6 Ingredient Frittata

If you are low on prep time — say you need to jump into the shower really fast to get to work on time — then this little frittata is for you. It took me five whole minutes to prep it and one bowl to mix it. It cooks while you shower!

You can use any green in this recipe. Actually, you can use anything you want. It’s really versatile and adaptable to most veggie and cheese options you have on hand in the fridge. I happen to have a green called u-choy which is “similar to baby bok choy in flavor” according my CSA delivery service FarmToKitchen LI. Yeah, I never heard of it either. Lack of inspiration prevented me from using it up until this morning when I remembered at the last minute that it was still sitting in the fridge and I better do something with it. A tasty afterthought.

Little Frittata
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Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Little Frittata
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Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Servings Prep Time
1-2 people 10 minutes
Cook Time
30 minutes
Ingredients
Servings: people
Units:
Instructions
  1. Heat oven to 350.
  2. Oil little pan with drizzle of olive oil.
  3. Beat eggs in bowl.
  4. Shred zucchini into bowl.
  5. Add all other ingredients.
  6. Mix.
  7. Pour into little pan.
  8. Cover.
  9. Cook for 30 minutes covered. An additonal 5 minutes uncovered to brown a bit (optional).
  10. Remove from oven.
  11. Allowed to cool for a few minutes. Use spatula to loosen sides then bottom.
  12. Plate.
  13. Enjoy!
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5 Ingredient Chicken Salad

While studying for my masters degree in holistic nutrition, my advisor encouraged me to try a ketogenic diet. I couldn’t wrap my mind around eating so much fat. Like so many others, I had been brainwashed for years into believing fat is the enemy. Research is increasingly indicating it is not. I agree.

For decades I was speeding on a high carb low-fat roller coaster. Possessed by overwhelming sugar cravings, refined sugar in the form of Ben & Jerry’s became a daily staple “food” item in my diet. Naturally, I ballooned. And the cravings became uncontrollable. It took years to dial that back. I lost my mind in the meantime but that’s a much longer story.

After reaching the wonderful life stage of menopause, nothing and I mean nothing would budge my weight. And I felt horrible. Regardless, I would exercise almost daily and was very active. Lethargy, joint pain, IBS, insomnia and anxiety only worsened. Oh, yeah and hot flashes. How could I forget the hot flashes?

I’ve been eating a whole foods, organic and mostly gluten-free diet for several years. That’s helped. A lot. But I was still way off from being energetic and feeling good. Actually, I want to feel great. That’s the goal. And be healthy, which I am. But I want to keep it that way. Looking great is secondary and should be a byproduct of being healthy.

The keto diet. Low, low carb. Super low. Moderate to low protein. High fat. Sounds nuts right? Research is indicating otherwise. I’ll put together a section on the ketogenic diet and post the research. For now, I want to put up some easy recipes.

Stay tuned. I’m feeling good about this!

Here’s lunch today.

Chicken Lunch
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Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Chicken Lunch
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Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Servings Prep Time
1 5 minutes
Cook Time
20 if poaching breast
Ingredients
Servings:
Units:
Instructions
  1. Small dice the chicken breast.
  2. Add other ingredients.
  3. Mix.
  4. Serve over a leafy green. This is bok choy.
  5. Add some kimchi or other fermented veggie.
  6. Fun to wrap like this.
  7. Enjoy!
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Super Easy Coconut Curry Soup

I’m not much of a recipe follower and most definitely not a recipe writer. I cook instinctively, making things up as I go along. I learned from my mother who was an amazing cook but she rarely followed a recipe. Culinary school presented a challenge since they’re not huge fans of winging it. Following recipes was hands down the most stressful part of my time at Natural Gourmet.

I’ve come to realize that my Facebook and Instagram pictures of meals I’ve prepared up are super annoying. Mostly because I’m told repeatedly. I never include recipes. Because I don’t have them. I don’t post much on this blog for that very same reason. Mind you, one of the main purposes of this blog is to post recipes that make it easier to cook health-supportive meals. It’s a problem I need to overcome so here I am.

After being asked a bunch of times yesterday for a recipe, I’ve thrown together this not so fancy or eloquent post. I’ll link out to health related information once I get this up. I just need to get this up!

Here’s the recipe for the coconut Thai soup I made last night. Please tweak it as you see fit. And since I don’t measure much, go light with the salt and taste as you go keeping in mind that the longer it cooks, the taste of the salt intensifies.

Note: I made homemade chicken broth yesterday with a small D’Artagnan organic chicken. You can use store-bought organic chicken or vegetable broth. Both work. I’ll post chicken and vegetable stock recipes at some point (hopefully!).

PS: Sorry I don’t have more photos. I’ll add them next time I make this dish.

Coconut Curry Soup
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Coconut Curry Soup
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Ingredients
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Instructions
  1. In a large pot or Dutch oven, heat oil over medium heat.
  2. Add onions and cabbage. Cook for 5 minutes or so until somewhat tender, stirring occasionally.
  3. Add curry powder and pepper flakes. Stir for a minute or two to release flavors.
  4. Add stock and stir with wooden spoon to scrape off any brown bits that may be on the bottom or the pot. Flavorful!
  5. Add sea salt, zucchini and potatoes. Cover and cook for 10 minutes.
  6. Add bok choy stems and red pepper. Cook for 5 minutes.
  7. Add mushrooms, tomatoes, and bok choy greens. Cook for 5 minutes.
  8. Turn off heat.
  9. Add can of coconut milk and combine.
  10. Taste it. Need salt? Add some.
Recipe Notes

You can add a protein if you’d like. Chicken, shrimp, chickpeas or tofu all work well. I served this over brown rice noodles because my husband loves his carbs!

Once in the bowl, add the avocado slices, sprinkle some cilantro, squeeze a little lime and drizzle a little toasted sesame oil. And you’re done!

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