Archives for posts with tag: egg

A beautiful morning at my house.

We are definitely creatures of habit. No doubt about it. Even as a chef, I find my household grocery list looking pretty repetitive week to week. This doesn’t happen as much with produce because I like to shop seasonally. For example, during the fall/winter months, hard squashes were always in my reusable totes, but since its turing spring I haven’t bought a squash for a month or so. When it comes to my staples… ground beef, bacon, eggs, coconut milk, etc,  I tend to be very unadventurous.  So every once in a while, I like to purchase something new and different. This past week I picked up some smoked salmon. I LOVE salmon. I usually buy it in frozen steaks but smoked salmon is pretty freaking amazing. When I used to work at trader joe’s, one of my favorite paleo breakfasts during the early shift was a package of smoked salmon and an avocado.

One of my favorite flavor combos!

In remembrance of those days, I recently made a delicious omelette containing those two wonderful items. Healthy fats from all these ingredients, especially the omega 3’s from the wild salmon!

Side note: I also purchased some broccoli, which is a rarity for me. This strikes me as amusing since all I hear from most paleo folks is that they are bored from eating chicken and broccoli all the time. I think to myself, ” How have I managed to sustain paleo cooking for a year without eating broccoli every week?” No joke, I probably have it once or twice in a six month period. So… yeah. I guess that makes me a paleo anomaly.

There's my broccoli!

Salmon and Avocado Omelette

1 oz. smoked coho salmon (from Trader Joes in the beige packaging. It has no sugar added during the smoking process)
2 eggs
1/2 avocado
cooking fat
spices

  1. In a small skillet, melt some coconut oil (good) or bacon fat (better!) over medium heat.
  2. In a small bowl, whisk together the two eggs and season with black pepper, red pepper flakes, and some garlic powder (I don’t add salt because the salmon is pretty salty).
  3. Pour egg mix in the skillet. Cook one side and flip to cook the other. This takes practice to do without a spatula. Practice by yourself so you don’t embarrass yourself in front of other people. Then, when you are a proficient omelette flipper, invite friends over for breakfast and impress them with your crazy skillz.
  4. As the second side cooks, add your smoked salmon and avocado slices to one side of the egg circle.
  5. Slide onto a plate and  fold over the filling with the empty side of the egg.

See, I told you I like breakfast sandwiches (check my Almond Flour Biscuit post)! This a great alternative to using bread as a vehicle for your food, it’s also another good Paleo breakfast item.

I couldn’t resist trying a new version, especially since it’s nut-free. Nuts and I have a complicated relationship. Actually, I make it complicated. The nuts really hold no blame in this scenario. I tend to have an addictive personality. Okay… okay, not tend. I DO have an addictive personality. I find something I like and I go CRAZY over it. My coconut hiatus last week was an attempt at reigning in that obsession. Unfortunately, when I shut down one obsession, another one starts up. Enter my friend (foe), the NUT.

I found myself going back to my nut dependence that I originally steered away from by introducing more coconut products. Here’s the bottom line: Too much of anything is not good. As a person with life-long digestive problems, nut consumption presents quite an obstacle to “feeling well” in a gastrointestinal context. Not to mention, nuts are relatively high in Omega 6 fats which will sabotage the hallowed Paleo goal of evening out your O3:O6 ratio.

In newbie Paleo-eaters, I almost always hear or see the tendency to over-consume nuts. They are fast, easy and tend to be filling. For me, I could eat nuts until I burst. They really do not make me feel full or satiated… which presents a problem. So my solution is to try not to have nuts around the house. If I do eat them, it’s usually in the form of a “condiment” on salads or in sauces or I will make a dessert-type item OCCASIONALLY (everybody’s favorite diet-related word used to cover up over consumption of questionable items. HEAR YE, HEAR YE! Occasionally means: Not habitual; infrequent).

Yum!

Portobello Breakfast Sandwich

1 large Portobello mushroom, sliced in half like a hamburger bun
1 egg
1 oz. smoked salmon
1/4 avocado, sliced or mashed
1/4 c. sautéed onions
1 Tbsp. melted bacon fat

Remove the stem and gills with a spoon

  1. In a skillet, melt the bacon fat and dip mushroom buns into the oil. Take out ans set aside.
  2. Over low heat, saute onions until soft and a bit caramelized.
  3. Heat up your BBQ grill and over medium heat, grill mushroom halves  until tender.

    Post-grill Portobello

  4. Remove sautéed onion from the skillet and fry up an egg. I like mine a bit runny so this goes pretty fast.
  5. Layer salmon and onions over bottom “bun” add fried egg and avocado and top with the other “bun”.

Just a quick little post involving my favorite ingredient : COCONUT!

I love macaroons and never feel (too) guilty for eating them. I dipped these in chocolate to make them super awesome.

Om Nom NOM says the Coconut Monster.

Chocolate Dipped Coconut Macaroons

6 egg whites
1/4 tsp. sea salt
1/2 c. honey
3 c. fine shredded coconut (unsweetened)
1 Tbsp. vanilla
1/2 c. dark chocolate chips

  1. Preheat oven to 350. Line a baking sheet with parchment paper.
  2. Separate egg whites from the yolks, store away yolks in the fridge for later use. (see my upcoming post about pot de creme!)
  3. In a steel mixing bowl, whip egg whites and salt with a hand blender or whisk (quickly) until smooth and soft peaks form.
  4. Add honey and vanilla. Whip some more until stiff peaks form.
  5. Fold in coconut.
  6. Drop about 2 tablespoons of the batter onto the sheet, pinching the mounds at the top.
  7. Bake for about 15 mins until they turn a golden brown on the top.
  8. While baking, melt chocolate in a double boiler and stir until smooth.
  9. Once macaroons are cool, dip into chocolate halfway and let cool in the fridge for 1-2 hours.

Just a quick little breakfast item.

I like frittatas for multiple reasons:

  1. You can load them with things like meat and veggies.
  2. They are great as leftovers for when you don’t have anytime to cook but you need a quick snack that’s paleo-friendly
  3. You don’t have to flip it like an omlette.

This one started with some caramelized onions and sautéed mushrooms. I used frozen spinach and all natural, nitrate/nitrite free bacon. My cast iron was small so I only used 6 eggs, so if you have a bigger pan, use more.

Bacon, Mushroom, and Spinach Frittata

1/2 lb. bacon
1/2 red onion, thinly sliced
6 crimini mushrooms, sliced
1 c. frozen spinach, thawed and drained
6 eggs
sea salt and pepper to taste
grass-fed butter or bacon grease to oil pan
OPTIONAL: some organic, grass-fed cheddar to top. and avocado

  1. Preheat oven to 375
  2. Over medium heat, with some butter begin to caramelized the onions with  the mushrooms until soft.
  3. You may cook the bacon in the same pan or a different one depending on your preference. (I combined  to limit my pan usage). Once cooked, turn off heat and set aside.

    Bacon, onions, and mushrooms

  4. In a medium bowl, whip eggs with some salt and pepper
  5. In a cast iron or oven safe skillet, heat butter over medium heat . Add egg, then spinach and bacon mixture.
  6. Cook over heat for a while until the egg looks half cooked and half runny.

    Pre-oven frittata

  7. Put the skillet in the oven to bake for about 30 mins or until the middle of the frittata is set. To check, just give the pan a shake and its done when it won’t “jiggle” anymore.

Out of the Oven

I recently heard that there is a “cute food” movement brewing right now. Cute food? Well, see picture below.

Aren't they cute?!

So, I decided to put my cute food skills to task and create some animal related tiny foods for us all to OOOOoo and AAAhhh over.

They are bacon and egg cups. While they may not look like animals, they are definitely made out of animals. They are also yummy and a great thing to make in advance if you prefer to run out the door in the morning rather than leisurely chop and sauté omelets and paleo pancakes all morning long.

Nothing much to them, just some bacon and then some egg.

SOAP BOX ALERT:

Okay kids, when purchasing bacon you need to be really sure that it is natural and free from nitrates and nitrites. This is not a difficult thing to determine. Most of the time the package will say NO PRESERVATIVES or ALL NATURAL. But the best way to be sure is to look at the ingredients. SIDE NOTE: While you’re at it, if you are buying any prepackaged food, make sure you read the ingredients. Things (and by “things” I mean “crap that you shouldn’t be eating”) have a way of making their way into any and all packaged food. If the bacon has said preservatives in it, then you must pass on the purchase. Here’s why…

Sodium Nitrate, Potassium Nitrate and Sodium Nitrate all share some common evils:

1. many people have undiscovered sensitivities to these chemicals, symptoms include; migraines, dizziness, nausea, abdominal pain, and difficulty breathing

2. It’s toxic and 1g-2g of sodium nitrate is lethal. It also inhibits your body’s ability to transport oxygen to your bodily tissues.

3. It converts to nitrosamines in the body, which are mutagens that promote cancer growth.

4. Really?! you need 4 reasons. What about 1-3 is not convincing enough?

Seriously guys, this stuff is bad news. So much so that the USDA tried to ban its use in the 1970’s, but (unsurprisingly) this ban met a great amount of opposition by the US meat industry .

Try to find a good local source of uncured natural bacon and pork. Organic… good. preservative-free… good. Trader Joe’s carries some great preservative-free bacon at a great price. Applegate Farms does the same for lots of meat products like bacon, sausages, deli meats (check those labels!)

Final product... unfortunate plates, i know.

Bacon and Egg Cups

bacon, either strips or ends and pieces from Trader Joe’s. enough to cover the bottom and sides of a muffin tin.

eggs, one for each cup

1. Preheat oven to 350 degrees

2. Place bacon in muffin tin so that is creates a “holder” for the egg.

making the cup

3. Crack an egg into each cup.

4 Bake for 8-15 mins depending on how thick your bacon is and how runny/well-done you want your egg. 

Variations include:

  • using Canadian bacon rounds instead of bacon
  • putting some sweet potato on the bottom
  • chopping up the bacon and whipping the eggs so that they are more like crustless-quiche.

It’s so confusing… yam or sweet potato? Well, here’s the deal. Call it whatever you want, I just call it delicious and the perfect breakfast food. Yams, technically speaking, are the typical orange-colored and muddy red/brown-skinned tubers that are the basis for things like sweet potato pie or candied yams.

Sweet Potatoes can vary in color but most often you see them with white flesh and beige/brown skin. There are also Okinawan Sweet Potatoes (aka. heaven) which are white skinned with deep purple flesh. These would also be delish in any of these recipes, however, they are harder to find in supermarkets, farmer’s markets, etc. Best bet is an Asian market for those babies.

That being said, I use the names interchangeably.

Crispy Sweet Breakfast

Crispy Sweet Breakfast

Eggs on a Placemat

2 lbs. Sweet Potatoes or Yams, washed, peeled, and grated
1 medium onion, chopped or grated
3-4 links of turkey sausage, casing removed and crumbled
6 eggs
sea salt
pepper
crushed red pepper
1Tbsp ghee, grass-fed butter (like KerryGold), or Coconut oil for greasing the baking sheet.

1. Preheat the oven to 400 degrees F

2. Peel the yams and grate by hand or in a food processor with the grater attachment. 

3. Place potatoes in a nut milk bag, paper towels, or dish towel and squeeze out the extra moisture. This will go a long way to help the potatoes brown in the oven.

3. Chop the onion or grate similar to the potatoes

4. In a large bowl mix yams, onion, and seasonings until evenly combined. Spread out mixture onto a well-greased baking sheet. Bake in the oven for about 25 minutes, or until they are looking dry and close to crisping.

5. Remove from the oven and crack the eggs right on the top. Sprinkle the sausage crumbles and bake for another 8-10 minutes. You will have to check on the eggs to see if they are cooked to taste.

6. Garnish with some avocado, salsa, or some sautéed veggies.

Optional: a sprinkle of some organic pastured cheese.  

 recipe adapted from The Little Yellow Kitchen

Had an early Crossfit workout today, but before I head to work I must refuel!

This means Paleo Breakfast time… My personal favorite.

Here’s what’s on my plate today

Fried Eggs and Papaya and Avocado Salad

3 organic jumbo eggs
1 Tbsp. coconut oil
1 Tbsp. jalapeno hot sauce (trader joes)
1/2 organic Papaya
1/2 organic avocado
3 Tbsp. coconut flakes
Juice of 1/2 small lime

1. In a skillet, heat coconut oil and fry eggs on both sides, drizzle hot sauce on top.

2. Cut up papaya and avocado into chunks and mix with lime and coconut flakes.

Saturday's Paleo Breakfast

Other items on the menu for today:
Turkey Jerky
My favorite trail mix: coconut flakes, goji berries, cashew pieces, and cacao nibs
Butternut Squash and Sweet Potato Shepherds Pie (recipe forthcoming)

Have a great weekend everyone!