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.

Breakfast Potato with Mushroom and Cilantro

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This is one of the many ways to enjoy a nourishing breakfast using potatoes.


2 Tbs. coconut oil

4 cloves garlic, peeled and chopped

5 crimini mushrooms, washed and chopped

3-4 medium potatoes, skins washed and diced

2 Tbs. fresh cilantro, washed and chopped (optional)

½ tsp. sea salt (or to taste)


Heat coconut oil on med, add garlic and sauté until slightly brown. Turn heat down to medium-low and add mushrooms, sauté until they don’t look raw anymore, about 1 – 2 minutes. Then add potato and salt then mix to make sure that all potatoes are coated in oil.

Cover with a lid and turn vegetables every few minutes to prevent from sticking. Cook about 10 minutes or until potatoes are tender enough to cut easily with a fork. Add the cilantro just a few minutes before the potatoes are done.

Enjoy warm and sprinkle with cayenne if you like spicy


Some ideas to add on the side after dish is finished; add avocado or guacamole, salsa or fresh tomatoes, grated raw cheddar cheese, or add eggs to make it a frittata. You can add all the suggestions or none, the options are many!