by Kate on January 14, 2013
A frittata is an Italian omelet and is often confused for a quiche. A frittata does not have a crust like most quiches do and it also starts on the stove and ends in the oven. I find frittatas to be so easy, and like quiches, can be made with so many different ingredient combinations. Here is a basic frittata recipe that certainly has more than just a basic taste! It will give you an idea of how to create whatever frittata you’d like!
A couple of things to consider as you create your ideal frittata recipe:
Typically you use two eggs per person and the total number of eggs determines the skillet size. An eight egg frittata will be coked in an eight in skillet and ten eggs cooked in a ten inch and so on. If you prefer a thicker frittata, use a smaller skillet than number of eggs. Make sure the skillet is oven safe, I prefer cast iron for this.
A frittata cooks fairly quickly and most raw ingredients won’t have enough time to fully cook. Saute vegetables and meat before adding the eggs. This also allows for moisture to be drawn out of the vegetables. Raw vegetables will release too much moisture and leave your frittata soggy. This is why tomatoes are not a good option since they have a high water content when raw and cooked.
Add salt to the whisked eggs, not to the vegetables, salt draws out moisture. Before you salt and pepper the eggs, consider your ingredients and their saltiness. For instance, sausage, ham and bacon are salty, therefore you will not need as much salt as you would if you are making an all vegetable frittata.
Recipe: Sausage and Mushroom Frittata
Ingredients
- 8 pastured eggs
- 1/2 lb breakfast sausage*
- 8oz sliced mushrooms
- 1/2 an onion, diced
- 1 tsp fennel seeds
- couple dashes of paprika and garlic powder
- salt and pepper
- 1/2 – 3/4 cup cheese, grated or diced (optional)
Instructions
- Turn oven onto broil and position the racks in the bottom portion of the oven
- Whisk the eggs with salt and pepper (add cheese to mixture if desire), set aside
- Brown the sausage in an 8 inch skillet(or smaller for thicker frittata) and add in the onions and mushrooms
- Continue to saute until most of the moisture is cooked off, turn heat down to medium low
- Pour in the egg mixture and scrape the sides as the eggs cook
- Continue scraping as egg curds begin to form, you want the frittata to be cooked about half way through
- Once it’s cooked half way through, place the skillet under the broiler for about 3-5 minutes until it begins to brown
- Remove from heat and serve hot
Quick notes
*I used Whole Foods Ground Breakfast Pork Sausage. If you buy plain pork sausage, you will need to season it more since the one I used is already seasoned. You could certainly do bacon or ham instead.
Let us know what flavor combinations you come up with!!!
by Kate on December 3, 2012
I decided to throw this Breakfast Meatza Pizza together for Sunday Brunch over the Thanksgiving Weekend. Looking at what it has in it, how could you go wrong regardless of what it looked like as a finished product! I mean bacon, eggs, sausage, avocado, who wouldn’t like it! This breakfast pizza was a hit and who says it can only be eaten for breakfast! It tastes just as good the next day for leftovers and is the perfect on the go meal!!!
Sausage Recipe inspired by Make It Paleo
Recipe: Breakfast Meatza
Serves: 4
Ingredients
Crust:
- 1 lb pork sausage*
- 1 egg
- 1 tsp garlic powder or two garlic cloves, minced
- 2 tsp fennel seeds
- 1 tsp paprika
- 1/2 tsp sage
- 1/4 tsp pepper
- 1/2 tsp sea salt
- 1/2 tsp red pepper flakes
- 1/4 tsp cayenne pepper (optional for spicy)
Toppings
- 4 eggs
- 2 pieces bacon
- 1 avocado, sliced
- 8 oz mushrooms, sliced
- 1/4 cup onions, diced
- 1 garlic clove, minced
- sea salt and pepper
Instructions
- In a mixing bowl, combine the crust ingredients and mix well
- Press the sausage mixture onto a pizza pan, cast iron pan or on a cookie sheet.
- Bake at 425 for 20-25 minutes
- Place the bacon in a skillet and cook until just slightly under cooked. Remove from pan and set aside
- Place the mushrooms, onions and garlic in the pan with bacon grease and saute over medium heat until tender
- Once the crust is done, remove it from the oven and crack the 4 eggs onto it.
- Place the mushroom mixture, avocado and bacon pieces onto the pizza and sprinkle with salt and pepper
- Return to the oven and bake for 10 minutes longer
Quick notes
The yolks will be slightly under cooked. If you prefer runny yolks, reduce the time or add time if you prefer yolks that are cooked all the way through.
Variations
*This could certainly be made with any other ground meat, the sausage is just the perfect breakfast meat!
If you can tolerate cheese, certainly add some to the toppings!
Get creative, there are so many options for toppings!
by Kate on November 27, 2012
I have been sitting on this recipe for quite some time. It is one of my favorite granola recipes, but I get hesitant to share my recipes that I use a dehydrator. I know only a few of you have one and this can certainly be done in the oven, but the dehydrator
always tastes best.
This is the perfect flavor for this time a year and can be enjoyed plain or with milk! The added protein powder makes this the perfect high fat and moderate protein breakfast!!! You may also like to try my other grain free granola recipes, Almond Nut Joy, Banana Nut and Pumpkin Spice.
Maybe a dehydrator should be on your holiday wish list!!! The Nesco that I have is very reasonably priced.
Recipe: Cinnamon Apple Granola
Ingredients
- 2 1/2 cups raw nuts, chopped (I used almonds and walnuts)
- 1 apple, diced
- 1/3 cup almond flour
- 1/4 cup vanilla protein powder* (I used Jay Robb’s Vanilla Egg White Protein)
- 2 1/2 tsp cinnamon
- 1 tsp lucuma powder, optional
- 1/2 cup apple sauce
- 1/4 cup honey
- 2 tbsp almond butter
- 1/2 tsp vanilla extract
- couple dashes of sea salt
Instructions
- Combine the chopped nuts, apple pieces, protein powder, almond flour, lucuma, cinnamon and salt in a bowl and mix well
- In a separate bowl, combine the apple sauce, almond butter, honey and vanilla
- Combine the two bowls and stir until all the dry ingredients are coated
- Place on dehydrator sheets in clumps and dehydrate at 145 for 2 hours, then turn down to 115 until desired crunch is obtained. I left it in there for 24 hrs.
- For oven method, place on a parchment lined cookie sheet and bake at 175-200 until desired crunch is obtained. Stir every so often to cook evenly
Quick notes
*Substitute the protein powder for an additional 1/4 cup almond flour.
I used Nature’s Hollow Xylitol Honey for a lower sugar option.
For those of you that try this in the oven, let us all know how it turned out!
by Kate on October 24, 2012
One of the most common complaints I hear from clients is, “what can I eat for breakfast now that I can’t have cereal, a bagel or pancakes. I can’t eat eggs everyday!” I can rattle off numerous things other than starchy high carb foods…and something besides eggs. Too many of us have gotten in the mindset that breakfast has to be a “breakfast” food, and that is not the case. Get creative and don’t hesitate to eat leftovers from the previous nights dinner. I personally love my protein smoothie that’s full of fat and spinach (you wouldn’t know it’s in there if the shake wasn’t green!) that I make every morning and look forward to it everyday…and it doesn’t even have fruit in it!!!
I am on a mission to create some low starch breakfast options that will make you think you’re getting the carbs you are so used to eating. The best part is, you won’t be hungry an hour later! There are numerous breakfast recipes on my site that are higher in fat, lower in starch and supply a good amount of protein. Some of my favorites include: Coconut Pancakes and Strawberry Syrup, Banana Bread French Toast, Egg Muffins, Banana Pancakes, Grain Free Thin Pancakes, Almond Nut Joy Granola, Grain Free Banana Nut Granola and Pumpkin Spice Granola. And for all of you cold cereal people, I’m working on a recipe, but the bad news is, it has to be done in a dehydrator. I tried it in the oven and it just doesn’t work. When it comes to granolas, my cookie bites and some cracker recipes, a dehydrator is so worth it!!!
I recently had the idea of making a hot cereal, but didn’t want it to be an entire bowl of mushed nuts. I somehow wanted to incorporate mashed cauliflower with protein in the form of powder. About a month ago, I came across this recipe for Faux “Oat” Meal and loved how she used real eggs for the protein! You would never guess that eggs or cauliflower were in this cream of “wheat” recipe! I did things a little differently and loved what I came up with! There are many flavor options for those of you that don’t like pumpkin.
Recipe: Pumpkin Spice Cream of “Wheat”
Serves: 2-3
Ingredients
- 1 medium head of cauliflower, steamed
- 4 eggs
- 1 1/4 cups non-dairy milk (I love So Delicious unsweetened vanilla)
- 4 tbsp coconut cream (The cream that rises to the top of a can of full fat coconut milk that has been refrigerated)
- 1/4 cup pumpkin
- 1/2 tsp maple flavor (vanilla should work too)
- 1-3 tbsp sweetener (I used 3 tbsp of Swerve which is erythritol.)
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/2 tsp ground cloves
- 1/2 tsp nutmeg
- couple dashes of salt
- grass-fed butter (optional)
Instructions
- Place the steamed cauliflower in a food processor and pulse until it’s “riced”
- Whisk the 4 eggs in a large mixing bowl and set aside
- In a medium sized saucepan, combine the milk, cream, pumpkin and cauliflower and slowly bring to a boil. Reduce heat to a simmer and cook for 1-2 minutes
- Remove the pan from heat and add a 1/4 cup at a time to the eggs, whisking the entire time you add the hot mixture. The eggs will start to cook if you aren’t careful. This process makes the eggs safe to eat for those concerned with eating raw eggs
- Pour the mixture back in to the food processor, add the maple extract, spices, salt and sweetener and pulse until well combined
- Serve hot with a dollop of grassfed butter (optional)
Quick notes
Since all cauliflower heads are different sizes, you may want to add milk if it seems to thick or add some almond flour to thicken it up.
Variations
Serve with nuts, coconut or fresh fruit on top. Another variation would be to replace the pumpkin with applesauce and just use cinnamon for the spice. You could also add just cocoa powder or simply leave it as a maple nut version.
I still think adding a vanilla protein powder would work just fine in place of the eggs. Add it at the time you would add in the spices.
by Kate on September 21, 2012
Happy Fall!! Tomorrow is the first day of fall so bring on the pumpkin!
I think one of the biggest concerns for people going grain free is, “what will I eat for breakfast?” We have been so trained to eat cereals, toast, pancakes and waffles with an occasional egg for breakfast, carbs and more carbs! If you are missing your morning cereal, here’s the solution! This granola recipe along with my other granola recipes (Banana Nut Granola and Almond Nut Joy Granola) are the perfect high fat and moderate protein breakfast! Enjoy them with unsweetened almond or coconut milk or on top of greek yogurt, if you tolerate dairy or just plain.
If you would prefer to make soft cookies out of this recipe as opposed to crunchy granola, that is an option. I personally like the granola best for the crunch, the cookies are soft and I prefer my nuts crunchy. Dehydration is recommended but certainly not required. If you have been thinking of getting a dehydrator, the one I have is very reasonable and so worth it! I have quite a few recipes that I use it for including, beef jerky, cookies and crackers. So if you have been contemplating, get it!!!
Recipe: Grain Free Pumpkin Spiced Granola
Ingredients
- 2 1/2 cups raw nuts, chopped (I used almonds, pecans and walnuts)
- 1/3 cup pumpkin seeds
- 3/4 cup coconut chips (optional, replace with nuts or it may be too soupy)
- 2/3 cup almond flour
- 1/4 cup vanilla protein powder (optional or add more flour. I used Jay Robb’s Vanilla Egg White Protein)
- 1 tsp lucuma (optional)
- 1/2 tsp vanilla
- 1/4 cup maple syrup, honey or coconut nectar*
- 1/2 cup pumpkin puree
- 1/8 cup almond butter
- 11/2 -2 tsp cinnamon
- 1/2 tsp ginger
- 1/2 tsp cloves
- 1/2 tsp nutmeg
- couple dashes of sea salt
Instructions
- Combine the chopped nuts, seeds, coconut, protein powder, almond flour, lucuma and all the spices and salt in a bowl and mix well
- In a separate bowl, combine the pumpkin puree, almond butter, liquid sweetener and vanilla
- Combine the two bowls and stir until all the dry ingredients are coated
- Place on dehydrator sheets in clumps and dehydrate at 145 for 2 hours, then turn down to 115 until desired crunch is obtained. I left it in there for 24 hrs.
- For oven method, place on a parchment lined cookie sheet and bake at 175-200 until desired crunch is obtained. Stir every so often to cook evenly
Quick notes
* I used Xylitol Maple Syrup which is far less sweet than regular syrup and honey. I added 1/4 cup of erythritol as well. If you want it sweeter, make sure to add a granulated sweetener, not more liquid. It will make the granola too soupy.
Variations
If you prefer a soft cookie instead of crunchy granola, spoon out the “dough” onto a parchment lined cookie sheet and bake at 200 for 2 hours
by Kate on September 12, 2012
A few months ago I posted a recipe for Cherry Almond Upside Down Cakes…well it’s time for a fall version! I first thought about trying to do this with pumpkin and pecans, but decided I just can’t go wrong with apples and cinnamon. The recipes are very similar and super easy!! These have been a huge hit around here and do not last long after they come out of the oven! I suggest adding a scoop of my Dairy Free Vanilla Bean Ice Cream to the top of them while they are warm…yum!
Recipe: Apple Cinnamon Upside Down Cakes
Makes 6 large cakes
Ingredients
Cakes:
- 1 1/4 cups almond flour*
- 2 eggs
- 1/4 cup grass-fed butter or coconut oil, melted
- 1/4 cup honey (I used Xylitol honey for lower sugar)
- 1 tbsp vanilla extract
- 1/4 tsp sea salt
- 1/4 tsp baking soda
- 1 tsp cinnamon
- dash of nutmeg
Topping:
Instructions
- Combine diced apples, 1 tbsp butter/oil, 1 tsp cinnamon and 1 tsp coconut palm sugar in a bowl and mix well
- In a different bowl, whisk the eggs, melted butter/oil, 1/4 cup honey and the vanilla extract
- In another bowl, combine the flour, salt, 1 tsp cinnamon, nutmeg and soda
- Add the dry ingredients into the bowl of egg mixture and stir until combined
- Pour the apple mixture into the bottom of 6 holes of a greased muffin tin.
- Pour the batter over the apple mixture, it will come close to the top
- Bake at 350 for 20 minutes or until brown
- Remove from the tins with a big spoon.
Quick notes
*I used Honeyville Almond Flour. these are already pretty moist so Bob’s Red Mill may make them REALLY moist but still delicious!
Let me know which one you like better, the apple or the cherry. I can’t decide, they are both pretty darn good!
by Kate on February 27, 2012
As a nutrition consultant, I am often asked for breakfast ideas that are high in protein besides eggs. I think we have all gotten in the mind set that breakfast has to be “breakfast” foods. It certainly does not! If last night’s dinner leftovers sound good, go for it! Any type of meat and some vegetables is a great option. For those of you that have to have a traditional breakfast food, this is the recipe for you!!
I made these into a high protein pancake by adding egg white protein to the batter. You will never know it’s there! The high protein content and healthy fats will keep you feeling satisfied longer than traditional pancakes or a bowl of cereal.
Enjoy!
Recipe: Banana Pancakes
Ingredients
- 3 eggs
- 3 bananas, mashed (about a cup)
- 1 cup almond flour
- 1/4 cup egg white protein*
- 1 tsp vanilla extract
- 1 tbsp coconut oil
- 1 tbsp or more of honey
- 1/2 tsp baking soda
- dash of sea salt
- 1/4 cup walnuts, chopped (optional)
Instructions
- In a large mixing bowl, beat the eggs, bananas, vanilla, oil and honey until frothy
- In a small bowl, combine the flour, protein powder, soda and salt
- Pour the dry bowl into the egg mixture and beat until combined
- Fold in walnuts at this time
- Let the batter sit for about 15-20 minutes to set up
- Heat a small oiled skillet over medium to medium low heat. Almond flour burns easily and these will be fairly brown when done
- Pour about 1/8 – 1/4 cup batter in the center. Make them about 3 inches in diameter. This will make them cook more evenly and flip easier
- Once bubbles appear and the edges get dry, flip the pancake
- Serve plain, with syrup or fruit on top
Quick notes
*I used plain egg white protein. Vanilla would work just fine, the plain is less expensive and tasted great. I have not made these without the protein, but I think you could just add extra flour and they would still turn out delicious.
Makes about 15 silver dollar pancakes
I think the bananas sweeten these up enough without the honey. I used Nature’s Hollow Honey and Maple Syrup made with xylitol to reduce the sugar content of these. I enjoyed them plain with no syrup and felt like I was being naughty and eating bread!!!
To see this and many other allergy free recipes, visit Allergy Free Wednesday.
by Kate on January 25, 2012
I am loving using mashed bananas in my recipes. This is a way to create moisture without oil and to add a delicious taste. What’s funny, I hated plain bananas as a kid and still do. I think it’s the mushy, stringy texture because I certainly love banana flavor. OK, so maybe I just love the fake artificial flavor in Banana Laughy Taffy and Runts!
As soon as I had success with the Sweet Potato Biscuit Bites, I wanted to try a similar recipe with bananas. Once we are all back in the mood for pumpkin, there will be pumpkin muffin bites as well. I couldn’t decide what to call these. They were more like a biscuit fresh and hot out of the oven, but once you store them(if you can hold back eating them all!) they become moist and more like a muffin. They remind me of those muffin top flat breads with walnuts that we had as kids. I can’t think of the name, you’d toast them and spread butter on them, so good! I say that, but I bet if I were to try one of those now it would be so sweet and gross!! These are definitely sweet and the best part is, they are grain free and gluten free!
Recipe: Banana Nut Muffin Bites
Ingredients
- 2 1/4 cups almond flour
- 1 Tbsp arrowroot powder
- 1/4 tsp baking soda
- 1/3 cup walnuts, chopped
- 1 egg plus 1 yolk
- 3/4 cup over ripe banana, mashed
- 1 1/2 tsp vanilla extract
- 1/4 -1/3 cup honey or sweetener of choice
- 1/8 tsp sea salt
- coconut oil, melted (to brush the tops of muffins)
Instructions
- Combine flour, arrowroot, baking soda and salt and set aside
- In a small bowl, whisk the egg and yolk, add vanilla, mashed banana and honey. Mix well
- Pour egg mixture in to flour mixture and combine
- Fold in walnuts
- With a cookie scoop or tablespoon, place batter on a greased or parchment lined cookie sheet
- Lightly brush the top of each muffin with a bit of oil
- Bake at 350 for 20-25 minutes or until slightly brown on top
Variations
You could substitute the walnuts for almonds or any other nut.
These are fantastic right out of the oven and just as fantastic the next day when they are even more moist. Throw them under the broiler to reheat and top with a little butter, yum!!!
by Kate on January 7, 2012
When I created the VixiBar line over 3 years ago, I had so many flavor ideas. Once I created and perfected a few flavors, it was so easy to figure out the others. I think that is how my recipe creating is going to go as well. I come up with one grain free dough ball cookie recipe and then I have 5 more like it to try. I come up with a granola recipe, then I have 5 other flavor ideas in mind. At least I’m giving variety and hopefully appealing to everyone’s tastes! I know not everyone is going to love every thing I create!!
Enjoy as a cereal, snack or topping on home-made dairy free ice cream
Recipe: Grain-Free Almond Nut Joy Granola
Ingredients
- 2 cups raw almonds
- 1 cup raw cashews
- 1/2 cup raw macadamia nuts
- 1 cup almond flour*
- 1/2 cup psyllium husk (could replace with almond flour)
- 1 3/4 cups coconut chips, flakes or shreds
- 1/2 cup vanilla egg white protein powder*
- 2/3 cup roasted almond butter
- 1/2 cup plus a little more virgin coconut oil*
- 2/3 cup full fat coconut milk
- 3/4 cup honey* (I used Nature’s Hollow)
- 1 tsp vanilla
- 1/2 cup dark chocolate crushed into pieces
- dash celtic sea salt
Instructions
- In a food processor or hand chopper, grind nuts down to desired chunkiness. I prefer smaller pieces
- In a large bowl, combine the nuts, husk, flour, coconut chips, protein powder and salt
- In a small bowl, combine coconut oil, coconut milk, almond butter, vanilla and honey
- Pour the coconut mixture over the nut mixture and stir until nut mixture is coated
- Place mixture on dehydrator sheets and place in dehydrator at 115 degrees overnight or until desired crunchiness
- For oven method, place the mixture in a thin layer on parchment lined baking sheets. Bake at 175 degrees for 4 hours. Turn the oven off and let granola sit for another 4 hours or overnight to help it dry out. Depending on desired crunchiness, you may cook it less or more
- Once mixture has cooled just a bit, add the chocolate pieces and mix well. You want the mixture a bit warm to make chocolate melt stick to the granola. If it’s too hot it will coat the mixture. Still good this way, just not chunks of chocolate. You could also add once it’s completely cooled if you just want pieces in the mixture. I use a dehydrator and like to add the chocolate to the mixture before it dehydrates. The chocolate does melt some, but that’s my favorite!!!
Quick notes
*I normally use Honeyville Almond Flour, but used Bob’s Red Mill in this and it will work just fine!
*I like Jay Robb’s Vanilla Egg White Protein. You can certainly use a vanilla whey in place of. I like the added protein and think it gives a little flavor, but feel free to leave it out.
*I use Nature’s Hollow Xylitol Honey but regular honey will work, maybe add a bit less and taste before adding more. If you cut down on the amount of honey, you may need to add more oil or milk for additional liquid
*I love using Whole Foods or Tropical Traditions Organic Virgin Coconut Oil in recipes when I want the coconut flavor to be present in the recipe
by Kate on January 7, 2012
When you think of granola, you think of oats. It’s hard to find recipes without the use of oats. I know there’s gluten free oats, but since going grain-free, those are not an option. So many recipes for grain-free granola seem more like trail mix to me. I wanted to create something that was crunchy, but at the same time didn’t taste like a pile of nuts and dried fruits.
I came across a recipe from Maria Emmerich that caught my attention. It had psyllium husk in it and it seemed like that would give it a great texture and hold it all together. I liked her recipe, but I will be very honest with you about something. Psyllium husk is fiber and when a recipe calls for 2 cups of it, the result is simply not pretty the next day. If you suffer from constipation, then feel free to add lots more of it to my recipes! I like to include it for some texture and added fiber, but certainly not 2 cups!! I took her idea but completely changed the recipe to my own flavors and liking. The result…some very addicting, crunchy and tasty treats!!! I had to hurry up and take these photos before I ate it all! Hope you enjoy it as much as I do!
Recipe: Grain-Free Banana Nut Granola
Ingredients
- 2 cups raw almonds
- 1 1/2 cups raw walnuts
- 1/2 cup psyllium husk (could replace with more flour)
- 1 cup almond flour*
- 1 cup coconut chips, flakes or shreds (optional)
- 1/2 cup vanilla egg white protein*
- 1/8 cup roasted almond butter
- 3/4 cup honey* (I used Nature’s Hollow Xylitol Honey)
- 1 tsp vanilla
- 3/4 cup over ripe banana, mashed or pureed (about 2 small)
- dash of sea salt
Instructions
- In a food processor or hand chopper, grind nuts down to desired chunkiness. I prefer smaller pieces.
- In a large bowl, combine the nuts, husk, flour, coconut chips, protein powder and salt
- In a small bowl, combine bananas, almond butter, vanilla and honey
- Pour the banana mixture over the nut mixture and stir until nut mixture is coated
- Place mixture on dehydrator sheets and place in dehydrator at 115 degrees overnight or until desired crunchiness.
- For oven method, place the mixture in a thin layer on parchment lined baking sheets. Bake at 175 degrees for 4 hours. Turn the oven off and let granola sit for another 4 hours or overnight to help it dry out. Depending on desired crunchiness, you may cook it less
Quick notes
*I normally use Honeyville Almond Flour, but used Bob’s Red Mill in this and it will work just fine!
*I like Jay Robb’s Vanilla Egg White Protein. You can certainly use a vanilla whey in place of. I like the added protein and think it gives a little flavor, but feel free to leave it out.
*I use Nature’s Hollow Xylitol Honey but regular honey will work, maybe add a bit less and taste before adding more.
Variations
I do not eat peanuts, but here is an option. Replace some of the nuts for unsalted peanuts and replace the almond butter for peanut butter.
Enjoy as a cereal with unsweetened almond, coconut or hemp milk or just as a crunchy snack!
