sun dried tomato and artichoke frittata


As Stephen has been out to sea for 2 months now, I finally feel myself settling in a routine.  Staying busy and having a routine makes each day a little easier, although I constantly miss him.  Mornings usually mean being awoken at 6:15 by a joyful, tail-wagging golden puppy, long walks before it becomes unbearably hot,  coffee with rich cream, and always a big egg scramble.  Breakfast is my favorite meal and always consists of eggs, vegetables, and cheese combined in some creation.  This morning, I found a jar of artichoke hearts and sun dried tomatoes and decided to put them to good use.

Breakfast is the most important meal of the day as it jumpstarts your metabolism and will keep your energy high throughout the day.  Eating quality protein and fresh vegetables instead of sugary breakfast cereals will leave you satisfied until lunch! Frittatas or baked egg dishes are an easy way to have quick morning leftovers ready to eat.  Enjoy this combination of rich, creamy feta cheese and tart sun dried tomatoes to flavor your morning start.

Rise and shine!



  • 6 eggs
  • 3 tbsp whole milk
  • 10 sun dried tomatoes
  • 8 artichoke hearts (canned or fresh works fine)
  • Large handful of fresh spinach
  • Feta cheese crumbles
  • Salt and pepper


  • Preheat oven to 350 degrees.  Use coconut oil or ghee to coat the baking dish.*
  • Finely chop sun dried tomatoes and artichoke hearts.
  • Whisk together eggs, milk and salt and pepper.
  • Place chopped vegetables and spinach at the bottom of the baking dish and pour eggs to cover.
  • Sprinkle with feta cheese crumbles.
  • Cover pan with foil and bake for 25 minutes. Remove foil covering and continue baking for 10-12 more minutes or until middle of egg dish is fully cooked.
  • The edges of the frittata should be golden brown and slightly crispy.

Bon appetite!

*I used a 9 1/2 inch oval baking dish.


Goat Cheese Omelet with Mushroom Cream Sauce


As I eat eggs in some form each morning, whether scrambled with sharp cheddar cheese or fried served with bacon and almond flour pancakes, I am always experimenting with ways to spice up the morning routine.

Eggs are the perfect food, containing all 9 of the essential amino acids and require virtually no digestion.  They are also high in cholin, necessary for brain functioning and memory, thus a great way to jump start your day!  The protein, good fat of the goat cheese, and leafy green combination of this dish with sustain you throughout the day.

This quick mushroom cream sauce is easy to make and simply delightful.  You can taste the buttery flavor, yet it is not too rich.  The bitter arugula greens provide a contrasting flavor.

Ingredients for 1 omelet:

2 eggs, beaten with a tablespoon of milk

goat cheese crumbles

2 mushrooms, thinly sliced

1 tsp bacon grease

1 tablespoon red onions, chopped

1 clove garlic, minced

1 tablespoon heavy cream

salt and pepper


Over medium heat, sauté mushrooms, garlic, & onions in bacon grease.  Allow the mushrooms to brown and become soft, about 3 minutes.  Add the cream and continue to sauté.

In a small round non-stick pan or omelet pan, cook eggs and crumble goat cheese in the middle.  Fold omelet in half and allow the goat cheese to melt.

Plate on a bed of arugula with mushroom cream sauce on top.  Bon appetite!



Arugula Pesto


There is something about pesto that just makes food taste fresh and great.  Maybe its the salty, buttery combination or maybe its the fact that the bright green hue adds much color and flavor to any dish.  This rich pesto can accompany your morning eggs, evening vegetables or as a spread for your afternoon snack of parmesan crisps.  I must say that because of the arugula, this pesto is better when served raw or as a topping rather than cooked into the food.

Arugula is packed with vitamin A and K, fat soluble vitamins, thus eating arugula pesto with good fats such as walnuts, olive oil, and cheese will ensure that all nutrients are absorbed in your body.  It also contains folic acid, necessary for brain functioning, and minerals—calcium, iron and potassium.

4 cups arugula, firmly packed

1/2 cup fresh basil

1/2 cup walnuts

1/2 parmesan cheese

3/4 cup olive oil

8-10 cloves garlic, depending on size

1/2 teaspoon sea salt

dash of freshly ground black pepper

dash of cayenne pepper

Blend all ingredients together in a food processor and enjoy!

Great topping with Parmesan Crisps!

Where to find the best ingredients—

Olive Oil

Sea Salt (Amazon or VitaCost)

Roasted, Crispy Walnuts