Leafy Greens. Melted Cheese. Cold Mornings. Breakfast Cheer.
A few weeks back, the vendor at the farmers market convinced me to buy two bunches of kale because it only cost a dollar more. Considering a “bunch” of kale in Hawaii barely fits in my refrigerator, well two bunches of kale is a lot of kale. Sometimes I get so excited at the farmers market and end up with more vegetables and goodies than I can possibly eat. As my husband is still deployed, kale is a great vegetable to buy when eating for one, because it lasts a long time.
Still, I now had two bunches of kale and didn’t know what to do with all those leafy greens. Truth be told, I am not a huge vegetable fan unless they are smothered with spices, butter and usually some sort of cheese (but all those things are great for you!). I know I say this often, but butter and garlic make food come alive and taste amazing! I came up with this hash that is quick to make, adding some color to your daily breakfast.
Kale has a strong slightly bitter taste, but gooey sharp cheddar cheese will have this green vegetable make you actually want eat your veggies. This breakfast is a delicious way to get your daily leafy greens. Vegetables dressed up as I like to say!
Have a happy morning and bon appetit!
Winter Kale Breakfast Hash
- 2 cups kale, de-veined & finely sliced
- 1/2 large red onion, sliced
- 4 large cloves garlic, crushed
- 1 cup sharp cheddar cheese, shredded*
- 4 eggs
- 2 tbsp butter, preferably pastured
- 1 tbsp olive oil
- 1/4 tsp Celtic sea salt
- freshly cracked pepper
- Preheat oven to 350 degrees F.
- Heat a 9” skillet to medium heat. Melt butter in pan.
- Sauté chopped vegetables and garlic for 5 minutes or until they begin to soften.
- With a spoon, make 4 small nests then crack eggs on top. Drizzle oilve oil around the edges of pan. Sprinkle cheese evenly over the hash and eggs, creating a top layer.
- Cover with foil and bake for about 5-10 minutes, depending on how soft you like your eggs. Remove foil during last few minutes of baking to allow cheese to bubble.
- Serve with a slice of grain-free sandwich bread!
This & That
- The measurement for cheese is just an estimation as shredded cheese is difficult to accurately measure. I find that about 2 handfuls covers the top. Add as much or as little cheese as you wish.
- If you are lactose intolerant or eating paleo, simply omit the cheese. Hard, aged cheeses are typically lower in lactose as the aging process naturally eliminates most of the lactose.
- Cheeses made from grass-fed dairy are full of rich flavors and nutrients. If you find that typical, processed cheese are difficult to digest, that is because it is! You may be reacting to the grains and soy that most cows are fed rather than the actual cheese. Grass-fed cheese & butter is distinguished by its yellow hue, due to the beta-carotene in their diets—if you are noticing that these pictures have a yellow hue, that is because grass-fed dairy has a brilliant yellow color to it.
Nutrition of Kale
Colors in foods are caused by phytonutrients—powerful plant based nutrients that give promote life and and give you energy! Phytonutrients help boost your immune system, promote healthy cells and filter out toxins.
- Kale provides a concentrates source of essential vitamins, minerals, and antioxidants. This nutrient dense leafy green comes in a variety of shapes, sizes and textures and is part of cruciferous vegetable family such as broccoli, Brussels sprouts, and cabbage.
- Kale contains all the essential amino acids needed to form proteins within the human body.
- Anti-inflammatory—Kale is high in omega 3 fatty needed for inflammation management and antioxidants that protect your body against harmful oxidized toxins. Inflammation management is key to maintaing health and is best obtained dietarily through quality fats—grass fed meats, dairy, & butter.
- Antioxidant—Kale is rich in vitamin A, C, K, and minerals copper, potassium, & iron. Without sufficient intake of antioxidants, our cells. Kale is especially high in vitamin K & A, fat soluble vitamins, which is why this dish is filled with good quality fats so that the vitamins in kale can be properly digested and assimilated to make you strong and healthy!
- Anti-cancer— Without sufficient intake of antioxidants, our cells can be compromised experiencing the metabolic problem called "oxidative stress." Oxidative stress and chronic inflammation are risk factors for many auto-immune conditions, cancer and other diseases.