Category Archives: Meal Ideas

Meal Ideas: Super Healthy Heart Sausage Soup

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

Awhile ago, I wrote two blog posts (Part One and Part Two) about what I eat for breakfast and how that has gradually changed as I have figured out the sort of diet that works best for me and as I have shifted towards a focus on nutrient-density in all of my meals. Since then, my food choices have continued to evolve as I uncover more information about how to optimize health with food, so today I want to share the recipe for my current go-to breakfast.

The inspiration for this breakfast was Stacy from The Paleo Parents, who has written about how she eats soup for breakfast every morning. In January, bored with the breakfast I’d been eating nearly every morning for six months (yes, it takes me that long to get tired of a food – I’m a creature of habit), I decided to try throwing my homemade sausages and veggies into some broth to try to mix things up. The warm soup was a wonderful way to start a cold, Canadian winter day, so I decided to stick with it, making adjustments along the way to optimize both taste and nutrition.

Beef Heart Sausage Soup with Carrots, Parsnips, Kale, and Ginger

Beef Heart Sausage Soup with Carrots, Parsnips, Kale, and Ginger

NOTE: Follow the links in the ingredients list for details on the health benefits of each of the components of this soup.

MAKE AHEAD — In order to keep breakfast prep time to a minimum, it’s important to make the bone broth and the sausages ahead of time. These instructions will make enough for one week’s worth of soup, but they can be halved, doubled, or tripled easily.

Ingredients

  • 2-3 lb beef or chicken bones
  • water
  • 1-2 Tbsp apple cider vinegar
  • 2 lb grass-fed, grass-finished beef, minced
  • 1.5 lb beef heart, minced (this can be done in a meat grinder or a food processor)
  • Salt and pepper (or other seasonings if desired)

Tools

  • Stock pot or slow cooker
  • Large mixing bowl
  • 2 baking sheets (or 1 large)
  • Parchment paper

Method

  1. Place bones in stock pot or slow cooker. Fill pot with water. Add apple cider vinegar.
  2. Bring water to boil. Reduce to simmer. Leave to simmer for 12-48 hours (the longer it simmers, the more nutrients will be in the broth). When the broth is done, store it in glass jars or other containers.
  3. Preheat oven to 400F
  4. Combine ground beef and ground beef heart in a large mixing bowl. Mix in salt and pepper or other seasonings.
  5. Place parchment paper on each baking sheet.
  6. Form the beef/heart mixture into patties (approximately 4 oz each – 14 total). Place 7 patties on each baking sheet.
  7. Bake for 18-20 minutes.
  8. Remove from the oven. Let cool. Store.

DAY-OF — With the broth and sausages prepared ahead of time, there won’t be as much prep to do on the day-of. If you don’t have enough time in the morning, consider also steaming the vegetables ahead of time (while you’re making the sausages) so all you have to do the day-of is reheat and season the soup.

Ingredients

Tools

  • Chopping board
  • Knife
  • Medium saucepan
  • Wooden spoon
  • Measuring spoons

Method

  1. Chop carrots, parsnips, and kale to your desired size
  2. Combine carrots, parsnips, gelatin, ginger and bone broth in the saucepan over high heat. Bring to a boil. Reduce heat to medium.
  3. When carrots begin to soften, add kale and sausage to the pot.
  4. Season with turmeric, sea salt, and pepper. Add coconut oil.
  5. Simmer until carrots are soft enough to be pierced by a fork. (Total cooking time may be 20-30 minutes depending on the size of the carrots).
  6. Remove pot from heat. Serve and enjoy.

My Meal Rotation: Low-FODMAP AIP Recipe Roundup

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

In the guest post I wrote for The Paleo Mom blog, I suggested that a useful way to save time in the kitchen is to use a standard meal rotation: a list of several recipes (enough for a few weeks’  worth of meals) that you know how to make quickly and easily and that your family loves. This can be helpful because, by using the same recipes frequently, you’ll learn to make them faster and more easily and, by using the recipes on a rotating basis, your family won’t get tired of eating the same food all the time.

After I posted that, I received several comments asking for examples of this sort of meal rotation. I have decided, therefore, to share with you the meal rotation list that I currently use, including links to some of my favourite go-to recipes.

Because the meal ideas shared below are the ones I currently use in my rotation, they all adhere to a low-FODMAP, autoimmune protocol (AIP) paleo diet and contain modifications to that effect. For those of you who are able to tolerate high-FODMAP vegetables and/or nightshades, I highly recommend that you include a larger variety of vegetables in your side dishes. More advice on how to modify this meal rotation to fit your individual lifestyle and needs will be listed later.

1. Slow-cooked whole chicken with lemon and rosemary / roasted carrots and parsnips / steamed zucchini

2. Beef roast with gravy (omit the garlic, fennel, and Yorkshire pudding) / mashed rutabaga / roasted green beans

3. Panfried fish (any kind) marinated with herbs de provence and lemon / mashed turnip / cucumber salad (only use green parts of green onions)

4. Slow-cooked beef tongue / mofongo (mashed plantain with bacon) / braised kale

5. AIP hidden-liver meatloaf  (omit the celery, onion, garlic, paprika, fennel, and cayenne) / mixed green salad with olive oil and red wine vinegar / roasted carrots

6. Shrimp stir fry with kelp noodles, shredded carrots, baby bok choy, bamboo shoots, and water chestnuts (based on this recipe for shrimp chow mein)

7. Bun-less burgers (replace guacamole with homemade basil pesto) / kale chips / carrot fries

8. Bacon-wrapped chicken thighs / plantain chips / steamed zucchini

9. Zucchini lasagna (follow the low-FODMAP modifications) / mixed green salad with olive oil and balsamic vinegar / roasted parsnips

10. Panfried shrimp marinated in herbes de provence and lemon / zucchini “pasta” (omit garlic and walnuts) / steamed carrots

11. Beef liver (omit onions) / mashed rutabaga / braised chard

12. Beef heart soup with ginger, carrots, parsnips, and kale (recipe coming soon)

13. Herb-crusted pork loin (omit garlic and paprika) / carrot and ginger soup (omit onions and garlic) / braised kale

14. Beef stew with turnips and greens (omit onions and garlic)

In my household (two people and occasional guests) these 14 meals generally last us for 4 weeks: I make 4-6 servings of each, enough for one freshly-cooked meal and one meal of leftovers. (A serving size in my house is generally 6-8 oz of meat with 2-4 cups of vegetables on the side). To modify this for a larger household, I recommend doubling or even tripling the recipes so that they can feed more people.

To devise your own meal rotation, pick out recipes that you know well and that you really enjoy. Pay attention to how long each meal takes to cook: if you don’t have much time for cooking, opt for slow cooker recipes and ones that can quickly be fried up in a pan on the stove. Also pay attention to the relative prep times and cooking methods of your side dishes: don’t plan to cook two things in the oven at the same time but different temperatures, because it’s not going to work. Moreover, it’s important to balance the relative difficulty-level of the main dishes and side dishes: if you plan to prepare an elaborate main dish, keep the side dishes simple, and vice versa.

Once you have your meal rotation planned, test it out. Pay attention to how long it takes to prep and cook a certain meal and how to time your prep so that everything’s ready for the table at approximately the same time. This sort of information can be really useful when you’re deciding when to use that recipe again: is it more suited to a weeknight? or a weekend? should you prep the side dishes 30 minutes before the main dish is out of the oven? If you’re particularly keen, you can take a moment to write these notes on the recipe so you’ll have them for future reference.

While it’s nice to rely on the same meal rotation all the time, it’s a good idea to switch a few of the meals up every so often, especially to account for seasonal availability and cooking methods. The meals listed above are part of my winter menu and therefore contain a large number of starchy root vegetables, which are the only local veggies available in my area this time of year. I also opt more for roasted vegetables and wilted/braised greens in the winter, whereas in the summer I go for fresh salads. Modifying your meal rotation every three or four months to fit the seasons can also keep your meals from getting boring or repetitive.

However you choose to modify your meal rotation plan, I hope you’ll find it to be a helpful, time-saving tool for your kitchen.

Have any other meal rotation ideas or tips? Post them in the comments below!

Meal Ideas: Chicken Thighs with Squash Fries and Braised Greens

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

Chicken thighs with butternut squash fries and braised rainbow chard

Chicken thighs with butternut squash fries and braised rainbow chard

As the weather has gotten progressively colder over the last month, I have found my mind more and more frequently turning to meals like this one. There’s something about fall weather that just begs for roasted squash or root vegetables, and the chicken — with crispy skin right out of the oven — seems like the perfect pairing.

This is a great meal to make for company because all of the prep can be done ahead of time: all that’s left to do right before dinner is to quickly braise the greens and to take the chicken and fries out of the oven.

Ingredients

  • 6-10 Chicken thighs (however many will fit on your baking sheet)
  • 1 Butternut squash (a few sweet potatoes would also work well)
  • 1 bunch swiss chard (or kale or spinach or a combination)
  • 3-6 Tbsp coconut oil (or other cooking fat)
  • 2 tsp herbes de provence
  • salt and pepper
  • water

Tools

  • vegetable peeler
  • 2 baking sheets
  • parchment paper
  • frying pan

Method

  1. Preheat the oven to 425 F
  2. Peel and cut the squash according to these instructions. Cut into fry-shaped wedges or 1″ cubes, depending on your preference.
  3. Place parchment paper on each baking sheet
  4. Melt coconut oil
  5. Spread out squash pieces on one baking sheet.
  6. Toss with 1-2 Tbsp coconut oil. Sprinkle with salt and pepper.
  7. Place chicken thighs on the other baking sheet
  8. Mix the herbes de provence with 1-2 Tbsp coconut oil. Spread over the chicken thighs.
  9. Place both baking sheets in the oven for 40-45 minutes. Flip squash half-way through (20 minutes).
  10. After about 30 minutes, roughly chop the greens, removing the stems.
  11. Place frying pan on the stove over medium-high heat and add remaining coconut oil to the pan.
  12. Sauté greens along with coconut oil and some water according to these instructions.
  13. When the greens are fully wilted, serve alongside the chicken thighs and squash fries.

Meal Ideas: Liver and Onions

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

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Grass-Fed Beef Liver and Onions with Mashed Rutabaga

It took me a long time to work up the courage to try making this meal for the first time. Like many people, I grew up with a socialized prejudice towards organ meat, especially liver. This was not helped by the fact that one of the only times I ever tried it  was in a restaurant where they’d overcooked it. (Yuck). When I started eating paleo and decided to seek out the most nutrient-dense foods, I discovered that grass-fed beef liver is one of the most powerful superfoods out there. It’s full of vitamins, including (but not limited to) iron, zinc, B12, folate, A, D, and K2. Still, I was hesitant to try it because all I could think of was that overcooked liver taste.

This is now one of my favourite go-to meals for several reasons. First for me, of course, is nutrient density, but believe me when I say that that would not be a good enough reason to put it on the table in my household. My non-paleo boyfriend couldn’t care less about nutrition and nutrient density, but he loves this meal — the first time I made it he asked if we could have it “every night”. This is for three reasons. First, it’s inexpensive: organ meat is some of the least expensive protein around, and I buy 1.5 lb bags of grass-fed beef liver from a local farmer for $3. That’s $2 per pound! Second, it’s quick to make, so it’s an excellent candidate for a quick weeknight dinner. Third, if cooked correctly, it tastes really good. The trick is to not overcook it.

The instructions below are just for liver and onions. I recommend having one other side vegetable as well, but the type of veggie is totally up to your own tastes. My favourites with this meal are Mashed Faux-Tatoes from Practical Paleo or mashed rutabaga because they are useful to soak up the liquid from the onions. Both of those suggestions take awhile (around 45 minutes with prep usually), so if you don’t have that time, I recommend just putting something like carrots or broccoli on the stove to steam while you prepare the liver and onions.

Ingredients

  • 3 large white or yellow onions
  • 2 Tbsp cooking fat, separated (I usually use bacon grease or tallow for this)
  • 1-1.5 lbs grass-fed beef liver, strips
  • red wine (or red wine vinegar), to taste
  • salt and pepper, to taste

Tools

  • Large-bottomed pan (preferably stainless steel)

Method

  1. Slice onions thinly
  2. Melt 1 Tbsp cooking fat over medium-high heat
  3. Add onions to the pan; sauté until translucent (usually 15-20 minutes)
  4. When onions are done, remove from the pan
  5. Melt the second Tbsp of cooking fat in the pan
  6. Add strips of beef liver to the pan
  7. Cook for 60-90 seconds on each side (just until the outside is all browned — the inside should still be pink)
  8. Remove liver from the pan
  9. Add onions back to the pan and deglaze with a splash of wine or vinegar
  10. Sauté a few minutes longer (until all the tasty brown bit from the bottom of the pan have become part of the sauce)
  11. Add salt and pepper to taste
  12. Serve onions over liver and with a side of vegetables.

Meal Ideas: Bunless Guacamole Burgers with Carrots and Kale Chips

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

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Bunless Guacamole Burgers with Heirloom Carrots and Kale Chips

I love pulling together this meal when I have guests over for dinner because of how colourful, flavourful, and easy to make it is. When I have people over for a meal I don’t want to spend all my time in the kitchen, so it’s nice to have a meal that doesn’t take long to put together and which will appeal to nearly any picky eater (paleo or not). The kale chips especially go over well with everybody, and my non-paleo boyfriend frequently requests them. The one downside to this meal is that there are rarely any leftovers because no matter how many kale chips I make, they ALL disappear by the end of dinner.

This recipe makes about 4 servings, but it’s very easy to add more ingredients and follow the same instructions. To make multiple batches of kale chips, make sure to put the first batch in the oven before making the burgers. My kale chip instructions come from this recipe; I don’t take any credit for how great they taste.

Ingredients

  • 1-1.5 lbs ground meat (I use beef, but any meat would work)
  • 1 lb carrots
  • 1 bunch kale (any variety, but I find the curly type works best for chips)
  • 1 Tbsp cooking fat (I recommend bacon grease or tallow)
  • 2 Tbsp coconut oil
  • Salt
  • 2 ripe avocados
  • 1/2 large red onion
  • juice of 1/2 a lime (or to taste)

Tools

  • Saucepan
  • Steamer basket (optional – you can boil the carrots instead)
  • 2 Baking trays
  • Parchment paper
  • Large frying pan with a lid
  • Small mixing or serving bowl

Method

  1. Preheat oven to 325F
  2. Form ground beef into 4 roughly equal patties (mine usually end up being between 4 and 6 oz)
  3. Slice carrots (or cut them into long “fries” like in my picture above) and place them in the steamer with some water
  4. Tear kale into roughly 1 inch pieces, wash them, and dry them between layers of paper towel
  5. Spread the kale over two baking trays covered with parchment paper
  6. Melt coconut oil (should only take about 20 seconds in the microwave) and drizzle over the kale
  7. Toss the kale to coat it in coconut oil
  8. Sprinkle the kale with salt (not too much since the kale will shrink in the oven)
  9. Place the baking trays in the oven for 20-22 minutes
  10. Start heating the carrots on the stove. Use high heat until the water boils, then reduce heat to medium.
  11. While the kale and carrots are cooking, melt the cooking fat in a large frying pan over medium-high heat and add the burgers
  12. Brown each side of the burgers, then reduce heat to medium and cover the pan. Leave the pan covered for about 10 minutes or until the burgers have cooked through.
  13. Meanwhile, chop the avocados and onions and combine them in a small mixing bowl. Mash the avocado with a fork. Add the lime juice and combine.
  14. If everything has gone according to plan, all the elements of the meal should be ready at approximately the same time. Serve one burger topped with guacamole with a quarter each of the carrots and kale.

Meal Ideas: Pesto Chicken Spaghetti Squash with Asparagus

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

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Pesto Chicken Spaghetti Squash with Steamed Asparagus

This is one of my favourite go-to weeknight meals for the spring and summer. It’s seasonal and flavourful and, best of all, it’s easy to put together quickly. The following recipe serves 2-4 people (depending on the appetites of those in question), but I usually double it because it reheats well. If you’re not a big fan of chicken, this is also excellent with sautéed or grilled shrimp.

Ingredients

  • 1 large spaghetti squash
  • 1 lb boneless, skinless chicken thighs or breasts
  • 1 large cooking (yellow) onion
  • 1 Tbsp cooking fat (coconut oil, duck fat, or butter would be best)
  • 1 bunch asparagus (broccoli would also be good if asparagus isn’t in season)
  • 1/2 cup fresh basil
  • 2 cloves garlic, minced
  • 1/4 cup olive oil
  • salt and pepper, to taste

Tools

  • microwave
  • frying pan or wok (big enough for the amount of meat you’re using)
  • saucepan
  • steamer basket (optional – you can boil the asparagus instead)
  • blender or food processor (I use a hand blender)

Method

  1. Cut several slits in the outside of the spaghetti squash with a knife
  2. Place spaghetti squash in the microwave
  3. Microwave for 3-5 minutes (depending on the size of the squash), then turn over and microwave for another 3-5 minutes
  4. While the squash is microwaving, dice the onion and chop the chicken (1 inch pieces)
  5. Remove the squash from the microwave
  6. Cut the stem-end off the squash, then cut the squash in half lengthwise. Set to cool
  7. Snap the ends off the asparagus and place them in the steamer basket over a saucepan with some water. Set over high heat until the water boils, then reduce heat to medium.
  8. Melt cooking fat in the frying pan over medium-high heat
  9. Sauté onions until translucent
  10. Add chicken to pan. Sauté until cooked through, stirring often.
  11. While the onions and chicken are cooking, combine the basil, garlic, olive oil, salt, and pepper in the blender. Blend until smooth.
  12. When the squash is cool enough to touch, remove and discard the seeds. Then, use a fork to shred the squash into spaghetti-like strands.
  13. Toss spaghetti squash with the pesto, onions, and chicken. Serve with asparagus.

Meal Ideas: The Evolution of a Paleo Breakfast (Part II)

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

The Evolution of a Paleo Breakfast in Four Stages (Stages 3 & 4)

Stage 3: Hodge Podge

IMG_0389Curried Cabbage, Ground Pork, and Roasted Sweet Potatoes

This meal is an excellent one for people small budgets and big appetites. Sweet potatoes are an excellent, inexpensive, and nutrient-dense carb source for any meal, and cabbage is even less expensive (usually $0.79/lb). One head of cabbage will produce a lot of food.

I have two favourite ways to prepare cabbage. For red cabbage I like to use the recipe for sautéed cabbage, apples, and onions from Practical Paleo. For green cabbage (as pictured above) I prefer to sauté the cabbage with some yellow onions and a generous helping of curry powder (turmeric alone would also be great). Always remember to use a good quality fat like coconut oil or pastured lard when sautéing.

The protein in this meal was also chosen for its economy: ground pork is generally less expensive than other ground meats, so if eggs aren’t an option, it’s a good choice for a budget meal. I ate between 4 and 6 ounces of ground pork mixed in with the sautéed  cabbage. Ground pork is also a good meat to buy from a good source (pastured pigs). While any good quality meat will be more expensive than meat from animals raised in CAFOs (Concentrated Animal Feeding Operations), ground pastured pork is usually still under $5/lb and it’s better for your health.

Stage 4: Nutrient Density

IMG_0564Beef Heart Sausage with Braised Kale, Steamed Carrots, and Raw Sauerkraut

The most recent iteration of my breakfast journey was chosen mostly for its nutrient density. In June 2013, I started the Autoimmune Protocol (AIP) to help heal my gut and hopefully improve my symptoms of Raynaud’s Disease (an autoimmune-related condition which affects the circulation of blood to my hands, feet, and nose). One of the recommendations on AIP is to eat nutrient-dense foods as often as possible.

The sausage patties shown in the picture are ones I make myself using half grass-fed beef and half grass-fed beef heart. I get my sausage meat at Your Corner Butcher in the Byward Market, Ottawa, because ALL of their beef is 100% grass-fed. Heart meat is delicious; I highly recommend it to anyone who wants to eat more nutrient-dense meat without having to deal with the strong taste of liver or some other organs. Because heart is a muscle, it isn’t all that noticeably different from regular muscle meat. Like all organ meats, heart is also less expensive than muscle meat. I prepare my sausages according to this recipe, using the instructions for cooking them in the oven. I highly recommend using the spices dictated in the recipe: I tinkered around with my own combinations for a while, but I can’t find anything better than that sage, mace, and garlic powder combo.

The vegetables for this meal are the result of a fairly random choice. In accordance with the diet recommendations made by Dr. Terry Wahls, I try to always have about 3 cups of vegetables on my plate at each meal. Braised kale and steamed carrots are two vegetables that often end up on my plate because they’re inexpensive and easy to make in large batches, but sometimes I’ll use sautéed red cabbage and/or a microwaved sweet potato (3-5 minutes depending on size).

The final part of this nutrient-dense meal is my homemade raw sauerkraut. Sauerkraut has many benefits to overall health because it is a probiotic food. The beneficial bacteria which are the result of the fermentation process can help your immune system and improve gut health. I use the recipe from Practical Paleo to make it myself, and I often ferment some carrots and ginger with the cabbage. If you don’t want to make it (or don’t want to wait two weeks for it to ferment), there are many brands of raw sauerkraut that can be found in almost any organic or natural food store. My favourite brand before I started making my own was Karthein’s Unpasteurized Organic Sauerkraut. I usually see it sold for $9.99/jar, but I can make 2 jars of it at home for the price of one organic cabbage ($3 at my local farmer’s market).

There are a lot of options for breakfast outside of cereal, oatmeal, and toast. Hopefully with these thoughts and suggestions you will be able to find a breakfast combination that suits your taste, your health, and your time and budget constraints. Bon Appetit!

Meal Ideas: The Evolution of a Paleo Breakfast

This post is part of the Meal Ideas series. Finding something to eat that is simultaneously affordable, quick to prepare, healthy, AND delicious can be next-to-impossible sometimes. In this section I post pictures of the food I make, links to recipes I love, and some tips for saving time and money while still cooking great-tasting healthy food.

The Evolution of a Paleo Breakfast In Four Stages (Stages 1 & 2)

Stage 1: The Paleo Template

IMG_0332Kitchen Sink Frittata with Roasted Cinnamon Sweet Potatoes

I call this breakfast my “paleo template” breakfast because it meets all of the basic criteria of paleo but still isn’t very far from standard breakfast food (an omelet and home fries), so it is a great place to start. Despite the mess of colours that ends up on the plate, this breakfast is actually very easy to put together. This breakfast is useful for an on-the-go lifestyle because the dishes can be made in large batches ahead of time, frozen or refrigerated, and then reheated when you want to eat them.

The Kitchen Sink Frittata is really just a combination of whatever veggies and meat you happen to have around (or whatever was on sale at the grocery store that week) and eggs (which are probably the least expensive protein source around, even if you’re buying pastured eggs). Sautée the meat and veggies till they’re cooked, fold in twelve eggs, season with salt and pepper to taste, and cook for a couple of minutes until the eggs start to get more solid. Pour the mixture into an oven safe dish (I used a 9×13 lasagna pan) and broil for 3-5 minutes until the top is golden brown. Usually I would make this with a bunch of kale, a large onion, 8 oz of cremini mushrooms, a sweet red pepper, and a pound of bacon or sausage.

The Roasted Cinnamon Sweet Potatoes are a great alternative to home fries if you prefer sweet potatoes to white potatoes like I do. (If you prefer white potatoes, try roasting them instead). Just chop or dice up a few sweet potatoes (however many will fill the container you have – I used a large roasting pan, which fit four large sweet potatoes) and through them in the pan. Then coat the potatoes with cinnamon and melted coconut oil (butter or animal fat would also be good). Roast them at 400F for 45 minutes to an hour, stirring every 15-20 minutes.

If Roasted Sweet Potatoes seem like too much work to you, try just microwaving a whole sweet potato (make sure to puncture the skin with a fork) for 4-5 minutes and eating that alongside your frittata instead.

Stage 2: Egg Sensitivity

IMG_0370Roasted Cinnamon Sweet Potatoes, Bacon-Braised Kale, and Sautéed Veggies

This new breakfast came about because I realized, after completing my first Whole30, that I have a sensitivity to eggs. After being pretty-much paleo for four months and 100% paleo for one month, I was feeling much better in some ways, but in other ways things were getting worse: the more eggs I ate, the worse my digestion got. I stopped eating eggs, and in less than 24 hours I was feeling MUCH better.

Because I eliminated eggs so quickly and then didn’t go back, I had to quickly find an egg-free breakfast alternative that wasn’t going to take any longer to prepare than the old breakfast. What I ended up with was basically the “paleo template” breakfast without the eggs. I continued to make the roasted sweet potatoes, and I sautéed the other veggies together to eat on their own.  For protein I made bacon-braised kale, which I adapted from The Paleo Mom’s recipe for Bacon-Braised Cabbage. Instead of cabbage, I used kale, but other than that the instructions are the same.

This version of breakfast didn’t really end up having enough protein for me, so I eventually moved on to a new egg-free breakfast. To see that one or the next (my current breakfast) take a look at Part Two of this post.