Extra virgin olive oil
Celtic Sea Salt and pepper
1. Hard boil the eggs
2. Cut each egg in half and place all the yolks into a separate bowl.
3. Add 1-2 TBSPs of olive oil a 1 tsp of Dijon mustard and mix.
4. Add more olive oil and/or Dijon mustard based on taste (I like mine to taste very “mustardy” but some people do not.)
5. Add salt and pepper to taste.
6. Mix in 1 TBSP of fresh dill (or more if you’d like).
Whenever I make this recipe, I always make double the recipe (12 eggs) so that I have leftovers for the next 2 days. They are a great “grab and go” high protein snack and even great for breakfast or lunch.
Garlic Mashed Cauliflower
(You’ll Believe Are Mashed Potatoes)
•1 head of cauliflower
•1 small onion (red or yellow)
•1-2 TBSP organic butter
•1-2 cloves of garlic (this will depend on your taste)
Steam or boil the cauliflower. Chop the onion and sauté it with either olive oil, butter or coconut oil. (My sister used olive oil. I used butter).
Add the cooked cauliflower to the sautéed onions and sauté together for approximately 8 minutes.
Take the cauliflower and onion sauté and puree in a food processor or blender. Add a tablespoon or more of butter and blend.
Take 2 cloves of garlic and chop them up into small pieces. Add more olive oil, butter or coconut oil to pan and cook the garlic until brown (but try not to burn it).
Pour the garlic into your mashed cauliflower and mix by hand.
Use this garlic mashed cauliflower in another delicious recipe – Shepherd’s Pie.
Italian Chicken Soup
* 3 tablespoons olive oil
* 1 onion, diced
* 3 cloves garlic, chopped
* 3 medium carrots, peeled and diced
* 2 celery ribs, diced
* 1 teaspoon sea salt
* 3/4 teaspoon freshly ground black pepper
* 3 1/2 cups low sodium chicken broth
* 1/2 cup packed basil leaves, chopped, or 1 tablespoon dried
* 2 tablespoons tomato paste
* 1 bay leaf
* 2 large chicken breasts with skin and bones (about 1.75 lbs.)
* 2 1/2 cups frozen Italian green beans, thawed
* 1 15 oz. can cannellini beans, rinsed/drained or cook your own, 2/3 cup dried
In a large, heavy saucepan, heat the oil over medium-high heat. Add the carrots, celery, onion, garlic, salt and pepper, and cook until the onion is translucent, about 5 minutes. Stir in the chicken broth, basil, tomato paste and bay leaf.
Add the chicken and press down to submerge. Bring the liquid to a simmer. Reduce the heat to medium-low and simmer, covered, turning the chicken over and stirring occasionally, for 20 minutes. Add the thawed Italian green beans and the cannellini beans and simmer until the chicken is cooked, about 10 minutes. Turn off the heat. Remove the chicken and let cool for 10 minutes.
Discard the skin and bones and cut the meat into bite-size pieces. Return the meat to the saucepan and simmer for 5 minutes until warmed through. Remove bay leaf. Season with additional salt and pepper, if desired.
Mashed Sweet Potatoes
5 or 6 large sweet potatoes, peeled
1 stick butter
1/2 tsp. sea salt
1/4 tsp. black pepper (optional)
1 tablespoon honey or maple syrup (more or less, to taste)
1. Peel potatoes and cut into quarters. Simmer in a large 3-4 quart pot of water with 2 tsp. salt added to water.
2. After 20 minutes or so, test potatoes with a fork to see if they are fully tender.
3. When cooked, drain water and return sweet potatoes to pan over still-warm burner (leave burner off or on very low heat).
4. Add butter to bottom of pan and stir until melted. Using a potato masher, mash the sweet potatoes with the butter, adding salt and pepper, to taste. Add honey to sweeten, stirring thoroughly.
5. Do not over sweeten the potatoes; the honey should be barely perceptible but it should enhance the natural sweetness of the potatoes.
Mini Vegetable Frittatas
8 large organic eggs
½ cup organic milk, preferably raw (I’m going to try and use coconut milk next time and see if that works since I don’t eat very much dairy, but I figured I would stick to the recipe exactly as it was written for the first time.)
1 Tbsp. butter
1 cup zucchini, diced
1 cup red pepper diced
1 cup sliced fresh mushrooms
1 leek diced
¼ cup fresh Italian flat leaf parsley, chopped finely
1 tsp. Celtic Sea Salt
½ tsp. black pepper
Preheat oven to 350 degrees F. Grease a large muffin tin with butter. Whisk eggs and milk together in a large missing bowl. Set aside.
Heat butter in a medium skillet or frying pan over medium heat. Place zucchini, red pepper, mushrooms and leek in a skillet and sauté until vegetables become soft, about 5 minutes. Remove from heat and stir in parsley, salt and pepper. Fold vegetables into egg mixture.
Fill muffin cups three-quarters of the way full with vegetable frittata batter. Bake 20 to 30 minutes until frittatas are set and browned on top.
Serve hot or let cool and store in the fridge for later.
Makes 8 to 10 mini vegetable frittatas. Yummy!
BTW: Is milk necessary for an effective weight loss plan? Here are my tips on drinking the right kind of milk:
6-8 sweet bell peppers (green, orange, red or yellow)
2 (4 oz.) cans diced green chiles
1 pound ground turkey
1 cup cilantro, finely chopped
½ cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon Celtic Sea Salt
1. In a medium sized bowl, mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt.
2. Cut the tops off of the peppers and set aside.
3. Place peppers in an 11 by 7 inch baking dish.
4. Stuff the peppers with the turkey mixture; place tops on peppers to close.
5. Bake at 350° for 1 hour.