Epic Breakfast Skillet

 Have ten minutes to cook? I can make your morning... 

This skillet is EPIC. It has everything needed to keep you full and satisfied all morning. Full of veggies, complex carbs, and protein - you'll be ready to power through your entire day. 

Ingredients:

• 2 eggs
• veggies: mushrooms, zucchini, onions, scallions, spinach, peppers, kale, tomatoes - anything!
• already roasted sweet potato or butternut squash - sliced, optional
• protein - steak slices, smoked salmon, beef, etc. (my leftover chipotle burger patties and teriyaki pork sliders work great!), optional
• coconut oil, butter, or ghee for sautéing
• 2 tbs water
• salt and pepper
• hot sauce, optional
• avocado, optional
• fresh herbs, optional

Directions:

1. Wash and slice your veggies
2. In a large sauté pan melt coconut oil, butter, or ghee
3. Add veggies, salt, pepper, sweet potato/squash, and protein if using, to the sauté pan (ones that need to cook longer add first and begin cooking, then add the others) 

• Note: I used a leftover sweet potato/squash and protein that I had in the fridge - I added it to the pan so that it would warm up while the other vegetables were cooking 
4. When veggies are almost done cooking push them to the side, add 2 tbs water to the pan and crack both eggs over the veggies
5. Immediately cover the pan with a lid and cook for about 4 minutes ****whites should no longer be translucent
6. Remove the veggies and eggs from pan, be careful not to break the yolks!
7. Top with hot sauce, fresh herbs, avocado, etc. 
8. Eat your delicious breakfast. 

Always make breakfast EPIC.

Low Carb Eggplant Nachos

Nachos are delicious. 

Eggplant Chips: Turn the average plate of nachos into a low carb and healthy meal. Nachos are typically lacking in nutrients, BUT NOT THESE. The veggie slices work perfectly as a healthy substitute for greasy chips, while also satisfying your nacho craving.

Ingredients:

• 1 medium eggplant
• 1/2 pound ground beef (preferably grass-fed)
• taco seasoning (it's easy to make at home!)
• freshly grated, high-quality sharp cheddar cheese (or a Mexican cheese blend)
• jalapeno rings, optional
• any of your other favorite nacho toppings 
• sour cream or plain greek yogurt for dipping (preferably organic), optional
• salsa for dipping, optional
• salt 

Directions:

1. Turn broiler on high
2. Wash the eggplant and slice into thin slices
3. Line a skillet or baking pan with parchment paper
4. In a single layer (without overlapping) lay the eggplant slices on the skillet or pan and sprinkle with salt
5. Broil the eggplant for 5 minutes, flip, and then broil the other side for five minutes (eggplant should be completely cooked)
6. Brown the ground beef in a pan on the stovetop with 1 1/2 tablespoons of taco spice blend (or use mine below) 
• 2 tsp chili powder, or more to taste
• 1/4 tsp paprika 
• 1/2 tsp cumin 
• pinch of cayenne 
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• pinch of red pepper flakes, optional
7. Remove the pan from the oven and reconfigure the eggplant slices like a dish of nacho chips
8. Top the eggplant slices with the sautéed beef and cheese (and any other toppings you would like)
9. Add the tray of nachos to the broiler for about 5 minutes, or until the cheese is nicely melted
10. Top with jalapeño slices if using, dip, and enjoy!

Classic Snacks

The Balanced Bee"Go-To's"

For when you need a little pick-me-up between meals, a snack post-workout, or a late night fix to hold you until morning, these are classic pairings you can reach for:

 Fruit/Veggie + Almond Butter

• Banana 
• Carrots 
• Apple
• Celery

Fruit/Veggie + Coconut Butter

• Banana 
• Sweet Potato * especially good post workout

Zucchini Crust Pizza

This pizza is ready to eat in a about 30 minutes! Its fairly simple, and a great option if you are trying to skip the dough. You can also use it for any kind of pizza you like! Try white (ricotta), sausage and onions, veggie, or even buffalo chicken.

Before the oven

Crust Ingredients:

(Makes 2 smaller crusts or 1 extra large)

2 large zucchinis

2 eggs

2/3 cup coconut flour

1/2 tsp salt

1/2 tsp garlic powder

1 tsp dried basil

1/2 tsp dried oregano

1/4 tsp dried rosemary

pepper, to taste

Toppings of your choice

Toppings:

Shown here is Classic Margherita Pizza: a little sauce, fresh tomato slices, fresh sliced mozzarella, and fresh basil. But you can add any toppings of your choice! Just be sure to cook any meat before adding it to the pizza and sauté any vegetables that you don't want raw before adding them to the pizza as well.

Directions:

1. Preheat the oven to 450 degrees F
2. Cut off the ends of the zucchinis and shred in a food processor
3. Place in a microwavable bowl, cover and microwave for two minutes stirring half way through (You are steaming the zucchini in its own juices)
4. IMPORTANT: in order to make the crust you have to squeeze out as much liquid from the shredded zucchini as possible
• A cheese cloth would work well here, but if you don't have one like me then you can double up and a couple sheets of paper towel
• Lay out the towels or cloth and scoop onto it some of the cooled microwave zucchini 
• Wrap it up loosely and squeeze the zucchini out over the sink (be careful not to rip through the paper towel and lose the zucchini in the sink)
5. Empty the squeezed zucchini from the paper towel into a new bowl
6. Repeat with the rest of the zucchini (You may have to re-squeeze the already squeezed zucchini if water is still collecting in the bottom of the bowl or if the zucchini still feels like is holding a lot of water)
7. Mix in a separate bowl the rest of the crust's ingredients
8. Add the zucchini to the mixture
9. Scoop out half of the mixture onto a pizza stone or baking sheet lined with parchment paper for two small pizzas, or dump the whole thing to make 1 large one
10. Smoosh the crust "dough" into a pile and press down to form a round pizza crust (about 1/4 inch thick)
11. Bake your crust in the oven for 15-20 minutes until the edges are browned
12. Remove the crust from the oven and change the oven to broil 
13. Add your toppings of choice and broil for 3-5 minutes (watch closely so it doesn't burn!)
14. Enjoy your tasty paleo pizza

Recipe adapted from the wonderful Apples to Zoodles "Perfect Paleo, Vegan Zucchini Pizza Crust"

Grain-Free Butternut Squash Lasagna

Do you LOVE pasta?

Do you WANT to love veggies?

Then you have to make this. 

Butternut Squash Lasagna:

Ingredients:

(Prep time: 20 minutes)
(Cook time: 45 minutes)
(Time for the lasagna to rest: 20 minutes)

Roasted Garlic Mash & Pork Chops with Apple Puree

What Dinner Plans? ... You're making this now. 

This meal is amazing. The pork chops are moist, and the pairing with the sweet and tangy apple puree tops off the classic combination of pork chops and applesauce. The other side is simply steamed broccoli. 

But man... the cauliflower mash... I won't even miss mashed potatoes after this! I cannot believe it took me this long to try cauliflower "mashed potatoes". When I say you need to try these, I mean like right this second. This dish is perfect for anyone trying to find a sneaky way to add more vegetables to their meals. It's also great for anyone trying to lower their carbohydrate intake. 

Note: Save the leftovers and toss the pork and apple puree with salad the next day.

Leftover pork chops and apple puree over a salad 

*Each part of the recipe can be made on its own, but if you are going to prepare the meal as a whole be sure to allow about an hour - conduct the recipes below as followed:

• Preheat oven for pork chops
• Prep and cook the apples
• Prep and cook the cauliflower
• Puree the apple mixture
• Pan sear the pork chops
• Bake the pork chops with the apple and onion mixture, covered
• Puree the cauliflower and add to an oven-safe dish
• Change the oven to broil 
• Broil both the cauliflower mash and pork chops at the same time (and steam the broccoli if desired)

For the Cauliflower Mash:

Roasted Garlic Cauliflower Mash

(serves 4)

*Note: this recipe can be added to any meal as it makes a great substitute for mashed potatoes on any occasion

time start to finish: about 50 minutes

• 1 large head of cauliflower
• 4 cloves of garlic, smashed
• 1 tbs of high heat cooking oil
• 2 tbs to a 1/4 cup of whole milk
• 2 tbs to a 1/4 cup of chicken stock
• 1 tbs grass-fed butter
• salt and pepper, to taste

Directions:

1. Pull apart the cauliflower into large chunks, discarding the stem and leaves

2. Boil the cauliflower in a pot of water or steam until fork tender, about 20 minutes

3. Heat 1 tbs olive oil or avocado oil in a pan

4. Roast 4 smashed garlic cloves in a pan with 1 tbs avocado oil

4. Strain the cauliflower if boiled or remover from steamer

5. Place roasted garlic and cauliflower in food processor with milk, stock, butter, salt, and pepper
*start out with 2 tbs of milk and 2 tbs stock to prevent being over liquidy*

6. Puree until smooth *here you can decide to add up to 2 tbs more of milk and 2 tbs of stock*

7. Place puree in baking dish and broil on high for about 20 minutes, or until golden brown on top

For the Pork Chops:

Pork Chops with Tangy & Sweet Apple Puree

(serves 4)


time start to finish: about 60 minutes

• 4 thick cut, bone-in pork chops
• 1/2 yellow or white onion
• salt

Directions:

1. Preheat oven to 375 degrees F

*Prepare Apple Puree Recipe below before moving on*

2. In a Dutch oven, lightly salt and pan sear pork chops until brown on each side (about 2 minutes per side)

3. Stir onion into apple puree, add to dutch oven with pork chops

4. Cover the dutch oven with a lid and bake 40 minutes

5. Remove the lid and broil on high for 10 -15 minutes until sauce has thickened and is nicely browned

For the Apple Puree:

Tangy and Sweet Apple Puree

(makes 4 servings)


time start to finish: about 25 minutes

• 2 small apples (honey crisp, pink lady, or similar sweet red apple will work here)
• dash of Worcestershire sauce
• 2 tbs apple cider vinegar
• 2 tbs dijon mustard
• 1 clove garlic
• 1/2 tsp cinnamon

Directions:

1. Core and chop the apples, leaving skins on

2. Cover apples with 1/4 cup of water and bring to a boil

3. Add Worcestershire sauce, mustard, garlic, and cinnamon

4. Lower heat and simmer until soft, stirring often to prevent burning (about 15-20 minutes)

5. Puree the apple mixture in a food processor

*Note: This sauce can be added to any protein or dish of your choice - it's not only for pork chops!

Enjoy Your Delicious Meal! 
You've earned it ;)