Breakfast Slaw
Josh Allen • December 11, 2021
Introduction
.
- The concept that we can only eat eggs with toast is crazy. How about eggs on sauteed veggies?! You get more nutrients, fiber and if trying to stay low carb, it is a great alternative to toast.
- I came up with this meal accidentally one morning when I was looking for some onions and peppers to saute with my eggs. We had made coleslaw the night before that was cabbage, onion, carrots and celery that did not get mixed with the dressing so I thought why not just use that!
- I sauteed the veggies, fried some eggs over easy and put the eggs over top the veggies. I discovered my new favorite breakfast! And it does not have to always be eggs either. I use this breakfast slaw paired with every type of meat.
- My wife Jen watches a lot of cooking shows which means I end up absorbing some of the content from these shows. The one thing that has stuck with me the most in cooking is the following simple list of ingredients to make anything taste amazing: Salt, Fat and Acid. That's it! With these three ingredients you can make any food taste amazing. The personal dishes I make at home are based on flavor coming from those three ingredients (sometimes pepper) along with the natural flavors of whatever whole food I am cooking.
Servings
- 2 (if you are like me who loves cabbage you will be lucky to get 2 portions out of it).
Ingredients
- ¼ large cabbage (green or purple)
- ½ - 1 onion (choose from: white, red, scallions or leeks)
- Sea salt
- Fat/oil of your choice (olive oil, coconut oil or beef tallow)
- Apple cider vinegar (acid)
- Pepper
- See optional add on ingredients below
Directions
- Prepping the Cabbage Slaw
- Thinly sliced cabbage and onion is the best. For this, using a mandolin works the best. If you do not have one or are afraid to cut your fingers with a mandolin then a knife is fine. While thinly sliced is best there is nothing wrong with thicker slices.
- Cooking the Slaw
- Fry the slaw with the oil of your choice in a stainless steel or cast iron pan. As you are cooking, don’t be afraid to let some of the veggies caramelize on the bottom. That is where the flavor comes from!
- When the slaw is finished cooking, it is time to get the flavor booster out - Apple Cider Vinegar for the deglaze home run!
- Turn off the heat and all that brown caramelized flavor stuck to the bottom of the pan is going to go back into the dish. Splash some ACV into the pan (a few tablespoons worth but be careful not to overdo it.)
- Stir the slaw with the ACV and you will notice that brown on the bottom gets taken off and goes back into the food!
- Add salt and pepper to your liking.
- Plating Your Food
- Dish the slaw onto your plate
- Add eggs, meat or any other protein next to the slaw. If choosing eggs, my recommendation is sunny side up or over easy so that when you cut into it, the yolk goes onto the slaw.
- Serve with fresh tomato slices or cucumber.
Optional Add-ons & Variations
- Grated carrot
- Finely sliced celery
- Fresh grated turmeric or ginger
- Mushrooms, peppers or any other veggie you want to use up
- Try kale instead of cabbage
- Rotate your protein and try ground turkey or sausage instead of eggs
Tips
- Try to choose pastured eggs and meats when eating animal protein. By doing so, you not only are getting better quality ingredients from real farm raised meat, you are more likely to support local farmers and sustainable agriculture.
Enjoy!
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
If you're doing all the “right things” — working out, eating clean, trying to stay consistent — but still struggling with stubborn belly fat, low energy and slow results, you’re not alone.
Tanya’s dedication to rebuilding her health after surgery offers valuable lessons and perspective for anyone facing setbacks.
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!
Congratulations to Liz Belford, Our June SuperNova!
We are back with our second series of 'Pod Calls' available exclusively to our Nova Health Club members. Don't miss these unique sessions to help you level up your health and wellness game! What is a Pod Call? A Pod Call is a live online (webinar like)_ session with a Nova coach, offering support and insights on key health topics like fitness, nutrition, recovery and overall wellness. Why did we create Pod Calls? Our goal is your success and your health goals can not be built on fitness alone. After delivering thousands of personal training sessions, we noticed a disconnect between fitness sessions we were delivering and the other pillars of health (and lifestyle habits that happen outside of the gym). To get the most out of your health and your fitness sessions at Nova we need to link other pillars such as mindset, nutrition, stress and recovery. Training coaches who care about your results will agree that a couple hours of personal training each week is not enough time to workout AND learn everything you need to know about maximizing those workouts... Things like how to eat before or after workouts, what recovery habits should be practiced or the link between stress and working out are all subjects that you need to know on your health and fitness journey. Pod Calls are dedicated sessions where we teach you essential health and fitness insights that we can't often cover during your gym workouts. We hope you take advantage of these expert-led sessions that will enhance your workouts, teach you new concepts about health and bridge the gap between fitness and overall wellness. Upcoming Pod Calls (all times in EST) Mon Jun 2, 2025 (6:00pm) Topic: How To Eat Carbs For Better Energy, Muscle & Fat Loss Coach: Josh Allen Wed Jun 4, 2025 (2:00pm) Topic: Hip Mobility Using the 'CARS' (active session) Coach: Kim Vo Sat Jun 7, 2025 (12:00pm) Topic: Benefits of Single Leg & Arm Training for Overall Strength Coach: Matthew Nadler Tues Jun 10, 2025 (6pm) Topic: Releasing Neck Tension Coach: Zack Fernandez Wed Jun 18, 2025 (1:00pm) Topic: Training The Backside of The Core Coach: Colin Soltesz Thu June 19, 2025 (7:00pm): Topic: Ayurveda for Healthy Ageing Coach: Kayla Hutchinson These calls are free for Nova members and Zoom links for each call can be found in the Nova Mighty Networks platform. If you are not a Nova member and would like to attend any of these please email Info@NovaHealthClub.com for a seat. We look forward to seeing you then!
Check out the interview with Beth to see the habits, mindset and lifestyle shifts that helped her reach her goals
Simon’s 6-Week Transformation: From Stressed & Stuck to Strong & Energized
Simon joined Nova through the LeanDads 12-week program in February. Like many busy professionals...
