When I don’t have the time to pull the pressure cooker out, and want to make more than the 7 egg bites that my silicone insert allows, I turn to my oven to make a big batch of breakfasts for the week. Prep is quick and cleanup is a breeze.
Prepared as is, this breakfast is #KetoFriendly. Take out the cheese and it becomes #PaleoPerfect.
Oven Bacon Wrapped Omelettes
- 10 – 12 Pieces of Thick Cut Bacon (I buy mine at the meat counter – it’s less expensive, meatier and thicker)
- 11 Large Eggs
- 1/3 Cup Chopped Bell Pepper
- 1/2 Cup Shredded Cheese (Any Type)
- Salt & Pepper to taste
Preheat oven to 400°F.
Cut your raw bacon so your strips just overlap at the edges when you line each muffin cups. I use the small cut pieces to fill in any spots where pieces are short. Divide the bell pepper and cheese evenly between the 12 muffin cups.
In a large bowl or 8 cup measuring cup, crack open your eggs and whip them up. Add salt and pepper. Pour the egg mixture evenly between the muffin cups – fill just below the level of the bacon – you don’t want them to overflow when they cook.
Put your muffin tin on a cookie sheet and put into the oven. You want to make sure that any bacon grease that may drip doesn’t end up in your oven. Bake for 20 minutes.
Remove from oven then immediately use a knife to slide around the edges of each cup to loosen the edges. Remove each omelette to drain off the grease on a cooling rack with a paper towel on top, set on a baking pan.
Store uneaten omelettes in a sealed container in the refrigerator. Easily reheats in the microwave for quick hot breakfasts all week. #ThisGirlLovesToEat
Nutrition Information Per Omelette:
- Calories 197
- Fat 15 g
- Protein 14 g
- Cholesterol 22.5 mg
- Carbohydrates < 1 mg
Despite following a #KetoLifestyle, I am lazy about making myself a proper weekday breakfast. Before switching to the low-carb diet plan, I often ate oatmeal with berries, but, because that isn’t allowed on Keto, I’ve had to give that particular pleasure up. 😦
I need to do a better job of spacing my meals out, so I’m not starving by the time I finally eat a meal, so I’m diving into the craze I’ve heard about but never tried: pressure cooker egg bites. Once I looked at the recipes, I realized that they’re like a fluffy crustless quiche or hand held omelette, two things I love! Since I have the tools I need to make them: an electric pressure cooker and a silicone egg mold insert, there’s no excuse left for not giving them a try.
There are many different ways to make egg bites.
- Pure Protein – featuring just eggs, or eggs and meat
- Vegetarian – using an egg substitute and vegetables, tofu, vegetarian cheese, or other sources of protein
- Combo – eggs, meat, cheese and veggies
- Super Combo – eggs, meat, cheese, veggies, plus cottage or ricotta cheese
Pressure Cooker Egg Bites
- 6 Large Eggs
- 1 Cup Shredded Cheese – I used 1/2 Cup Sharp Cheddar & 1/2 Cup Pepper Jack
- 2 TBLS Finely Diced Onion
- 2 TBLS Finely Chopped Bacon
- 1/4 Cup Chopped Baby Bella Mushrooms (Or Fresh Spinach Stemmed, Rolled and Chopped)
- 1/4 Cup Yellow or Green Zucchini Diced (Or Bell Peppers)
- 1/4 tsp Oregano (if desired)
- 1/2 tsp Cajun Spice (if desired)
- Freshly Ground Sea Salt and Black Pepper
Using olive oil spray, or olive oil and a paper towel, grease each individual cup of the egg bite mold.
In a pan, over medium heat, cook the bacon until browned, then add onion, mushrooms and zucchini and cook for about 3 minutes.
Whisk the eggs with your seasonings in a large measuring cup. Add the cooked vegetable mixture and cheese and stir well. Spoon or pour mixture into egg bite mold. It should fill all spots evenly to just below rim. Cover egg mold with foil.
Add 1 1/2 c water to pressure cooker. Put trivet inside and set egg bite mold onto the trivet. Close the lid and set machine to cook on high for 8 minutes and then allow to release naturally for 4 minutes. Immediately remove the egg bite mold and then remove the egg bites from the mold so that they do not sit in any water that has pooled in the bottom of the mold.
Eat immediately or cool sightly then store in a covered container in the refrigerator to reheat for later meals or snacks. #ThisGirlLovesToEat
Calories 109 Calories from Fat 63
Total Fat 7g
Saturated Fat 4g
Total Carbohydrates 1g
Vitamin A 14.6%
Vitamin C 15.1%
Every year we go out for cocktails, then a five-course steakhouse meal with wine on Christmas Eve that rarely gets us home before midnight. Once we get home I prep #SantasGoodyPlate, pour him a tummy warmer of #KentuckysFinestBourbon, and finally, snuggle down with the labs in my jammies to watch The Pope lead #ChristmasEveMassAtTheVatican. Just a few hours later, my family insists I make a proper Christmas morning breakfast after we open gifts.
Usually that consists of eggs, spicy Italian sausage and cinnamon rolls or some other type of pastry, but I think this year I’ll slide in one of my weekday Keto breakfast go-tos instead. Once they pile on the butter and #MrsButterworths, they’ll never know the difference. 😉
Keto Pumpkin Pancakes
- 1/4 Cup Coconut Flour
- 4 Large Eggs (I use Eggland’s Best – 60 Calories each)
- 3/4 Cup Pumpkin Puree
- 1+1/2 tsp Liquid Stevia
- 1/2 tsp Ground Cinnamon
- 1 tsp Baking Powder
- 1/4 tsp Ground Nutmeg
Whisk eggs in medium mixing bowl (or even better, in the bowl of your stand mixer) until frothy. Stir in the pumpkin puree and Stevia, then add the dry ingredients. Whisk until well incorporated.
**Note – Coconut flour sucks up more moisture than almond flour that you may be accustomed to using in Keto recipes – if you feel like your mixture is too dry: add a TBLS of water at a time and whisk thoroughly until you like the consistency.
Spoon onto hot griddle greased with butter, or coconut oil if you are using that as your fat. The batter will be thick but spreadable. You want your pancake to be 3 to 4 inches. Cook over medium heat until nice and brown on both sides. Makes 5 pancakes.
Butter and enjoy dusted with confectioners (powdered) Stevia or sugar free syrup if you need more sweetness.
Nutrition information per pancake:
- 111 Calories
- 4.55g Fat (2g Sat Fat)
- 140g Cholesterol
- 4.6g Carbohydrates
- 1.9g Fiber
- 2.1g Sugar
- 5.7g Protein
I love my Starbucks® and my normal latte is #KetoFriendly, but once the holiday peppermint drinks come out it’s really hard to stay away. Instead I experimented in my kitchen until I got close enough to not feel completely deprived.
Keto Peppermint Mocha Latte
- 2 – Medium to Bold K-Cup Coffee Pods (Brewed so you have 20 oz of coffee) OR 2+1/2 Cups Bold Brewed Coffee
- 1/2 Cup Heavy Whipping Cream
- 1 Cup Milk
- 2 tsp Unsweetened Cocoa Powder
- 1/4 tsp Stevia® Liquid Sweetener
- 1/4 tsp Pure Peppermint Extract OR 1-2 drops #SafeToIngest Peppermint Essential Oil
- 1 Square (about 1/2 oz) Bittersweet 70% Dark Chocolate
- Canned Whipped Cream (If Drinking as a Mocha)
To drink as a Mocha: In a small saucepan, combine the brewed coffee, the whipping cream, the milk, and the cocoa powder. Stir until the powder is incorporated. Add the square of chocolate and stir until completely melted. Remove from heat and stir in the Stevia® and peppermint. Divide evenly between 2 oversized coffee mugs that hold at least 16 ounces and top with whipped cream.
To drink as a Latte: In a small saucepan, combine the brewed coffee, the whipping cream, and the cocoa powder. Stir until the powder is incorporated. Add the square of chocolate and stir until completely melted. Remove from heat and stir in the Stevia® and peppermint. Divide evenly between 2 oversized coffee mugs that hold at least 16 ounces.
I have a milk steamer that foams as well, but if you don’t there is a very easy solution that I found online: Place the cup of milk in a microwave-safe 2 1/2 cup container with a lid. Shake vigorously for 1 minute or until milk is frothy and doubled in volume. Remove lid; microwave milk at HIGH for 30 seconds. Top each coffee cup with a dollop of milk froth. Divide any remaining hot milk evenly between the cups.
**TIP You can make this recipe as fat or thin as you want it based on the milk you choose. If you don’t need as much fat for your day you can eliminate the whipping cream and use Whole or 2% milk instead.
Fall officially started two days ago. Temperatures in most of the United States (not here in Southern California, of course) have begun dropping and falling leaves are all over the ground with colors ranging from light green to yellow, orange, red and brown. But to a very large, very loyal, bordering on fanatical. portion of society, MOST importantly it’s #PumpkinSpice everything season.
In keeping with the season, and my requirement that as many of the recipes I share be quick, easy & don’t require ingredients I can’t find at my local grocery stores, enjoy this granola recipe, found on Blissful Basil, that also fulfills a category I don’t usually include: it’s vegan!
Vegan Pumpkin Spice Granola Clusters
- 1 1/2 cups rolled oats*
- 1 cup unsweetened flaked coconut
- 3/4 cup raw shelled pepitas (pumpkin seeds)
- 1/2 cup raw pecan halves, roughly chopped
- 1/2 cup pure maple syrup
- 1/4 cup creamy unsalted almond butter
- 1/4 cup virgin coconut oil
- 1 teaspoon pure vanilla extract
- 1 teaspoon ground cinnamon
- 3/4 teaspoon ground nutmeg
- 3/4 teaspoon ground ginger
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground cloves
- 1/4 teaspoon fine grain sea salt
Preheat oven to 275F. Line a large baking tray with parchment paper.
Add the rolled oats, coconut flakes, pepitas, and pecans to a large mixing bowl and stir to combine.
In a medium saucepan, whisk together the maple syrup, almond butter, coconut oil, vanilla, cinnamon, nutmeg, ginger, allspice, cloves, and sea salt over low heat for 3 to 5 minutes or until smooth and glossy. Pour over the oat mixture and stir very thoroughly to combine (you want every last bit of the dry mixture to be evenly coated).
Turn the mixture out onto the lined baking tray and use a fork to gently nudge it across the pan, spreading it into an even layer that’s just shy of 1/2 inch thick. It’s okay if there are gaps or holes between clumps of granola.
Bake for 38 to 48 minutes, or until the top is light golden-brown, the granola near the edges of the pan is just beginning to turn deep golden-brown, and the granola feels dry and firm but not yet crisp to the touch. (Note: I recommend keeping a watchful eye on it and checking it a few times as it bakes. Granola doesn’t become crisp and crunchy until it’s had a chance to cool, so rely on look and scent more than touch or you’ll end up with burnt granola.)
Once the granola is ready, remove the pan from the oven and place it on an oven-safe cooling rack to allow air to circulate beneath and around the pan to efficiently cool and crisp the granola.
Allow the granola to cool completely on the pan until it’s not even the slightest bit warm to the touch. If you start moving it around or try to break it into clusters while it’s still warm, it will crumble. I recommend a minimum 45 minutes of cool time at room temperature, but try to hold out for 1 hour if you can.
Once the granola is completely cool, break it into pieces of desired size and store in large airtight glass jars to maintain its crunch.
This granola can be enjoyed many ways:
- Crumble over plain or vanilla yogurt
- Drop chunks over ice cream (my guilty pleasure)
- Pile in a bowl, top with berries and/or some bananas and milk for breakfast; or
- Eat the clusters straight from the jar
You can’t go wrong, no matter how you enjoy these. #ThisGirlLovesToEat
I love quiche. It’s one of those dishes that can be served for breakfast, lunch or dinner, or it can even be poured into mini muffin tins and made into appetizer sized servings. Quiche is also one of the rare egg-dominant recipes that can be made ahead and frozen for later use. This recipe is one I found in a Williams-Sonoma cookbook years ago, and one that is still featured on their website. #ThisGirlLovesToEat
Bacon, Gruyère & Spinach Quiche
- All-purpose flour for rolling out dough
- 1 disk cream cheese pie dough, thawed, or purchased piecrust
- 6 thick-cut bacon slices, chopped
- 1 shallot, minced
- 6 cups baby spinach
- 3 eggs
- 1 1/2 cups milk
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 1/8 tsp. freshly grated nutmeg
- 1/2 cup shredded Gruyère cheese
Prepare the pie dough (Cream Cheese Pie Dough link above) or remove purchased pie dough from package
Preheat oven to 400°F.
On a floured work surface, roll out the dough into a 12-inch round. Fit into a 9-inch round tart pan and trim the dough, leaving a 1/2-inch overhang. Fold the overhang back over itself and pinch to create a sturdy edge. Pierce the dough all over with a fork. Freeze for 15 minutes.
Bake the pastry shell until the edges are lightly golden, about 15 minutes. Transfer to a wire rack and let cool briefly. Reduce the oven temperature to 375°F.
Make the filling
In a frying pan over medium heat, cook the bacon until crisp, about 8 minutes. Transfer to a paper towel-lined plate. Pour off all but 1 Tbs. of the fat from the pan, add the shallot and cook just until softened, about 1 minute. Stir in the spinach and cook until wilted, about 3 minutes.
In a bowl, whisk together the eggs, milk, salt, pepper and nutmeg. Add the spinach mixture to the bowl and stir to combine.
Bake the quiche
Sprinkle the bacon and the cheese into the pastry shell. Pour in the spinach mixture. Bake until the filling is set and the crust is golden, 30 to 35 minutes. Transfer to a wire rack and let cool briefly. Remove the pan rim, cut the quiche into 6 wedges and serve warm. If freezing, set aside to cool (see note below). Serves 6.
Note: To freeze, let the baked quiche cool completely. Wrap in aluminum foil and freeze for up to 2 months. To reheat, place the unwrapped quiche on a baking sheet and bake in a preheated 325°F oven until heated through, about 40 minutes.
Everyone who follows this blog regularly knows that #ThisGirlLovesToEat. Anything that lets me eat unregulated amounts of food that I like, except kale #IHateKale, without bursting out of my jeans is something that is going to catch my attention. Sounds unlikely? I know, I doubt it too, but I’m willing to be a guinea pig!
According to scientists, you can eat as much of these 14 foods and not gain any weight due to their high water and low-starch fiber content while containing very few calories.
These foods are not high in muscle building (and fat burning) protein, but they are filled with vitamins, nutrients and antioxidants.
- 95% Water
- Contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K
- Has about 6 calories per serving
- Eat when fresh – celery loses most of it’s nutritional benefits after 5-7 days
- One of the few foods that contains an Omega 3 Fatty Acid
- 1 Cup has about 33 calories
- High in vitamins and folate
- Champion in the Antioxidant world – has more than any other fruit
- 1 cup has about 85 calories
- 1 cup has 14% of the recommended daily requirement of fiber
- 96% Water
- 16 calories per serving
- Seeds and skin contain most of the Fiber and Vitamin A (Beta-Carotene) which is good for your eyes
- Contain lycopene, a carotenoid, which helps fight against chronic diseases
- High in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber
- 1 medium-sized tomato has about 25 calories
- High in fiber, which stabilizes blood sugar helps you feel fuller for longer
- 1/2 a grapefruit has about 50 calories
- High in Vitamin C and folate
- Grapefruit has been found to help in weight loss, lowering cholesterol, and improving digestion
- Contains an anticarcinogen known as sulforaphane
- Most nutritious when eaten raw or steamed
- Contains vitamins A, C, E, and K
- 1 serving contains 20% of your daily fiber requirement
- 1 serving has about 31 calories
- Contains beta carotene, a form of vitamin A that promotes healthy eyes
- Contains potassium
- Contains more than 100% of your daily recommended value of vitamins A and C
- 90% Water
- 1 serving has about 55 calories
- Contains antioxidants and phytochemicals to help fight off chronic disease
- An excellent source of folate, fiber, and vitamins C and K
- Has about 25 calories per serving
- Blackberries can help your brain to stay alert
- Rich in vitamin C as well as antioxidants known as bioflavonoids
- Can aid with digestion
- Tightens tissue, leading to younger-looking skin
- 1 serving has about 62 calories
- Whether Romaine, Green Leaf, Red Leaf, Romain, etc.: 96% Water
- Folate, iron, and vitamins A and C
- 1 serving has 10 to 20 calories
- High in Vitamin C which is crucial in collagen production: oranges help keep skin free of damage and looking good
- Medium orange has about 80 calories
- You need to eat the white stuff under an orange’s skin (pith) it contains a lot of fiber, which helps lower cholesterol and blood sugar levels
- Fat-free, sodium-free, and cholesterol-free (healthy for the heart)
- More vitamin C in one serving of strawberries than there is in one orange
- Tons of polyphenols, a type of antioxidant
- A good source of potassium and fiber
- 1 Cup of strawberries has about 50 calories
- Only slightly more calories per serving than cantaloupe (64)
- Contains over half of the recommended daily value of vitamin C
- Contains over half of the recommended daily value of copper, which is crucial for healthy skin
If you are interested in more scientific details, you can read the original article on INSIDER.
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