sun dried tomato and artichoke frittata

IMG_0021

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!

IMG_0023

Ingredients

  • 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

Directions

  • 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.

Advertisements

Frozen Chocolate Crunch Bites

IMG_4205

As a little girl, one of my favorite snacks was my mom’s rice krispie treats.  Of course, knowing my mother, she made them without the marshmallows and instead used peanut butter to hold them together.  For a grain-free alternative, the shredded coconut in these rich and creamy treats provides a bit of crunch!

These sweet little bites are packed with protein, quality, and taste!  Quick to make, they are perfect for an afternoon snack on a hot summer day.  Because coconut oil melts at 76 degrees, they will melt quickly in your hands so be sure to keep them cool until ready to enjoy!

Cacao and maca powders are wonderful ancient super foods containing anti-oxidants, minerals, & vitamins and have been shown to enhance moods and focus.  Maca is a root that grows high in the mountains of Peru and as an adaptogen it nourishes the endocrine system and boosts adrenal function.  The combination of cacao and maca will stimulate your energy, boost your stamina, and put a smile on your face.

Enjoy these sweet bites of rich, chocolatey goodness—a perfect grain-free snack for all ages!

Ingredients

*For a sweeter affair, stir in chopped dark chocolate pieces.

Directions

  • Line a baking sheet with parchment/waxed paper.
  • Combine all ingredients and mix together.
  • Using cookie/ice cream scoop, drop chocolate balls onto lined baking sheet.
  • Immediately place in the freezer for 30 minutes before serving.
  • Enjoy and store remaining chocolate bites in the refrigerator (if there are any left!).

IMG_4204

tart and fresh blueberry scones

photo 2

This past week I have been studying like crazy for my nutrition final and on my way to being a certified nutritionist! I have learned more that I could ever imagine and am excited to share this passion with others.

My head is crammed with facts and I have been finding myself snacking on frozen blueberries! Yes, random… but they are a delicious, cool snack especially in this hot Hawaiian sun.  Summertime means brightly colored fruits…my favorite being berries as these little clusters are packed with anti-oxidants, vitamins, and low in sugar content.

Adding lemon zest to the scones gives a slightly tart and refreshing taste.  These scones are light and fluffy due to the nut flour and butter—they are best eaten fresh or stored in the refrigerator to keep from spoiling!

A perfect, satisfying snack when craving something sweet and carb filled—but these scones are packed with protein, good carbohydrates, and nutrients leaving your tummy happy!

Blueberry scones

Directions

  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  • In a mixing bowl, combine all dry ingredients & eggs, kefir, maple syrup, and lemon zest. Mix thoroughly.
  • Thinly slice cold butter and using a fork or pastry knife mix the butter into the dough. It is ok if there are small chunks of butter in the batter.
  • Fold in frozen blueberries and lightly stir together.
  • Working quickly, as it is important for the dough to stay cold, shape into flattened circles and place on parchment lined sheets.
  • Bake for 20-22 minutes, until scones are golden brown on top.
  • Serve warm with butter or whipped cream! For a desert add a dollop of lemon curd!