, great. In this case, a recipe that mimics one of my favorite breakfasts without the soy and eggs my body prefers to avoid. The secret? White beans. I have used white beans as a substitute for a number of different things including creams in soups, meat, and as the main ingredient in spreads and dips. These little guys add much of the richness and depth that an egg brings to a meal without having to actually use an egg!


White beans [like cannellini and great Northern beans] are one of the highest of all the beans in protein content. They are also one of the most mild in flavor making them an easy first bean to introduce into a bean-resistant diet. They rank among my favorite bean, especially for taste and adaptability.

For an introduction on how to prepare dried beans and the many health benefits of beans, go here.


1 - 2 T. extra virgin olive oil
2 c. potatoes, cut into small cubes
1/2 an onion, chopped
2 - 3 carrots, chopped or cubed
4 -5 large garlic cloves, minced
2 sprigs of fresh rosemary, minced
2 c. of cooked and drained white beans [like great Northern]
1 1b. of fresh asparagus, cut into small pieces
a bunch of kale leaves, cut into thin strips
sea salt and freshly ground pepper, to taste

Heat oil in a large cast iron skillet on medium-high. Once hot [but not smoking], carefully add potatoes and saute until they just start to get soft and a little browned, 3 - 5 minutes. Add onion and carrots and continue to cook, stirring occasionally, for another 3 - 5 minutes. Once the carrots begin to soften and onions are translucent, add garlic, rosemary, white beans, and asparagus. Cook for an additional 2 - 3 minutes or until asparagus turns bright green. Turn the burner to low, place kale on top, and cover. Let steam for a minute or two or until the kale has wilted a little - it should be bright green. Remove cover and stir kale into the other vegetables. Remove from heat and season with salt and pepper. Serve immediately.

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