Archive of ‘Main Meals’ category

I’m lovin’ it– The Healthy Egg McMuffin made with Coconut Flour (Gluten-Free, Low Carb, Diabetic-Friendly)!

I really like breakfast food, and in my previous unhealthy life, didn’t always make time for a delicious and healthful breakfast. Me and Mickey D’s, we go way back. During my crazy mornings senior year of high school, a quick stop at McDonald’s took 5 minutes on a good day. You could chow down in your crappy space in the parking lot until the first bell rang, or just sneak the McMuffin in between your books if you had the cool teacher. They are unbelievably sturdy little buggers, and you ever notice how they don’t even mold… but I digress. Ah, fond memories… until the GERD set in before 2nd period.

Fast forward to now, where I still get a hankering for a fast food-style breakfast sandwich every once in awhile. With my gluten-free low carb english muffin recipe, you can enjoy the McMuffin and the period after consumption! The only hard part of this operation is the bun. Make up a batch and keep ’em in the fridge for food emergencies. I like organic or imported cheddar (no rBGH!), free-range organic eggs, and uncured pork sausage. I cheated this time and bought the round little patties from a box (they photograph better, nyah nyah!), but you could snag a tube of organic pork and make ’em yourself! Finances permitting, I ususally go that route and cook up a giant batch at once. They keep in the freezer and reheat just the pre-cooked kind for breakfast in a pinch.

Now don’t give me that look. Quit making excuses for running out the door with a donut clutched in your teeth. Instead of hitting the snooze button, get out of bed 10 minutes earlier to assemble this made over breakfast classic that will satisfy the convenience food junkie inside you.

Made-over Breakfast Sandwich

English Muffins
adapted from a recipe by Bruce Fife, N.D.

Makes five muffins

Ingredients:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour (Bob’s Red Mill preferred)
4 eggs
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup sharp cheddar cheese, finely grated

Preparation:

Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Sandwich Assembly Instructions:

Slice muffin in half and toast until heated through. Top one half with slice of cheddar cheese. Reheat sausage per package directions and place on top of cheese. Cook egg in a buttered ramekin or other circular muffin-sized microwaveable dish, covered in plastic wrap, on 50% power for 1 minutes 15 seconds, or until yolk is firm (remember to poke a hole in the yolk before cooking!). Slide egg out carefully. Sprinkle on sea salt and pepper to taste. Place the egg on top of the sausage and top with other muffin half. Consume immediately, or wrap in a napkin and get going!

~5g net carbs

Don’t have the time or the will to press buttons and get multiple items out of the fridge? Make a sweet variation of the muffins for spreads that don’t play well with garlic!

Sweet Variation of Breakfast Muffins:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour
4 eggs
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup mozzarella cheese, finely grated

Throw some peanut butter on your sweet buns, or better yet, bust out PB’s healthier twin sister– almond butter! AB is packed full of monounsaturated fats and flavor, with a distinct natural sweetness. For these reasons, no jar of almond butter lasts long enough to actually put it on something in my house.

Triple Chocolate Yogurt Parfait

Okay, let’s start simple. No cooking required with this one!

Being a chick, chocolate makes everything better. No really, it does. This is why I try to incorporate it into as many meals as possible, and was perfectly content, in the throes of my sugar addiction, replacing real food with vending machine fare. There is something about chocolate that goes straight your head and makes problems magically disappear while you’re licking the melty stuff off the Snickers wrapper. Problem is, the after effects of processed candy can kill the mood. The good news is, dark chocolate contains potent antioxidants exceeding the levels found in red wine (<– not a good breakfast option). The nibs are raw, unprocessed cacao with. Additionally, the saturated fat in cocoa is found to boost good cholesterol levels. Scientific debate aside, it just tastes so darn good!

Paired all of that goodness with yogurt, which provides 15% of your RDA of calcium along with 14g of protein, not to mention the probiotic boost courtesy of the friendly bacterial strains that give yogurt its delectable tang. You wanna get sick less and possibly live longer? You wanna burn fat and keep your hip bones intact when you’re 80? Eat up! It’s kinda crazy how many health benefits are associated with this stuff. With only 11g net carbs, you won’t feel a bit of remorse indulging in what looks (and tastes… promise!) like dessert for breakfast.


from left: flavorganics sugar-free vanilla extract, scharffenberger unsweetened cocoa powder, hershey’s special dark cocoa powder, lindt 85% cacao extra dark chocolate bar, raw cacao nibs

Triple Chocolate Yogurt Parfait

1 7 oz container strained greek-style yogurt (I love FAGE total!)
1-2 tablespoons of unsweetened cocoa powder
2 squares of 85% cacao extra dark chocolate (I like Lindt or Ghirardelli)
sweeteners, to taste
stevia
-erythritol

splash of pure vanilla extract
cacao nibs
sugar-free whipped cream (optional)
grated chocolate (optional)

Stir cocoa powder into yogurt until thoroughly combined. Melt squares of dark chocolate until liquified in microwave, watching carefully to avoid burning. I like to do this in 10 seconds increments, stirring every time. When chocolate is melted, stir it quickly into a couple of spoonfuls of the yogurt. Add it back into the rest of the yogurt and combine until streaks of chocolate are no longer visibile. Add sweeteners and vanilla extract, tasting and adjusting accordingly. Layer with cacao nibs so you get some crunch with every bite, or just sprinkle the nibs over the top. Garnish with whipped cream and more grated chocolate (use a cheese grater or zester).

Note the spoon standing up in the yogurt. It really is that luxuriously thick!

~11g net carbs per massive sundae

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