Bell pepper

Kale/Spinach Frittata


Simple yet satisfying, frittata or omelets make the perfect breakfast where you can pack it full of goodness. The recipe below is one I most commonly use, but I change it up a bit depending on which vegetables are available.


  • 2 Tbs. Coconut oil or grass-fed butter- use more if needed
  • 1 small onion, dices
  • 4 cloves of garlic, diced
  • ½ red bell pepper, diced
  • 6 Crimini mushrooms, diced
  • 2 Cups cauliflower, broken into florets
  • 2 Cups kale, chopped OR 3 Cups baby spinach
  • 1/4 tsp. unrefined salt, or to taste
  • 5 free range eggs +1/2 tsp. sea salt, whisked in a bowl

Optional; grated raw cheddar cheese and/or avocado, cayenne


  1. Melt coconut oil or butter on medium heat and sauté onion and garlic until slightly golden.
  2. Add bell pepper and mushrooms, sate for about 2 minutes.
  3. Add cauliflower and stir for about 1 minute to cover in oil.
  4. Add kale and salt. (if using spinach, don’t add until cauliflower is tender; then add the spinach for 2 minutes covered.)
  5. Cover and reduce heat to low. Stir every few minutes to make sure it doesn’t stick. When kale and cauliflower are tender, it’s done.

There are a two methods to making frittata;

  1. Stove top – When vegetables are finished, pour whisked eggs and salt over vegetables and cover with a lid on low heat for about 5-10 minutes or until eggs are fully cooked.
  2. Oven; pan, dish, muffin tin (great for on the go or lunches, especially kids lunches). When vegetables are finished, transfer to a buttered/oiled baking dish of choice, then pour whisked eggs and salt mix over the vegetables. Bake in a pre-heated oven at 350 for about 20 minutes or until eggs are fully cooked and turning golden.

If you are using cheese, add it in the last few minutes by sprinkling over the top, then cover to let melt.

If using avocado, serve on the side or cream it and spoon on as you would sour cream.

Sprinkle powdered cayenne pepper for a spicy version.


The good thing about this is that you can cook the vegetables ahead of time; once a week if needed. Then reheat just before adding the eggs. If you choose to do it this way, make sure you melt a little coconut oil in the pan before re-heating vegetables, then adding eggs.

There are many variations for frittata; feta and spinach, tomato and mushroom, plain cheese, and more.

Eggplant Bolognese


Eggplant Bolognese

End of Summer/beginning Fall, perfect time to use up all those veggies. Here is a nice versatile recipe for a pasta sauce. It freezes well and packs well in school lunches.


4 Tbs. Olive oil (or more)
6 Japanese eggplants (about 6 inches long) or 2 large eggplants peeled in stripes and cut into 1 inch cubes.
1 large onion, chopped
3 large garlic cloves, minced
2 bell pepper (any color), chopped
1 lb. grass-fed ground beef
6-8 tomatoes, peeled and chopped
2 tsp. oregano
2 tsp. basil
1 ½ tsp. unrefined salt
¼ tsp. fresh cracked pepper


  1. Sauté eggplant in olive oil on low. When done, remove when finished and set aside.
  2. Sauté onion and garlic until slightly golden brown.
  3. Add ground beef, break it up and cook until fully browned.
  4. Add spices, oregano, basil, pepper, and salt. Sauté for about 3 minutes.
  5. Add tomato, mix, cover and simmer for about 30 minutes or until eggplant is very soft.
  6. When finished, blend in a food processor or hand held blender, or keep chunky.

Serve over quinoa or quinoa pasta.

Note: This makes a great school lunch for kids.