Breakfast Hash Serves: 2 Ingredients: • Pepper and salt to taste • 1⁄4 teaspoon cayenne pepper • 1 minced garlic clove • 1⁄2 chopped onion • 1⁄2 sweet potato, grated • 2 eggs • Butter Method: Melt butter in pan. Sauté garlic, onion and potato lightly. Add spices to taste. Stir in eggs and cover. Cook 2-3 minutes Variation: Use potato in place of sweet potato. Add shredded leftover meat. Use leftovers from night before, lightly fry, stir in egg and cook.
Scrambled eggs with carrots and zucchini Serves 2 Ingredients • 5 eggs • 2 carrots (peeled and grated) • 2 zucchinis (peeled and grated) • 1 tablespoon Soy Sauce • 1⁄4 tsp paprika powder • Sea salt and black pepper to taste • 2 tablespoons olive oil Method: Stir-fry the carrots and zucchinis with tablespoon of olive oil over medium heat, stirring often to make sure none of it sticks to the pan. Add the other tablespoon of olive oil to a saucepan on a medium heat and just crack all the eggs into the saucepan. Stir the eggs with a spatula to break them apart in the pan. Keep stirring the eggs on a low to medium heat to make the eggs scrambled. When the eggs are still moist but fairly solid, add some sea salt and black pepper to the eggs, taking them off the heat. Add a tablespoon of Soy Sauce, salt and pepper to the carrots and zucchinis putting them into the bottom of each bowl and topping with some of the scrambled eggs.
Bacon and egg cups Makes 6 cups - 1 Serve is 2 Cups Ingredients: • 6 eggs • 6 bacon rashers • Butter ( for greasing) • Handful of spinach • Sea salt and black pepper to taste • 1 mini muffin pan Method: Preheat your oven to 200 c Cut the bacon into even strips, save the broken bits to put in the bottom of the muffin pan. Grease your muffin pan with any butter, or any other fat.
Spinach Omelette Serves 1 Ingredients: • 1Egg+2EggWhites • Handful of Spinach • 1 Chopped Tomato • Mushrooms Method: Mix egg and egg whites together. Add other ingredients and fry in a pan.
Scrambled Eggs • 1 Egg • 2 Egg Whites • Handful of Spinach leaves chopped • 4 Cherry Tomatos • Bacon, Chopped finely (optional) Method: Heat butter in a pan. In a bowl whisk the egg and egg whites, add other ingredients and cook. Avocado Eggs • 1 ripe avocado • 2 eggs • Sea salt & pepper to taste Method: Pre-heat oven to 175 degrees C. Cut the avocado in half and remove seed, place the two halves in a baking tray. You may need to remove a little of the avocado before cracking an egg into each half. Season with salt and pepper and place in oven for 15 -20 minutes (depending on your oven) or until egg is cooked. Sprinkle with your Favourite fresh herbs & serve.
Bacon and Egg mini Frittatas Ingredients; • 4 large eggs • 1/2 cup of shredded baby spinach leaves • A pinch each of sea salt and pepper • 2 rashes of bacon chopped into small pieces Method: Preheat the oven to 180 degrees C and lightly oil a 6 case muffin tray with coconut oil. Crack the eggs into a mixing bowl and whisk for a minute. Add in the spinach, bacon pieces, salt, pepper and give it another mix until well combined. Pour the mixture evenly into the muffin tray. Bake them in the oven for approximately 20 minutes or until the egg is cooked through and they are golden on top.
Poached Eggs • Eggs • Vinegar Method: Working with 1 egg at a time, crack an egg on to a plate. Fill a wide saucepan with water until approximately 8cm deep. Add vinegar and 1 teaspoon salt. Bring to the boil over medium-high heat. Reduce heat to low-medium - water should be just simmering, with small bubbles rising from the base of pan and small ripples across the top of the water. Fill a bowl with cold water and set aside. Using a wooden spoon or whisk, stir simmering water in one direction to create a whirlpool (this will help to give your poached eggs a neat shape). Slide egg from plate into centre of whirlpool, as close to water as possible. Cook for 2-3 minutes for a semi-soft yolk or 3-4 minutes for a firm-set yolk, without stirring. Using a slotted spoon, transfer egg to the bowl of cold water (this stops the cooking process). Remove and drain on a plate lined with paper towels. During and between cooking eggs, use slotted spoon to skim any foam from water surface. Repeat with remaining eggs.
Paleo Porridge 1 large apple ½ cup almonds ½ cup coconut chips 1 tsp cinnamon ¼ tsp cardamom ¼ tsp vanilla powder 1 Medjool date, pitted 2 tbsp cocoa nibs juice of ½ lemon For the brazil-nut and cashew cream: 1 cup cashew nuts 6 Brazil nuts goji berries to garnish (optional) METHOD Put all the porridge ingredients in a food processor and pulse until you have a porridge-like consistency. Place all the brazil-nut cream ingredients in a blender with half a cup of water and blitz until smooth. Serve with a tablespoon of the cream and some goji berries, if using.
Egg And Vegetable Muffins Recipe • 8 eggs, beaten • 2 Capsicums, chopped • 1 onion, chopped • 8 to 10 fresh mushrooms, sliced • 2 cups baby spinach, roughly chopped • 2 garlic cloves, minced • Cooking fat • Sea salt and freshly ground black pepper Preparation Preheat your oven to 185 C. Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, Capsicums, and garlic until soft and fragrant, about 5 minutes. Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste. 4 Whisk the eggs together in a big bowl, and add the Capsicum & spinach mixture. Grease a muffin tin and pour the mixture evenly into the muffin cups. Place in the oven and bake for 20 to 25 minutes.
Scrambled Eggs With Smoked Salmon Recipe SERVES: 2 • 4 eggs • 4 slices smoked salmon, chopped • 2 tbsp. coconut milk • Fresh chives, finely chopped • Coconut Oil • Sea salt and freshly ground black pepper Preparation In a bowl, whisk the eggs, coconut milk, and fresh chives. Season to taste.Melt some coconut oil in a pan and add the eggs. Scramble the eggs while cooking. When the eggs start to settle add the smoked salmon and cook for 1 or 2 minutes. 5 Serve with more chives sprinkled on top.
Eggs Benedict With Avocado Sauce SERVES: 4 •5 strips of bacon, cut in half •4 eggs •Sea salt and freshly ground black pepper Ingredients for the avocado sauce •1 medium avocado, peeled •1/4 cup lemon juice •1/2 tsp. garlic powder •1/3 cup olive oil or water •Sea salt Preparation Preheat your oven to 200 C. On a baking sheet, arrange the bacon into four separate bases for the eggs: each base should be a few pieces of bacon arranged in a weave pattern. Cook the bacon bases in the oven for 15 to 20 minutes. Puree the avocado, lemon juice and garlic powder in a food processor until smooth. Add the olive oil or water until you get a thick but pourable consistency. Season to taste with sea salt. Bring a pot of water to a boil, drop an egg in, and let it cook until the whites are set (2 to 4 minutes). Remove and repeat for the remaining eggs. Divide the bacon among the plates, top with the poached eggs and pour avocado sauce on top of each egg.
CHICKEN, MUSHROOM, SPINACH AND SAGE OMELLETE SERVES 2
METHOD: In a large pan, cook 2 tablespoons of coconut oil and the walnuts over medium heat until the oil is fragrant and the walnuts are golden toasted, 2 to 3 minutes. Add the onion and mushrooms, and cook until the onion is tender and the mushrooms release their juices and begin to brown, 5 to 6 minutes. Season the mixture with salt and pepper; then add the chicken, sage, and spinach and cook until warmed and the spinach has wilted, about 2 minutes. Remove the entire vegetable mixture from the pan and set it aside. Add the remaining 1 tablespoon of oil and pour in the eggs. Cook the eggs for 1 minute until the bottom begins to set. Tilt the pan, lifting the edges of the omelet with a spatula to let the uncooked egg flow underneath. Cook until the eggs begin to set. Spoon the vegetable mixture over half of the omelet. Using the spatula, fold the other half over the filling and allow the egg to cook for 1 minute. Cut the omelet in half and divide it between two plates. Serve the omelet with the parsley or thyme (if using).
FRITTATA SERVES 3
4 RASHERS BACON, CUT INTO PIECES
¾ CUP THINLY SLICED SPRING ONIONS
1 CUP COARSELY CHOPPED SPINACH
PINCH OF SEA SALT
SPRINKLE OF FRESHLY GROUND BLACK PEPPER
1/8 CUP COLD WATER
THINLY SLICED CHIVES, SALSA OR HOT SAUCE, AND SLICED AVOCADO, FOR GARNISH (OPTIONAL)
METHOD: Preheat the oven to 180°C. In an ovenproof pan over medium-high heat, cook the bacon until crisp, about 5 minutes. Using a slotted spoon, transfer the bacon to paper towels to drain. Pour the bacon drippings into a bowl and reserve. Return 2 tablespoons of drippings to the skillet. Add the spring onions and sauté them over medium heat until tender, about 3 minutes. Add two-thirds of the spinach and toss until they are wilted and tender, about 2 minutes. Transfer the greens to a plate and allow them to cool slightly. Beat the eggs, salt, pepper, and water in a large bowl until blended. Whisk in the remaining greens and the bacon. Heat 1 tablespoon of the reserved drippings in a pan over medium heat. Pour the egg mixture in and top it evenly with the reserved cooked greens. Cook the egg mixture over medium heat until the frittata is just set at edges, about 10 minutes. Transfer the frittata to the oven and bake it until it is set and golden, 17 to 20 minutes. Slide a spatula under and around frittata to loosen it, and then slide it onto a platter. Let it cool for 30 minutes. Slice the frittata into wedges. Serve immediately with garnishes (if using).
GRANOLA (YOGHURT AND GRANOLA) MAKES 4 TO 5 CUPS
1 CUP SLICED RAW UNSALTED ALMONDS
1 CUP CHOPPED RAW UNSALTED WALNUTS
½ CUP RAW UNSALTED PUMPKIN SEEDS
3 TABLESPOONS GROUND FLAXSEED
½ CUP UNSWEETENED COCONUT FLAKES
½ CUP COCONUT OIL, MELTED
½ CUP RAW HONEY OR MAPLE SYRUP
1½ TEASPOONS GROUND CINNAMON
¼ TEASPOON SEA SALT
1 CUP DRIED UNSWEETENED CRANBERRIES, CHERRIES, AND/OR BLUEBERRIES
METHOD: Preheat the oven to 150°C. Combine all the ingredients except the dried fruit in a large microwave-safe bowl and mix well. Microwave the granola for 20 seconds if honey makes the mixture too thick to mix. Spread the mixture onto a baking sheet lined with foil or lightly greased with coconut oil. Bake the granola for 20 to 25 minutes, stirring occasionally to prevent burning. Remove the granola from the oven and stir in the dried fruit. Store in an air tight container.
POACHED EGGS WITH SPICY TOMATO SAUCE SERVES 2 TO 4
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1 OR 2 JALAPEÑO PEPPERS, SEEDED AND FINELY CHOPPED
1 CUP CHOPPED ONION
3 GARLIC CLOVES, THINLY SLICED
½ TEASPOON GROUND CUMIN
1½ TEASPOONS SWEET OR SMOKED PAPRIKA
5 OR 6 TOMATOES, CHOPPED, WITH JUICES
¼ CUP WATER
¼ TEASPOON SEA SALT
¼ TEASPOON FRESHLY GROUND BLACK PEPPER, PLUS MORE FOR GARNISH
METHOD: Heat the olive oil in a large skillet over medium-high heat. Add the jalapeños and onion and cook, stirring occasionally, until they are soft and browned, about 5 minutes. Add the garlic, cumin, and paprika, and cook, stirring frequently, until fragrant, about 2 more minutes. Add the tomatoes and water. Reduce the heat to medium and simmer, stirring occasionally, until the tomatoes cook down and thicken slightly, about 15 minutes. Season the tomatoes with salt and pepper. Carefully crack the eggs over the sauce (or crack them into a small bowl and slide them into the pan) so that they are evenly distributed throughout the pan. Cover and cook the eggs until the yolks are just set and the whites are cooked, about 5 minutes. Carefully spoon the eggs and tomato sauce over a bed of spinach and serve with extra pepper and parsley (if using).
Directions: Mix dry ingredients (almond flour, spices and baking soda) together with a wire whisk. Pre-heat a large pan on the stove to medium heat. Then, add the rest of the ingredients (pumpkin, vanilla, lemon, honey, beaten eggs) and mix with spoon. Grease the bottom of the pan with a small amount of coconut oil, and ladle a few tablespoons into the pan like pancakes. Cook for about 2-3 minutes on each side. AMAZING! Serve with fresh fruit & pecans.
Egg-Muffins Makes 8 servings. Keep in the refrigerator. These also make a great back-up breakfast during the week if you’re in a rush as well as a great snack alternative. • 1 2 Eggs • ½ Onion, diced • 1 Capsicum, seeded & diced • 2 Zucchinis, diced • 6 Slices of bacon • 4 cups of fresh spinach • Fresh ground pepper to taste
Directions: Pre-heat oven to 180°C, and lightly grease 2 muffin tins with coconut oil. In a med pan, heat coconut oil over and sauté onions for 3-4 minutes, until softened. Add pepper and sauté for another 2-3 minutes until the pepper has softened. Drain any excess oil and set aside. In a food processor, put in the zucchini and bacon, and process until finely chopped. Whisk the 12 eggs and season with pepper. Mix your zucchini & bacon mixture in with your eggs. Then, add the 4 cups of spinach to your processor to finely chop, and add these to your eggs in the bowl. Add the onion and pepper mixture to your eggs. Mix the egg mixture thoroughly and fill muffin tins with ¼ cup of your mixture. Bake for 20-25 minutes or until the egg-muffins have set in the middle.
Avocado Egg Salad on a Thick Slice of Tomato Makes 1 Serving. Make sure to double this recipe if you want extra for later! • 2 Hard Boiled Eggs, chopped • 1/2 Avocado, mashed • 1 tbsp. Greek yogurt OR Homemade Mayo (see recipe above) • 3/4 tsp. Apple Cider Vinegar • 1/2 tsp. Cayenne Pepper • Sea salt & pepper to taste • 2-4 Thick slices of a Ripe Tomato
Directions: Take all of these ingredients and gently mix them together! Scoop a heaping mound over 1-2 tomato slices and enjoy.
Protein Oats 1 Serve 1/4 Cup Cooked Oats 2/3 Cup Almond milk 1 Tbsp Ground Flax Seeds (Optional) 1 Tsp Cinnamon 1 Scoop Protein Powder of Choice
Directions - Combine oats, almond milk, Flax seeds & cinnamon in a microwave safe bowl. Microwave on high for 1 minute. Carefully remove the bowl, stir & then microwave on high for 1 more minute. Carefully remove the bowl & stir in protein powder. Let stand for 3-5 min to thicken.