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Butternut Squash Breakfast Hash

Posted by on 17 Jun 2014 in Breakfast, Eggs, Recipes, Sides | Comments Off on Butternut Squash Breakfast Hash

Butternut Squash Breakfast Hash

I’ve made something very similar to this before, only I used sweet potato instead of butternut squash. I needed to use up my last butternut squash of the year. It was a toss up between this recipe and this old favorite¬†(which you can view and learn how to roast your squash with step by step instructions).

We totally enjoyed this and it kept us satisfied until lunchtime. We topped it with a few fried eggs ūüôā

 

 

Breakfast Hash

Breakfast Hash

Ingredients

  • 1 medium size butternut squash, roasted ahead and diced (see this for how to roast it)
  • bacon, amount is up to you! We used 8 thin slices, cooked and chopped
  • 1 apple, diced (I used a green one)
  • 1 spring onion, chopped
  • 1/4 cup pecan nuts, chopped
  • salt and pepper to taste

Instructions

  1. Cook the bacon in a frying pan until it’s as crispy as you like it. Remove it from the pan and set aside, but leave the grease in the pan.
  2. Add the diced butternut squash and chopped apple into the bacon grease and cook over medium heat until warm and until the apple starts to soften a bit (but you don’t want it to get mushy).
  3. Chop up the cooked bacon and add it back to the pan along with the chopped spring onions. Stir and cook until it’s all heated through.
  4. Toss in the chopped pecans and salt and pepper to taste.
  5. We topped our hash with fried eggs

SONY DSC

Butternut Squash Breakfast Hash

Ingredients

  • 1 medium size butternut squash, roasted ahead and diced
  • bacon, amount is up to you! We used 8 thin slices, cooked and chopped
  • 1 apple, diced (I used a green one)
  • 1 spring onion, chopped
  • 1/4 cup pecan nuts, chopped
  • salt and pepper to taste

Instructions

  1. Cook the bacon in a frying pan until it's as crispy as you like it. Remove it from the pan and set aside, but leave the grease in the pan.
  2. Add the diced butternut squash and chopped apple into the bacon grease and cook over medium heat until warm and until the apple starts to soften a bit (but you don't want it to get mushy).
  3. Chop up the cooked bacon and add it back to the pan along with the chopped spring onions. Stir and cook until it's all heated through.
  4. Toss in the chopped pecans and salt and pepper to taste.
  5. We topped our hash with fried eggs.
http://swisspaleo.ch/butternut-squash-breakfast-hash/

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Sweet Potato Egg Cups

Posted by on 30 Apr 2013 in Breakfast, Eggs, Recipes | 4 comments

Sweet Potato Egg Cups

We made some sweet potato cups¬†a while back¬†that were outstanding. We stuffed them with curry, but we had a few left over. I pulled the left overs out this morning and filled them with egg and bacon. Like magic I had a wonderful breakfast in no time at all. I’ve made egg cups before; remember these ones wrapped in prosciutto?

Today, all I did was whisk together a few eggs with some salt and pepper, pour them into the sweet potato cups, sprinkle some bacon over the top and pop them in a 200 C (400 F) oven for about 15 minutes (or until the egg is set).

Fill with whisked eggs and bacon

Fill with whisked eggs and bacon

You could also scramble the eggs and bacon together (with veggies even) and then spoon that into the cups. I bet they would be really good with sausage in them. Man, like I said, I could eat everything in a sweet potato cup!

Breakfast is served

Breakfast is served

 

What will you put in yours?

What will you put in yours?

 

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Steak with Classic Bèarnaise Sauce

Posted by on 5 Mar 2013 in Eggs, Meats, Recipes, Sides | 6 comments

Steak with Classic Bèarnaise Sauce

Classic B√®arnaise sauce is made with egg yolks and lots of butter. Sounds like a paleo dream come true if you ask me! The yolk is the very best part of the egg and it’s absolutely loaded with things that are good for you. Gone are the days of egg white only dishes…if you don’t want your yolks, I’ll take them!

                                  Egg Yolks Versus Egg Whites

Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenicacid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0  94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

Bèarnaise Sauce Ingredients

Shallots and tarragon

  • 1/4 cup dry white wine
  • 1/4 cup white-wine vinegar
  • 1/4 cup finely chopped shallots
  • 2 Tablespoons chopped fresh tarragon, divided
  • 3 large egg yolks
  • 1/2 cup butter
  • 1/2 teaspoon fresh lemon juice, or to taste

    Cook your steaks up after the sauce is done

What to do

Boil wine, vinegar, shallots, and 1 tablespoon tarragon in a small heavy saucepan until liquid is reduced to 2 tablespoons (this goes pretty quickly so don’t put your heat up too high), then strain through a fine-mesh sieve set into a medium metal bowl, pressing on and then discarding solids.

Whisk yolks into vinegar mixture, then set bowl over a pan of barely simmering water and cook, whisking constantly, until yolks have thickened slightly (if your heat is too high, you’ll end up with scrambled eggs).

Whisk, whisk, whisk!

Whisk in butter 1 spoon at a time, adding each spoonful before previous one has melted completely. Remove from heat and whisk in lemon juice, remaining tablespoon tarragon, 1/2 teaspoon salt, and 1/2 teaspoon pepper (or to taste). Serve steaks with sauce. Lick your plate ūüôā

Totally classic

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Quick and Easy Breakfast and a WOD

Posted by on 12 Jan 2013 in Breakfast, Eggs, Recipes | 6 comments

Quick and Easy Breakfast and a WOD

I got back from my workout this morning and was absolutely starving! I threw this breakfast together in a matter of minutes and it was super delicious. It’s one of my favorite quick go-to meals.

Ingredients

  • 100 grams (about 2 handfuls) chopped cabbage
  • 100 grams fresh spinach (about 2 handfuls)
  • 1 leek, chopped (or you could use half an onion)
  • 4 slices thinly sliced bacon
  • 2 eggs
  • salt and pepper to taste

    The veggies

What I did

  1. Chop up the bacon and brown it in a frying pan.
  2. Once your bacon starts to brown, throw in the leeks and cook for about a minute.
  3. Now throw on the cabbage and spinach.
  4. Stir while cooking until your spinach is wilted.

    Almost ready for the eggs

  5. Move stuff around in your pan to make two holes to crack your eggs into.
  6. Crack your eggs into the holes you made.
  7. Season with salt and pepper.
  8. Cover and steam until your eggs are set.

    I ate it ALL

And just was that workout that left me starving? I work out at Fit2Day with my lovely friend Julie. She knows her stuff and makes us work hard. Our Saturday class is always a lot of fun. Today we did:

  • 3 rounds of maximum number of pull-ups and maximum number of dips
  • 10 minutes of wall balls and burpees–start with 3 reps, then 6, then 9, etc…for the the whole 10 minutes
  • 10 minutes of kettlebell swings and jump squats—3 reps, 6 reps, 9 reps etc…for the whole 10 minutes
The sun is actually shinning today so I’m also going to head out to do some Zombies, Run! training. I hate running, but this makes it a little bit more fun. However, I’m pretty sure the zombies would have no trouble catching me and eating me. I wonder if I taste like bacon?

 

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Sweet Potato Spinach Frittata

Posted by on 15 Dec 2012 in Breakfast, Eggs, Recipes | 28 comments

Sweet Potato Spinach Frittata

I had left over sweet potatoes and left over spinach and I always have some bacon around, so it was pretty easy to throw this frittata together. I kind of think of frittatas as lazy omelettes  Just put all your ingredients in a pan together and stick it in the oven. You can put absolutely anything you want in your frittata.

My lazy omelette frittata

Ingredients

  • 1 cup of spinach (cooked and chopped)
  • 1 thinly sliced sweet potato
  • 6 eggs
  • 6 slices of cooked bacon
  • salt and pepper to taste

What to do

Preheat your oven to 180 C (350F). Grease your pie pan or casserole dish with bacon grease or fat of your choice. Cover the bottom of your dish with a layer of potatoes. Cover your potatoes with some crumbled bacon and some spinach. Add another layer of potatoes and continue layering. Whisk your eggs together in a mixing bowl and add salt and pepper to taste. Pour your egg mixture over your layered dish. Bake in your preheated oven for 30 minutes.

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Sunday Cook-Up: Prosciutto Wrapped Eggs, Two Ways

Posted by on 7 Oct 2012 in Breakfast, Eggs, Recipes | 24 comments

Sunday Cook-Up: Prosciutto Wrapped Eggs, Two Ways

It’s a lazy, rainy Sunday so I figured I might as well spend the day experimenting in the kitchen. I need to make something that I can grab on my way out the door on work days. I don’t know about you, but I find it really hard to get out of bed in the morning. Interestingly enough, this only happens on days when I have to go to work. Today was Sunday and I was ready to pop out of bed at 4am and get my day started. Guaranteed I’ll be ready to sacrifice eating a good breakfast (and my personal¬†hygiene) for just a few extra minutes of lying in bed once my work week starts. Today we cooked up enough¬†prosciutto¬†wrapped egg cups for me to have my breakfast on the go during the week.

Prosciutto Egg Cups

Ingredients

  • prosciutto, one slice per cup
  • 11 eggs
  • 1 onion, chopped
  • 1/2 cup chopped mushrooms
  • 2 cups fresh spinach
  • 4-5 sun dried tomatoes
  • a few cherry tomatoes, cut in half
  • salt and pepper to taste

What we did…

  1. Chop up your onions,mushrooms and sun dried tomatoes. We soaked our sun dried tomatoes in water for a few minutes first, but you don’t have to. We buy the ones that are not packed in oil.

    Chop Chop

  2. Saute onions, mushrooms and tomatoes in some ghee or coconut oil until your onions are translucent. Throw in your spinach until it is wilted. Then remove from heat and set aside.

    The filling

  3. In a small bowl, beat 5 eggs with a fork and then season with salt and pepper. Go easy on the salt because your prosciutto will also add salt.
  4. Grease your muffin tins really, really well. We also have silicon muffin cups but went with actual muffin tins today so that our prosciutto would crisp up.
  5. Lay one piece of prosciutto into each cup and mold it around until it fits. You don’t want any holes for the egg to leak through.
  6. In six of our cups, we spooned in some of our mushroom, onion, tomato and spinach filling. We then poured the beaten eggs into each of those cups until they were full.
  7. For the remaining six cups, we cracked a whole egg into each and then dropped in half of a cherry tomato. We sprinkled freshly ground pepper and sea salt on these ones.

    Ready for the oven

  8. Variations: you could put just about anything you like in these: cheese if you eat dairy, sausage, smoked salmon, red or green bell pepper, broccoli ¬†etc…
  9. Bake in a preheated 200 C oven for about 15 minutes or until set and starting brown on top. Let them sit for a few minutes after they come out of the oven and then run a knife around the side to remove them from the pan (this is the part where you can tell if you greased your pan well enough!).

You can reheat these in the microwave over the next few days. Now I can sleep in tomorrow!

En Guete!

I shared this post at Allergy-Free Wednesdays¬†and it’s also featured on Chowstalker!

Enjoy!

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Paleo Bacon and Egg McMuffins

Posted by on 30 Sep 2012 in Breakfast, Eggs, Recipes | 2 comments

Paleo Bacon and Egg McMuffins

We usually like to make delicious breakfasts on Sundays. Sometimes it’s paleo pancakes or muffins and sometimes it’s a huge¬†omelette¬†stuffed with all kinds of goodness. Today, it was Bacon and Egg “McMuffins.” I thought I could eat two, but one ended up being enough and now I have my second one waiting for me for later. I love it when that happens.

We used the Basic Biscuits recipe from this cookbook. There are only two of us so we only made half of the following recipe (full recipe will make 8 small biscuits). If you have questions about where I get my bacon, have a look here.

Basic Biscuits

Ingredients

  • 6 large egg whites (save the yolks for something else…homemade ice cream?)
  • 1/4 cup (40 grams) coconut flour
  • 3/4 cup blanched almond flour
  • 1 teaspoon baking powder
  • 1 1/2 Tablespoon coconut oil or ghee
  • pinch of salt (optional)

 

Directions

  1. In a bowl, whisk the egg whites until they are very frothy.
  2. In a separate bowl, mix the two flours and baking powder, and then with a fork and knife cut in the cold ghee or coconut oil. It should turn out to be a crumbly mixture. Let this sit in the fridge for 15-20 minutes.
  3. Preheat oven to 200 C (400 F).
  4. Remove flour mixture from the fridge and gently fold in the egg whites.
  5. Drop by the spoonful onto a parchment lined baking sheet.
  6. Bake for 12-15 minutes or until golden brown.

 

Baking Biscuits

These biscuits are pretty versatile. We sliced them in half and added bacon and a fried egg. I think they would also be delicious served with homemade berry jam. I’m thinking that a spoon of honey or maple syrup added to the dough would end up creating biscuits that would work perfectly for a strawberry shortcake dessert. They could be made savory by adding crumbled bacon, herbs or sun¬†dried¬†tomatoes to the dough. How about making some biscuits and gravy? I’m getting hungry all over again…good thing I still have a McMuffin waiting for me.

Who needs McDonald’s?

En Guete!

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