Breakfast Muffins Frittatas

These little babies are good to have 2 by 2. Easy to make and they make me feel like I’m 2.pic.jpgbeing healthy becuase they have leeks and asparagus in them. Super simple to make. You will need the following ingredients and have fun making this. I got the recipe from the Tone It Up program but added a few little twists of my own.


  • 1/2 c. plain greek yogurt
  • 4 whole eggs
  • 1/2 c. egg whites (aka 4 egg whites)
  • 1 c. chopped asparagus
  • 1/2 c. chopped leek
  • coconut cooking spray

Easy peasy. Then just follow these steps and you will have your lovely Frittata Muffins!

  1. Preheat oven to 350
  2. Sauté asparagus and leek
  3. Mix all eggs and yogurt together
  4. Spray muffin pan (lightly, you really don’t need much spray.
  5. Mix veggies with eggs
  6. Use a 1/4 c. scoop to portion out the muffin sizes  – it just makes it easier that way
  7. Cook for about 15-20 minutes

Enjoy them.


Maple Balsamic Brussel Sprouts


Look! I took that picture! I’m so freakin’ fancy!


  • 1 big ol’ bag of Brussels sprouts (I never realized until just now that it’s “brussels” instead of “brussel”
  • 2 Tbsp of Maple Syrup
  • 1 Tbsp of Extra Virgin Olive Oil
  • 1 Tbsp Soy Sauce1-pic
  • 3 tsp balsamic vinegar
  • 2 tsp dijon mustard

So basically there are like 3 steps aka this is easy as pie.

  1. cut the brussels sprouts in half and cover them with the Olive Oil (the pan should have aluminum foil on it to make for easy clean up (you’re welcome)
  2. put them in the oven for 20-ish minutes at 425
  3. Mix all the other stuff in a bowl and toss the brussels sprouts in them when they are done cooking

Done! Bam. Easiest, yummiest, most delicious-est (that’s a word now) recipe I’ve made in a long time.

Paleo Breakfast Pie (My #1 Most Requested Recipe)

I don’t like publishing posts without pictures, Kaitlyn Jayne, but here. Maybe once you make it for yourself you could take the pics and add them to the post. Sounds great, deal, thanks.

This is 10000% the recipe I get asked for most frequently, so it was bound to be published sooner or later. Before you make it, go to Wegman’s and get yourself a 10″ (or 9″) casserole pie dish. It may be called a quiche dish – po-tay-toe, pah-tah-toe. Said that real slow, didn’t ya?

AAAAANYway, I’ve been making this recipe almost every week since spring of 2013. Three years. Longest relationship I’ve ever had is officially with a breakfast dish…………………… Let’s not go any further down that road………….

This recipe is 100% a HUGE factor in my daily success to stay healthy with my eating habits. It fills me up, it offers good fats, carbs, energy, and tastes sooo good. Wait – have we gotten into the whole “fats aren’t bad” conversation yet? If not, we need to. That’ll be for another forum.

Here, sis. Enjoy. xoxoxx

Makes: 1 10″ pie pan worth of breakfast pie — 8 slices — probably 4-6 people or just food for yourself for 8 days


  • 1 package Trader Joe’s chicken breakfast sausage (or something similar)
  • 2 medium sweet potatoes
  • 10 eggs
  • 1-2 handfuls baby spinach leaves, ripped up
  • 1 t Kosher salt
  • 1 t pepper

Optional Additions:

  • 2 T Sir Kensington’s Sriracha Mayo (SOOO GOOOD!)
  • 1 t crushed red pepper flakes
  • 1 t garlic powder
  • 1 t onion powder

I usually stick with one out of the four as far as the additions go. This pie is SUPER delish without any of those additions, to be sure. But experiment and make it your own. BTW – Sir Kensington’s you can find at Whole Foods for sure, Amazon Prime, or maybe even Wegman’s.


Bake it:

  • Preheat the oven to 400 F
  • Squeeze chicken sausage links out of the casings and into the bottom of your pie dish. Use a spoon or your fingers and spread it (like a crust) across the bottom of the dish. It may not reach up and around to the sides, and that’s ok. Just be sure to cover the bottom. BTW – I never need to spray my pie dish but use your judgement.
  • Bake for 8-10 minutes. Just until the pink is pretty much gone. It will bake more the second time you throw it in so no big deal here.
  • While your sausage crust is cooking, peel your sweet potatoes and use a food processor to shred them. You can do this by hand with a cheese grater but it’ll take FOR-EV-ER.
  • Pull the pie pan with your sausage crust out of the oven. Spread the shredded sweet potatoes evenly over the cooked “crust”.
  • Crack your eggs in a bowl and whisk together until completely broken up. Add your salt, pepper, and any optional ingredients.
  • Take your egg mixture and pour it evenly over the sweet potatoes. Watch it seep through.
  • Tear up those 2 handfuls of baby spinach leaves and spread them out on top of the egg mixture. Use the back of a spoon to press the leaves down into the mixture so they bake without crisping and charring.
  • That’s it! Put that baby in the oven for 55 minutes.Pull the pie out, stick a knife in the center and see if it comes out clean. Voila – the best breakfast pie ever.

~Bon Appetit from the West Coast


Stuffed Mushrooms (that you’ll actually like)

Hi! It’s my first post to you. Okay listen, you have to try these. You’ll like them. It’s not gross mushrooms – they’re actually really good.

I can’t really remember if you like mushrooms or not but just give it a try. And they’re not expensive to make – and I know you like that. And you can easily make 4, eat 1, and save 3 for lunches later in the week. They reheat really well.


Serves: 2 post-workout humans or 4 normal humans


  • 4 Portobello mushrooms
  • Coconut Oil (or Olive Oil)
  • 1 pack Trader Joe’s Hot Italian Sausage (or something similar)
  • ½ pound of frozen spinach (defrosted and squeezed dry)
  • ½ onion,
  • 2 teaspoons Italian Seasoning
  • 1 large egg
  • 1 tablespoon coconut flour
  • Kosher salt
  • Ghee (or bacon fat, or olive oil, or more coconut oil)
  • Freshly ground pepper
  • 1 ½ cup Trader Joe’s Puttanesca Sauce (or something similar – but make sure there are no funny ingredients or added sugar!)
  • A sprinkle of crumbled Goat cheese (optional, and also found at Trader Joe’s)



  • Some prep work for you: preheat your oven to 400 F.
  • More prep work: Pull your “frozen” spinach out of the fridge (where it should have been defrosting). Take it out of the package and start squeezing all of the water out of it. You need to get as much water out of it as possible or the whole thing will turn out drippy. My best technique was to put it in a strainer and press a paper towel against the top. Do this for 2-3 minutes and you should be golden.
  • Grab your Portobellos, take a spoon, and scoop the gills out of the inside. This should be pretty easy to do – not much resistance from the mushroom. Then take a sharp knife and draw an “X” on the bottom shell of the mushroom.
  • Take a marinade brush or a paper tower and wipe coconut oil or olive oil over the bottom of the mushroom cap. Then do a little on the inside too (this keeps them from burning).
  • Place those suckers on a pan and sprinkle with salt (Kosher salt is my fave) and pepper.
  • Throw them in the oven and cook for 10 minutes….
  • …then fliiiiip them over and give them 10 more minutes.


  • Once that’s done, pull out a large stove pan and put some ghee in it. If you don’t have ghee just throw in some olive oil.
  • Dice up your onion so it’s nice and small and throw it in the pan over medium heat.
  • Stir onion with a wooden spoon for 2-3 minutes, or until the onions are translucent and smelling up the whole kitchen.
  • Now it’s time for the sausage. Squeeze the sausages out of their casings (I know you’re making a face when you read this) right into the pan. Make sure you use a wooden spoon to break up the sausage meat so it’s little bits – not big chunks.
  • When your sausage has cooked through, add the spinach, Italian seasoning and cook on medium heat for 5 minutes, stirring every so often.
  • Take the pan off the stove and add your coconut flour and egg, stirring quickly cuz the egg is gonna bake.
  • Take your mushrooms out of the oven and stuff ’em. Seriously – add as much of that spinach mixture as you can.
  • Turn the oven on broiler and broil your mushrooms for 5 minutes.
  • Pull ’em out. Add a stream of Puttanesca sauce to the top, throw ’em back in for 2 minutes to warm up the sauce. Option here: add a dab of goat cheese on top of the sauce. Goat cheese is paleo, so learn to love it, Kato.


~Bon Appetit from the West Coast