Breakfast

Loaded Cauliflower Mash

Posted on Jan 6, 2021 in Breakfast, Eggs, Lunch/Dinner, Pork

“Loaded Cauliflower Mash”

We all love the comfort foods, so let’s make a fluffy mash while beating the carbs for a great new dish to share using a nutritionally dense cauliflower alternative to spuds!

Ingredients: (serves 6)

RECIPE:
3 slices organic, nitrate/nitrite free bacon
1 large head organic cauliflower, cored and broken into florets
2 Tbsp. heavy, organic cream
1 Tbsp. organic butter
2/3 cup organic, shredded cheddar cheese
Organic, fresh sage leaves for garnish (or chopped fresh chives, if preferred)

Preheat over to 425 degrees. Place bacon on parchment-paper-lined baking sheet
Bake for 15-30 minutes, until desired crispness
Transfer bacon to paper towel
Reserve bacon fat and set aside

Turn oven to broil on med-high

Bring large stainless-steel pot of water to a boil. Add cauliflower and cook for 15 minutes, until fork-tender. Drain, let sit for a few minutes, then pat dry to rid of liquid

Transfer cauliflower to food processor, add cream and butter. Pulse mixture until medium smooth (the consistency of mashed potatoes)

Transfer mixture from food processor to a small casserole dish. Sprinkle cheese on top, drizzle with reserved bacon fat and broil until cheese is bubbly. Crumble bacon on top and garnish with sage leaves (or chives, if you prefer)

YOUR HEALTH PLATE COACH – Rita

Spinach-Pepper Frittata

Posted on Jul 1, 2020 in Beef, Breakfast, Eggs, Veggie

“Spinach-Pepper Frittata”

Ingredients: (serves 4)
• 1 lb. grass-finished ground beef
• 1/2 organic onion, chopped
• 1/4 organic red bell pepper, chopped
• 1 organic Jalapeño pepper
• 1 organic tomato sliced
• Handful organic spinach leaves
• 1/2 cup organic grated cheese of choice
• 10 organic eggs, beaten
• Avocado oil

In medium iron skillet, sautéed your ground beef until browned, remove; clean and oil skillet

In a medium bowl, combine onion, bell pepper, jalapeño, tomato, cheese and eggs
and thoroughly mix together

Pour combined ingredients into oiled iron skillet and add sliced tomatoes

Bake in pre-heated oven at 350 degrees until firm (approx. 30-40 minutes)

Breakfast will definitely be a hit!

YOUR HEALTHY PLATE COACH
RITA

omelet, beef, buffalo, egg, breakfast, paleo, keto, ketogenic

Sunrise Beefy Omelet

Posted on Feb 12, 2020 in Beef, Breakfast, Eggs

“Sunrise Beefy Omelet”

Ingredients (serves 2):
• 3/4 lbs. grass-finished, clean ground beef
• Organic avocado oil
• 1/4 organic, yellow onion, finely chopped
• 1/4 organic, red bell pepper, finely chopped
• Large handful fresh, organic spinach leaves, chopped
• 2 Tbsp. organic, grated cheese, your choice
• 4 to 6 organic eggs – thoroughly beaten
• Italian parsley for garnish
• Always dare to add additional seasonings to your liking!!

Brown ground beef in ceramic or iron skillet
Drain meat and set aside
Drizzle oil in same skillet, heat to medium and add the onions, red bell pepper and spinach to skillet
Sauté until all is tender and spinach is wilted
Drain excess liquid from the pan, add beef and toss until well heated & now add eggs
Stir quickly and cover with a lid in order for top of omelet to cook to avoid having to turn it over
Once bottom of omelet is thoroughly cooked, add cheese to half of omelet, fold empty half over cheese half, slide onto plate and place in 250-degree warmed oven for 5 to 10 minutes while you clean up cooking area, giving cheese opportunity to melt
Garnish with parsley for a perfect presentation!

YOUR HEALTH PLATE COACH – Rita

Pumpkin Muffins

Posted on Nov 6, 2019 in Breakfast, Lunch/Dinner

“Pumpkin Muffins”

Ingredients: (12 muffins)
• 1 Cup canned, organic pumpkin
• 1/2 Cup organic applesauce
• 1/2 Cup organic Greek yogurt
• 3 Large egg whites
• 1 3/4 Cups organic old fashioned oats
• 1/4 Cup ProteinF1RST
• 1/2 Cup Xylo Sweet crystals or organic coconut crystals
• 1 Tsp. baking soda
• 2 Tsp. baking powder
• 1 Tsp. cinnamon
• 1/2 Tsp. pumpkin pie spice
• 1 Tsp. poppy seeds (optional)

Have one 12-muffin, non-stick ceramic muffin pan available

Preheat oven to 350 degrees

In bowl, combine all ingredients and blend with hand electric mixture

Evenly divide combined mixture into the 12-section muffin pan

Bake 20-25 minutes, or until tops are lightly golden brown

Cool muffins before removing them from the pan

Enjoy the spicy comfort of this holiday treat!

YOUR HEALTH PLATE COACH – Rita