Breakfast

1. Egg Muffins

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Basic Egg Muffins

 Ingredients

  • 1 lb ground pork breakfast sausage (pasture-raised, organic if possible)
  • 1 dozen eggs
  • ghee, coconut oil or other fat of choice
  • salt and pepper to taste

 Instructions

  1. Preheat oven to 350 degrees F.
  2. Crumble and brown the pork sausage in a frying pan or cast iron skillet.
  3. In a medium/large bowl scramble one dozen large eggs and season with salt and pepper.
  4. Grease the cups of one muffin tin with oil.
  5. Place equal amounts of browned sausage in the bottoms of the muffin tins.
  6. Pour the scrambled eggs evenly on top of the sausage. The mixture will come almost to the top of the tin.
  7. Cook for 20 minutes. Remove from the oven and allow to cool for about 5 minutes.
  8. Use a knife to loosen the egg muffin from the sides of the pan. (They came out pretty cleanly for us.)
  • If you want to get a little fancier you can add some fresh herbs and/or veggies.

2. Cranberry Walnut Granola

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Ingredients

  • 2 cups chopped walnuts
  • 1 cup slivered almonds
  • 1 cup raw pepitas (pumpkin seeds)
  • 1 cup unsweetened shredded coconut
  • ¼ teaspoon salt
  • 2 tablespoons coconut oil, melted
  • 3 tablespoons honey
  • 1 cup dried cranberries (apple juice sweetened)

Instructions

  1. Preheat oven to 300 degrees.
  2. Combine nuts, seeds, coconut and salt in large bowl.
  3. Add coconut oil and honey and mix until well combined.
  4. Bake on a rimmed cookie sheet lined with parchment paper for 18 – 20 minutes, until just lightly browned.
  5. Add the dried cranberries and toss to combine. Cool completely before serving.

3. Banana Pancakes

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Prep time 5 mins – Cook time 6 mins – Total time 11 mins – Serves: 2

Ingredients

Instructions

  1. Preheat a skillet to 350 degrees fahrenheit
  2. Combine all of your ingredients in your blendtecblender, or food processor and mix well until you have a batter
  3. Grease your skillet with coconut oil and pour your batter making 3-4 inch pancakes
  4. Cook 2-3 minutes per side and then flip for 2-3 minutes
  5. Serve topped with some grass-fed butter or topping of your choice
  6. Enjoy

Notes

These are the closest thing I have ever come to pancakes and they are delicious. They are easy to flip as long as you keep them reasonable size, around 6 inches across.

4. Fluffy Coconut Flour Pancakes (gluten-free and grain-free)

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Ingredients: (makes about a dozen very filling, small pancakes)

  • 4 eggs, room temperature
  • 1 cup half & half or coconut milk (full fat)
  • 2 teaspoons vanilla extract
  • 1 tablespoon honey
  • 1/2 cup coconut flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon kosher salt
  • coconut oil or butter, for frying (optional if using non-stick pan or griddle)

Directions

  1. In a small bowl, beat eggs vigorously until frothy, about 2 minutes.  (There’s your exercise.)  Mix in milk, vanilla, and honey.
  2. In a medium-sized bowl, combine the dry ingredients (coconut flour, baking soda, salt).
  3. Stir 3/4 of the wet mixture into the dry until the coconut flour is incorporated.  Allow to sit for 3-5 minutes.  Batter should be really thick, like brownie batter.  If it is nice and thick, add the rest of the wet ingredients.  (I used all of the wet ingredients.  I think this step is to allow for coconut flour that might have adsorbed moisture during storage.)
  4. While batter is thickening, preheat a griddle over medium to medium-low heat.  Add butter or coconut oil, if needed.  Ladle about 1/4 cup of batter onto the griddle, spreading the batter out to 2-3-inches in diameter.  Cook for a few minutes, until the top starts to dry out and the bottom is lightly brown, then flip the pancakes over and cook an additional 2-3 minutes.
  5. Serve hot with butter and maple syrup, or with fruit.

5. Gingerbread Pancakes

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Makes about 8 medium pancakes or 12 silver dollars

Ingredients

  • 1 1/2 cups almond flour, finely ground
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 Tbsp. ground cinnamon
  • 2 tsp ground ginger
  • 1 tsp nutmeg
  • 1/2 tsp ground cloves
  • 3 eggs, yolks removed from egg whites
  • 1-2 Tbsp. raw honey (optional)
  • 2 Tbsp. molasses
  • 1/3 cup almond milk (or non-dairy milk of your choice)
  • coconut oil for cooking

Directions

  1. In a medium bowl, combine dry ingredients with a whisk to gently sift and combine.
  2. In a small bowl, combine eggs, honey, molasses, and milk.
  3. In another medium bowl, whisk egg whites until medium peaks form (about 3-4 minutes with an electric hand mixer).
  4. Add egg yolk and molasses mixture to dry ingredients. Mix well until incorporated.
  5. Gently fold egg whites into batter, spooning about 1/2 cup in at a time, until all egg whites have been incorporated.
  6. Heat a non-stick pan with about a Tbsp. of coconut oil over medium heat. Spoon a couple tablespoons of batter into the pan–about however much you need to make them the size you want, keeping in mind, the smaller the pancake, the easier it will be to flip.
  7. Cook until the first side is set, but not burnt. About 2-3 minutes, depending on your burner. Then, using a thin, flat metal spatula, flip pancake and cook other side another 2 minutes or so. You may have to continue flipping until it’s cooked all the way through. Ya know, like a regular pancake.
  8. Serve warm with grass-fed butter and real maple syrup.

6. Sweet Potato Hash with Baked Eggs

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Serves: 6

Ingredients

  • 1 large onion, thinly sliced
  • 1 tablespoon ghee or clarified butter
  • 1 teaspoon kosher or sea salt
  • 3 cloves garlic, minced
  • 1 pound breakfast sausage
  • 2 large sweet potatoes peeled and cut into 1-inch cubes
  • 2 tablespoons ghee or clarified butter
  • 1 1/2 teaspoons kosher or sea salt
  • 3/4 teaspoon freshly-ground black pepper
  • 1 1/2 teaspoons dried basil
  • 6 large eggs

Instructions

  1. Preheat the oven to 425 F.
  2. Melt 1 tablespoon ghee in a large, heavy skillet over medium-low heat. Add the onions to the pan and sprinkle with the teaspoon salt. Cook, stirring frequently, until the onions are golden and caramelized, about 20 minutes; add the garlic and continue cooking for another 5 minutes – don’t allow the onions to burn. Using a slotted spoon, transfer the onion to a bowl and set aside.
  3. While the onions are cooking, crumble the breakfast sausage into a small skillet and cook over medium-high heat until no longer pink, about 10 minutes. Remove from the heat and set aside.
  4. Also while the onions are cooking, bring 2 quarts of salted water to a roiling boil. Carefully add the potatoes and cook for 5 minutes. Drain the potatoes and rinse with very cold water to cool.
  5. Melt the remaining 2 tablespoons of ghee over medium-high heat in the skillet used to cook the onions. Cook the potatoes, stirring frequently, until they begin to turn golden brown, about 7 to 10 minutes; season with the salt, pepper and basil. Remove from the heat, and stir in the onions and sausage until well-mixed.
  6. Make 6 wells in the hash; crack an egg in each well; bake for 15 minutes or until the whites are set but the yolks are not. Serve immediately.

Nutrition (per serving): 403 calories, 30.7g total fat, 255.7mg cholesterol, 1361.3mg sodium, 459.4mg potassium, 12.3g carbohydrates, 2g fiber, 3.1g sugar, 18.9g protein

7. CHEESY ‘N BEEFY MINI FRITTATA MUFFINS

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Here’s what I assembled to make 12 muffins:

  • 1 pound of ground beef
  • 1 small onion, minced
  • 1 tablespoon of Arizona Dreaming seasoning
  • 1 tablespoon of ghee
  • Kosher salt
  • Pepper
  • Coconut oil spray
  • 6 large eggs
  • Heaping tablespoon of full fat Greek yogurt
  • 1/2 cup of shredded Mexican blend cheese

Here’s how I made them:

  1. I preheated the oven to 350 F and melted the ghee in a cast iron skillet over medium heat. When the pan was hot, I threw in the onions and sautéed them until they were translucent and soft.
  2. Next, I dumped in the ground beef and used my wooden spoon to break it up in the pan. I seasoned everything with salt and pepper. When the beef was no longer pink, I added the Arizona Dreaming seasoning and stirred everything to make sure it was dispersed evenly.
  3. I removed the seasoned beef from the skillet and let it cool to room temperature.
  4. You’ll have way more filling than is necessary for 12 muffins but now you’ll have extra cooked protein. Score!
  5. While your meat is cooling down, line your muffin tins with cupcake liners and spray with coconut oil spray. I like to place my muffin tins on my open dishwasher door when I spray them because then you don’t get grease all over your counter AND it gets cleaned off when you run the dishwasher. (Another great tip from Cook’s Illustrated).
  6. I filled the muffin tins more than halfway full with the cooled beef filling. Then, I whisked the eggs and yogurt with some salt and pepper. I ladled the egg mixture into each muffin, filling them up ¾ of the way to the top. At the end, I topped each muffin with about a tablespoon of shredded cheese.
  7. I placed the muffin tins into the oven and let them bake for 15 minutes. Then, I flipped the trays around and baked for 8-10 more minutes.
  8. I removed the muffins from the tin and let them cook on a wire rack for about 10-15 minutes.

 8. Sausage Frittata

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Ingredients

  • 1 pound mild Italian sausage
  • 1 medium sweet potato, peeled and grated
  • 4 green onions, diced
  • 10 eggs
  • 3 tablespoons coconut oil
  • Pepper to taste

Directions

  1. 1. In a large oven proof skillet, heat the coconut oil over medium heat.
  2. 2. Crumble in the sausage (remove from casing if necessary) and brown.
  3. 3. Add the shredded sweet potato and cook until the potatoes are tender.
  4. 4. Add the diced green onion and sauté together with the sausage and sweet potatoes for another 2-3 minutes.
  5. 5. Evenly spread the sausage mixture over the bottom of the pan. Whisk together the eggs, and pour evenly over the meat, sweet potato, and green onion mixture. Sprinkle all over with black pepper.
  6. 6. Cook for about 3 minutes or until bubbly and you can see that the edges of the frittata are almost done.
  7. 7. Transfer to the oven and cook under the broiler on low until the frittata is cooked all the way through.

9. SCRAMBLED EGGS WITH BACON AND VEGETABLES

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Ingredients

  • 4 bacon slices
  • 4 eggs
  • 1 medium zucchini, diced
  • 1 clove garlic, minced
  • 1 medium tomato, diced
  • 1 handful spinach

Instructions

  1. Cook bacon, remove from pan and reserve 1 Tbs of the bacon drippings in the pan. (Alternatively, cook bacon on baking sheet in oven for 20 minutes at 350F while everything else cooks).
  2. Meanwhile, wash and chop the vegetables.
  3. Over medium-high heat, add the zucchini, garlic and tomato to the pan with the remaining bacon drippings.  Sauté until just before tender.
  4. While cooking, beat eggs in a small bowl.  Set aside.
  5. Crumble cooked bacon and set aside.
  6. When the vegetables are almost done, add the beaten eggs and crumbled bacon to the pan, along with the fresh spinach.  Turn heat to medium-low and cook until the eggs are fluffy and firm.

10. Mexican Hash Egg Bake

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Prep time:  10 mins

Cook time:  8 mins

Total time:  18 mins

Serves: 4-5

Ingredients

  • 1lb chorizo
  • 1 (14 oz) can diced fire roasted tomatoes
  • 1 sweet potato, diced
  • 1 yellow onion, diced
  • 6-8 eggs
  • 2 garlic cloves, minced
  • 1 tablespoon fat of choice (I used bacon fat)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste

Instructions

  1. Preheat your oven to 350 degrees.
  2. Heat up a large skillet or cast iron skillet under medium heat.
  3. Add your fat and minced garlic.
  4. When the garlic becomes fragrant, toss in your onions, sweet potatoes and chorizo to begin to cook down.
  5. Use a wooden spoon or whatever you have on hand to break up the chorizo and mix around to incorporate everything. Cover to help steam the sweet potatoes.
  6. Let cook for about 6-8 minutes or until sweet potatoes are tender.
  7. Add your tomatoes and spices and mix together.
  8. If you are not using a cast iron skillet, pour your hash into a baking dish.
  9. Use a spoon to press into the hash where you want your eggs to go.
  10. Crack your eggs directly on top of hash.
  11. Bake for 5-8 minutes depending how runny you want your eggs. Just press on the egg yolk with your finger to see how done it is!

11. Spicy Mexican Breakfast

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Serves: 1

Ingredients

  • ½ small onion chopped
  • ⅛ cup or more chopped green pepper
  • ⅛ cup or more chopped red pepper
  • ½ cup ground beef *I’m not sure how much I used in pounds but it was roughly ½ of a cup per serving
  • Dash of Salt & Pepper
  • ¼ cup of salsa *I used spicy salsa
  • 1 egg

Instructions

  1. In a frying pan sauté the onion and peppers.
  2. Add the ground beef and season with a sprinkle of salt and pepper.
  3. Add the salsa when the ground beef is fully cooked (no longer pink).
  4. Stir to evenly coat the beef and sautéed vegetables.
  5. In the same frying pan or another frying pan, fry your egg to your liking and season as you prefer. *I lightly sprinkled mine with salt and pepper.

12. Bacon Egg Cups

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Makes 12 cups

Ingredients

  • 12 slices bacon
  • 8 eggs
  • 1/2 cup shredded cheddar cheese
  • pinch of salt
  • 1/4 tsp black pepper

Directions

  1. Preheat oven to 350 degrees.
  2. Whip the eggs, salt, pepper and cheese with a fork. Spray nonstick spray in 12 muffin tins. Wrap each piece of bacon inside the sides of each muffin cup.
  3. Fill each bacon lined muffin cup 3/4 of the way with the egg mixture.
  4. Bake for 30-35 minutes, until the egg cups are golden brown and don’t jiggle. Use a knife to scoop them out of the tins. Serve immediately.

13. Biscuits and Gravy

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Makes 6 biscuits and lots of gravy
For the Biscuits

  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1 1/2 Tbsp. cold grass-fed butter (coconut oil is fine)
  • 6 egg whites
  • 1 tsp coconut oil

Directions

  1. Preheat oven to 400 degrees F. Line a cookie sheet with parchment paper and lightly brush with coconut oil to prevent sticking.
  2. Put all dry ingredients into a food processor with butter (or oil) and pulse until butter is the size of peas–the mixture will still be dry.
  3. Using a hand mixer, whisk egg whites in a large bowl until frothy, NOT soft peaks.
  4. Add flour mixture to egg whites and gently fold until just combined.
  5. Using an ice cream scoop, make 6 biscuits (they’ll be smaller than a regular biscuit). You might have to flatten the tops with your fingers.
  6. Bake for about 15 minutes or until golden brown on top.

For the Gravy

  • 8-10 oz. country style pork sausage
  • 2 Tbsp. arrowroot powder
  • 1 can coconut milk, shaken
  • 1/4 tsp fennel seeds
  • 1 tsp dried, rubbed sage
  • 1/2 tsp pepper
  • 1/4 tsp salt (or more to taste)

Directions

  1. In a large nonstick skillet, brown sausage over medium high heat. Once it’s cooked through, remove sausage from pan with a slotted spoon and save for later, leaving the fat and any brown bits in the pan.
  2. Turn heat down to medium and add arrowroot powder. Immediately begin whisking arrowroot powder with the fat and continue to whisk for about a minute to prevent burning. The mixture will become very thick. You’re making roux (pronounced “roo”), good for you!
  3. Add coconut milk, about 1/3 can at a time, whisking milk entirely into arrowroot and fat mixture until entirely incorporated. The mixture will loosen up and then tighten up, but by the time you add all the milk, it will definitely be gravy!
  4. Add fennel, sage, pepper, and salt. Taste and adjust seasonings, then add sausage back into the gravy to warm it through before topping biscuits.

14. French Toast

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Ingredients

  • 1/2 T. Pure Vanilla Extract
  • 1/2 T. Cinnamon
  • 1 T. Coconut Oil, for grilling

Directions

  1. Mix all of the ingredients (except for oil) in a blender, until smooth. Pour wet mixture into a large bowl of shallow baking dish. Soak bread in the mixture for approximately five minute and then flip. Soak on the second side for another 10 minutes of so…to really get the custard absorbed.
  2. *Heat the oil on a griddle or heavy-bottom pan over medium heat. Cook on first side for 5-7 minutes and then flip. Cook for another 7-10 minutes, until golden brown and cooked through.
  3. I put a lid on my French toast as I cooked the second side.
  4. *You can also bake this French toast at 350F, for 20-25 minutes.

15.  Apple Coconut Waffles

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Ingredients

  • 2 eggs
  • 1 tablespoon maple syrup (or honey)
  • 1 tablespoon vanilla extract
  • ¼ cup water
  • 1 ½ cups almond flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1 tablespoon arrowroot powder
  • ½ apple, peeled and grated
  • ¼ cup unsweetened shredded coconut

 Instructions:

  1. In a medium bowl, whisk together eggs, maple syrup, vanilla, and water until smooth.
  2. Add the almond flour, salt, baking soda, arrowroot powder, and cinnamon and mix thoroughly.  Add apples and coconut and mix to combine.
  3. In a preheated and greased waffle iron, scoop batter onto iron and cook until golden brown or as your waffle irons instructions.
  4. Top waffle with additional coconut, toasted pecans, and apple and serve along with maple syrup.  A real treat!

16. Breakfast Casserole

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Ingregients

  • 1 lb fresh chorizo or breakfast sausage
  • 8 eggs
  • 3 small yukon gold potatoes or 1 medium sweet potato, cubed
  • 1 small can diced green chilies
  • 4 oz shredded raw cheese, optional

Directions

  1. Preheat your oven to 350ºF.
  2. Using a sharp knife, slit the backs of your sausages and remove the casing from the meat.
  3. Put the meat in a skillet, over medium-high heat and break the sausage into crumble size. Cook until browned.
  4. Remove the sausage from the pan and reserve.
  5. Add the potatoes to the sausage grease (which you have meticulously left in the skillet and not with the reserved sausage).
  6. Let them cook until tender, stirring occasionally, about 15 minutes.
  7. In a large bowl, beat together the eggs, sausage, potatoes, green chilies and cheese.
  8. Pour into an oven-safe glass or ceramic dish. I used a 9×9 Pyrex.
  9. Bake until the eggs are set, about 20 minutes.

17. Egg Bake Casserole

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Ingredients

Process

  1. Preheat oven to 350°F.
  2. Whisk two eggs in a mixing bowl.
  3. Stir in chopped vegetables and sprinkle in salt.
  4. Lightly grease a single-serving nonstick soufflé dish with coconut oil.
  5. Pour egg mixture into the soufflé dish.
  6. Bake at 350°F for 20–25 minutes.
  7. Serve.

18. Broccoli, Cheddar, and Sausage Breakfast Casserole

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Ingredients

  • About 3/4 lb pork sausage
  • 1/2 small onion, diced
  • 10 eggs
  • Splash milk or cream
  • 1 cup cottage cheese
  • 1 cup shredded sharp cheddar cheese
  • About 3/4 cup finely chopped broccoli (I used broccolini)
  • Kosher salt and black pepper

Directions

  1. Crumble the sausage into a saute pan, and add the onion. Cook until the meat is completely cooked through and the onions are softened and beginning to brown.
  2. Crack the 10 eggs into a mixing bowl. Add a splash of milk, and whisk together. Add the sausage mixture, cottage cheese, cheddar cheese, broccoli, and salt and pepper to taste. Mix together well.
  3. Grease a 9 x 13 baking dish with butter. Pour in the egg mixture.
  4. Cook at 350 degrees for 30-40 minutes, until the eggs are completely set.

19. Breakfast Bars

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Ingredients

Directions

  1. In a small bowl, combine almond flour, salt and baking soda
  2. In a large bowl, combine grapeseed oil, agave and vanilla
  3. Stir dry ingredients into wet
  4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
  5. Grease an 8 x 8 inch baking dish with grapeseed oil
  6. Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
  7. Bake at 350° for 20 minutes
  8. Serve

Makes 12-16 bars         

20. Banana Walnut Muffins

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Ingredients

Directions

  1. Place eggs, oil, bananas, dates and stevia in a vitamix; blend on medium speed until combined
  2. Add in coconut flour, salt and baking soda and blend until smooth
  3. Fold in walnuts
  4. Scoop ¼ cup batter into a lined 12 cup muffin pan
  5. Bake at 350° for 20-25 minutes (my batch took exactly 23 minutes; all ovens are slightly different)
  6. Cool and serve

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