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Farmette 1769

by Monica Melograna-Ward

I’m the only early riser in our household, other than work/school for the others. Here and there, I make myself a healthy, gourmet-style, breakfast. I’m not a trained chef, so this is as good as it gets.


First off, gather your ingredients:

Artisan Roll
I want to cut down on carbs for myself, so this is 1/2 of a lovely chunk of bread.

One Duck Egg
They are really good for you (more Omega-3 fatty acids than chicken eggs), but the down side is that they are higher in cholesterol. In this instance I used one egg, as opposed to two. Chicken eggs are a perfectly acceptable replacement for this meal.
Our birds get to run around eating fresh greenery and insects, in addition to their grain-based feed. If you can’t keep your own flock, farmer’s market eggs are your best option. It is worth the extra money/time/energy. If you crack open a store-bought egg and one from a non-factory environment, you can see the difference. The color of the yolk is darker and richer in a home-grown egg, letting you know that it is packed with nutrition.

Note: If you are worried about the $$$, just think of how much $$$ you’ll save in health care costs. If you are worried about the time and energy it takes to go to the farmer’s market, think of all the health benefits you’ll receive from getting out walking outdoors.

Health Benefits Raw or Cooked
Whatever kind you have handy. I’m not sure what this one is called. My daughter offered it up and it looks to be high quality. Knowing her, this onion was also organically grown.

Fresh Parsley
Highly Nutritious
If you purchase parsley as a garnish, that’s great, but if you eat it too, you will benefit greatly from it.

Hot Yellow Pepper
Good for You and Taste Great Too!
This one is from my daughter’s garden. That guarantees that there are no pesticides in or on the pepper. The plants in her garden are also being boosted with kitchen-composted soil. I’m thinking that it’s going to be really yummy!

Spinach – Frozen or Fresh
I normally keep frozen handy, but, as I always say, fresh is best. Spinach is an extra healthy green vegetable: vitamins / antioxidants / minerals / vitamins A, B2, C and K / magnesium / manganese / folate / iron / calcium / potassium

Again, anything that strikes your fancy will do well in a concoction like this. This happens to be a Monterey Jack/Cheddar mix. It is tempting, but I try not to use a lot. Cheese is highly caloric. Once I crossed over age 50, my ability to eat like a horse and remain lanky disappeared, hence the low carb, low fat approach.

For frying your egg.
Everything is always Better with Real Butter!


This is a small cast iron pan. Iron will be released into your food. Iron is especially good for Women’s Health. The pan also allows for nice, evenly-heated cooking. I keep my cast iron oiled up with canola oil, since it doesn’t add a particular flavor to a meal. I then add something appropriate to actually cook with; butter, olive oil, ghee, sesame seed oil…


You can mix everything (except cheese) up in a bowl, or throw it all right into the pan.


Add cheese right at the end when everything else is fully cooked. This will melt the cheesy goodness onto the rest of your ingredients, without it getting dried out.


Bon Appétit
Via a Real Chef Wanna Be

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