Frittata
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Ingredients:
1/2 cup olive oil 4-5 eggs 8 cherry tomatoes, cut in half 1/3 onion 1 clove garlic 2 handfuls spinach |
1/2 tsp paprika
1/2 tsp garlic powder 1/2 tsp onion powder 1/8 tsp nutmeg Salt and Pepper |
Instructions: Preheat oven to 375 degress
1) Blend together olive oil, eggs, and spices with hand mixer.
2) In small pan over medium heat, saute veggies.
3) Grease medium cast iron pan and pour in egg mixture. Top with sauted veggies. Cook over medium heat for 3-4 minutes. Scrape bottom with spatula to loosen up any cooked egg.
4) Place in oven to cook until done ( 15-20 minutes).
1) Blend together olive oil, eggs, and spices with hand mixer.
2) In small pan over medium heat, saute veggies.
3) Grease medium cast iron pan and pour in egg mixture. Top with sauted veggies. Cook over medium heat for 3-4 minutes. Scrape bottom with spatula to loosen up any cooked egg.
4) Place in oven to cook until done ( 15-20 minutes).
Smoothie Recipes:
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Smoothie One:
2 Tbsp chia seeds 1 cup coconut milk (or coconut water) 1/2 cup water 1/2 cup frozen wild or organic blueberries or blackberries 1/2 frozen banana 1 cup dark green : swiss chard or spinach 2 Tbsp hemp seeds 3 brazil nuts 1 Tbsp (or a spoonful) of coconut butter 1 tsp turmeric 1/8 tsp black pepper 1 tsp cinnamon Autumn Smoothie:
1 cup unsweetened coconut or almond milk 2 dates (without the pit) 1 big scoop of almond butter 1/2 inch chunk of ginger 1 tsp cinnamon 1 tsp cacao nibs 2 Tbsp chia seeds 2 Tbsp hemp seeds sprinkle of sea salt |
Smoothie Two:
1 cup unsweetened coconut or almond milk 1/2 frozen banana (optional I don't typically need it) 2 Tbsp hemp seeds 2 Tbsp chia seeds 1 carrot 1 big scoop of almond butter 1/2 inch chunk or more of ginger root 1 cup of fresh Swiss chard or spinach 1 tsp cinnamon Sprinkle of sea salt Ice cubes for desired thickness |
Sausage
Serves: 6 sausages
Ingredients:
1/2 lb grass-fed ground beef
1 lb all-natural ground chicken or turkey
1 Tbsp rosemary
2 tsp thyme
2 tsp fresh sage
1/2 tsp sea salt
2 tsp coconut oil
Instructions:
1) In a large bowl, combine the ground beef, ground chicken/turkey, fresh herbs, and sea salt. Form into patties using the your hands.
2) Heat some of the coconut oil in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side, until nicely browned on the outside and cooked throughout.
Ingredients:
1/2 lb grass-fed ground beef
1 lb all-natural ground chicken or turkey
1 Tbsp rosemary
2 tsp thyme
2 tsp fresh sage
1/2 tsp sea salt
2 tsp coconut oil
Instructions:
1) In a large bowl, combine the ground beef, ground chicken/turkey, fresh herbs, and sea salt. Form into patties using the your hands.
2) Heat some of the coconut oil in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side, until nicely browned on the outside and cooked throughout.
