These frittata muffins are a go-to during my meal prep. They are super easy to make and I love having them on hand to have for breakfast on mornings where I am busy getting ready for work. I always feel best when I start my day with a more protein and fat focused meal.
1/2 yellow onion, minced
1 bell pepper, minced
1 large handful fresh spinach and kale mix, chopped
1 pre-cooked russet potato
2 tsp garlic powder
2 tsp cumin
Sea salt and freshly ground black pepper
Pre-heat oven to 375
Chop all veggies
Saute chopped onion and bell pepper in a skillet with butter or your oil of choice (be sure to check the smoke point). Add spinach and kale mix after the onions and pepper start to slightly brown. Season with 1/2 of garlic, cumin and salt.
Chop the pre-cooked russet potato into small cubes
Grease muffin tin with butter or your oil of choice
Fill muffin tin compartments with cooked veggies – 1/2-3/4 way full
Beat the eggs with remaining spices
Scoop egg mixture into the muffin compartments. (I use a 1/4 c size dry measuring scoop) Fill the compartments to just below the brim.
Load all ingredients into your instant pot. Set on pressure cook High setting for 2 hours.
I started mine in the afternoon. When the pot finished the 2 hour cook cycle and completed the natural pressure release it restarted the pot in the slow cooker setting for an additional 10 hours. I decided that I wanted to strain and cool the broth in the morning so I set the pot to hold it at temperature until I was ready for the last steps.
I’ve really been enjoying the versatility of cauliflower lately. I typically eat it in one form or another on a daily basis. It is important to me that the foods that I eat be healthy and somewhat functional. I added the collagen and the plantain flour for the more functional side of things. Coconut flour is packed with fiber and has a low GI. Green plantain flour is a form of resistant starch and helps to feed healthy gut flora populations.
***UPDATE*** Instead of making individual biscuits I have been making a double batch and spreading the batter out on a cookie sheet lined with parchment paper. I bake it for about 60-70 minutes. When the top is nice and golden brown I remove the sheet from the oven and let it completely cool. Once cool I slice it into individual pieces. I end up with about 12 square pieces that are about .25″ thick. Cooking it like this is perfect if you want something that is more along the lines of toast. I highly recommend cooking it this way and popping a slice or two under the broiler to toast prior to serving. It’s amazing topped with avocado and eggs.
If you take this route cut the parchment paper that you baked it on into to squares and put a piece in-between each slice. it get slightly soggy in the fridge so this will help keep the slice intact. Always toast before eating, because it makes it better!
Sometimes you just need a cookie! I don’t include much sugar in my day to day eating habits. When you work to eliminate sugar your tastes become extremely sensitive to it. When you do have something sweet the flavor can be a little overwhelming.
These cookies are great for those who don’t eat many sweets. I find that if I share them with people with a more sugar heavy diet they think they are too bland. So beware! If your tastebuds are not adjusted to low sugar treats these may not be right for you.
I’ve been on a quest to find a granola-like mixture to add to my coconut yogurt. I really need to have the added crunch to properly enjoy yogurt. I have pretty impossible parameters for the granola I was after. Granola is one of those foods that is always touted as being healthy or good fibrous snack. The hard truth is that it is typically laden with sugar and other ingredients that lack dense nutrition, or are questionable. I wanted something that was gluten free, sugar free, seed free, and didn’t have nuts that may have been roasted at temperatures that could damage the delicate fats.
I decided the only way to meet my criteria would be to make my own.
1 cup Pecans, chopped
1 cup Organic Walnuts, chopped
1 cup Coconut flakes
1 cup Slivered Almonds
1 pinch Sea Salt
2 whole Egg Whites
2 tsp Organic Ghee
1 tsp Vanilla powder
2 tsp cinnamon
Combine all the nuts, and coconut in a bowl and mix well. In a separate large bowl, whisk together egg whites, vanilla powder, ghee, and sea salt until it becomes slightly fluffy.
Pour nut mixture into the egg mix well and combine until everything is evenly covered.
Spread out the granola mixture in a semi thin layer on a piece of non stick parchment (note: it is important that the mixture is somewhat even in thickness as this will prevent certain areas from burning while other parts coming out too soft).
Place the granola in the middle of the oven and bake at 200 degrees. Set the timer in 30 minutes and stir the mixture every 10-15 mins until it is golden brown and fragrant.
The granola turnout out great! By the looks of it you half expect it to be super sweet because at first glance the mixture looks candied. Its the perfect blend to add to yogurt! Read more here about the roasting temperatures of nuts and why I recommend toasting them at a low temperature. Always buy raw nuts! I really recommend always eating your nuts raw, but if you must roast do it yourself! That way you can control the temperature.