FRITTATA MUFFINS

Food, Paleo, Recipes

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. 

INGREDIENTS

• 12 eggs
• 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

METHOD

1. Pre-heat oven to 375
2. Chop all veggies
3. 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.
4. Chop the pre-cooked russet potato into small cubes
5. Grease muffin tin with butter or your oil of choice
6. Fill muffin tin compartments with cooked veggies – 1/2-3/4 way full
7. Beat the eggs with remaining spices
8. 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.
9. Cook for 20-25 minutes
10. Let cool and refrigerate

Cashew “Cheese”

Food, Paleo, Recipes

For those of you who don’t do cheese, this is a great alternative! Its easy to make and taste great!

INGREDIENTS

• 1 cup raw cashews
• 3 Tbsp water
• 1/2 tsp salt
• 2 tsp apple cider
• 1 tbsp lemon

METHOD

1. Soak raw cashews in filtered water overnight.
2. Drain and rinse your cashews really, really well!
3. Place cashews, salt, lemon, and apple cider vinegar in a high-speed blender or food processor and blend. 
4. Begin to add the water 1 tablespoon at a time – to ensure desired consistency. If you want a spread thats more like cream cheese add less, if you want more of a sauce add more. 

If you make this on the thicker side it’s great for homemade pizza. If you opt for a more sauce-like consistency its an excellent sour cream alternative for tacos. ​

Cauliflower Biscuits

Food, Paleo, Recipes

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!

INGREDIENTS

• 3 cups riced cauliflower
• 1 TBL green plantain flour
• 3 TBL coconut flour
• 2 TBL grass fed butter
• 3 pastured eggs
• 1/2 ts garlic powder
• 1/4 ts baking soda
• 1/4 ts fine sea salt
• 3 TBL Collagen Peptides

METHOD

1. Preheat oven to 375°F and line a baking sheet.
2. In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency.
3. In a bowl whip eggs and soften butter with a hand mixer. 
4. Add the remaining dry ingredients (except the riced cauliflower) and mix until smooth. The mixture will be thick.
5. Mix in the riced cauliflower
6. Roll cauliflower mixture into even sized balls and lay onto the baking sheet. Sprinkle your choice of seasonings on top – if desired
7. Bake for about 60 minutes, or until golden brown.
8. Remove from baking sheet and let cool directly on a cooling rack.
9. Serve as rolls with your meal, or serve as bread with your favorite sandwich ingredients.

The biscuits are quite moist inside and have a polenta like texture. They are great in a bowl topped with roasted veggies and poached eggs.

Nutty Granola

Food, Paleo, Recipes

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. 

Ingredients

• 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 

Instructions

1. 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.
2. Pour nut mixture into the egg mix well and combine until everything is evenly covered. 
3. 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).
4. 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. 

https://www.healthline.com/nutrition/raw-vs-roasted-nuts