Category Archives for "Eggs"

Kitchen Sink Soup

Its been snowing quite a bit lately and I have been in the mood for soup more than usual this winter. This recipe is a favorite because it makes such a large batch of soup, but also because it uses up just about anything I have in my fridge. Bonus is my kids love it.

Kitchen Sink Soup

3 pounds ground beef

3-4 cups chicken broth

3-4 cups water (or more if needed – less if you want yours more “stew like”)

2 cups diced tomatoes

1 large sweet potato, diced

6 carrots, chopped

1 yellow bell pepper, chopped

5 celery stalks, chopped

2-3 cups shredded green cabbage

3 small shallots, finely diced (about 1/2 cup)

3-4 garlic cloves, minced

2-3 teaspoons ground cumin

1-2 teaspoons coriander

2 teaspoons chili powder

1-2 tablespoons dried basil

About 1/4 cup fresh cilantro leaves, chopped

Sea salt and black pepper to taste

In a large soup pot add the sweet potatoes, carrots, chicken broth, and water and bring to a boil

In a separate large pot or skillet, brown the 3 pounds of ground beef, and season with a little bit of salt and pepper, and set aside. You can also use ground chicken, turkey, or lamb.

After the soup pot comes to a boil, add the shallots, garlic, diced tomatoes, celery, and bell pepper and let simmer for about 10 minutes.

Add the browned ground beef and shredded cabbage and continue to simmer until the potatoes and carrots are tender.

Season with all of the spices. Taste, and add more seasoning if desired.

Stir in the fresh cilantro and serve.

*Tips: Garnish with more fresh cilantro if desired, diced green onions, minced jalapeños and more shredded green cabbage. With your leftovers, eat a bowl of soup for breakfast topped with fried or poached egg!

To Your Best Health,

Coach Nancy


Avocado Cauliflower Toast

Eating PPW, protein, produce and water, doesn't mean you're eating broccoli, chicken, and salad at every single meal. This recipe is a great way to enjoy, a healthy protein, a wonderful fat, and a great tasting vegetable for breakfast. 

Avocado Cauliflower Toast

1/2 head cauliflower, or use 2 cups fresh or frozen riced cauliflower

3 eggs, divided

kosher salt

extra-virgin olive oil

1 avocado, peeled and pitted

Juice of 1 lemon

pinch red chili flakes

Grate cauliflower on a box grater. Transfer to a large bowl and mix with 1 egg and a large pinch of salt.

In a large skillet over medium heat, heat olive oil. Add 2 big scoops of cauliflower mixture to pan and shape into a round patty. Repeat to make a second patty. Let cook until golden brown, about 5 minutes, then carefully flip. Cook 3 more minutes. Transfer to a plate.

In same skillet, fry remaining 2 eggs and set aside.

In a small bowl, mash avocado with lemon juice. Season with salt. Spread on top of cauliflower “toast.” Sprinkle with red chili flakes. Top each with a fried egg. Serve immediately.

To Your Best Health,

Coach Nancy



Butternut Squash Breakfast


Serves 5-6

2 cups butternut squash, cubed

2 tablespoons butter or ghee

1 pound breakfast sausage

1 tablespoon minced sage + extra sage leaves for garnish

10 eggs, whisked

salt and pepper. to taste

Preheat oven to 400 degrees F. Grease an 8x8 baking dish. Line baking sheet with parchment paper. Toss butternut squash in butter and sprinkle with salt. Place in oven to bake for 20-25 minutes, until soft and browned. Reduce oven temperature to 350 degrees F.

Cook breakfast sausage in medium saute pan over medium heat. Break breakfast sausage into small pieces and cook until no pink remains.

Whisk together eggs then add in breakfast sausage, butternut squash, minced sage along with salt and pepper. Pour mixture into greased baking dish, top with extra sage leaves, then place in an oven for 30-40 minutes, until it is baked through. 

Quick tip: Buy frozen butternut squash that is already cut up into cubes. No need to worry about a sharp knife slipping with such an awkward shaped vegetable. 

14 Ways to Make It Happen at Breakfast

Breakfast can be tough because so many times we are in a rush. Here are some ideas to help you make breakfast happen!

1. Cook eggs the night before. This is what Dean has for his breakfast each day. I precook his eggs, mixed veggies, a small container of salsa and black beans.

2. Yummy for my Tummy Oatmeal

3. Grab and go breakfast - hard boiled eggs served with cut veggies

4. Lunch meat with salad – who says you can’t have it at breakfast?

5. Breakfast Sundae

6. Breakfast burritos

7. Cottage cheese and cut veggies

8. Protein icing - you’ll never be bored with breakfast after this one

9. The Breakfast Stack – a slice of ham, a slice of cheese, with a poached egg on top

10. The Wonder Bowl - cottage cheese and a scoop of UMP

11. Eggs in a Mug

12. Better than Eggs for Breakfast

13. Crustless Sunday Quiche

14. Super Shakes

To your best health,
Coach Nancy

Breakfast Chili

Crystal is a Rock Star at 6:15am Epsom. She sent me this recipe a while back and I wanted to share it with everyone.

  • 1½ teaspoons coconut oil
  • 1 garlic clove, minced
  • 1 onion, sliced
  • 2 chorizo chicken sausages, finely chopped
  • 4 pieces crispy bacon, chopped
  • 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • ½ cup chicken stock
  • 1 teaspoon chili powder
  • ½ teaspoon smoked paprika
  • Dash Himalayan salt
  • Dash freshly ground black pepper
  • ½ teaspoon red pepper flakes, optional
  • 1 handful spinach, optional (Crystal throws in A LOT - "don't be shy with the spinach")
  • 3 eggs
  • 2 teaspoons vinegar

For the chili:
Heat oil and garlic in a medium-sized pot. Add the sliced onions and sauté for about 5 minutes. Add in the chopped sausage. Cook until no longer pink. In a pan or in the oven, cook bacon until crispy and set aside. Add the diced tomatoes, tomato paste, chicken stock and spices to the pot and mix well. Add the spinach and bacon, reduce heat to a simmer.

For the poaches eggs:
Heat 3 cups water and add in a dash of vinegar. Crack 1 egg into a ramekin. Right before boiling, use a spoon and swirl the water. Drop the egg into the water (don't freak, it'll look a little crazy for a minute- trust me, Crystal is telling the truth). Carefully spoon out poached egg and serve over stew.

Crystal's notes: When it comes to the poached eggs, I make and store those separately from the chili. When I pack my lunch, I put one on top of the chili in my Pyrex. At work, I take out the egg while reheating the chili in the microwave. I add it back in and submerge it in the chili to warm it up without cooking.

Quiche with Sweet Potato Crust

Get ready for one delicious breakfast, lunch or dinner! That's the beauty of quiche, it works for any meal. This quiche is delicious and as a crust you won't feel guilty about.

  • 1 large sweet potato
  • 2 tablespoons coconut oil
  • Sea salt, for sprinkling crust
  • 1½ - 2 cups roughly chopped Brussels sprouts
  • ½ small onion, diced
  • 3-4 slices bacon
  • 1 precooked sausage link, diced
  • 7 large eggs
  • ¼ cup canned coconut milk
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ¼ tsp garlic powder, optional

Preheat your oven to 400 degrees.

Peel the sweet potato and slice it thinly into rounds about ⅛ inch thick for the bottom of your crust. For the sides of the crust, slice into semi circles. Grease a 9-inch pie dish with coconut oil, and, grease your sliced sweet potatoes lightly with coconut oil as well as you arrange the crust in the dish. Overlapping a bit is fine, since the potatoes will shrink when roasted. Sprinkle the crust with a bit of sea salt, and roast in the preheated oven for 25-30 minutes, or until potatoes are soft and beginning to brown. Check them midway to make sure none are browning too quickly.

As the crust bakes, prepare the filling. Cook the bacon slices over med-high heat in a heavy skillet until crisp. Drain on paper towels and set aside, reserving the rendered fat in the pan. Add the chopped Brussels sprouts to the skillet and cook, stirring until they begin to soften. Add the diced onion and continue to cook for another minute until softened. Once the Brussels sprouts and onion are soft, add the diced sausage link to the pan and cook, stirring, for another minute to brown a bit. Remove from heat, then crumble the cooked bacon and add to the skillet. Stir to combine. Once the crust has baked, pour the entire Brussels sprouts mixture into the crust evenly.

In a large bowl, whisk together the eggs, coconut milk, salt, pepper, and garlic powder if using. Carefully pour the egg mixture over the Brussels sprouts mixture evenly - it will spread throughout the dish, which is fine, since the eggs will "fill in" any empty spaces between the sweet potatoes.

Lower the oven temperature to 375 degrees, and bake the quiche for about 25 minutes, until the edges begin to turn golden brown and the middle has just set. My sweet potatoes did not overly brown, but if yours begin to just cover the top with foil as it bakes. After removing from oven, let the quiche sit for at least 10-15 minutes before slicing to serve (this helps it to "set" more for easy serving). Store leftovers in the refrigerator for up to 3 days. Enjoy!

Laurie’s Keep It Simple Breakfast

For my Dad’s entire career, he brought the same lunch to work with him. In fact, I watched him each night make his lunch to take with him in the morning. One of the easiest ways to plan a meal is to keep that meal the same each day.

My Dad figured this out and it became a normal routine. Laurie from 6pm has found a similar pattern with her breakfast meal. She can plan her meal, shop for her food, and prep it with ease because she has done it so many times. What can you do to make one of your meals easier? It might not be the entire meal on repeat every time, but what about always planning on a salad at dinner? Would that make your meal time easier?

Laurie’s Keep It Simple Breakfast

  • 3 hard boiled eggs, peeled and chopped
  • ½ avocado, cut into chunks
  • 2 tablespoons of salsa

Mix everything in a bowl to combine. It’s that simple.

Healthy Crockpot Breakfast Casserole

This is a hit at my house with my kids and it’s also a hit for me as it’s so quick to prepare. In fact, I prepare it the night before, and then pull the crockpot out of the refrigerator at 4:30am. Its ready to eat when I am. It’s a great medley of sweet potatoes, scrambled eggs, veggies, and bacon – all in one.

Healthy Crockpot Breakfast Casserole

by Coach Nancy

  • 12 eggs
  • 2 teaspoons ground mustard
  • ½ teaspoon garlic salt
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 30-ounce bag sweet potato cubes (or fresh sweet potato cubes cut in chunks)
  • 4 slices cooked bacon
  • ½ onion, roughly chopped
  • 2 bell peppers, roughly chopped
  • 1 small head broccoli, roughly chopped

In a medium bowl, whisk together eggs, mustard, garlic salt, salt and pepper. Set aside.

Lightly grease the bottom of the crockpot. Place half the potatoes on the bottom. Layer with half the bacon, onion, bell peppers, and broccoli. Add the other half of the potatoes, then top with the rest of the veggies. Pour the egg mixture on top. Cover and cook for 4 hours on low. Serve it hot!

Quick tip: Riced sweet potatoes and broccoli can be used. Frozen pepper and onion make for a faster prep time as well.

Jash Browns

Rock star Jennifer from Epsom sent this recipe along to me and I love it! Its a great, healthier spin on regular hash browns and you still get the same crisp and crunch. Here is the recipe from Jennifer...

Jash Browns

  • Butter or ghee
  • Jicama, peeled and grated
  • Salt & pepper
  • 2 eggs

Heat a dollop of butter or ghee in a skillet on medium high heat until it starts to brown. Add as much grated jicama as you want, spreading it out into a thin layer. Let the jicama fry uncovered so the moisture can escape. Fry for several minutes, flipping once in a while. As the jicama loses its moisture, it will start to get brown. When your jash browns have enough of a sear for your liking, season them liberally with salt and pepper and set them aside to keep warm.

Fry two eggs in some butter in your skillet, season them with salt & pepper, and serve them over the jashbrowns.

*Jennifer's notes: Very easy, I modified it from a cookbook called “Necessary Food”. Since the amount of jicama differs depending on the size, it’s hard to make an exact recipe. I don’t think there is a right or wrong way to doing it. Like I said, very easy! I was surprised at how easily jicama shredded and how much there is in one small one! I shredded the whole jicama. Since I didn’t want to eat it all today, I froze the rest. I also added garlic salt to the jicama along with the salt and pepper before freezing. Jashbrowns are very interesting, with a crunchy texture and just a little hint of sweetness. I can’t wait to serve this again.

Make Your Own Eggbeaters

Breakfast for most of us is a rush rush occasion. Often grabbing just a few bites of food if at all. I'm fortunate enough to have time to eat with my kids each morning, but that doesn't mean I have all the time in the world to cook breakfast. Kathy, Ski Erg World Champion, taught me this quick tip. She makes her own eggbeaters. What a great idea to get those veggies and protein in one dish quickly.

Make Your Own Eggbeaters

by Coach Nancy

  • 6 eggs
  • 1/2 cup onion
  • 1/2 cup red and green pepper

Blend until thoroughly mixed in a blender. Store in glass mason jar for 2-3 days. Shake before using.

Variations:

Any vegetable will work instead of the onion and peppers. Try adding these options in the blender: 2-3 stalks asparagus, ½ cup broccoli, or mushrooms. After blending, you can add: ½ cup salsa, ¼ cup green onions, and also experiment with different spices.