Ingredients: Bread (whole wheat flour, water, enriched bleached flour [wheat flour, malted barley flour, niacin, iron, thiamine mononitrate [vitamin B1], riboflavin [vitamin B2], folic acid), high fructose corn syrup, east, wheat gluten, vegetable oil [soybean and/or cottonseed oils], contains 2% or less of each of the following: calcium sulfate, salt, yeast nutrients [monocalcium phosphate, calcium sulfate, ammonium sulfate], dough conditioners [may also contain one or more of the following: mono- and diglycerides, ascorbic acid, enzymes, azodicarbonamide], corn starch, calcium propionate [preservative], guar gum, niacin [vitamin B3], pyridoxine hydrochloride [vitamin B6], riboflavin [vitamin B2], thiamin mononitrate [vitamin B1], vitamin A palmitate, calcium, reduced iron, vitamin D3, soy lecithin, soy flour, water, soybean oil, enriched bleached wheat flour (flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), yellow corn flour, contains 2% or less of each of the following: cinnamon, dextrose, food starch-modified, salt, methylcellulose, gelatinized wheat starch, dried whole egg, leavening (sodium bicarbonate, monocalcium phosphate, sodium acid pyrophsophate), soy lecithin, dried whey, paprika extract, soy flour, polysorbate 80, nonfat dry milk, spice extracts, wheat flour. Contains: Wheat, soy, egg, milk.

Azodicarbonamide is often found in store-bought breads and breads at fast food chains. It is a chemical whose primary use is in the production of foamed plastics and and the manufacture of gaskets. In the United States it is also used as a food additive and flour bleaching agent. In the UK, the H.S.E has identified azodicarbonamide as a respiratory sensitiser (a possible cause of asthma) and determined that products should be labeled with “May cause sensitisation by inhalation.” (Source) It is banned as a food additive and in food packaging in the United Kingdom. It is also banned in most European countries as well as Australia. And its use in Singapore has some pretty severe penalties (up to 15 years in prison and $450,000 fine). The following fast food chains use azodicarbonamide in their bread: McDonalds, Burger King, Subway, and Kentucky Fried Chicken. To protect you and your family, here is a guide that details which bread products contain and do not contain azodicarbonamide.

Needless to say, I wanted to find a nutritious version of this breakfast staple. These turned out so well, my 4-year-old had them for breakfast and lunch today. My picky husband even commented on how good they were and was surprised when I told them I used grain-free bread.

I started with a loaf of nut-free, grain-free bread, which I made the night before to save time in the morning. The recipe comes from The Paleo Mom, whose blog I suggest following… this mama knows her stuff! I used a 9-by-5 inch loaf pan to get the bread to bake the size of sticks. If you want regular size pieces of bread, 7.5″x3.5″ loaf pan will do the trick.

When serving this french toast, it is important to use real maple syrup. There are two varieties of maple syrup to choose from, USDA Grade A and Grade B. Grade A is the most popular, with a light maple flavor and a relatively thin consistency. It’s a good choice for pancakes, and can make a great topping for desserts and other foods. Grade B maple syrup is much darker and has a stronger flavor. It also is a bit thicker, tending towards the consistency of pancake syrup rather than the runnier Grade A. Grade B is often recommended for baking because its stronger flavor comes through more readily, but it can be a better choice for pancakes or waffles than Grade A if you are a fan of the flavor of maple in general. The two are interchangeable as far as what will work in a recipe that calls for maple syrup. Grade C maple syrup, it is now called Grade B. Thus, Grade B & C are the same.

100% Pure Organic Maple Syrup is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential for energy production and antioxidant defenses. Zinc and manganese are also important allies in the immune system. Most traditional pancake syrups contain added salt, corn syrup, high fructose corn syrup and sodium benzoate. Both corn syrup and high fructose corn syrup are potential GM (genetically modified) ingredients.

These are really good, I hope you enjoy them!

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Grain-Free French Toast Sticks

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Ingredients

• For the Bread
• 4 eggs
• 4 Tbsp grass-fed butter, ghee or coconut oil
• 1/4 cup Tapioca Flour
• 1/4 cup Coconut Flour
• 1 tsp Apple Cider Vinegar
• 1/2 tsp Cream of Tartar
• 1/4 tsp Baking Soda
• For the French Toast
• 3 eggs
• 3/4 cup almond milk
• 1 teaspoon vanilla
• 1 tablespoon ghee, organic butter or coconut oil
• 12 slices bread sticks
• Cinnamon
• Maple syrup

Instructions

1. Preheat oven to 350F. Grease a 9"x5" loaf pan with ghee or coconut oil.
2. Melt the butter, ghee or coconut oil and let cool slightly.
3. Beat eggs in a blender or food processor until frothy, about 30 seconds. Add the remaining ingredients and process again until smooth. Let the batter sit for a minute to thicken.
4. Pour batter into prepared loaf pan. Spread it out so that the surface is even. Bake for 35 minutes.
5. Melt butter, ghee or coconut oil in skillet.
6. Mix eggs, milk and vanilla in bowl.
7. Soak slices of bread.
8. Brown the soaked bread in skillet.
9. Sprinkle with cinnamon and serve with maple syrup.
10. Enjoy!

Grain-Free French Toast Sticks

For the Bread (original recipe can be found here)

• 4 eggs
• 4 Tbsp ghee, organic butter or coconut oil
• ¼ cup tapioca flour
• ¼ cup coconut flour
• 1 tsp apple cider vinegar
• ½ tsp cream of tartar
• ¼ tsp baking soda

For the French Toast

• 3 eggs
• 3/4 cup almond milk
• 1 teaspoon vanilla
• 1 tablespoon ghee or organic butter
• 12 slices bread sticks
• Cinnamon
• Maple syrup

1. Preheat oven to 350F. Grease a 9″x5″ loaf pan with ghee or coconut oil.
2. Melt the butter, ghee or coconut oil and let cool slightly.
3. Beat eggs in a blender or food processor until frothy, about 30 seconds. Add the remaining ingredients and process again until smooth. Let the batter sit for a minute to thicken.
4. Pour batter into prepared loaf pan. Spread it out so that the surface is even. Bake for 35 minutes.
5. Melt butter, ghee or coconut oil in skillet.
6. Mix eggs, milk and vanilla in bowl.
7. Soak slices of bread.
8. Brown the soaked bread in skillet.
9. Sprinkle with cinnamon and serve with maple syrup.
10. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

If you decide to include eggs in your diet, a good choice is to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens. Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods. However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3). A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. This isn’t new data. Multiple older studies have led to the same conclusion (4, 5). Further, eating eggs improves insulin sensitivity and reduces cardiovascular risk parameters (7).

A large egg contains (6): Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Eggs are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. (Source)

Eat the Yolks is a great resource if you are concerned about eggs and cholesterol. Here is a summary of the book:

Worry about cholesterol. Avoid red meat. Eat whole grains. Could it all be a lie? We live in an era of health hype and nutrition propaganda, and we’re suffering for it. Decades of avoiding egg yolks, choosing margarine over butter, and replacing the real foods of our ancestors with low-fat, processed, packaged substitutes have left us with an obesity epidemic, ever-rising rates of chronic disease, and, above all, total confusion about what to eat and why. This is a tragedy of misinformation, food industry shenanigans, and cheap calories disguised as health food. It turns out that everything we’ve been told about how to eat is wrong.

Fat and cholesterol are harmful to your health? Nope—they are crucial to your health. “Whole grains” are health food? Not even close. Counting calories is the way to lose weight? Not gonna work—nutrients are what matter. Nutrition can come from a box, bag, or capsule? Don’t count on it!

In Eat the Yolks, Liz Wolfe debunks all these myths and more, revealing what’s behind the lies and bringing the truth about fat, cholesterol, protein, and carbs to light. You’ll be amazed at the tall tales we’ve been told in the name of “healthy eating.” With wit and grace, Wolfe makes a compelling argument for a diet based on Paleo foods. She takes us back to the foods of our ancestors, combining the lessons of history with those of modern science to uncover why real, whole food—the kind humans ate for thousands of years before modern nutrition dogma led us astray—holds the key to amazing health and happy taste buds.

In Eat the Yolks, Liz Wolfe doesn’t just make a case for eating the whole egg. She uncovers the shocking lies we’ve been told about fat, cholesterol, protein, carbs, and calories and brings us the truth about which foods are healthy—and which foods are really harming us. You’ll learn truths like: – fat and cholesterol are crucial, not harmful . . . and why – “whole grains” are processed foods . . . and what to eat instead – counting calories is a waste of energy . . . and what we actually should be tracking – all animal products are not created equal . . . and which ones we truly need – nutrition doesn’t come in a box, bag, or capsule . . . and why there’s no substitute for real food!

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Scrambled Eggs with Shallots

Number of servings: 4

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Ingredients

• 4 tbsp ghee or organic butter
• 1/4 cup chopped shallots (2 small shallots)
• 12 large eggs
• 1/2 tsp Himalayan pink salt
• Black pepper to taste

Instructions

1. Melt ghee/butter in saute pan over medium-low heat.
2. Add the shallots and cook for 3-4 minutes, stirring frequently, until shallots begin to brown.
3. While the shallots are cooking, beat eggs with salt and pepper (I like to use a hand mixer).
4. Add the eggs to the pan and cook for approximately 4 minutes, stirring frequently with a small rubber spatula to scrape the bottom and sides of the pan, lifting and folding the eggs to make large curds.
5. Remove from heat 1 minute before they are done because they will continue cooking in the pan.
6. Enjoy!

Scrambled Eggs with Shallots

• 4 tbsp ghee or organic butter
• 1/4 cup chopped shallots (2 small shallots)
• 12 large eggs
• 1/2 tsp Himalayan pink salt
• Black pepper to taste

1. Melt ghee/butter in saute pan over medium-low heat.
2. Add the shallots and cook for 3-4 minutes, stirring frequently, until shallots begin to brown.
3. While the shallots are cooking, beat eggs with salt and pepper (I like to use a hand mixer).
4. Add the eggs to the pan and cook for approximately 4 minutes, stirring frequently with a small rubber spatula to scrape the bottom and sides of the pan, lifting and folding the eggs to make large curds.
5. Remove from heat 1 minute before they are done because they will continue cooking in the pan.
6. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

I know I say this in every blog I write that includes honey, but I think it is really important to remember: When purchasing your honey, raw unprocessed honey is a good choice. 75% of all honey sold in stores contains no honey at all. A comprehensive investigation conducted by Food Safety News (FSN) has found that the vast majority of so-called honey products sold at grocery stores do not contain any pollen, which means they are not real honey. “Raw honey is thought to have many medicinal properties,” says Kathy Egan, dietitian at College of the Holy Cross in Worcester, Mass.  ”Stomach ailments, anemia and allergies are just a few of the conditions that may be improved by consumption of unprocessed honey.”

A big thanks to wholesomekids.com.au for the recipe! Original recipe can be found here.

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Grain-Free Pancakes

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Ingredients

• 1/2 cup almond flour
• 1/2 cup tapioca flour
• 2 tbsp coconut flour
• 2/3 cup almond milk
• 2 tsp baking powder
• 2 eggs
• 1 tsp vinegar
• 1 tbsp honey
• Pinch Himalayan pink salt

Instructions

1. Combine all ingredients in a bowl.
2. Whisk until a smooth batter is formed.
3. Wait a few minutes for batter to thicken.
4. Heat non-stick pan over medium/low heat and add ghee or coconut oil.
5. Spoon mixture into the pan.
6. When pancakes start to bubble, flip and cook for another minute.
7. Enjoy!

Notes:

Recipe courtesy of www.wholesomekids.com.au

Grain-Free Pancakes

• 1/2 cup almond flour
• 1/2 cup tapioca flour
• 2 tbsp coconut flour
• 2/3 cup almond milk
• 2 tsp baking powder
• 2 eggs
• 1 tsp vinegar
• 1 tbsp honey
• Pinch Himalayan pink salt

1. Combine all ingredients in a bowl.
2. Whisk until a smooth batter is formed.
3. Wait a few minutes for batter to thicken.
4. Heat non-stick pan over medium/low heat and add ghee or coconut oil.
5. Spoon mixture into the pan.
6. When pancakes start to bubble, flip and cook for another minute.
7. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

This recipe comes from the The 21-Day Sugar Detox book by Diane Sanfilippo. The only modification I would make is to add more wing sauce to the egg mixture and chicken if you want a more authentic wing taste.

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Buffalo Chicken Egg Muffins

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Number of servings: 2

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 1 1/2 pounds boneless, skinless chicken thighs or breasts (preferably organic)
• 1 tsp garlic granules
• 1/2 teaspoon Himalayan pink salt
• 1/2 tsp black pepper
• 1/2 cup Tessemae's Wing Sauce, divided, or 2 tbsp other clean-ingredient hot sauce plus 2 tablespoons melted unsalted butter or coconut oil
• 12 large eggs
• 1/4 cup sliced green onions (scallions)
• Himalayan pink salt and black pepper to taste

Instructions

1. 1. Preheat oven to 425 degrees F.
2. 2. Prepare 12 cups of a muffin tin with parchment paper muffin cup liners.
3. 3. Arrange the chicken on a baking sheet and season with the granulated garlic, salt and pepper.
4. 4. Bake for 25 minutes or until cooked through.
5. 5. Working in a large bowl, shred the chicken by pulling the meat apart with 2 forks.
6. 6. Pour 1/4 cup of the wing sauce over the chicken and toss to combine.
7. 7. In a mixing bowl, whisk the eggs, the remaining 1/4 cup wing sauce, green onions, salt, and pepper.
8. 8. Pour the egg mixture into the muffin cups, filling them approximately halfway.
9. 9. Gently spoon about 1/4 cup of the shredded chicken into each muffin cup. Serve any extra chicken alongside the cooked muffins.
10. 10. Bake for 40 minutes or until the muffins rise and become golden brown around the edges.
11. 11. Enjoy!

Notes:

Yields 12 muffins.

Buffalo Chicken Egg Muffins

• 1 1/2 pounds boneless, skinless chicken thighs or breasts (preferably organic)
• 1 tsp garlic granules
• 1/2 teaspoon Himalayan pink salt
• 1/2 tsp black pepper
• 1/2 cup Tessemae’s Wing Sauce, divided, or 2 tbsp other clean-ingredient hot sauce plus 2 tablespoons melted unsalted butter or coconut oil
• 12 large eggs
• 1/4 cup sliced green onions (scallions)
• Himalayan pink salt and black pepper to taste

1. Preheat oven to 425 degrees F.
2. Prepare 12 cups of a muffin tin with parchment paper muffin cup liners.
3. Arrange the chicken on a baking sheet and season with the granulated garlic, salt and pepper.
4. Bake for 25 minutes or until cooked through.
5. Working in a large bowl, shred the chicken by pulling the meat apart with 2 forks.
6. Pour 1/4 cup of the wing sauce over the chicken and toss to combine.
7. In a mixing bowl, whisk the eggs, the remaining 1/4 cup wing sauce, green onions, salt, and pepper.
8. Pour the egg mixture into the muffin cups, filling them approximately halfway.
9. Gently spoon about 1/4 cup of the shredded chicken into each muffin cup. Serve any extra chicken alongside the cooked muffins.
10. Bake for 40 minutes or until the muffins rise and become golden brown around the edges.
11. Enjoy!

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”

These are not going to be your traditional fluffy pancakes, they are more dense. However, they have incredible flavor from the banana and are very satisfying. When we first started out with alternative flours such as almond and coconut, we quickly realized that we needed to change our mindset about how the food would taste. Pancakes made from these alternative flours will not taste like your IHOP pancakes, however we got used to them over the first few weeks and enjoy them very much. We re-programmed our body and taste buds, the craving for the IHOP pancakes is no longer there.

We served the pancakes with maple syrup. When using syrup, maple syrup is a good choice because it is natural and pure. Maple syrup is an excellent source of manganese and a good source of zinc. The trace mineral manganese is an essential for energy production and antioxidant defenses. Zinc and manganese are also important allies in the immune system. Most traditional pancake syrups contain added salt, corn syrup, high fructose corn syrup and sodium benzoate. Both corn syrup and high fructose corn syrup are potential GM (genetically modified) ingredients.

I use Enjoy Life Semi-Sweet Chocolate Chips. These chips are certified gluten free, contain no wheat, dairy, peanuts, tree nuts, egg or soy. They are also made without casein, potato, sesame or sulfites and contain no trans fat or cholesterol. They are certified kosher, vegan – no preservatives, all natural. I replaced our Toll House chips with these chips without telling my kids and no one knew the difference.

Here is a visual breakdown of the difference between our pancakes and the Eggo pancakes I used to feed my kids:

Banana Chocolate Chip Pancakes vs. Eggo Chocolate Chip Pancakes 

Organic Bananas, Organic Eggs, Coconut Flour, Organic Almond Butter, Chocolate Chips (Evaporated Cane Juice, Natural Chocolate Liquor (Non-Alcoholic), Non-Dairy Cocoa Butter), Ghee, Sea Salt vs. Flour Enriched (Wheat Flour, Niacin, Iron Reduced, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin aB)) , Water, Sugar, Vegetable(s) Oil (Soybean(s) Oil, Palm Oil and Palm Kernel Oil with TBHQ and Citric Acid) , Chocolate Semisweet (Sugar, Chocolate, Cocoa Butter, Dextrose, Chocolate Processed With Alkali, Soy Lecithin, and Flavor(s) Artificial) Egg(s), Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Contains 2% or less of the Following: Flavor(s) Artificial, Soy Lecithin, Whey, Corn Starch, Confectioner’s Glaze, Vitamin A Palmitate, Niacinamide (Vitamin aB), Iron Reduced, Pyridoxine Hydrochloride (HCL) (Vitamin B6) , Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2),Vitamin B12

The items bolded in red are potential GMO ingredients. To read the risks (other than being genetically modified) of the ingredients in red, see my Label Library.

Why is “Enriched Flour” not good for you? A wheat grain contains three parts, the bran, germ, and the endosperm. The bran is the outer hard shell of the grain. It’s the part of the grain that provides the most fiber and most of the B vitamins and minerals. The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E. The endosperm is the soft starchy part in the center of the grain.

White flour (including enriched wheat flour) is a refined grain, meaning the germ and bran are removed and all that remains is the starch. In the United States, we enrich or add some vitamins and one mineral back into refined grains. About 11 vitamins and minerals are removed with the elimination of the germ and bran, and only five are added back.

All white flours (unless otherwise stated) use bleaching agents such as chlorines, bromates, and peroxides. Use of chlorine, bromates, and peroxides is not allowed in many countries due to health concerns. Chlorine bleaching agents have been linked to a chemical reaction in the body that has been shown to destroy beta cells in the pancreas, which in turn promotes diabetes.

Bromate rapidly breaks down to form innocuous bromide. Bromate has been shown to cause cancer in animals. The tiny amounts of bromate that may remain in bread pose a small risk to us, however, Bromate has been banned virtually worldwide except in Japan and the United States. It is rarely used in California because a cancer warning might be required on the label.

Benzoyl Peroxide is a bleaching agent used in refined flours, cheese, milk, rice, starch. It’s also used as an acne medication, an antiseptic in many cough medications and an anti fungal in ointments. There is concern that ingredients treated with benzoyl peroxide leave trace amounts of benzene, a known carcinogenic when baked. Although the amounts of benzene that form are small, leading to only a very small risk of cancer, there is no need to expose you or your family to this risk. – Information Provided By: American Diabetes Association

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Grain-Free Banana Chocolate Chip Pancakes

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Ingredients

• 2 bananas
• 2 eggs
• 1 tbsp coconut flour
• 1 tbsp almond butter
• blueberries or Enjoy Life chocolate chips
• coconut oil or ghee
• dash of Himalayan pink salt (optional)

Instructions

1. Mash bananas in a bowl.
2. Add the eggs, coconut flour, almond butter, blueberries or chocolate chips, and salt, and whisk until well blended.
3. Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
4. Use a tablespoon to pour small discs of batter onto the hot pan (around 3-4" around). They'll be easier to flip if you keep them from the edges of the pan.
5. Flip when batter loses its "tackiness" around the edges.
6. Cook other side slowly over medium heat until fully cooked.
7. Reapply oil to the pan after each round of pancakes

Notes:

This recipe is easily doubled so you can freeze for future use.

Grain-Free Banana Chocolate Chip Pancakes

Egg muffins have been one of our favorite, quick breakfasts. Everyone likes them and the kids can help prepare them and decide what goes in them. If they feel part of the process, they are more likely to want to try and eat the new foods we present to them. These muffins are so versaitle and you can fit them to most anyone’s taste. We often use veggies that are getting ready to go bad — if we have random veggies with only a day or two left, we throw those in so nothing goes to waste. Our favorite has been broccoli, spinach, green onion and chicken sausage (nitrate free & organic). If you prefer not to eat meat, you can simply omit the meat and add more veggies.

If you do choose to add meat to your muffins, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.

When we first started making these we used unbleached baking cups and mini baking cups to line our muffins tins. However, they were difficult to remove from the liners. Thus, we started greasing our muffin tins with coconut oil and flouring them with golden flaxseed meal.

We use WEXY Lunch and Munch Snack Bags to store individual servings of muffins, they are biodegradable and BPA Free. You can put 2 muffins in the bag, and grab before you walk out the door. If you prefer them warm you can store them in glass storage containers and reheat them in the morning. Make sure you reheat without the lid. Glass storage containers are best because you do not have to worry about chemicals leaking into your food.

These muffins pair beautifully with fresh fruit, which I make then night before too. This is another dish kids can have input on and help prepare. My 7-year-old loves washing the fruit and cutting the hulls off the strawberries.

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Egg Muffins

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If you use sausage, bacon or ham, make sure it is nitrate/nitrite free. Organic is best.

Ingredients

• coconut oil or paper muffin liners
• 8 eggs (preferably organic)
• 1/8 cup water
• 1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
• 2 cups diced vegetables
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups.
3. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
4. Beat the eggs in a medium bowl.
5. Add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
6. Pour mixture into the muffin cups.
7. Bake for 18-20 minutes.

Notes:

Recipe adapted from the Paleo Plan.

Egg Muffins

coconut oil or paper muffin liners
8 eggs (preferably organic)
1/8 cup water
1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
2 cups diced vegetables
1/4 tsp Himalayan pink salt
1/8 tsp ground pepper

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups.
3. Fill any remaining muffin cups with 1″ of water, so they do not scorch while baking.
4. Beat the eggs in a medium bowl.
5. Add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.

6. Pour mixture into the muffin cups.

7. Bake for 18-20 minutes.

8. Enjoy!

~ Start a new habit. Have a healthy breakfast each morning. It sets up your metabolism and you are more likely to make healthy choices throughout the day.

For variation you can sauté sun dried tomatoes, spinach and leeks in ghee, coconut oil or olive oil for a few minutes and then crack the eggs over this mixture. Let sit for a few minutes and flip.

Here is why this dish is so good for you:

Portobello: Of all the earth’s natural substances, mushrooms are among the most medicinal.  Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.
Leeks: Protects the linings of blood vessels, provides folate, functions as an antioxidant and decreases risk of chronic inflammatory disease. Leeks are also good sources of vitamins C, B6 (pyridoxine) and K, as well as manganese and iron. Vitamin C is important in wound healing and collagen formation. Pyridoxine is important in efficient energy utilization. Vitamin K is needed for blood coagulation, and for metabolism of bone and connective tissues. Manganese functions as a coenzyme for many reactions in the body, while iron is important in the formation of hemoglobin. Leeks have many nutritional benefits that are similar to those of garlic and onion. “Garlic, onion and leeks rank high among the most effective foods for the following cancers: brain, lung, prostate and breast.” – David Servan-Schreiber, MD, PhD.  Leeks are milder than onions and can be substituted for them in many recipes when a less intense flavor is desired.
Eggs (purchase organic if possible): Packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline. When shopping for eggs, keep in mind pasture raised, free-grazing hens produce a superior quality egg and are less prone to salmonella contamination. Free hens lay eggs with 3 times more vitamin E, 7 times more beta-carotene, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, and 2 times more omega-3 fatty acids. Learn more: http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html#ixzz2PRE1wE4V

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Roasted Portobello with Fried Eggs & Leeks

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Number of servings: 1

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Ingredients

• 2 large Portobello mushrooms, wiped clean with a damp cloth or paper towel
• 2 eggs
• 2 tbsp leeks
• Olive Oil, Coconut Oil or Ghee for frying
• Himalayan pink salt
• Freshly ground pepper

Instructions

1. Pre-heat the oven to 400 F.
2. Place an aluminum foil-lined baking sheet on the middle rack.
3. Remove stems from mushrooms.
4. Brush the whole cap (top and bottom) with olive oil.
5. Season both sides with salt and pepper.
6. Stick them on the hot baking tray in the oven, gill-side up.
7. Bake for 8 minutes on each side.
8. While the mushrooms are baking, fry two eggs in olive oil, ghee or coconut oil.
9. Sprinkle leeks on eggs immediately after cracking into pan.
10. Season with salt and pepper.
11. Flip eggs and place on top of mushrooms once mushrooms are out of the oven.

Notes:

Purchase all organic ingredients if possible.

2 large Portobello mushrooms, wiped clean with a damp cloth or paper towel
2 eggs
2 tbsp leeks
Olive Oil, Coconut Oil or Ghee for frying
Himalayan pink salt
Freshly ground pepper

1. Pre-heat the oven to 400 F.
2. Place an aluminum foil-lined baking sheet on the middle rack.
3. Remove stems from mushrooms.
4. Brush the whole cap (top and bottom) with olive oil.
5. Season both sides with salt and pepper.
6. Stick them on the hot baking tray in the oven, gill-side up.

7. Bake for 8 minutes on each side.
8. While the mushrooms are baking, fry two eggs in olive oil, ghee or coconut oil.
9. Sprinkle leeks on eggs immediately after cracking into pan.

10. Season with salt and pepper.
11. Flip eggs and place on top of mushrooms once mushrooms are out of the oven.

~ Eat Healthy! Feel Healthy! Be Healthy!