Angela's Chia Pudding - *****

 2/17/2022

• 1/2 cup full fat coconut milk 
• 2 Tbsp chia seeds
• Splash of vanilla extract
• A few drops of stevia or monk fruit
• Blueberries or other seasonal berries (avoid strawberries for low histamine diet)

• In a jar, stir together coconut milk, chia seeds, vanilla, and stevia. Cover and refrigerate overnight.  Shake the jar periodically.  

• In the morning, add berries on top.

Recipe from Angela Chapman

Soft Scrambled Eggs

Reverse Omelet

 1/26/21

Ingredients

• ▢2 eggs
• ▢Sea salt to taste
• ▢2 oz shredded mozzarella or cheese of choice (qty?)
• ▢1 cup sauteed onion, broccoli, or veggies of choice, opt.
• ▢1 oz cooked meat of choice, opt.

Instructions

• Heat skillet on medium heat on the stove. While the skillet is heating crack and beat your eggs in a bowl. 
• Once the skillet is hot sprinkle the bottom with cheese, or lay down a slice of cheese. Pour the eggs into the skillet on top of the cheese. Tilt pan as needed to spread the eggs out. Cover skillet with a lid and allow eggs to cook until they are slightly runny (about 2-3 minutes).
• Remove lid and add fillings to one half of the omelet. Place the lid back on the skillet and allow eggs to finish cooking (about 1-2 minutes).
• When eggs are done cooking remove the lid and run a spatula around the edges of the omelet. Slide the spatula under the omelet to fold it in half or to slide the omelet off the plate. Your reverse omelet can be served folded in half, open-faced, or wrapped to be eaten on the go. Season to taste with sea salt.  Garnish and enjoy!

https://www.ditchthecarbs.com/easy-keto-reverse-omelette-video/?epik=dj0yJnU9ZkpkT0IzVzluLXhtYzNwekhyck1aeDExVmlKZWVxcVImcD0wJm49bHh3RFhzNW1hSW8tS3VLTzJ0NGg2dyZ0PUFBQUFBR0FRN3hZ

Scrambled Eggs in Cast Iron

 

Step 1: Preheat the cast iron skillet 
Heat skillet over medium-low for about 5 minutes. Be careful not to get your cooking surface too hot! This can cause your scrambled eggs to stick. 

Step 2: Get cracking!  
While your skillet is preheating, add eggs, a little heavy cream (opt), and salt and white pepper to a bowl, then whisk together. This incorporates air into the mixture, which will make your eggs fluffy. 

Step 3: Grease it up
Check to see if your skillet is hot enough by splashing a few drops of water on the surface. If the water sizzles when it hits the pan, you’re ready to go! Right before adding the eggs, melt butter, lard, or tallow in the bottom of the pan—enough to cover the entire surface. Don’t be afraid to be generous; this will help your eggs lift right off the pan. 

Step 4: Scramble on! 
Add your eggs to the pan and chill out for a moment. Low and slow is the name of the game! When the eggs start to set around the edges, pull the eggs toward the center of the skillet. The uncooked egg will run into the hot skillet and continue to cook. Once the eggs have almost set, remove them from the heat and serve.

https://www.lodgecastiron.com/story/how-make-scrambled-eggs-cast-iron

Strawberry Collagen Chia Pudding *****

Really good!  I like to make two jars at once.

• 1/3 cup coconut milk 
• 1/4 cup water
• 1/2 tsp vanilla
• 12 drops 100% liquid monk fruit
• 2 Tbsp chia seeds
• 1.5 Tbsp Collagen Peptides
• Organic frozen strawberries
• 1 half-pint canning jar

In a half-pint jar, mix coconut milk and water, vanilla, and monk fruit.  Cover and shake well.  Add chia seeds and collagen powder; cover and shake well again.  Cover and refrigerate overnight, shaking periodically.

Thaw frozen strawberries and puree in the small Cuisinart until smooth.  Pour into a mason jar, cover, and refrigerate.

In the morning, stir the chia seed pudding.  Stir in strawberry puree.  

Hearty Frittata - to try

 

Hearty Frittata

This is a good recipe for a Sunday brunch treat!

Ingredients:

1. 2 Tbsp ghee

2. 1 onion, diced

3. 2 cloves garlic, minced

4. 1 c broccoli, finely diced in the food processor

5. 2 c spinach, finely chopped

6. 8 large eggs

7. Sea salt to taste

Instructions:

1. Preheat the oven to 400 degrees F

2. Melt 2 tbsp ghee in a cast iron skillet over medium heat

3. Cook the onions and garlic until fragrant (about 2-3 minutes)

4. Add the broccoli and spinach and cook for about 2 more minutes

5. While the vegetables are cooking, whisk the eggs in a large bowl

6. Pour the eggs over the vegetables, making sure everything is covered and reduce heat to low

7. Once the eggs at the edge of the pan are beginning to set, move the pan into the oven

8. Bake for 8-10 minutes, until the eggs are fully set and the middle is not runny

9. Remove from the oven and allow to cool for 5 minutes before cutting into slices

https://mybiohack.com/blog/ketoflex-12-3-diet-bredesen-protocol?fbclid=IwAR3rzX0egddbsQbVybF-1X2PTRplMOA8d9XmRBzOpP0U7_mykICnGDrZ46Q

Fluffy Scrambled Eggs *****

• 3 large pastured eggs
• ▢1/4 tsp Himalayan pink salt
• ▢
• ▢1 Tbsp ghee

• In a small mixing bowl, whisk the eggs until light and frothy.
• Heat a nonstick skillet over medium heat for about 4 minutes. Add ghee and swirl to coat.
• Pour eggs into skillet. Reduce heat to medium-low.
• When the edges of the eggs start to appear cooked, use the spatula to push the eggs from one side of the skillet to the other, lifting and folding the eggs, until they form a single fluffy mound.
• When there is no more liquid in the skillet, immediately remove the eggs onto a plate and serve.

https://healthyrecipesblogs.com/fluffy-scrambled-eggs/#recipe

 

Keto Avocado Toast 

Posted on June 27, 2020

INGREDIENTS 

• 2 Outer Aisle Italian Sandwich Thins
• 1 medium avocado
• 1 whole cage-free egg

PREPARATION

1. Place egg on non-stick pan with desired oil or cooking spray
2. Place Sandwich Thins in a toaster oven set to 2 slices for 2.5 minutes
3. Cut medium avocado into chunks
4. Flip egg and turn off heat
5. Remove Sandwich Thins from toaster oven and let cool for 1 minute
6. Spread 1/2 avocado onto first thin
7. Layer on second thin
8. Spread remaining avocado on top layer
9. Top with fried egg.

 

Nutrition Per Serving (yields 1 serving):

Calories: 400

Protein: 17g

Carbs: 18g

Fiber: 12g

Net Carbs: 6g

Total Fat: 31g

https://www.outeraislegourmet.com/blogs/blog/avocado-toast

BERRY HEMP BREAKFAST BOWL ****

BERRY HEMP BREAKFAST BOWL 

1/2 cup unsweetened coconut yogurt

1/4 cup hemp hearts 

1/4 cup shredded coconut 

1/2 cup organic berries 

Dash of cinnamon 

Dash of ginger 

This is a very complicated recipe, so please follow the next instruction carefully: Take all the ingredients and put them in bowl and mix them together (smile).

Nutrition info (3/4 cup, excluding optional ingredients) Calories: 190 Protein: 8g Net carbs: 3g Sugars: 3g Fat: 17g 

Recipe by SarahStanleyInspired.com 

Dairy Free Bulletproof Coffee *****

 

Dairy Free Bulletproof Coffee

Skip the dairy and charge up your brain with a steaming hot mug of dairy-free bulletproof coffee. This drink is just as good, if not better than the original version. Recipe from the book, The Keto Beginningby Leanne Vogel of Healthfulpursuit.com.

 

 

• 1 cup coffeebrewed
• 1 Tbsp MCT oil start with 1 tsp 
• 1/4 cup coconut milk,unsweetened
• 1/4 tsp vanilla
• 2 drops liquid stevia

Instructions

• Blitz in a high speed blender or with a hand-held (immersion) blender for 1 minute.
• Pour and drink hot!

Nutrition Facts

Dairy Free Bulletproof Coffee

Amount Per Serving

Calories 149Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 15g75%

Sodium 21mg1%

Potassium 245mg7%

Vitamin A 165IU3%

Calcium 150mg15%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.

https://www.appetiteforenergy.com/dairy-free-bulletproof-coffee/?fbclid=IwAR2IK4v6iwESNiUAe2rsQDHLtZmJ4myogUBphSm7Btt6MChMARo3oX9oT_I

Coconut Oil Omelet - to try

 

Ingredients

• 1 onion, chopped
• 1 ripe tomato, chopped
• ½ tsp salt
• ½ tsp pepper
• 2 eggs, beaten
• 1 tbs coconut oil
• ¼ avocado, sliced
• 2 tbs salsa

Instructions

Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Flip omelet with spatula and cook until eggs are no longer runny (one more minute).Fold the omelet in half and continue to cook if the omelet is not slightly brown. Then transfer to a plate. Serve hot with sliced avocado and salsa on top.

https://www.drperlmutter.com/recipe/coconut-oil-omelet/

Sweet Potato Avocado “Toast”

 

Sweet Potato Avocado “Toast”

Ingredients:

1. 1 large sweet potato (one that is more oval or oblong will work better than one that’s round)

2. 1 avocado

3. 1 c Broccoli Sprouts

4. Salt to taste

Instructions:

1. Wash and slice the sweet potato lengthwise into ¼ inch slices

2. Toast these slices in a toaster oven on high. Check after 10 minutes to see if it is cooked all the way through and put back in for another 5 minutes if necessary.

3. While the potatoes are toasting, cut open the avocado and mash in a bowl with salt.

4. Spread the mashed avocado over your finished pieces of “toast”

5. Top with broccoli sprouts

6. 
   

https://mybiohack.com/blog/ketoflex-12-3-diet-bredesen-protocol?fbclid=IwAR3rzX0egddbsQbVybF-1X2PTRplMOA8d9XmRBzOpP0U7_mykICnGDrZ46Q

Soft-Boiled Eggs in the Instant Pot

 These came out really well, except that one of the four eggs I cooked broke open during the cooking process.  I'm not sure if there's something I can do to prevent that from happening again...

1 1/2 cups cold tap water it MUST be cold. Be sure to use fresh cold water each time you do this. The eggs need the time it takes to heat the water to get the right cooking result. Cold eggs right out of the fridge medium or large

LOW-PRESSURE METHOD:

1. Pour the COLD tap water into the pot and put the egg(s) on the trivet or in a basket. Close the lid and make sure the valve is set to Sealing. Set on Low Pressure for 1 minute. Yes. ONE minute. When it beeps that it's done, leave it for precisely 1 minute natural release. Then immediately flip the valve to Venting and as soon as the pin drops, put the eggs under cold running water for 30 seconds to halt the cooking process. The. End.
2. They will be perfectly cooked whites and runny yolks. Ideal for “dippers.” If for some reason, they are a little underdone for your taste, increase the natural release time from 1 to 1 1/2 minutes . You can’t program the machine for half minutes, but you can use some other device to time it.
3. Try it with one egg. If you like them a little firmer or softer, adjust the natural release time, NOT the cook time.

https://recipes.instantpot.com/recipe/soft-boiled-eggs/