Ingredients
1 carton organic egg whites
1 dozen organic free range eggs
1/2 yam
1 lb hot pork sausage
1/2 yellow onion
1 5.46 oz can full fat coconut milk
Directions
Preheat oven to 375
Cook ground pork until done.
Shred or use food processor to grate yam.
Cut onion into small pieces. In a separate pan, saute yam and onion together until onion becomes translucent.
Whisk eggs, egg whites and coconut milk in large mixing bowl.
Combine ground pork and veggies with egg/coconut milk mixture.
Spray 9x13 baking dish with coconut oil. Pour all ingredients into dish and bake for approximately 40-45 minutes or until eggs are cooked through.
Enjoy!
Sunday, March 23, 2014
Sunday, February 2, 2014
Coconut Chicken Bake with Fried Plantains
Tonight I felt like making a dish with a hint of Carribean flavor.
Ingredients:
1 lb boneless skinless chicken breast
1/2 C almond meal (flour)
1/2 C finely shredded coconut flakes
1 egg
cumin
sea salt
pepper
tumeric
1 large plantain
1Tbsp Coconut Oil
Directions:
Preheat oven to 400 degrees.
Set plantains aside. Mix all dry ingredients and place in bowl. Whisk egg and place in separate bowl. Dip each chicken breast in egg, then dip each side of chicken in dry ingredients until fully covered. Sprinkle with additional coconut flakes.
Bake for approximately 25-30 minutes or until chicken is fully cooked.
Slice plantains lengthwise. Heat coconut oil in pan until melted around medium heat. Cook plantains in coconut oil on each side until slightly browned.
Serve chicken with plantains and enjoy!
Ingredients:
1 lb boneless skinless chicken breast
1/2 C almond meal (flour)
1/2 C finely shredded coconut flakes
1 egg
cumin
sea salt
pepper
tumeric
1 large plantain
1Tbsp Coconut Oil
Directions:
Preheat oven to 400 degrees.
Set plantains aside. Mix all dry ingredients and place in bowl. Whisk egg and place in separate bowl. Dip each chicken breast in egg, then dip each side of chicken in dry ingredients until fully covered. Sprinkle with additional coconut flakes.
Bake for approximately 25-30 minutes or until chicken is fully cooked.
Slice plantains lengthwise. Heat coconut oil in pan until melted around medium heat. Cook plantains in coconut oil on each side until slightly browned.
Serve chicken with plantains and enjoy!
Sweet Potato Squash Breakfast Casserole
Ingredients:
1/2 Organic Sweet Potato
1/2 lb organic maple ground pork
1 Small-Med Organic Spaghetti Squash
1 5.46 oz can organic coconut milk (full fat)
1 container organic egg whites
4 organic eggs
4 pieces organic bacon (cooked)
1 tsp bacon grease
Spray olive oil
Seasonings:
1 tsp gound pepper
1 tsp sea kelp
Dash nutmeg
1 Tbsp chipotle seasoning
Directions:
Prepare Squash: Preheat Oven to 400 degrees. Place squash in microwave for 2 minutes. When done chop ends of and slice squash in half lengthwise. Spray with olive oil and pepper. Place foil over cookie sheet. Put both pieces of squash face down on cookie sheet and cook for 20 minutes.
Wash and scrub sweet potato. Shred sweet potato finely. Place in bowl.
Brown pork, draining fat as needed. I used a tsp of bacon grease to cook pork in. Sub coconut oil, grape seed oil if preferred.
Once squash is cooked, let cool. Remove seeds then shred with fork. Place in bowl with sweet potato.
Crumble bacon and set aside. Put all remaining ingredients in bowl and mix well (pork, eggs, egg whites, coconut milk, seasonings)
Spray 9x13 pan with olive oil.
Pour all ingredients into dish. Sprinkle top of casserole with crumbled bacon pieces.
Bake at 400 degrees for approximately 45 minutes or until cooked through. Enjoy!
1/2 Organic Sweet Potato
1/2 lb organic maple ground pork
1 Small-Med Organic Spaghetti Squash
1 5.46 oz can organic coconut milk (full fat)
1 container organic egg whites
4 organic eggs
4 pieces organic bacon (cooked)
1 tsp bacon grease
Spray olive oil
Seasonings:
1 tsp gound pepper
1 tsp sea kelp
Dash nutmeg
1 Tbsp chipotle seasoning
Directions:
Prepare Squash: Preheat Oven to 400 degrees. Place squash in microwave for 2 minutes. When done chop ends of and slice squash in half lengthwise. Spray with olive oil and pepper. Place foil over cookie sheet. Put both pieces of squash face down on cookie sheet and cook for 20 minutes.
Wash and scrub sweet potato. Shred sweet potato finely. Place in bowl.
Brown pork, draining fat as needed. I used a tsp of bacon grease to cook pork in. Sub coconut oil, grape seed oil if preferred.
Once squash is cooked, let cool. Remove seeds then shred with fork. Place in bowl with sweet potato.
Crumble bacon and set aside. Put all remaining ingredients in bowl and mix well (pork, eggs, egg whites, coconut milk, seasonings)
Spray 9x13 pan with olive oil.
Pour all ingredients into dish. Sprinkle top of casserole with crumbled bacon pieces.
Bake at 400 degrees for approximately 45 minutes or until cooked through. Enjoy!
Sunday, December 29, 2013
Spaghetti Squash Breakfast Bake
Ingredients
1 organic spaghetti squash (med-large)
1 lb organic maple pork sausage
8 organic eggs
pepper
garlic powder
nutmeg
Directions
Preheat oven to 420 degrees. If cooking at lower altitude use a lower temperature (~400).
Cook spaghetti squash. I use the microwave to save time. Place squash in microwave for 1-2 minutes depending on the size to soften. Chop ends off squash and cut in half lengthwise. Place squash face down in 1/4 C water in a bowl and cover with saran wrap. Cook for ~5-6 minutes. Repeat for other half of squash. Remove seeds and shred squash with a fork. Place all shredded squash in a large bowl.
Brown ground sausage (make sure to break up meat into small pieces). Let cool for a few minutes and place in bowl with squash. Add spices to squash and meat and mix well. Add eggs into bowl with squash and sausage and mix thoroughly with a fork to break up the yolks.
Spray 9x13 dish with olive oil. Pour all ingredients into dish.
Bake for 35-45 minutes or until eggs are cooked. I like to brown the top of the casserole.
Enjoy!
This dish reheats very well for breakfast throughout the week!
1 organic spaghetti squash (med-large)
1 lb organic maple pork sausage
8 organic eggs
pepper
garlic powder
nutmeg
Directions
Preheat oven to 420 degrees. If cooking at lower altitude use a lower temperature (~400).
Cook spaghetti squash. I use the microwave to save time. Place squash in microwave for 1-2 minutes depending on the size to soften. Chop ends off squash and cut in half lengthwise. Place squash face down in 1/4 C water in a bowl and cover with saran wrap. Cook for ~5-6 minutes. Repeat for other half of squash. Remove seeds and shred squash with a fork. Place all shredded squash in a large bowl.
Brown ground sausage (make sure to break up meat into small pieces). Let cool for a few minutes and place in bowl with squash. Add spices to squash and meat and mix well. Add eggs into bowl with squash and sausage and mix thoroughly with a fork to break up the yolks.
Spray 9x13 dish with olive oil. Pour all ingredients into dish.
Bake for 35-45 minutes or until eggs are cooked. I like to brown the top of the casserole.
Enjoy!
This dish reheats very well for breakfast throughout the week!
Sunday, October 20, 2013
Sweet Tator Tuna Fritters
Ingredients
1/3 large organic sweet potato
1/4 C red organic onion
1 Tbsp Mrs. Dash chipotle seasoning
4 eggs
1/4 C plain greek yogurt (optional)
2 packages wild albacore tuna (no salt added)
1 tsp garlic powder
Dash sea salt
1 tsp ground black pepper
2 slices cooked bacon (crispy)
Directions
Preheat oven to 425 degrees.
Grate sweet potato (fine), chop red onion finely. Crumble/chop bacon.
In large bowl, mix tuna, eggs, bacon, seasonings, onion, yogurt, and sweet potato.
Spray baking sheet with coconut oil. Form patties by hand and place on baking sheet.
Set timer for 20 minutes. Half way through (approximately 10 minutes) flip patties over.
Cook remaining 10 minutes.
I had extra sweet potato left over so I sliced them, sprinkled with garlic salt, and baked with patties.
These fritters are also great reheated!
1/3 large organic sweet potato
1/4 C red organic onion
1 Tbsp Mrs. Dash chipotle seasoning
4 eggs
1/4 C plain greek yogurt (optional)
2 packages wild albacore tuna (no salt added)
1 tsp garlic powder
Dash sea salt
1 tsp ground black pepper
2 slices cooked bacon (crispy)
Directions
Preheat oven to 425 degrees.
Grate sweet potato (fine), chop red onion finely. Crumble/chop bacon.
In large bowl, mix tuna, eggs, bacon, seasonings, onion, yogurt, and sweet potato.
Spray baking sheet with coconut oil. Form patties by hand and place on baking sheet.
Set timer for 20 minutes. Half way through (approximately 10 minutes) flip patties over.
Cook remaining 10 minutes.
I had extra sweet potato left over so I sliced them, sprinkled with garlic salt, and baked with patties.
These fritters are also great reheated!
Sweet Potato Breakfast Casserole
Ingredients
1 carton egg whites (I used egg whites for ease)
1 5.46 oz can coconut milk (full fat)
2 tsp Mrs Dash southwest chipotle seasoning
1/4 C yellow onion
1/4 jalapeno
1 tsp coconut oil or organic spray coconut oil
1/3 large organic sweet potato
1/4 C organic goat cheese cheese (optional)
Dash sea salt and pepper to taste
1 pie dish
Directions
Preheat oven to 400 degrees.
Wash, scrub and rinse sweet potato. Grate 1/3rd of sweet potato (finely).
Chop onion and jalapeno (fine).
In medium size pan, heat coconut oil. Saute onion, jalapeno and shredded sweet potato. Set aside to cool. Grate goat cheese and set aside.
In large mixing bowl, add egg whites, and coconut milk. Whisk together.
Add sauteed veggies and seasonings and mix well.
Spray pie dish with coconut oil. Add egg mixture into pan. Top with shredded cheese.
Once cooked, let cool and cut into 6 pie slices.
Enjoy!!!
Sunday, October 14, 2012
Chocolate Protein Muffins
Ingredients
1/2 C Almond Flour
1/2 C Ground Flax Seed
1/4 C Sesame Seed
1/4 C Water
1 Banana
4 Eggs
1 tsp vanilla extract
1 tsp baking soda
2 Tbsp Grapeseed oil
Dash cinnamon
1 heaping tsp organic cacao powder
2 scoops vanilla protein powder
1/2 C Almond Flour
1/2 C Ground Flax Seed
1/4 C Sesame Seed
1/4 C Water
1 Banana
4 Eggs
1 tsp vanilla extract
1 tsp baking soda
2 Tbsp Grapeseed oil
Dash cinnamon
1 heaping tsp organic cacao powder
2 scoops vanilla protein powder
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