Category Archives: Eggs
This is a terrific, versatile dish. You can make these omelet muffins to please everyone in the family by changing up the ingredients. You can make these ahead and keep them in the refrigerator for a quick and healthy breakfast all week.
Makes about 6 muffins
Advanced & Core Plan
½ cup diced vegetables (organic bell pepper, onion, mushrooms, spinach, tomato, etc)
¼ teaspoon sea salt
1/8 teaspoon fresh black pepper
1/8 cup homemade mayonnaise, vegenaise, or coconut milk
1/8 cup water
¼ – ½ cup diced meat (turkey bacon, turkey or chicken sausage, cubed chicken or turkey, wild caught smoked salmon)
¼ cup shredded raw cheese
For a southwestern omelet, add in ¼ cup drained salsa (check ingredients)
Preheat the oven to 350 degrees. Grease 6 muffin tins or silicon muffin cups with butter and/or coconut oil. (DO NOT USE TEFLON PANS).
Beat the eggs in a bowl and add desired ingredients. Spoon into muffin cups and bake for about 18-20 minutes or until a knife comes out clean.
NOTE: You can always make this into a crustless quiche by pouring the mixture in a buttered pie dish and cooking for a bit longer.
This is a great recipe packed with nutrient dense ingredients. You will be pleasantly surprised with this one!
Advanced & Core Plan
4 anchovy fillets (packed in olive oil), minced
Zest from 1 lemon plus 1 tablespoon lemon juice
3 tablespoons olive oil
Pinch of red pepper flakes
1 bunch kale, stems removed and torn into small pieces
1 organic egg, hard boiled
grated parmesan cheese, optional
Whisk together anchovies, lemon zest and juice, and oil in a bowl. Season with salt and red pepper flakes. Add kale and toss to combine. Massage the oil mixture into the kale for about 3 minutes. Press egg through a fine sieve into a separate bowl. Mix into kale or sprinkle on top before serving.
Core & Advanced Plan
Mayonnaise is a favorite condiment but store bought versions are loaded with dangerous ingredients like vegetable oil, soybean oil, preservatives, and chemicals. This is a breeze to make and can be altered to your specific tastes. It can be used to mix in with eggs to make omelet muffins, spread on deli meat and rolled up, used for chicken or egg salad, mixed into mashed cauliflower, as a base for salad dressing, or used in sauces or soups.
4 organic egg yolks at room temperature
1 tablespoon fresh lemon juice or apple cider vinegar
1 teaspoon dijon mustard (more if desired)
⅔ cup olive oil
⅔ cup coconut oil (liquified)
Sea salt and olive oil to taste
Put egg yolks into blender and blend until smooth. Add lemon juice or vinegar, mustard and salt/pepper and blend until well mixed.
This is where you need to be patient…keeping the blender on low speed, SLOWLY add oil, using the olive oil first. Start with a just drop at a time until your start to see it emulsify and then keep adding slowly until all oil is incorporated. Do the same with the coconut oil.
Transfer to a jar or container and store in fridge up to 1 week. It will thicken even more once refrigerated.
I like my mayo with more mustard which is why it looks very yellow. You can use as much or as little as you wish.
Advanced & Core Plan
This is a great go-to recipe. You can make them ahead and freeze them or pack them in lunchboxes. This is a perfect recipe for breakfast, lunch, or dinner. They can be eaten hot or room temperature.
Makes 6 muffins
6 organic eggs
1/2 cup cooked meat (cooked turkey bacon, cooked turkey or chicken sausage, smoked salmon)
1/2 drained chunky salsa (check ingredients) or chopped veggies – use anything you like
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2-3 tablespoons plain yogurt, homemade mayonnaise, or organic heavy cream
1/4 cup shredded raw cheese, if desired
Preheat oven to 350 degrees. Grease muffin tins with coconut oil or use silicone muffin liners.
Whisk the eggs and stir in the rest of the ingredients. Spoon into muffin cups and bake for 18-20 minutes or until a knife comes out clean.
2 organic, free range eggs, scrambled
1/2 – 3/4 cup smoked salmon, chopped into small bits
1-2 tablespoons organic cream cheese
fresh or dried dill to taste
sea salt and pepper to taste
1 tablespoon coconut oil or butter
Optional: additional herbs and spices, spinach, kale, diced onions
Heat a non-toxic skillet on the stove. Add butter or coconut oil and heat until melted. Add eggs and cook until stiffened but not completely done. Add the rest of the ingredients and mix well. Serve immediately
My husband, upon traveling back from Azerbaijan, Iran, and Belarus for the wrestling world cup with the USA Men’s Team, described a very interesting dish that I tried to duplicate (successfully according to him). He enjoyed the meal in Minsk, Belarus and he described it as a chicken cutlet with a fried egg on top. After trying to figure out what it was and what could have been in it, what I finally identified it to be was a Holstein-style schnitzel. I lived in Germany for a while and became a lover of schnitzel and I guess it is a beloved dish all over the world. Of course the traditional schnitzel is made with unhealthy oils, and bread crumbs, I was able to update the dish to make it an advanced plan dish that was a hit with the whole family. This one will definitely be making regular appearances on our dinner table! • 4 organic chicken breasts, butterflied and pounded thin or 4-6 chicken cutlets (if you can find them already cut thin like that) Sea Salt and freshly ground black pepper • 1 cup almond flour • 1 tablespoon paprika • 1 egg for dipping chicken • 4-6 eggs for topping chicken (one egg for every piece of chicken) • 1 lemon, zested and juiced, divided, plus wedges for serving • 4 to 5 tablespoons extra-virgin olive oil, organic butter, or grapeseed oil • 4 anchovy fillets • 4 tablespoons capers, optional Preheat oven to 300 degrees F. Place a baking sheet in oven to keep cooked cutlets warm. Butterfly the chicken breast pieces by cutting across the breast longways but not all the way through, open the meat up like a book and set into a plastic food storage bag or 2 pieces waxed paper. Gently pound out each piece into very thin, large cutlets. Put cutlets on a plate and season with salt and pepper. Scramble one egg in a bowl and add almond flour, paprika, lemon zest, and sea salt and pepper to taste in another bowl. Add enough oil to coat the bottom of a large non-toxic skillet over medium to medium-high heat along with the anchovies – they will melt down into the olive oil and infuse the flavor into the chicken. Dip the chicken in the egg and then the almond four mixture and add 2-3 of the breasts (not crowding the pan) and cook 2 to 3 minutes on each side. Transfer to oven, add a bit more oil, if necessary, and repeat with the remaining breasts. Keep the cooked cutlets hot in the warm oven. Squeeze lemon juice generously over each piece. While cutlets are in oven heat 1 tablespoon of butter in a medium skillet over medium heat. Add 4 eggs, break the yolks for “over hard” eggs and fry to desired doneness, season with salt and pepper. Repeat with any remaining eggs – you will want one per breast. As the eggs are done, place one on each piece of chicken and keep warm until all eggs are done. Sprinkle with more paprika. Transfer the chicken to a serving platter (serve over romaine lettuce if desired) and top with capers, optional.
Advanced & Core Plan
This is a crustless quiche recipe that is great for breakfast, lunch, or dinner. There is something about the flavors of broccoli with eggs that is just amazing. With these typically “on hand” ingredients, you can feed unexpected visitors or pull together a meal on the fly.
1 tablespoon extra virgin olive oil
1/2 large onion, diced
2 cups broccoli florets, cut into pieces
4 large organic eggs
1 cup organic milk (full fat, preferably raw)
1/3 cup freshly grated raw, organic cheddar cheese (Beyond Organic Raw Cheddar is terrific)
1/2 teaspoon sea salt
Freshly ground black pepper
1/2 teaspoon dried oregano
1/4 cup almond flour
Dash of cayenne pepper, optional
Preheat oven to 350°F. Butter a 9″ round baking dish.
In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until softened, about three minutes. Add broccoli and cook about five minutes or until just tender. Transfer vegetables to prepared pan.
In a large bowl, beat together eggs, milk, cheese, salt, pepper, cayenne pepper if desired and oregano. Whisk in almond flour. Pour egg mixture evenly over vegetables. Bake until set, about 35 minutes. Cool about 10 minutes before serving.