If you look at this and say no – you may want to think again. This breakfast is full of foods that your gut bacteria will love. More importantly – it tastes good. You can call this fast-and-easy casserole a cross between an omelette and French toast.
Why is it so good? The mushrooms, asparagus, red and yellow peppers all make our good bacteria say “Yum”.
The sourdough bread means that the wheat has been partially pre-digested and many people who have issues with wheat do not have an issue with sourdough. Wheat contains resistant start which is also good for the gut.
Sourdough helps keep blood sugar stable both in the meal where it is consumed and the following meal. Even though the beneficial bacteria in the bread were killed during the baking process, studies are now starting to show dead good bacteria may still have benefits for us such as improving our immune response.
I also added reishi mushroom powder for even more prebiotic power plus reishi is an adrenal adpatogen and helps with sleep, anxiety and low energy due to stress. It also supports the liver.
Are you intrigued so far? Well, there is more. All of these ingredients are mixed together in bowl with milk and eggs. Cow’s milk is a great food for the gut as beneficial bacteria can feed off both lactose and GOS – one of the best prebiotics for the improving brain health. That is right – many prebiotics have been shown to help the brain function better – it is that brain-gut thing.
If you have an issue with digesting cow’s milk it is a sign you have a gut health problem but that is not the cow’s fault.
There is also butter used to lightly cover the bread and grease the casserole dish. There are many beneficial fatty acids in butter and one of them is the short-chain fatty acid butyrate which helps regulate inflammation and restore immune tolerance – that is what you have lost if you react to foods, have allergies or autoimmune conditions. Not saying a little butter will help all that but it is a start.
The eggs contain vitamin A and D and essential fatty acids – all of which our good for the gut
I seasoned this with sea salt, pepper and chive to make it taste even better.
When I make it, I also added some raw milk cheddar and parmesan cheese to the top of mine for more beneficial bacteria. A nice full-fat yogurt would go nicely with this as well.
Coconut milk and coconut oil could work well in this recipe. They have some gut health benefits, too.
And when I make this, I always choose organic ingredients as that is the best option. So, if you can choose organic, please do so. If not, there are still many benefits to a non-organic version.
Why is it fast and easy? The ingredients are all thrown in a bowl and then poured into a greased casserole dish. Put it in the oven. Go about your business to get ready for your day. Breakfast will be ready and waiting for you in 30-35 minutes. You can even prep the vegetables and bread the night before to make it even simpler to get it into the oven.
This is what diversity in the diet requires. Multiple ingredients feeding different types of beneficial bacteria. What we have to remember is that clients want food is tasty and easy to prepare. This recipes accomplishes all of this.
Mushroom Breakfast Casserole
2-3 tsp butter or coconut oil, melted
1/2 cup milk of choice
1/4 cup red pepper, sliced in thin strips
1/2 cup yellow peppers, sliced in thin strips
1/3 cup asparagus pieces
3 Cremini mushrooms, sliced
1/2 to 1 tsp reishi mushroom powder (optional)
1 piece of sourdough bread.
1 tbsp fresh chive or 1 tsp dried
Sea salt and pepper to taste
Preheat the oven to 350 degrees. Grease a small casserole dish with butter and set aside. Use the remaining butter to lightly brush the piece of bread. Cut the bread into chunks and set aside. Crack the eggs into a bowl and add the milk. Whisk until smooth. Add the rest of the ingredients including the bread. Mix. Pour into the casserole dish. Put the casserole dish into the oven and bake for 30-35 minutes. Remove from the oven. Transfer to a plate and serve.