French onion soup

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.

Stuffed Quinoa Squash

quinoa stuffed squash

Stuffed Quinoa Squash 

This stuffed squash came out great using quinoa instead of rice. I was always worried to try it, but I’m glad I did because there is not a very noticeable difference. This was a simple stuffed squash that is originally a Lebanese stuffed squash.

Basic Recipe:
½  Cup quinoa
¼ lb ground beef
1 small onion
2tsp salt


Scoop the inside of the squash out and save the insides for squash hummus or breakfast fritters (there is a special tool for coring that can be found at middle eastern stores).                                                                                                                                  Mix all together in a bowl, then stuff the squash 3/4 full. 
Pour water to cover and tomato paste or use tomato sauce and 1 tsp salt. Boil for about 30 minutes or until the squash is tender.


That is a very simple version. Parsley, mint or other Herbs and spices and tomato could be added to the mixture or sautéed garlic to the boiling water when it’s almost ready.

Quinoa Meatballs

 quinoa meatballs

Quinoa Meatballs                                                                                                                                              

 This is a recipe that I made by accident one day.

 Basic Recipe:                                                                                                                                                                     

½ part quinoa
½  part grass fed ground beef
Salt to taste
1 small chopped onion

*Optional; add lots of herbs and garlic for Italian style.

You can add spices and whatever else you like.


Mix all in a bowl, roll into balls and cook (I did mine in a tomato sauce).

These cook fast about 20 minutes or longer if needed.  They should be firm. Make sure they are firm when rolling, if not, soak a little bit more quinoa in hot water for a few minutes, rinse well, then add to mixture.


*Quinoa should be soaked overnight then rinsed very well in a few changes of water the next day before use to get rid of the copper taste and help the digestion process while neutralizing the phytic acid.
The insides of the squash can be used to make breakfast fritters or squash hummus; another recipe to try with quinoa is  stuffed quinoa squash.