Breakfast suggestions:

Spinach and Egg Bake

Recipe & Photo : Tracy Holly from the Cory Holly Institute

Recipe & Photo : Tracy Holly from the Cory Holly Institute


This dish is great for brunch or dinner and can be eaten with or without any added meats. It is important to buy the highest quality of egg that you can find. The health of the chicken and its diet directly affect the nutritional content of the egg produced. Look for free-range or free-run, drug-free.

Like kale and Swiss chard, spinach is an excellent source of chlorophyll. Chlorophyll is a powerful source of magnesium and is regarded by the natural health industry as an incredible healing substance.

If you like, add shrimps, prawns, white fish, salmon, chicken or turkey. This will make a heartier meal. The nutmeg adds a friendly flavor whereas the chilies add robustness to this dish. The club soda gives a nice fluffy texture. You can half this recipe if you like, but it tastes great as a leftover and cold too.

Spinach and Egg Bake

Pre-heat oven to 350 degrees. Makes 6-8 Servings

  • 6 whole eggs
  • 6 egg whites
  • 2-bags spinach or 4 bunches of spinach
  • 3-tomatoes chopped
  • 1-large onion chopped
  • 4-cloves chopped garlic
  • ½ cup (125 ml) goat feta cheese crumbled
  • ½ cup (125 ml) parmesan cheese finely grated
  • 1 T. (15 ml) extra virgin olive oil
  • 2 cups (250-500 ml) club soda
  • Sea salt and coarse black pepper to taste
  • 1 tsp (15 ml) hot chilies or ½ tsp nutmeg (optional)
  • 2 cups (500 ml) of added shrimp, prawns, white fish, salmon, chicken or turkey (optional)
  • Directions

Grease 8x10 baking dish. 
In a skillet add oil and lightly sauté onion and garlic. 
Wash spinach (if by the bunch), add to steamer, bring to boil and turn heat off, not lifting the lid for approximately 10 minutes. 
In large bowl break eggs and egg whites whip with fork. 
Add club soda, salt and pepper, chilies or nutmeg, stir and add to greased baking dish.
Squeeze water from spinach and chop. 
Stir in spinach, onion and garlic, tomato, feta, and meats to baking dish.
Top with parmesan cheese and bake for 45 minutes. 

Serve with a light green salad and fresh cut papaya. Try this dish for a special Easter Sunday brunch. I know your guests will be delighted by the delicious flavor and fluffy texture.

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Heathers Breakfast muffins - Low Carb & Gluten 

Heathers Low Carb Paleo Muffins

dietsHealthy Holiday tipsLow CarbPaleo Recipes

Photo & Recipe: Heather White 360PT 30 Day Challenge member

Photo & Recipe: Heather White 360PT 30 Day Challenge member

Photos & Pics : Heather White
360PT 30 Day Challenge member

INGREDIENTS:

  • 7 Eggs
  • Dash of Sea Salt
  • Cracked Pepper
  • Tobasco Sauce to taste

INSTRUCTIONS:

1. BROWN SAUSAGE IN SKILLET

 

2. MIX THE EGGS , COOKED SAUSAGE, SALT, PEPPER AND SALT IN A BOWL.

 

3. OIL MUFFIN MUFFIN TIN AND line W/SPINACH 

 

4. FILL MUFFIN TINS W/ MIX ABOUT 3/4 FULL

 

5. PUT IN OVEN AT 350 DEGREES FOR ABOUT 15-20 MIN OR UNTIL BROWNED ON TOP.

FOR MORE HEALTHY TIPS AND A BLUE PRINT TO BETTER HEALTH AND LONGEVITY JOIN OUR 360PT 30 DAY CHALLENGE BY CLICKING HERE.

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Low Carb Pancakes

Low Carb -Gluten Free Pancake Recipe 

Low Carb -Gluten Free Pancake Recipe 

dietsLow CarbPaleo Recipes

I'm a huge fan of pancakes ! give this recipe a try ..........

RECIPE NOTES

Not only did I discover the right combination of ingredients (for personal preference), I also fine-tuned my method of making the pancakes themselves. Here are some handy tips I can pass on:

  1. Use Softened Butter
  2. Use softened butter in the pancake batter instead of melted butter, or say coconut oil. This ensures extra moisture in the pancakes since the butter melts while cooking and remains inside the pancakes rather than seeping out.
  3. Cooking on the Right Fat;We tried these pancakes on several different fats including coconut oil, spray oil, butter and bacon grease. We wouldn’t recommend using butter as it tends to burn when left on the heat too long. Coconut oil and spray oil worked equally well in creating nice, uniformly brown pancakes. Our favorite oil for cooking pancakes was bacon grease! It made our pancakes extra crispy on the outside without browning them too much.
  4. Watch Your Heat
    If your pan/griddle is too hot, your pancakes will burn before they’re properly cooked. If your pan is not hot enough your pancakes won’t be fluffy – the batter will spread to the edges of the pan and the pancake won’t brown properly. Try the pancakes on a medium flame and adjust from there.
  5. Do not Press the Pancake
    Due to impatience the first time, I thought the pancake would cook faster if I pressed on it with the spatula after flipping it. I was wrong. Ended up with very tough and dry pancakes.
  6. Flipping Only When Ready
    The pancakes should cook on their first side longer than the second side. A good way to tell when the pancakes are ready to be flipped is when the air bubbles that escape through the top are not refilled with surrounding batter. Using a wide spatula, wedge and wiggle it underneath and with one swift motion of the wrist, flip the pancake. When flipped, do not move it, let the pancake cook undisturbed. Moving the pancake around could rip the pancake.
  7. Drench in Butter and Syrup
    No matter your diet, a pancake is lonely without butter and syrup. In our case, we used Kerrygold Salted Irish Butter and low Carb Syrup. The syrup tastes great and has 0 grams of carbs.

    This recipe makes 6 small pancakes, or 4 large pancakes depending on how generously you ladle.

    MACROS PER SERVING:
    • 500 Calories
    • 37g of Fat
    • 38g of Protein
    • 1g of Carb

Ingredients

Dry Ingredients

  • 2 scoops vanilla protein powder (25g of protein per scoop)
  • 2 tsp baking powder
  • 1 pinch salt
  • 1 tbsp coconut flour

    Wet Ingredients
     
  • 2 eggs
  • 1/4 tsp vanilla extract
  • 4 tbsp unsalted butter (softened)
  • 1 tbsp heavy cream

Instructions

  • Combine all your dry ingredients and set aside.
  • Combine all your wet ingredients. Make sure the butter you’re using is salted (or add some additional salt to the batter) and softened. Softened butter will melt as you're cooking your pancakes and add more moisture.
  • Make a well in the dry ingredients and pour your wet ingredients in. Mix with a spoon until the batter is just combined. The batter should be chunky! Do not over mix!
  • Heat up a pan or a skillet with some oil (or bacon grease! It gave our pancake a crunchy outer shell without burning them). Use butter with caution as it tends to burn if let on the pan for too long. We recommend coconut oil.
  • Use an ice cream scoop or a ¼ cup measuring spoon/cup to ladle pancake batter onto your pan.
  • Let the pancake cook undisturbed until you see bubbles forming on the top. If the bubbles pop right away and are filled with surrounding batter, it’s too early to flip the pancake. Wait until the bubbles pop and the holes remain.
  • Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don’t overcook.
  • Transfer to a plate and add a little butter to the top of each pancake.
  • Serve stacked with a drizzle of sugar-free pancake syrup!

Enjoy!

 

 

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