Breakfast: Poached Eggs over Sauteed Veggies (low-amine, vegetarian, gluten-free, soy-free, low-carb)

Low-amine, low-carb breakfast: Poached Eggs over Sauteed Vegetables (gluten-free, soy-free, low-amine, vegetarian, low-carb)

I had thought about doing omelets, but I haven’t had a good poached egg in a long time. One of my dear friends is on a low-carb / slow-carb diet and came over for breakfast, so I wanted to make something that was friendly to her low-carb diet as well as my low-amine diet.

Low-amine, low-carb breakfast. Poached eggs over sauteed vegetables.

4 eggs (two per person)

4 large cloves garlic, chopped

1 medium carrot, chopped

2 Brussels sprouts, thinly sliced

5 asparagus spears, chopped

1/4 jalapeno, sliced thinly

1/4 C parsley, minced

1/4 yellow onion, diced

1 Tbsp safflower oil

1/4 tsp paprika

1/4 tsp salt

1/4 tsp black pepper

• Prep all vegetables.

Vegetables for low-amine veggie saute

• Heat one deep-walled non-stick pan full with water. Add 1 Tbsp vinegar to water (Vinegar helps keep the egg whites from coming apart everywhere. If highly sensitive to amines, omit.). Bring to almost a boil, and turn down to medium low.
•  In a separate pan, saute vegetables on medium high. Start with onions and garlic, and after about one minute, add the rest of the ingredients, including spices.
• Saute until done, about 4-5 minutes.

Sauteed vegetables for a poached egg low-amine, low-carb breakfast

• Into two ramekins, crack two eggs each.
• If water is up to temperature (should be very hot, and very sparsely bubbling), very gently drop the eggs from one ramekin into the water at the edge of the pan. You want to avoid the eggs being disturbed, so be as gentle as possible to avoid the whites coming apart everywhere.
• On the opposite side of the pan, repeat with the other eggs.
• Let eggs sit for about three minutes for runny yolks.
• Serve sauteed low-amine vegetables onto two plates.
• Using a slotted spoon, gently scoop out the poached eggs (instructions on how to poach an egg) and serve them on top of the sauteed vegetables. Salt and pepper to taste, if desired.
• Serve hot.

AMINE BREAKDOWN:

Very Low Amine: garlic, carrot, Brussels sprouts, asparagus, parsley, onion, salt, black pepper

Low Amine: safflower oil

Moderate amine: eggs

Very High Amine: jalapeno, paprika

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Leek and Sweet Potato Frittata (low-amine, gluten-free, soy-free, dairy-free, vegetarian)

Slices of low-amine leek and sweet potato frittata

I’m usually up to make elaborate meals, but today I wanted something easy. There is very little as easy or as low-amine as a Frittata, and you can make it out of all kinds of leftover vegetables in your fridge, if you didn’t plan on this particular low-amine frittata.

Frittatas are flexible. You can use just about any vegetables, just saute them first. Here are my raw ingredients.

10 eggs (I used 6 eggs and the equivalent volume of four eggs with four egg whites)

1 small sweet potato, cut in half and sliced thinly

1/2 leek, well washed and sliced thinly

1/2 onion, sliced thinly

1 medium or large carrot, sliced thinly

Approx 10 tiny brussels sprouts, halved (or 5 normal-sized ones, quartered)

1/2 tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp dill (1 tsp fresh, minced or 2 tsp dried)

1 Tbsp safflower oil

• Preheat oven to 350 degrees Fahrenheit.
• Saute oil, onion, and leek together until the onion starts to sweat.

When onions are starting to sweat, add carrot and sweet potato

• Add carrot, sweet potato, dill, salt, garlic powder, and pepper.
• Saute vegetables, uncovered, on medium to medium high until the carrot and sweet potato start to soften. If they get a tiny bit of char on them, that’s alright.
• Grease a pie pan with oil or butter.
• Pour vegetables into pie pan.

Low-amine frittata vegetables in the pie pan

• Crack all eggs into a bowl and beat well.
• Pour eggs over vegetables.
• Garnish outer edge of pie pan with brussels sprouts.

Low-amine frittata vegetables covered in egg, surrounded by brussels sprouts, and sprinkled with dill and black pepper on top. Ready for the oven!

• Crack fresh pepper over the top, and sprinkle with additional dill.
• Place in oven for 15 minutes.

Low-amine, dairy-free frittata

• Cut into pie slices and serve warm.

AMINE BREAKDOWN:

Very Low Amine: leek, onion, sweet potato, carrot, brussels sprouts, salt, black pepper, garlic powder, dill

Low Amine: safflower oil

Moderate/High Amine: eggs (the more you cook eggs, the higher  in amines they become)

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Featured on Gluten-Free Homemaker.

Perfect Hard-Boiled Eggs

How to Cook a Hard-Boiled Egg Perfectly Every Time

How to boil an egg should probably go without saying… But I’ve found more people than not don’t cook their eggs right. Yes, folks, there is a right way and a wrong way. Eggs are a helpful addition to a low amine diet, and you should know how to cook them properly.

• Put eggs in a saucepan deep enough and large enough to hold eggs in a single layer.
• Add cold water, covering the eggs by about an inch.
• Turn heat to high until it reaches boiling, then remove from burner.
• Cover and let stand for 12 – 18 minutes, depending on size (12: med. eggs / 15: lg. eggs / 18: xlg eggs).
• Immediately drain and cool completely under cold running water or in a bowl of ice. If you don’t cool right away and completely, you end up with eggs that are hard to peel. Unless you like your eggs shellbound, cool completely and quickly.

Wasabi Deviled Eggs

For a creative take on low amine deviled eggs, you can try these moderate to low amine wasabi deviled eggs. They almost taste like a bite of sushi. It’s a fun, interesting spin on something traditional, and will be a hit at any party, whether there are low amine diet folks there or not.

6 hard-boiled eggs

1 Tbsp mayonnaise substitute

1 Tbsp plain yogurt

1 tsp wasabi paste (add 1/2 Tbsp or more if using wasabi powder), or more if you love wasabi

2 green onion, minced

1/2 sheet sushi nori (seaweed paper for wrapping sushi), shredded

Pinch of sea salt

• Cut eggs in half and remove yolks.
• Mash yolks until very smooth.
• Combine yolks with mayonnaise, wasabi, nori, and half of the green onions. Mix well.
• Taste for seasoning and add salt to your liking.
• Pipe filling into the egg whites (I use a ziplock bag with the corner cut off).
• Garnish with other half of the green onions. Press them lightly into the yolk mix so they don’t fall away.
• Arrange on a serving plate and enjoy! Alternately, if you want to make the mix ahead of time, keep it in the ziplock bag until ready to pipe into eggs and keep egg whites and yolk mix refrigerated until then.

AMINE BREAKDOWN:

Very Low Amine: green onion,  salt,

Low Amine: seaweed, yogurt,eggs (fresh eggs, freshly hard-boiled), mayonnaise substitute

Very High Amine: wasabi