Breakfast

Hearty AIP Breakfast Bowl

By: Kate Jay, NTP, CGP

Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, AIP (depending on sausage used)

You may think that soup for breakfast is odd, but actually, it’s fairly normal in the AIP community. With the removal of eggs and cereal from the diet, it’s important to shift your perspective and see breakfast as being just another meal, rather than a stereotypical idea of how we’re supposed to be eating.

Soup is a perfect choice to break your fast, since it’s easily digestible and a simple way to pack in the nutrients needed to set you up for the day ahead. In this recipe, you’ll find a beautiful mix of protein, fats, and plant-based carbohydrates, which will curb any cravings and keep you on the straight and narrow until lunch time.

Let’s break it down further:

– sausages are your protein and yes, an ode to a more traditional breakfast* (See Note)

– sweet potatoes are the AIP community’s favorite nutritious starch

– herbs are nutrient dense

– kale is excellent for methylation (vital for ridding the body of toxins)

– bone broth is rich in minerals and wonderful for gut healing

– avocado is a delicious source of healthy fat

– sauerkraut provides good bacteria to combat the bad

– kelp flakes are one of the best sources of dietary iodine, which is crucial for healthy thyroid function

If you’re short on time first thing in the morning, partial-prepping the night before is easily done. For example, when the oven is on for dinner, cook your sausages alongside. While your veggies are cooking, you can steam the sweet potato slices for the next day. At breakfast time, you only need to sauté the sweet potatoes and onions and add the sausages at the end of the cooking time to reheat. I do not recommend making the green broth ahead of time as you will lose vital nutrients.

*NOTE: For strict AIP compliance, I recommend using a homemade sausage like this AIP Lamb Sausage. Storebought sausage often contains nightshades and other non-compliant ingredients. Black pepper, for example, is a Phase 1 reintroduction. Unless you have successfully introduced all ingredients in your clean storebought version, homemade is your best bet. It’s easy to throw together but you could also try asking your butcher to make some for you.

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Hearty AIP Breakfast Bowl

For strict AIP Compliance, we recommend using our this AIP lamb sausage to avoid ingredients like nightshades or black pepper. If you have successfully introduced those ingredients, you can choose a storebought sausage with an ingredient list that works for you. (I like Bratwurst or breakfast sausage.)

Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, AIP (depending on sausage used)

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4

Ingredients

  • 1 pound AIP compliant sausagelinks or patties
  • 2 large white sweet potatoespeeled
  • 1 tbsp coconut oil or other fat
  • 1 large red onioncut into thin wedges
  • 1/2 large bunch lacinato kaleroughly chopped
  • 1 bunch flat leaf parsleyroughly chopped
  • 1/2 bunch cilantroroughly chopped
  • 2 1/4 cups chicken bone broth
  • sea salt to taste
  • flesh of two avocados
  • spoonful sauerkraut
  • sprinkle of kelpor dulse flakes

Instructions

  1. Preheat the oven to 350F.
  2. Place the sausages onto a baking tray and cook for 20 minutes or until cooked. Cut into bite-sized pieces.
  3. While sausages bake, peel the sweet potatoes and cut into 1/4 inch thick slices. Steam for 10 minutes or until just-tender when pierced with a knife. Allow to cool.
  4. Melt the fat in a large sauté pan and add the onions and sweet potato slices. Sauté for around 5-6 minutes on a medium heat, turning mid way, until the onions are translucent and the sweet potatoes are golden and crispy.
  5. While this is cooking, pour the broth into a medium pan and add the kale. Bring up to a simmer, cover the pan and cook until the kale has wilted, 4-5 minutes. Now turn off the heat, add the herbs and let them wilt too. Transfer the broth and greens to a blender and blitz until very smooth. Add salt to taste.
  6. Divide the broth into large bowls and add the sausages, sweet potatoes and onion wedges. Slice the avocado and arrange on the top. Add a spoonful of sauerkraut and a sprinkle of kelp flakes. Serve immediately.
Nutritional Information
Nutrition Facts
Hearty AIP Breakfast Bowl
Amount Per Serving
Calories 280 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 7g 35%
Cholesterol 36mg 12%
Sodium 506mg 21%
Potassium 431mg 12%
Total Carbohydrates 17g 6%
Dietary Fiber 2g 8%
Sugars 3g
Protein 12g 24%
Vitamin A 187.9%
Vitamin C 6.8%
Calcium 4%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Kate Jay, NTP, CGP, is a Nutritional Therapy Practitioner, Certified AIP Coach, trained chef and author of the eBook, Healing Eats: 25 Recipes to Heal the Gut while Soothing the Soul. In 2014, Kate founded HealingFamilyEats.com, a website sharing recipes with those following the Autoimmune Protocol, in addition to other healing diets such as GAPS and SCD. Kate practices Nutritional Therapy, specializing in gut health, blood sugar balance and autoimmune disease wellness, working with clients both online and in Vancouver, BC where she lives.