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.


fresh basil and sun-dried tomato spaghetti squash pasta

Under the constant and warm Hawaiian sun, my backyard basil plant has bloomed and I can barely eat the bright green, organic leaves fast enough! I feel like I am constantly walking outside to grab some fresh basil to go with my scrambled eggs or to finely chop the leaves into a salad.  My recent favorite has been making homemade balsamic basil dressing (which I will post soon!).  The new puppy seems to love my basil plant too!

As basil naturally lowers blood sugar levels, with my blood glucose issues, I happily consume lots of this natural, fresh medicine!  Basil also acts as a natural detoxifier and normalizes adrenal and stress levels.  Yes, the Italians know what they were doing when they serve appetizers with fresh basil leaves and sauces to accompany your glass of wine.

This spaghetti squash pasta recipe is quick and simple to make for a dinner party or for an easy meal for one!  The fresh ingredients fill your plate with color and leave you satisfied, but this recipe definitely wins for comfort food…without all the harmful carbohydrates of course :)

Serves 2 for a side dish or 1 for a complete meal.



  • 1 cup cooked spaghetti squash
  • 2 tablespoons butter or ghee
  • 2 cloves garlic (large), crushed
  • dash of sea salt
  • 2 generous handfuls baby spinach leaves
  • 4 sun-dried tomatoes, diced
  • 4 fresh basil leaves, sliced
  • 1 tbsp pine nuts
  • shredded parmesan cheese
  • fresh ground pepper


  • Heat a sauté pan to medium heat.
  • Melt butter or ghee with crushed garlic.
  • Briefly sauté spinach leaves then add spaghetti squash.  Add dash of sea salt.
  • Continue to sauté until dish is hot, adding sun-dried tomatoes at the end.
  • Plate and sprinkle fresh basil, pine nuts and parmesan cheese on top (add fresh ground pepper if desired).


Tips for cooking spaghetti squash—

  • Preheat the oven to 350 degrees.
  • Wash the outside of the spaghetti squash and place on a cooking sheet.
  • Using a knife or fork puncture the squash with small slits as to allow air to escape when cooking.
  • Some people like to cut the squash in half before cooking, but I find the skin too tough to do this.
  • Cook for 45 minutes to 1 hour depending on the size of the squash.
  • Cut open and allow to cool before removing the inside seeds.  Use a fork to flake the strands of squash like spaghetti.

For more spaghetti squash inspiration see my grain-free chicken parmesan recipe. For more information about cooking spaghetti squash click here!

Fresh, Chunky Salsa


As you are enjoying fresh salsa at your local Mexican restaurant, you may not be aware of the powerful boost you are giving your health.  Cilantro, common in salsa or as a dipping sauce for shrimp, is a chelator or something that pulls toxins and heavy metals from your body.  The air you breath, water you drink, cell phone use to talk and text, and detergent you use to wash your clothes, expose your body to toxins.  Cilantro will chelate or remove heavy metals such as lead and mercury from your body.  So next time you say “pass the salsa,” you are doing yourself a huge health benefit! 

1 pint cherry tomatoes
2 large tomatoes
1 green jalapeño pepper
1 red chili pepper
1 bunch cilantro
3 green onions
6-8 cloves garlic, crushed
juice of 2 limes
1 teaspoon sea salt
1/2 teaspoon chili powder
fresh ground black pepper
  • Wash and dry all vegetables.
  • Cut the large tomatoes into small cubes. Dice the spicy peppers.  Roast with a sprinkle of salt at 350 for 10 minutes.  Completely cool.
  • Finely chop the cilantro, green onions, and cherry tomatoes.
  • Combine all ingredients and mix thoroughly.
  • Enjoy the chunky salsa with eggs, steak, or as a fresh topping!

If you desire a smoother salsa, combine all ingredients in a food processor or blender. I personally like chunkier salsa and don’t own a blender yet :)

Check out these parmesan crisps to dip into the fresh salsa.