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Egg muffin recipe:
• 6 eggs
• 1 half red & half green bell pepper
• ½ onion
• 4 bacon strips or 4 sausage patties (optional, and look for nitrate free!)
• ½ cup cashew milk
• 1/3 cup mayonnaise (Primal kitchen is the best right now, made with avocado oil)
• 1 teaspoon each garlic and onion powder
• 1 teaspoon thyme
• 1 teaspoon sage
• ½ teaspoon each salt and pepper
Dice vegetables and meat, if using. Combine all ingredients and whisk together. Mixture will be a little lumpy as the mayonnaise will not fully incorporate, but will as it is baked.
Pour into muffin tin lined with muffin wrappers. Alternatively, you can pour this into a glass dish and cut into squares. If baked this way, you can use these egg squares for egg sandwiches.
In a 350 degree oven bake until set, about 20 minutes.
These freeze well. Wrap in parchment paper and foil and warm in a 375 degree oven while you are getting ready in the morning. They will be ready in 25 minutes!
Sweet potato hash with eggs and ground chicken. This is a great one to prep ahead of time for the week. It can be heated before you head off for the day and can be eaten ‘bowl’ style.
• 3 large sweet potatoes
• 2 cloves garlic, minced
• 1 red onion, diced
• 2 bell peppers, any color, diced
• 1 pound ground chicken
• 1 teaspoon each garlic and onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon each salt and pepper
• Eggs to serve, any style
Dice sweet potatoes into small cubes and boil until just shy of fork tender.
In a 375 degree oven, bake sweet potato cubes on a sheet tray drizzled with avocado oil, until crispy about 30 minutes.
Meanwhile in a skillet, heat ½ teaspoon oil, and add ground chicken, cook, breaking up into small bits. Add seasonings.
In the same skillet, just before chicken is fully cooked add onion, garlic, bell peppers, cook until softened.
Mix in potato.
Divide into portions and if you wish, cook eggs to your style liking at this time. You can put eggs on top of each sweet potato has portion and then bake at 375 in the morning to reheat.
Chia seed pudding – Mix 2 tablespoons chia seeds, pinch of salt, 1 teaspoon vanilla extract, 2 teaspoons maple syrup and ½ cup milk. I love cashew milk here, or coconut milk. Let sit for 3 minutes. Mix. Let sit for another few minutes and keep mixing every so often to prevent clumps until the pudding begins to gel. You can leave out the maple syrup and mix in fresh or frozen fruit. Blueberries are my choice- cancer fighter!!
The research:
High glycemic diet/ oats & acne: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257617/
Sugar/coffee creamer addiction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Protein in wheat impacting EVERYONE: https://pubmed.ncbi.nlm.nih.gov/25734566/
Sep 21 202320 min