Wahls Style Breakfast Hash
Following the Wahls Protocol and eating all those vegetables can feel daunting. This dish helps to cover the daily recommendations for sulfur and color. You can do what I did and do all the chopping one day, then the cooking the next. I cook each vegetable separately as they have different cooking times, and then put them together when its time to eat.
My favorite Wahls inspired breakfast is back!! I spent a major part of my day yesterday cooking and setting myself up for the week. The winter has been bringing on cravings for roasted vegetables and soup. I did all the vegetable chopping for this dish yesterday which made saute'ing it up this morning much easier.
This dish helps to cover the daily recommendations for sulfur and color. You can do what I did and do all the chopping one day, then the cooking the next. I cook each vegetable separately as they have different cooking times, and then put them together when its time to eat.
The Wahls Protocol Helps Me Feel Better, Even without MS
I do not have MS but I feel the difference in energy and brain fog when I follow a Wahls inspired diet. I have all the sulfur and color and leafy greens in this dish to start the day off right. Towards the end of the year I had gotten lazy with prepping vegetables at home and treating myself as well as I treat my cooking clients. And I can feel how my health has declined because of it. My joints ache, my stomach feels off and my brain is fuzzy. My commitment for the new year is radical self care. Making a breakfast like this that I can eat all week is how I can best take care of myself.
How To Make A Wahls Protocol Inspired Hash
The main principles of the Wahls Protocol are: eat 9 cups of vegetables a day, divided into:
3 cups leafy greens,
3 cups colored fruit and veg
3 cups of sulfur-rich veggies (like cabbages, onions, broccoli, mushrooms and garlic)
So I based my Hash on hitting all those categories and still making it interesting. These Hash ingredients are all cooked. I cook them all separately in a saute pan as they all cook for different lengths of time.
Start with chopping up all the vegetables
Then heat a frying pan add a little fat, and cook each vegetable until it is softened, but not mushy. For the cabbage this can be 5 to 8 minutes of stirring frequently
Once each vegetable is done, place in a glass pyrex dishes to store them separately. You can mix and match your veggies and meat at each breakfast. Or throw it all into a big bowl and mix now!
Add a little fat each time you add a new vegetable to the pan. I use bacon fat or coconut oil
Bacon can be baked in a 300 degree oven if you dont want to cook it on the stove. Google "oven baking bacon"
The picture below shows my plate full of ground meat and veggies and the egg scramble I made my husband. It’s ok for your breakfast to look differently from the other people in your household. And if you can eat eggs, then go ahead and add a scrambled egg to my recipe below.
The Ingredients for this Wahls Protocol Style Breakfast Hash are:
1 cup green cabbage, chopped
½ cup red cabbage, chopped
½ cup shiitake mushrooms, sliced
¼ cup shredded brussels
3 strips nitrate-free bacon, crumbled
1 bunch kale, blanched then chopped
½ cup red onion, chopped
4 garlic cloves, minced
ground beef or turkey
Roasted potatoes (mine were left over from the night before)
My ingredients above are a starting place. Play around with this! I have made this hash with lots of other veggies, especially if I have something left over from dinners.
Combinations for Your Wahls Hash
Here are some other combinations to get you started, starting with the protein:
Ground turkey, yellow onion, red bell pepper, garlic, shiitake mushroom, spinach
Ground Chicken, red onion, orange bell pepper, garlic, crimini mushroom, swiss chard
Sausage, shallots, green bell pepper, garlic, wild maitake mushroom, kale, sweet potato
More Healthy Breakfast Recipes
Zucchini, Spinach and Chicken Patties - a tasty protein snack that contains vegetables too. Get more sulfur and greens in your day, and make a bunch ahead of time to snack on throughout the week. I frequently use these for breakfast.
Chicken and Sweet Potato Hashbrown Fritters - Another high protein snack or breakfast that contains shredded white sweet potatoes
Green Smoothie - Dr. Wahls has so many smoothies in her book for you to try. Here is my basic recipe to get you started which you can adjust however you like.
Turkey Apple Breakfast Hash - This AIP recipe from "Fed and Fulfilled" mixes in some tasty ingredients like apples, zucchini, carrots and butternut squash. This would definitely fit into the Protocol and looks like a filling and beautiful meal!
Please let me know if you give this a try and how yours turned out!
Printer-Friendly Recipe
Wahls Style Breakfast Hash
Following the Wahls Protocol and eating all those vegetables can feel daunting. This dish helps to cover the daily recommendations for sulfur and color. You can do what I did and do all the chopping one day, then the cooking the next. I cook each vegetable separately as they have different cooking times, and then put them together when its time to eat.
Ingredients
- 1 cup green cabbage, chopped
- ½ cup red cabbage, chopped
- ½ cup shiitake mushrooms, sliced
- ¼ cup shredded brussels
- 3 strips nitrate-free bacon, crumbled
- 1 bunch kale, blanched then chopped
- ½ cup red onion, chopped
- 4 garlic cloves, minced
- 1 cup cooked ground beef or turkey
- 1 cup cooked diced potatoes
Instructions
- Start with chopping up all the vegetables
- Then heat a frying pan add a little fat, and cook each vegetable until it is softened, but not mushy. For the cabbage this can be 5 to 8 minutes of stirring frequently
- Once each vegetable is done, place in a glass pyrex dishes to store them separately. You can mix and match your veggies and meat at each breakfast. Or throw it all into a big bowl and mix now!
- Add a little fat each time you add a new vegetable to the pan. I use bacon fat or coconut oil
Notes
Bacon can be baked in a 300 degree oven if you dont want to cook it on the stove. Google "oven baking bacon"
These ingredients are just a starting place. Play around with this! I have made this hash with lots of other veggies, especially if I have something left over from dinners.
