Proteins for Breakfast
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Muffin Cup Frittatta
Turkey Sausage Gravy (for biscuits or oven fried potatoes)
This is a great grab and go breakfast or lunch. It was in the Wild Oats magazine. They are actually better cold than warm! Pair up with a salad for lunch, yummy! It seems like a long recipe but it goes fast and if you double it, you save some work later!
Muffin Cup Frittata Preheat oven to 375
Double your recipe and serve some immediately,
save the others for Breakfast or lunch later in the week.
Makes 8 Large Muffin Cups – Cast Iron is best, season first
KEEPS UP TO 1 WK In sealed refrigerated container
Ingredients
8 Free Range Organic Eggs
2 oz. Wild Oats Raw Cheese
Cheddar, Montery Jack or, Jalapeno Monterey
Or 2 oz. Feta cheese crumbled
½ c Veggies
1 tsp Garlic
1 tsp dry basil or
¼ c fresh basil
1 Tbs Yellow sweet onion
10 cherry tomatoes
Sea Salt
Fresh Ground Pepper
Cold Pressed Extra Virgin Olive Oil
Instructions
Prep Muffin Cups
Grease well with coconut oil or olive oil or olive oil spray
Prep Veggies
In Food Processor
Use your Fine Grater Blade
Grate ½ cup of your favorite veggie:
Broccoli
Spinach
Zuchinni
Grate 1 Tbs Sweet Yellow Onion
In Cast Iron Skillet
Saute 1 tsp chopped garlic in 1 Tbs Olive Oil
Add veggies and cook until tender but not mushy,
about 2 minutes.
Set Aside
Cut 10 cherry tomatoes in half and squeeze out seeds
Run tomatoes through food processor using S blade until chopped lightly
Prep Cheese (if you are using the feta you don’t need to run it through the food processor)
In Food Processor
Use same grater blade
Grate 2 oz of your favorite RAW cheese
Set Aside
Prep Eggs
In Food Processor
Use your S blade and blend well on Hi for about 1 minute
4 whole eggs
4 egg whites
¼ tsp salt
fresh ground pepper to taste (a couple of grinder turns)
1 tsp dried basil
Add Veggies, Tomatoes and Cheese to Egg Mixture pulse with S blade to blend well.
Ladle the mixture into muffin cups. Bake at 375 for 18-20 minutes until you can stick a knife in middle of egg and it comes out clean. Frittatas will expand during cooking but will collapse when they cool. When cool, remove from muffin pan, refrigerate in airtight container for up to one week.
Serve with a crisp veggie salad for lunch or a glass of fresh raw juice for breakfast.
Per ½ cup serving: 70 cal, 4 g fat, 2 g sat fat, 110 mg cholesterol, 6 g protein, 2 g carb, 0 fiber, 193 mg sodium
Sausage Gravy
This southern breakfast favorite never tasted so good! But it’s not raw so you will definitely need to Take your enzymes!
This gravy is best when the sausage, onions, garlic and fennel are slow cooked for about ½ an hour. Make sure you have enough of the fat you are using (natural balance or butter) as the turkey is very lean and will cook dry without much flavor. I have also found I like Rice Milk butter than Almond but make sure it has little or no sugar or it will be too sweet. This was a great hit at the class!
INGREDIENTS:
1 lb Diestel Turkey breakfast sausage cooked in 1-2 T Olive Oil
½ sweet onion, minced
1 tsp minced garlic
¼ tsp fennel seeds
2 tablespoons natural balance butter spread or organic butter
3 tablespoons white spelt flour
1 1/2 to 1 3/4 cups Almond, Rice or Soy milk - Make sure it’s organic and no added sugar
Sea Salt and Fresh ground pepper, to taste
dash cayenne pepper, optional
PREPARATION:
Cook sausage with 1-2 Tbs olive oil, garlic, onion and fennel in a medium skillet (cast iron is best) over medium-low heat, stirring and breaking up with a spatula.
With a slotted spoon, removed the browned crumbled sausage to a paper towel-lined plate. Add 2 tablespoons natural balance or organic butter to the drippings in the skillet.
Gradually add flour, stirring until blended and bubbling. Gradually add 1 1/2 cups Almond, Rice or Soy milk; continue stirring and cooking until thickened and bubbly. Add the crumbled sausage. If too thick, add a little more milk or water. Taste and add salt and pepper. Stir in a dash of cayenne pepper, if desired.
Serve over hot split and buttered Spelt biscuits.
** If you don’t have anyone who is absolutely lactose intolerant you can add a dash of whole cream at the end to give it a more creamy color, flavor and texture. Your family won’t even know you used alternative milk.