Mini Onion Quiches

Advanced & Core Plan

These mini quiches are great to freeze for a quick on the go breakfast later. Here, a typical crust is substituted with shredded coconut.

3⁄4 Cup Shredded Coconut
4 Tablespoons Butter, Melted
1 Cup Chopped Green Onion With Tops 2 Tablespoons Butter
2 Eggs
1 Cup Grass Fed Whole Milk
1⁄2 Teaspoon Sea Salt
1⁄4 Teaspoon Pepper
1 Cup Swiss Cheese, Grated

Preheat oven to 300oF. Combine coconut and melted butter. Divide coconut among mini muffin tins. Saute onion for 10 minutes in 2 tablespoons butter.
Cool onions then divide evenly over coconut crust. Beat eggs, add milk, salt, pepper, and swiss cheese. Pour by spoonfuls on top of onions in tins. Do not fill to the top as they will run over. Bake until set, about 15-20 minutes. Do Not Overbake.

Omelet Muffins

This is a terrific, versatile dish.  You can make these omelet muffins to please everyone in the family by changing up the ingredients.  You can make these ahead and keep them in the refrigerator for a quick and healthy breakfast all week.
Makes about 6 muffins
Advanced & Core Plan
omelet muffin6 eggs
½ cup diced vegetables (organic bell pepper, onion, mushrooms, spinach, tomato, etc)
¼ teaspoon sea salt
1/8 teaspoon fresh black pepper
1/8 cup homemade mayonnaise, vegenaise, or coconut milk
1/8 cup water
¼ – ½ cup diced meat (turkey bacon, turkey or chicken sausage, cubed chicken or turkey, wild caught smoked salmon)
¼ cup shredded raw cheese
For a southwestern omelet, add in ¼ cup drained salsa (check ingredients)
Preheat the oven to 350 degrees.  Grease 6 muffin tins or silicon muffin cups with butter and/or coconut oil.  (DO NOT USE TEFLON PANS).
Beat the eggs in a bowl and add desired ingredients.  Spoon into muffin cups and bake for about 18-20 minutes or until a knife comes out clean.
NOTE:  You can always make this into a crustless quiche by pouring the mixture in a buttered pie dish and cooking for a bit longer.

Egg & Anchovy Kale

This is a great recipe packed with nutrient dense ingredients.  You will be pleasantly surprised with this one!

Advanced & Core Plan

Serves 2-4

kale anchovy4 anchovy fillets (packed in olive oil), minced
Zest from 1 lemon plus 1 tablespoon lemon juice
3 tablespoons olive oil
Sea Salt
Pinch of red pepper flakes
1 bunch kale, stems removed and torn into small pieces
1 organic egg, hard boiled
grated parmesan cheese, optional

Whisk together anchovies, lemon zest and juice, and oil in a bowl.  Season with salt and red pepper flakes.  Add kale and toss to combine.  Massage the oil mixture into the kale for about 3 minutes.  Press egg through a fine sieve into a separate bowl.  Mix into kale or sprinkle on top before serving.

Coconut Oil – Olive Oil Mayonnaise

Core & Advanced Plan

Mayonnaise is a favorite condiment but store bought versions are loaded with dangerous ingredients like vegetable oil, soybean oil, preservatives, and chemicals.  This is a breeze to make and can be altered to your specific tastes.  It can be used to mix in with eggs to make omelet muffins, spread on deli meat and rolled up, used for chicken or egg salad, mixed into mashed cauliflower, as a base for salad dressing, or used in sauces or soups.

photo4 organic egg yolks at room temperature
1 tablespoon fresh lemon juice or apple cider vinegar
1 teaspoon dijon mustard (more if desired)
⅔ cup olive oil
⅔ cup coconut oil (liquified)
Sea salt and olive oil to taste

Put egg yolks into blender and blend until smooth.  Add lemon juice or vinegar, mustard and salt/pepper and blend until well mixed.

This is where you need to be patient…keeping the blender on low speed, SLOWLY add oil, using the olive oil first. Start with a just drop at a time until your start to see it emulsify and then keep adding slowly until all oil is incorporated.  Do the same with the coconut oil.

Transfer to a jar or container and store in fridge up to 1 week.  It will thicken even more once refrigerated.

I like my mayo with more mustard which is why it looks very yellow.  You can use as much or as little as you wish.

Omelet Muffins

Advanced & Core Plan

This is a great go-to recipe.  You can make them ahead and freeze them or pack them in lunchboxes.  This is a perfect recipe for breakfast, lunch, or dinner.  They can be eaten hot or room temperature.
Makes 6 muffins

omelet muffin6 organic eggs
1/2 cup cooked meat (cooked turkey bacon, cooked turkey or chicken sausage, smoked salmon)
1/2 drained chunky salsa (check ingredients) or chopped veggies – use anything you like
1/4 teaspoon sea salt
1/8 teaspoon black pepper
2-3 tablespoons plain yogurt, homemade mayonnaise, or organic heavy cream
1/4 cup shredded raw cheese, if desired

Preheat oven to 350 degrees.  Grease muffin tins with coconut oil or use silicone muffin liners.

Whisk the eggs and stir in the rest of the ingredients.  Spoon into muffin cups and bake for 18-20 minutes or until a knife comes out clean.

Smoked Salmon Hash

Advanced Plan

Serves 1-2

photo2 organic, free range eggs, scrambled
1/2 – 3/4 cup smoked salmon, chopped into small bits
1-2 tablespoons organic cream cheese
fresh or dried dill to taste
sea salt and pepper to taste
1 tablespoon coconut oil or butter

Optional:  additional herbs and spices, spinach, kale, diced onions



Heat a non-toxic skillet on the stove.  Add butter or coconut oil and heat until melted.  Add eggs and cook until stiffened but not completely done.  Add the rest of the ingredients and mix well.  Serve immediately