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The Most Important Meal: Two Tasty Breakfast Options

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At least once a year I like to offer recipes that first, appeal to children and second, offer kids important nutrients without overloading them on sugar or carbohydrates. The breakfast recipes I propose here will likely take 20-30 minutes of preparation time which might be a wee intimidating on a hectic working morning. That being said, both of the following examples have proven to be extremely enticing to childrens’ palates. (And if you want to add a cup of joe to go with it, then try one of these from CoffeeChannel!”)


Gluten free seed batter pancake mix

2 1/4 cups seed combination (sunflower, flax and pumpkin) 1/2 tsp salt

1 cup coconut flour 3/4 cup brown rice flour

1 tsp pumpkin spice 2 tsp baking powder

1 1/3 Tbs xanthan gum 2 eggs


This is a recipe that I continue to play with and offers a healthier alternative to common pancake mixes. It contains no gluten based flours, although I have found that a small amount (1-2 Tbs) of a gluten containing flour imparts a more satisfying texture to the pancakes. Grind the seeds to powder and mix in the ingredients. Cook the batter in a small amount of butter or coconut oil on low heat, otherwise the pancakes will not cook evenly.


Seeds are a valuable source of omega-3 oils (although heat damages these oils so I still recommend eating at least a Tbs of these seeds raw daily). Pumpkin seeds have numerous benefits: they are high in zinc, great for the prostate and are used to improve sexual vitality. Flax seeds are mucilaginous, serve as a laxative and are extremely high in omega 3 oils. Coconut flour is a potent immune stimulator, especially for those with viral infections. It contains medium chain triglycerides, or fats that are readily converted to energy without contributing to excess body weight. Regarding the eggs: I encourage folks to find farmers whose chickens are “free ranging” in the legitimate sense of the term. That is, the chickens should be able to fly to Argentina if they wanted to. Being truly free range allows them to consume the appropriate amount of insects, seeds, vegetables and other foods that ultimately infuse the eggs with a desirable quantity of omega oils.


Spinach Frittata

1 chopped leek 1 Tbs olive oil

1 bunch minced green onion 2 cloves minced garlic

8 free range scrambled eggs 20 oz. raw spinach

2 oz. chopped sundried tomatoes 12 oz chopped palm hearts (Optional: 1/2 cup grated parmesan cheese).


Preheat the oven to 350 degrees. Prepare a deep cast iron pan by coating it with a mixture of butter and olive oil. (For a more elegant presentation, you can use a springfoil pan and cookie sheet). Sautee the leek, green onion and garlic in the olive oil. Add the sundried tomatoes and palm hearts. Slowly add the spinach (20 oz is a lot, but it will quickly cook down). Lastly, add the scrambled eggs. Transfer immediately to the cast iron or springfoil pan. Bake for 45 minutes to an hour, or when a toothpick inserted into the center is clean and dry.


This recipe is a great way to encourage kids to eat spinach.  Spinach is rich in both iron, magnesium and calcium, although its high oxalic acid content somewhat neutralizes the availability of calcium. It also is replete with Vitamin A. It is particularly useful for conditions that cause the skin to become red and inflamed.


Dr. Daniel Smith practices at Bear Creek Naturopathic Clinic. His office is on 2612 Barnett Ave.  He specializes in naturopathic oncology, but still maintains a strong family practice, treating all manner of conditions. He can be reached at 541-770-5563 or at drdanielnd@gmail.com. If you would like to schedule an appointment, please ask specifically for Dr. Dan.


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