BREAKFAST

Egg Spinach with Oregano & Red Pepper recipe – Easy

Good for Breakfast, lunch or dinner.

As you know Oregano and Red pepper are really good for us so I tried them in my eggs and really like it. Enjoy!

Ingredients
1 - 2 eggs
1 - 2 cups of fresh spinach
2 tbsp Coconut oil (or 1 tbsp Olive oil & 1 tbsp butter)
¼ cup onions – chopped
1 clove - chopped
Dash of Oregano
Dash of Red Pepper
2 tsp Plain Yogurt (optional)
Dash of Salt and pepper (optional)

Instructions
1. Remove stems then wash & drain fresh spinach.
2. Chop onion and set aside
3. Chop garlic and set aside
4. Add coconut oil to pan on medium heat and let it melt to cover the pan. Use spatula to spread evenly. See note below *
5. Add chopped onions to pan and cook until they become translucent – about 1 or 2 minutes.
6. Add chopped garlic to pan and cook for 30 seconds.
7. Add spinach and cook until soft about 1 minute.
8. Move these ingredients to one side of the pan. 9.Crack 1 or 2 eggs into the other side of pan.
10. Sprinkle Oregano and Red Pepper on eggs and spinach mixture.
11. Cook eggs until the whites have completely set – whites are solid and not runny so about 2 minutes.
12. Turn eggs over and let cook other side for about 30 seconds to 1 minute. Do not cook over 1 minute or eggs may be over done.
13. Remove eggs and spinach mixture from pan to plate.
14. Spoon a few dabs of yogurt on top.
15. Add dash of salt and pepper if you like.

*Olive oil and butter can replace coconut oil for a richer flavor.
Be sure to cook olive oil on medium to low heat since will go bad at high heat.
Also, it is suggested to remove dairy (that means butter & yogurt) from your diet until your recovery has advanced so be aware as you add things back in.
I use Ghee butter to reduce lactose issues. Mel and Peter rave about Kerry or Carey butter. I think they said they get it at Trader Joes.

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Vegetable Omelet with Avocado

2-3 organic eggs
2 tbsp olive oil
1-2 cloves of Garlic
1/2 small onion, chopped
1/2 red pepper, chopped
1/2 organic tomato, chopped
1/2 Avocado, sliced
Handful of fresh spinach
Sea Salt

Directions:

1. Whisk the eggs in a bowl and set aside.
2. Heat the olive oil in a pan on medium heat.
3. Pour eggs into pan. With a heat-resistant rubber spatula, gently push one edge of the egg into the center of the pan, while tilting the pan to allow the still liquid egg to flow in underneath. Repeat with the other edges, until there's no liquid left.
4. Add ingredients then lift one edge of the egg and fold it across and over.
5. Cook for another minute or so.

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Peter's Typical Breakfast

1/2 Avocado
1/2 Lemon Wedge
1-2 Hard boiled eggs
Raw Almonds
1/3 CUP Buckwheat, Millet, and Amaranth with Flax Seed Cereal with Coconut Milk

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Porridge Type Dishes

Rolled oats, Cracked brown rice, Oatbran, Ricebran, cooked millet, quinoa porridge, Puffed brown rice and Puffed millet, kasha (split buckwheat groats)

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Jicama Porridge

1 cup jicama rice strained
1/2 cup almond milk
dash of cinnamon
pinch of salt

Directions:

To make jicama rice peel and cut a jicama (root veggie) then add the cut bits to a food processor and pulse until it looks like bits of rice. Dump mixture out onto a towl and strain out liquid store in a bowl in the fridge.

Take a cup of the rice mixture and add almond milk cook in a pan add cinnamon until bubbly and hot you could also add coconut oil too.

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Chia Pudding

3 tablespoons chia seeds
1 cup almond milk
1 packet of stevia

Directions:

Combine all of the ingredients in a blender, and blend until a uniform texture is achieved. Transfer to a sealed container and allow to chill overnight.

Eat the following morning

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Greenbean Quiche

1 cup of cooked quinoa
1 cup of oatbran cereal
1 onion
5 tbs olive oil
4 eggs
1 package of frozen greenbeans
¼ cup homade mayo
salt pepper

Directions:

Mix already cooked quinoa and oat bran together with olive oil to form a crust on the bottom of a pie pan. Bake crust for 15 mins at 400 degrees. In a separate pan cook green beans with onions till warm. Beat eggs together and then add mayo in separate bowl. Add green beans and onions to the quiche crust then pour the mayo egg mixture on top bake for about 25 mins till done.

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Asparagus scrambled eggs

Half a package of asparagus
4 eggs
coconut oil

Directions:

Cut asparagus into pieces add oil to the pan and fry. Crack eggs in a bowl beat well and then add to cooked asparagus. Cook until eggs solidy season with salt and pepper

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Spicy Turkish Scrambled Eggs

1 tbs extra virgin olive oil
1 red onion, finely chopped
1 medium green pepper finely chopped
1 hot green chile, seeded and cut into thin strips
3 ripe tomatoes, peeled, seeded, and chopped
Salt and pepper
4 large eggs

Directions:

Heat the olive oil in a large, heavy, preferably nonstick skillet over medium heat. Add the onion and cook until soft, 6 to 7 minutes. Add the pepper and chile and continue cooking until soft, another 4 to 5 minutes. Add in the tomatoes, and salt and pepper to taste and cook uncovered, over low heat for 10 minutes.

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Shrimp Omelet

Coconut oil
4 eggs
¼ package of thawed frozen shrimp
1 avocado sliced
seasoning of choice

Directions:

Slice avocado, thaw shrimp. Crack eggs into bowl and whisk together. Heat oil in a pan and add eggs cook until almost done then add shrimp and avocado season and turn side over.

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Mediterranean Omelet

2 tbs olive oil,
2 cups thinly sliced fresh fennel bulb
8 cherry tomatoes
1/4 cup chopped pitted green brine-cured olives
5 large eggs, beaten to blend with 1/4 tsp salt and 1/4 tsp pepper 1 1/2 tbs dill

Directions:

Heat 1 tablespoon oil over medium-high heat. Add fennel bulb; sauté until beginning to brown, about 5 minutes. Cover and cook until softened, stirring occasionally, about 4 minutes. Add tomatoes and mash with fork; mix in olives. Season with salt and pepper. Add egg mixture and allow to cook until done flip and top with salsa.

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Spinach Omelet

2 eggs
1.5 cups raw spinach
coconut oil,
1 tbsp 1/3 cup salsa
1 tbs fresh cilantro

Directions:

Melt coconut oil on medium in frying pan. Add spinach, cook until mostly wilted. Beat eggs and add to pan. Flip once the egg sets around the edge. When it's almost done add the salsa on top just to warm it. Move to plate and add cilantro.

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Turnip Onion hash

2 turnips
1 purple onion
½ green pepper
Chili powder
Sea salt

Directions:

Cut turnips and onions and green peppers into bite sized pieces then add coconut oil to the pan cook until turnips are tender, season with chilli powder and seasalt. Serve with eggs

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Coconut Pancakes:

4 eggs,
1 cup coconut milk
few drops of vanilla stevia
1/2 cup coconut flour
1 tsp baking soda 1/2 teaspoon sea salt
coconut oil

Directions:

Mix wet ingredients and dry ingredients. Preheat stove or griddle.

Mix the wet and dry together add oil to griddle and then add batter. Allow to cook for a few minutes then flip.

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Coconut Flour Waffle

1 whole egg 2 egg whites
1 tbs coconut milk
1 tsp melted coconut oil
1 1/2 tbs coconut flour
1/4 tsp baking soda Pinch of salt

Directions:

Bring all ingredients to room temperature. Whisk the egg, egg whites, coconut milk and coconut oil together in a medium bowl. Sift the coconut flour, baking soda and salt into the egg mixture. Whisk well to combine into a smooth batter. Pour batter into a pre-heated and pre-greased waffle iron and spread slightly. Press the waffle iron down and cook for at least 5 minutes. Let waffle cool before carefully removing from the waffle iron. Serve with cinnamon and butter or nut butter

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Zucchini Pancakes

1 medium zucchini coarsely grated
2 eggs
2-3 tbs coconut oil
1 tsp red onion, chopped freshly ground black pepper
1 teaspoon coconut flour salt, to taste

Directions:

Grate zucchini into a bowl. Add eggs and mix. Start heating oil in a large skillet. Add onion, black pepper to the zucchini mixture. If the batter is too wet, add a bit of coconut flour. Spoon out little pancakes and mash down cook on each side and flip

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Pumpkin Pancakes

2 eggs
1/2 cup canned pumpkin
1/2 cup almond butter
1/2 tsp cinnamon
1/4 tsp vanilla
1/4 tsp nutmeg

Directions:

Mix everything together at once. Heat the pan as you would for regular pancakes- use coconut oil to grease the pan.

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Almond pancakes

1 egg
1/4 cup of ground almonds
1/4 cup of coconut milk

Cook as regular pancakes in coconut oil

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Coconut Flour Tortillas

1 tbs coconut flour
1/16 tsp baking powder
2 egg whites
2 tablespoons water or coconut milk coconut oil

Directions:

Mix the coconut flour and baking powder with the water (or milk) and egg whites. Whisk or blend until all lumps disappear (I usually mix, then wait a couple of minutes and mix again). Pour all the batter on a heated pan greased with coconut oil (grease well). Pour batter in center of pan. Tilt the pan around to spread the batter into a large circle, almost covering the entire bottom of the pan. Be very careful with this part: wait until the edges are brown on the side of the tortilla, or carefully circle spatula around the bottom of tortilla until safe to flip. Once safe, flip the tortilla and cook for about 30 seconds on the other side.

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Quinoa Sprouted Pancakes

1 cup quinoa sprouts
1 1/2 tbs coconut oil
1 egg
1/2 tsp cinnamon
1/2 tbs baking powder
1/4 tsp sea salt

Directions:

Sprout 1 cup of quinoa overnight in a bowl (cover quinoa seeds with water, in the morning drain water little sprouts should be emerging)

In food processor blend quinoa until a wet batter is formed, 3-5 minutes. Add other wet ingredients and process until blended. Mix dry ingredients together in a separate bowl. Add dry mix to batter and mix well.

Heat a skillet with coconut oil and add ¼ cup of the batter to it, allow pancakes to cook for about 2 minutes on each side.

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Chicken Pancakes

1 organic chicken breast precooked (season as desired while boiling)
3 eggs

Directions:
Using a food processor, blend ingredients together smooth. Mixture will look just like thick pancake batter.

Use 1/4 cup of the mixture and cook in hot greased skillet like a pancake. Batter may need to be spread out a bit so that it is not too thick.
These cook much faster than nut flour pancakes. Watch them closely.
Makes 4-5 pancakes

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Pumpkin Seed Granola

1/2 cup pumpkin seeds
1 cup shredded unsweetend coconut
1/4 cup chia seeds
1/4 cup sunflower seeds
1 tbs coconut oil
1 tsp cinnamon
1/8 tsp sea salt

Directions:

Mix seeds in a food processor until broken up add coconut oil and shredded coconut salt and cinnamon.

Bake in oven at 300 for 20 mins

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Egg Turkey Bacon Breakfast Bars

Breakfast, Egg, Egg Muffins/Bars, Eggs, Sausage, Sausage
Ingredients

1 small bunch of dark greens, such as kale, Swiss chard, or spinach
1-2 cups of turkey bacon or uncooked crumbled turkey sausage
8-10 eggs
a small bunch of parsley or other fresh herbs
Coconut or Olive oil

Directions:
1. Preheat oven to 375 F.
2. Slice greens into thin strips (remove stems if using kale).
3. Sauté in coconut or olive oil on medium heat.
4. Brown for several minutes.
5. Add the crumbled turkey bacon/sausage.
6. Sauté until bacon/sausage is browned, then turn off heat.
7. Beat the eggs.
8. Stir parsley, kale and meat in
9. Pour into a greased 8×8 pan.
10. Bake 20-25 minutes.
11. Let cool a bit.
12. Cut into even squares.
13. Serve, or store in the refrigerator or in the freezer.

Wrap in foil to bring with you, as a filling and nourishing finger food on the go, or just a tasty and easy breakfast option!

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Eggs and Vegetables Fried in Coconut Oil

Breakfast, Dinner, Egg, Eggs, Lunch, Omelettes, Vegetable Dish, Vegetable side dishes, Vegetarian

Ingredients:

2 Tbs Coconut oil
3 -4 eggs
Frozen Vegetable Mix/Fresh Vegetables (for example: Kale, Tomatoes, Onions, Zucchini, Cauliflower, Broccoli)
Himalayan Salt/Sea Salt
Spices such as Oregano, Dill, Garlic, Rosemary, Thyme and Paprika are all good options, to taste

Directions

1. Add coconut oil to frying pan and heat.
2. Add vegetables. Frozen are just as good as fresh. In the case of frozen, simply steam or brown them on the skillet.
3. Add eggs (3 or 4).
4. Add salt and pepper, or spices can work great too.
5. Stir fry until browned and ready to serve.
Notes

Very filling, and good for breakfast every day!

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Brussel Sprout Home Fries

Breakfast, Brussel Sprouts, Home fries

Ingredients:

Brussel Sprouts (frozen or fresh)
Coconut or Olive Oil
Himalayan or Sea Salt

Directions

1. Rinse the Brussels Sprouts with lukewarm water. Pat dry with a paper towel.
2 . Cut them into quarters (breakfast-potato-size).
3. Toss in a drizzle of extra virgin olive oil and some minced garlic.
4 . Spread the Brussels Sprouts out on a baking sheet.
5 . Put them in the oven, pre-heated to 400 degrees.
6 . After about 10 minutes, pull them out of the oven and sprinkle with a bit of himalayan/sea salt.
7. Toss the sprouts in the pan with a spatula, to thoroughly coat.
8. Serve with scrambled/your choice of eggs, and coconut oil or salsa!

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Bacon Egg Muffins

Breakfast, Breakfast bars, Egg, Egg Muffins/Bars, Eggs

Prep 15 Minutes · Cook 25 Minutes · Makes 12 mufffins

Ingredients:
9 eggs
1/3 c. coconut yogurt or sour cream
1/4 c. coconut flour
1 c. blanched almond flour
3/4-1 tsp. coarse salt
1 tsp. aluminum-free baking powder
1/2 tsp. baking soda
3-4 slices thick cut turkey bacon

Directions:

1 . Cook bacon until it starts to crisp.
2 . Pat/soak up the bacon oil with paper towels and set aside to cool.
3. Beat eggs and yogurt until fluffy.
4. Mix dry ingredients in a separate bowl.
5. Fold dry ingredients into egg mixture, until well combined.
6. Chop the bacon until finely cut, and stir into batter.
7. Pour the batter into a muffin pan lined with paper muffin cups.
8. Bake at 350 for about 25 minutes, until firm.
9. Let cool. Remove cups from the muffin pan.
10. Serve, hot or cool, with a dash of coconut oil, to taste.

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SAVORY PIE CRUST

Breads, Breakfast, Dinner, Lunch, Pie crust, Quiche, Quiche, Quiche

Prep 20 mins · Cook 15 mins

Ingredients:
1 1/2 cups almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 tablespoon parsley
1/4 cup coconut oil or grapeseed oil
1 tablespoon water

Directions:

Preheat the oven to 350.

In a large bowl, combine the almond flour, salt, baking soda, and parsley. In a medium bowl, whisk together the grapeseed oil and water. Stir the wet ingredients into the almond flour mixture until thoroughly combined. Press the dough into a 9 1/2 inch or deep dish pie pan.

Bake for 12 to 15 minutes. Remove from the oven and let cool completely before filling.

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Breakfast Bars

Breakfast, Breakfast bars, Snacks

Makes 12-16 bars

Ingredients:

1 ¼ cup blanched almond flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
1 teaspoon vanilla extract
½ cup unsweetened shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup blanched slivered almonds
1/4 almond butter
1/4 cup coconut oil

Directions:

1. In a small bowl, combine almond flour, salt and baking soda
2. In a large bowl, combine coconut oil, almond butter, and vanilla
3. Stir dry ingredients into wet
4. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers.
5. Grease an 8 x 8 inch baking dish with coconut 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. Cool bars in pan for 2 hours, then serve

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