Fresh Fry Up

January 6, 2018

 

I have been dying to create this for a while. It's one of my favourite British traditions, the delicious fry up and in my opinion no cooked breakfast is complete without hash browns which are a slightly starchy exception to it being reasonably candida friendly. To adapt for a candida friendly fry up just substitute the white potato for sweet or just make this once you have introduced starch back into your life and are feeling good about it! Choose whether to make it paleo friendly with coconut sugar or candida friendly with xylitol. If you are unsure of whether legumes are ok considering their phytate content then you should read this article

Components: Hash browns, baked beans, coconut aminos portobello mushroom, roasted tomatoes, heart fried egg and sugar free bacon.

 

Baked Beans Recipe

 

I used Delicious Magazines' recipe minus the bacon and with the exchange of muscavado sugar for 2 tbsp xylitol and tinned tomatoes for 400g passatta (2 cups).

 

Ingredients

Serves 8 

  • 400g tinned haricot or cannellini beans (yes dried is best but takes way longer, check Delicious Magazines' recipe for the long and dried up version!)

  • 3 tbsp extra-virgin olive oil

  • 2 red onions, finely chopped

  • 2 garlic cloves, finely chopped

  • 400g can chopped tomatoes

  • 2 tbsp coconut sugar/ xylitol

  • 3 tbsp apple cider vinegar

Method

  1. Rinse and drain the beans well, set aside 

  2. Heat the oil in a large saucepan over a medium heat, add the onions and cook for 6-8 minutes. Stir in the garlic, tomatoes, sugar, vinegar and 400ml water, then tip in the beans. Reduce the heat to low and cook for 10 minutes, stirring occasionally, until you have a thick sauce and tender beans.

Hash Brown Recipe

I used Emily's famous hash brown recipe with some adjustments. I sautéed the onions gently for 10 minutes with 1 clove of minced garlic as I found the original recipe slightly bland.

 

Ingredients

Serves 4

 

  • 2 medium russet potatoes/ sweet potatoes, grated or shredded

  • 1/2 medium onion, finely diced

  • 1 minced garlic clove

  • 30g/ 1/4 cup plain flour

  • 1 egg

  • 235 ml oil for frying or as needed

  • salt and pepper to taste

  • optional- 1 tsp paprika or another herb of choice for additional flavour

Method

  1. Rinse shredded potatoes until water is clear, then drain and squeeze dry.

  2. Place shreds in a bowl; mix in the onion, flour and egg until evenly distributed.

  3. Heat about 1/2cm of oil in a large heavy frying pan over medium-high heat. When oil is sizzling hot, place potatoes into the pan in a 1cm thick layer. Cover the whole bottom of the pan, or make separate piles like pancakes.

  4. Cook until nicely browned on the bottom, then flip over and brown on the other side. It should take at least 5 minutes per side. If you are cooking them in one big piece, it can be cut into quarters for easier flipping.

  5. Remove from pan, and drain on kitchen paper. Season with salt and pepper and serve immediately

 

Baked Portobello Mushroom 

 

I am so happy I found this delicious recipe by the aptly named Feasting Not Fasting. To make it more candida friendly I swapped the soy sauce for coconut aminos, this organic one by Coco Fina being my favourite yet.

Recipe type: Side Dish

Serves: 2

 

Prep Time: 20 mins (mostly waiting for the marinade to do it's thang)

Cook time: 20-30 mins depending on whether you like your mushroom medium/ well done

 

Ingredients

  • 2 portabello mushrooms

  • 2 Tbsp. soy sauce (use tamari if needed to be gluten free)

  • 1 Tbsp. balsamic vinegar

  • ½ tsp. minced garlic

  • ¼ tsp. minced or grated ginger root

  • ½ Tbsp. olive oil

 

Instructions

  1. Preheat oven to 400 degrees F.

  2. Find a baking dish that will fit both mushroom caps. Add all other ingredients and stir to create marinade. Add mushrooms and rub sauce onto them. Let sit for 15 minutes, stem side down.

  3. Once 15 minutes is up, rub mushrooms again with sauce before placing dish in the oven.

  4. Bake for 10-15 minutes. Remove and turn mushrooms over. If there is any sauce left in the pan, spoon it over the mushrooms.

  5. Now throw in the whole cherry tomatoes and continue baking another 10-15 minutes. Remove and let sit for 5 minutes before serving whole or slicing.

Now fry your egg and bacon however which way you like! Pick up these cute molds to recreate the heart egg.

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