Weekly Urban Homesteading Tips

Allergy-Friendly Recipes, DIY, Organic Gardening & More

Farmer Wife’s Breakfast

This article was contributed by Magdalena Wszelaki, a nutrition hormone expert, chef and author.

healthy breakfast

The biggest challenge many of us face is feeling confused what to eat for a healthy breakfast. Many others think they are eating “healthily” but, in reality, they consume breakfasts that are so full of sugar that they might as well be called “morning desserts.”

We grew up with the belief that a good breakfast should contain large amounts of fruit, flavored yogurt, grains, cereals, bars and oat meal.

Here is the problem: they are full of carbohydrates and sugars.

Tip: Eat A PFF Breakfast

PFF stands for “Protein, Fat and Fiber.”

Yes, this means we will be loading up our breakfasts with protein, fat and fiber. Why?

Because they will guarantee us no sugar dips, they will sustain our sugar levels so we don't exhaust our adrenals and they will help us break our sugar habit (or addiction).

Proteins are also full of amino acids which are the building blocks on our hormones.

The sources of proteins in your breakfast could come from fish, beef, chicken, bison, lamb, tempeh (if you can tolerate soy), coconut butter but also from moderate amounts of pre-soaked nuts and seeds, if tolerated.

Here is more information about healthy breakfasts that rebalance your hormones.

Farmer Wife's Healthy Breakfast Recipe

Healing foods in this recipe:

Sauerkraut (probiotics, estrogen regulator)

Mustard greens (nutrient-packed, estrogen regulator)

Avocado (sugar-balancing, anti-inflammatory, nutritionally dense, anti-carcinogenic)

Ghee (precursor for a precursor of steroid hormones like estrogen, progesterone, testosterone, cortisol and DHEA)

healthy breakfast to balance hormones


Farmer Wife's Breakfast
Prep time
Total time
Recipe type: Breakfast
Serves: 6
Sausage (Serves 6)
  • 1 lb of ground lamb (you can also used pork, beef or chicken or a combination of any of them)
  • 1 tsp sea salt
  • 2 tsps ground fennel seed
  • 2 tbsps apple cider vinegar
  • 2 tbsps coconut aminos
  • 1 tbsp of ghee
Greens (Serves 1)
  • 1⁄2 avocado
  • handful of organic green mix (e.g. arugula, mizuna, baby kale, spinach)
  • 1 cup of ferments (here: sauerkraut and cauliflower)
  • 1 tbsp of olive oil
  • juice from 1⁄2 lemon or lime
  • pinch of sea salt
  1. Mix all the sausage ingredients (except for the ghee), kneading them well.
  2. Shape the sausage to a desired shape- round and flat or long.
  3. Heat up the skillet and add the ghee.
  4. Add sausages and fry them for approximately 7
  5. minutes on one side and 4 minutes on the other.
  6. In a separate bowl, toss green salad mix with olive, lemon and salt until the leaves are well covered with the dressing.
  7. Place greens on a large plate,
  8. then add the sausage, avocado and ferments to the plate.

This article was contributed by Magdalena Wszelaki, a nutrition coach, hormone specialist and a chef. She has a long history of hormonal challenges herself (from Hashimoto's, adrenal exhaustion to estrogen dominance) which she has managed to reverse with the use of the right nutrition.

Learn more from Magdalena Wszelaki and how she overcame the death sentence by approaching estrogenic cancers biblically and naturally.


This post currently has 4 comments.

  1. Ann Watters RPE,BCPP
    December 6, 2016

    I am a lacto vegetarian. NO MEAT! FISH! EGGS OR POULTRY

  2. Linda
    October 14, 2016

    All this sounds good to me. My husband does not like avacado. Is there a good substitute for that ?
    He eats salads for lunch with chicken and has done so for the past 3 months trying to lose weight. So he is willing to try things.
    He does not like Sourkraut, so I will try the fermented cauliflower. I love Sourkraut and pickles too ! But have to be careful with the Kraut so I don’t have loose bowels. Will try the cauliflower with my husband.

    Thanks for the recipe.

    • Customer Support
      October 19, 2016

      Nuts are another good source of healthy fats, as is grass fed butter. Perhaps he’d like a good bulletproof latte to go with his breakfast!

  3. Theresa Weindl
    June 5, 2016

    Dear Magdalena. Your quite unique breakfast idea sounds very appealing and I will definitely try the new approach of adding more fermented foods to my diet. Btw, I love krauts and pickles. Thank you for your teachings.


Leave a Reply

Biblical Health