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Make- ahead Breakfast Sandwiches


12 servings breakfast meat (uncured bacon, ham, Canadian bacon, or sausage—organic/grass fed if possible)

12 free-range eggs

Celtic sea salt and pepper

12 spelt English muffins


Preheat oven to 350˚ Lightly coat inside of muffin tins with olive or coconut oil. Place one serving of meat in each cup and break one egg on top of each. Season with salt and pepper. Bake for 15 minutes, then cool for 3 minutes before running a sharp knife around each cup and removing. Place one serving on each English muffin* and store in an airtight container in the refrigerator for up to a week, or freezer. Eat cold or heat it up in the toaster oven for a few minutes.


*May store egg/meat separately and put on toasted English muffin, or avoid the bread altogether.


Variations: may add good quality cheese to the mix (like cheddar or gouda); also awesome with the addition of sliced tomato and/or avocado!



Kale Frittata



1 pound kale, stems and ribs removed*

3 cloves garlic, smashed, minced roughly

3 Tablespoons extra virgin olive oil

1 Tablespoon butter

10 eggs beaten

½ cup shredded cheese of choice (mozzarella, cheddar, gruyere—anything works)

½ teaspoon ground nutmeg

Sea salt and pepper to taste

*If you’re not using baby kale, boil kale in a a big pot of salty water for five minutes to tenderize it.


Preheat oven to 425˚F. In a large non- stick skillet, heat oil, butter, and garlic together over medium heat. (the idea is to infuse the fats with garlic flavor) After a few minutes (4-5), add kale and sauté until tender. You may need to add kale in batches, turning with tongs to coat with oil/butter and wilting the kale until it collapses and it all fits into pan. Mix in nutmeg, salt and pepper. Spread cheese over the kale, an pour eggs over the wilted kale. You may need to use a spoon and fork to ensure the eggs make it under some of the kale. Cook over medium heat for five minutes until the eggs start to set. Remove from burner, place skillet in oven. Bake until eggs are completely set and top is lightly brown (5-12 minutes)

**If impatient, once eggs are set, turn on broiler and watch closely until top is golden brown.

Cut into quarters and serve with salsa of choice.




Adapted from: French Women Don’t Get Fat



1/3 cup yogurt
1 Tablespoon flaxseed oil (keep refrigerated, use as fresh as possible)
1 to 2 tablespoons lemon juice
1 teaspoon honey (or to taste)
2 tablespoons unsweetened shredded coconut
2 teaspoons(5g) finely ground walnuts



1. Mix yogurt and oil in a bowl. Add lemon juice and mix well then add the honey and mix well.  (It is important to add each ingredient one at a time, mixing well between additions to obtain a smooth, creamy texture.)

2. Add ground walnuts and coconut to the yogurt mixture and mix well.  Serve at once.



Baked Scotch Eggs



4 hardboiled eggs

13.3 ounces mild Italian ground sausage (gluten free)

Coconut oil or olive oil



Divide the sausage into 4 equal parts…notice I used a food scale.

Shape each portion into a flat round.

Place a hardboiled egg on the sausage and wrap the sausage around and enclose the egg completely with sausage.

Place on a baking sheet that has been greased with coconut or olive oil.

Bake at 375F for at least 30 minutes. Mine take about 35. Your oven might depend.


*You can eat these warm or cold. They are a perfect high protein breakfast on the go.



Oatmeal Pancake

Adapted from: South Beach Diet



4 egg whites (I use full eggs)

1⁄4 cup  cottage cheese

1⁄2 cup old-fashioned oatmeal, uncooked (soaked for best health)

1 teaspoon pure vanilla extract

1⁄4 teaspoon ground cinnamon

1⁄4 teaspoon nutmeg



In a blender or a food processor, blend together all ingredients until smooth.

Grease a medium sized skillet and set heat to medium. Add the pancake batter to skillet and cook until sides are lightly browned.

Top with Real maple syrup, butter and/or serve with fresh fruit (blueberries or strawberries would go nicely).



Healthy Pancakes

From: GAPs diet



1 1/2 cup baked winter squash (OR ripe bananas)

1/2 cup nut butter

1/2 cup coconut milk

5 eggs, separated

1t cinnamon



Mix mashed squash, butter, milk mix with stick blender or whisk. Add egg yolks. Beat egg whites until stiff and hold peaks. Heat heavy skillet on medium heat, melt butter until bubbly. Carefully fold egg whites into batter. Place 2T batter onto hot skillet at a time (decrease heat as necessary). Works in waffle maker, too. Softer than ‘regular’ pancakes. 


*Can add a (small amount) of honey, agave, real maple syrup, or nut butter. Plain is good too.



Crock Pot Breakfast Casserole (Egg Free!)



5 cups shredded rinsed potatoes

2 cups cheddar cheese, grated

1 cup milk

1/2 cup half and half

1/2 green onions, sliced

1 cup frozen peas

1 teaspoon salt

1 teaspoon pepper

1 teaspoon paprika



Combine all ingredients in slow cooker. Cover and cook on low 6-8 hours or high 3-4 hours.



Erin's Homemade Yogurt



2 Gallons Raw Milk 

2 Tbsp. Stoneyfield whole milk yogurt


Yogurt culture starter (may have different directions on it)

Food thermometer

Quart or !/2 Gallon Mason Jars

Large cooler



Put milk in large pot and heat on stove to 175 F, stirring occasionally.  Then, transfer pot to sink filled with cold water.  Remove lid and stir occasionally.  Cool 110 F and then drain cold water from sink.  Whisk in the 2 Tbl yogurt and quickly pour into jars and put the lids on.  Transfer jars into cooler.  Fill cooler with water (to height of jars) that is 115 F.  Check water temp in the should be between 11-113 F.  Close cooler and let sit for 8 hours.  Then, remove from cooler and refrigerate!  When serving, mix in your favorite fruits, cinnamon, honey, maple syrup, vanilla, nuts and seeds.  Experiment and enjoy :)


Note- The yogurt stays good for quite a while.  I use the 1/2 gallon mason jars and within less then one hour I make enough yogurt to last my family over a month.   


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