Sausage, Spinach & Feta Egg Muffins

MuffinStack1 I eat a lot of portable egg breakfasts on Keto, like: Bacon Wrapped Omelettes, Pizza Egg Cups; Crustless Veggie Quiche; and Pressure Cooker Egg Bites. I add in days of berries and yogurt but getting enough protein at breakfast is hard if I don’t include eggs. Unfortunately I get tired of the same foods, so I need to keep experimenting in the morning.

Sausage, Spinach & Feta Egg Muffins

12 Large Eggs
12 oz Raw Ground Breakfast Sausage
1/2 of a 5 oz Bag Fresh Baby Spinach
1/2 Cup Feta Cheese
1 Cup Half & Half
1/2 tsp Pepper
1/2 tsp Ground Nutmeg
1/2 tsp Crushed Red Pepper Flakes (if desired)
Olive Oil Cooking Spray

Spray jumbo muffin tins with olive oil cooking spray & pre-heat oven to 375° F.

Roll spinach leaves and slice thinly. Combine spinach, feta and raw, crumbled sausage in a bowl and combine. Divide the mixture evenly between the muffin tins but do not pack down.

Lightly beat the eggs in a medium bowl, beat in the spices, and then the half & half. Divide the egg mixture between the muffin tins and bake for 30 minutes (if using jumbo muffin tins) or 25 minutes for standard sized muffin tins. Egg muffins are done when they brown around the edges, pull away slightly from the sides and are set in the middle.

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Nutrition Information (1 egg muffin)

108 Calories
4 g Fat
1 g Carbs
8 g Protein

Muffins can be kept in a sealed container in the refrigerator for a week or the freezer for a month. Heat in the microwave 30-45 seconds. #ThisGirlLovesToEat

Cheesy Green Chili Keto Breakfast Casserole

Steve-Swartz-1392x928_edited I’ve been Missing in Action for the past two weeks. My brother-in-law passed away unexpectedly and cooking has been the last thing on my mind. Eating however, has continued thanks to the wonderful people of the community of San Clemente, California. The San Clemente Sunrise Rotary and the neighbors in their Flora Vista community have kept meals on our table round the clock the entire two weeks. I have never been more thankful or humbled. The generosity and outpouring of support has been beyond anything I could have imagined, and I am so very grateful.

Very grateful and now 6 pounds heavier, LOL! They’ve brought so much comfort food, and what is comfort food typically made up of? Carbs…a Keto dieter’s biggest FOE! So, it’s time for this girl, who LOVES to eat, to get back on track.

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Cheesy Green Chile Keto Breakfast Casserole

8 Large Eggs
6 oz Trader Joe’s (or any brand) Shredded Swiss & Gruyère
8 oz Shredded Sharp Cheddar Cheese
1 – 4 oz Can Mild Diced Green Chiles (Ortega or any brand)
2 TBLS Bob’s Red Mill Paleo Baking Flour
1/2 Cup Heavy Whipping Cream
Freshly Ground Sea Salt & Pepper to taste

Preheat your oven to 350° F, and butter the bottom and sides of a 9 x 13 glass baking pan.

Using a whisk. combine 1/2 of your whipping cream with the flour in a large mixing bowl to make a thick paste, then whisk in the rest of your cream and your eggs and set aside.

Combine your cheeses and put about 1 Cup of it into the bottom of your buttered pan.

Evenly distribute the diced green chiles over the top of the cheese layer.

Give the egg mixture another quick whisk and pour over the top of the chile & cheese in the pan, then sprinkle the remaining cheese on top.

Bake for 25-30 minutes or until the eggs are set in the center. Mine took about 29 minutes.

Allow the casserole to set about 5 minutes after removing from the oven then cut into 12 pieces. Serve as is or top with salsa and/or sour cream and chopped green onion or chives if desired. #ThisGirlLovesToEat

Nutritional Information (12 Servings)

142 Calories
12 g Fat
<1 g Carbohydrates
8.5 g Protein

Banana Muffin Tops

muffintops2 I’m in the maintenance phase of Keto, where I have more leeway with the number of carbs I’m eating, which makes me a lot happier. I’ve missed bread & pizza the most, but don’t want to completely erase my positive health gains by going back to high carbohydrate baked goods. That leaves me few choices because, frankly, I have been very unimpressed with #KetoApproved recipes for breads. It’s been really frustrating.

I’m stubborn though, so I keep trying. I am still working to modify my recipes to create #KetoFriendly baked goods that don’t taste like cardboard, have a too-dense, unenjoyable texture, and that I’d want to eat more than once. This one was a win!

Banana Muffin Tops

1 Cup Bob’s Red Mill Rolled Oats (they’re Gluten Free)
1/2 Cup Ground Flax Seed
1/2 tsp Cinnamon
1/2 tsp Salt
1 tsp Baking Powder
2 Large Eggs
1 tsp Vanilla Extract
1/4 tsp Liquid Stevia
1/2 Cup Milk
2 Medium Ripe Bananas (6″-7″), mashed
Chopped Macadamia Nuts, Walnuts, Sugar Free Dark Chocolate Chips, Unsweetened Coconut Flakes (if desired)

Preheat oven to 350° F and lightly spray a baking sheet or muffin top pan with cooking spray (TIP: Don’t use an Olive Oil based spray – it will change the flavor of your muffin tops).

Combine oats, flax seed, cinnamon, salt, and baking powder in a bowl and set aside.

In the bowl of your stand mixer, lightly beat the eggs, then mix in vanilla, stevia, milk, and mashed bananas. (TIP: If you are adding unsweetened coconut to your muffin tops, add it into the wet mixture) Leave mixer on low and slowly add dry ingredients until well combined. Let the batter sit for 5 minutes.

If you are using a muffin top pan: Divide the batter equally between 12 top-cups. Make sure you mound the batter – don’t smooth the batter flat. (TIP: If you are adding nuts or chocolate chips, etc., to your muffin tops, gently press those items on top of your mounded batter) Bake for 20 minutes and allow to sit in the pan to cool for 5 minutes before removing to cooling racks.

If you are using a cookie sheet: Divide the batter into 6 equal mounds per sheet remembering not to smooth the batter flat. Tops will spread a little bit, so space them out on the baking sheet. Bake for 18 – 20 minutes and allow to sit on the pan to cool for 5 minutes before removing to cooling racks.

Store the muffin tops in a tightly sealed container in the refrigerator. These are great plain, but you can also spread peanut butter or cream cheese on them for an extra decadent treat. #ThisGirlLovesToEat

Pizza Egg Cups

I love bacon, but this #KetoGirl needs to switch things up once and a while to avoid breakfast boredom. Enter pepperoni and breakfast is a whole new ballgame.

These are easy to prepare and a nice change from routine bacon and egg cups! I only make a few at a time because they are a stronger flavor that I don’t really want to eat for breakfast every day during the week. When I make these I change up breakfast with hard boiled eggs, berries and fat-free Greek yogurt, a 2 egg-veggie scramble, or breakfast pizzas.

Pepperoni Pizza Egg Cups

12 Slices Unsulphured Deli Pepperoni, cut in half (I buy a pound at a time from the butcher at Whole Foods)
2 Large Eggs
2 TBLS Milk or Heavy Cream
1 Slice Provolone Cheese, cut in quarters
1 TBLS Diced Green Onion
2 TBLS Shredded Cheddar Cheese

Preheat oven to 400° F.

Line 4 cups in a 12 hole muffin tin with the pieces of pepperoni. Place the muffin tin in the oven and cook for 5 minutes. Remove pan from the oven and move the semi formed pepperoni cups to new holes. Sop up the grease from the holes they cooked in.

Place one 1/4 piece of the cheese within each pepperoni cup and the green onion between the 4 cups. Put the pan back into the oven for 3 minutes.

Lightly beat the eggs with the milk and divide them between the 4 cups. Sprinkle the top of each with the cheddar cheese. Bake for an additional 9 – 10 minutes, or until the eggs are cooked through, and then remove from the oven.

Immediately loosen and remove the egg cups from the pan. Serve immediately or store in a tightly covered container. Reheat in microwave for 30-45 seconds. #ThisGirlLovesToEat

Crustless Veggie Quiche

One of the easiest ways to meal prep for the week is to throw a Quiche or two together while you are prepping other meals. A quiche can be breakfast, lunch, or dinner. It can be dinner on #MeatlessMonday or during #Lent, and is a great way to clean out your #Leftovers and veggie drawer once a week!

This week I had some tasty ingredients that gave me a hearty, flavorful pie that fed me all week.

Easy Crustless Veggie Quiche

5 Large Eggs
1/8 Cup Heavy Whipping Cream
1/4 Cup Whole Milk
1 Cup Shredded Sharp Cheddar Cheese (Or any type you choose)
2 Cups Chopped Frozen Broccoli
1/4 Cup Chopped Onion
1 Cup Sliced Mushrooms (Any type)
2 Cups Fresh Greens (Any type I used Spinach)
Olive Oil
Salt & Pepper to taste
Crushed Red Pepper Flakes (If desired)

Preheat oven to 350° F and grease a 9 x 9 square baking pan or Quiche/pie pan generously with olive oil. Add 1/2 cup of the cheese to the bottom of the pan and set aside.

In a medium skillet, over medium-high heat, add 2 TBLS Olive Oil (I used garlic infused oil). Add onions and mushrooms and sauteé until onions are translucent and begin to soften a bit. Add the spinach, another TBLS of olive oil, and cook another 30 seconds or so, just until the spinach begins to wilt. Remove from pan and set aside.

Add broccoli and another TBLS of oil to the pan. Cook about 5 minutes. Remove from pan and scatter across the cheese layer in the prepared pan. Top the broccoli with the Spinach mixture, making sure to distribute evenly around the pan. Top with the remaining cheese.

In a medium bowl or large mixing cup, combine the eggs, milk, cream, salt & pepper. Whip thoroughly with a wire whisk.

Pour the egg mixture over the vegetable and cheese layers in the pan. Top with red pepper flakes, if desired. Put pan into preheated oven and cook for 40-45 minutes, or until center is set. Remove pan from oven and cool on a wire rack.

If eating immediately, slice into 8 wedges and serve warm. Suggested toppings:

Guacamole
Sour Cream
Chives, Cilantro, or Parsley
Sliced Avocado

If meal prepping, slice into 8 sections and put into a large container in the refrigerator to eat during the week. To reheat: Microwave a single portion on high for 30 seconds, top and enjoy! #ThisGirlLovesToEat

Oven Bacon Wrapped Omelettes

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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.

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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.

Step4

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

Weekday Breakfast to Go

eggbitesbaconmushroom

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

Nutrition Facts

Calories 109 Calories from Fat 63

Total Fat 7g

Saturated Fat 4g

Cholesterol 137mg

Sodium 208mg

Potassium 96mg

Total Carbohydrates 1g

Protein 7g

Vitamin A 14.6%

Vitamin C 15.1%

Calcium 12%

Iron 4.4%

Treat Week: Christmas Breakfast With A Sweet Keto Twist

pumpkinpancakes

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

#ThisGirlLovesToEat

Peppermint Mocha Latte – Keto Friendly

starbuckPMLatte 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 Whole 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)

peppermintmochalatte

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 an easy to clean 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.

#ThisGirlLovesToEat

Easy Vegan Pumpkin Spice Granola

maple-leaves-mixed-fall-colors-background-david-gn

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