CAULIFLOWER HASH BROWN EGG BITES

Always on the look out for a keto friendly recipe, these cauliflower hash brown egg bites are the perfect addition to your weekly breakfast line up. If you are looking for something to batch make that is not only low carb but also gluten free, you have to try this recipe. Not only are they delicious but you can add a variety of toppings to them like smoke salmon and chives or ham and tomato. Plus, they are packed full of protein so you can feel good about starting your day off on the right foot. Enjoy!

INGREDIENTS:

Makes 9 Cups

500 Grams of Frozen Riced Cauliflower - defrosted
1 Large Egg - whisked
1/2 CUP of Cheddar Cheese
1/2 Cup of Parmesan
1 TSP of Salt
1/2 TSP of Garlic Powder
Pepper to Taste
9 Eggs

Additional Toppings - Optional
Chili Pepper Flakes
Green Onion
Chives

DIRECTIONS:

Preheat oven to 350 and butter your muffin tray really well! If you don’t it will be hard to remove the cauliflower cups later.

In a large bowl, microwave your cauliflower for 8 minutes. Remove and let rest of 5 minutes before putting it a cheesecloth or tea towel to squeeze out as much liquid as possible. There is a lot of excess water in cauliflower so you will need to squeeze it really hard!

Next, in a large bowl, add in your whisked egg, cauliflower, cheddar cheese, parmesan, salt, and garlic powder and mix well using your hands.

Take your cauliflower mixture and press it into your muffin tray to form your ‘cups’.

When ready, place muffin tray in the oven and bake for 15-20 until the cups are golden and edges are brown.

Remove from oven, add in one egg to each cup, sprinkle salt and pepper to taste on top before placing back into the oven for another 10-15 minutes or until whites are set.

When done, remove from oven and allow egg bites to sit for 5 minutes before taking a knife and sliding it around the edge of each muffin mold to help remove the egg bites from the tray.

Add your desired garnishes and serve.

Enjoy!

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I hope you enjoyed this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!

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CRISPY KOREAN BIBIMBAP CAULIFLOWER RICE BOWL WITH BBQ CHICKEN & SPRING VEGGIES

Traditionally cooked in a stone bowl, Bibimbap is a Korean rice dish that literally translates to ‘mixed rice with meat and assorted vegetables. Ever since I first discovered Korean rice bows I’ve been a huge fan and the hot Bibimbap sauce dressing really pulls the pickled veggies in perfectly with the crispy rice and fresh veggies. In the effort to make this recipe more low carb, I substituted the traditional use of sticky rice for cauliflower rice and although it didn’t crisp up quite the same way as normal sticky rice, it was still a beautiful substitute that maintained the integrity of the dish and still held the flavors together. To add a little extra protein Adam also cooked up these wonderful juicy chicken thighs on the BBQ which made for the perfect addition to this otherwise largely veggie based dish. If you are looking for something new, spicy, and wonderful to try, I highly recommend this Bibimbap recipe!

BIBIMBAP INGREDIENTS:

- Serves 4 People -

- BBQ Chicken Thighs and Marinade -
16 Chicken Thighs Boneless and Skinless (3-4 Per Person)
1 CUP of Low Sodium Soya Sauce
1 TBSP of Grated Ginger
4-6 Sprigs of Green Onion
4-6 cloves of Garlic - chopped or grated
Cracked Black Pepper
1-2 TSP of Cayenne Pepper - as per your spice level

- Crispy Cauliflower Rice Bowl -
Frozen Cauliflower Rice (you will want about 200grams per Person)
1.5 CUPS of Snow Peas - Chopped
6 Sprigs of Green Onion
3-4- slices of Ginger
3 Persian Cucumbers
1 TSP of Kosher Salt
3 TBSP of Rice Vinegar
4 TBSP of Vegetable Oil - split into 2 parts
2 TSP of Sesame Seed Oil
1 CUP of Frozen Peas
1 TBSP of Butter
4 Eggs
Bean Sprouts

- Korean Style Hot Bibimbap Sauce Recipe -
2 TBSP of Siracha
2.5 TBSP of Low Sodium Soya Sauce
2 TSP of Honey
4 TSP of Sesame Seed Oil
2 TSP of Rice Vinegar

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CHECK OUT THESE OTHER ASIAN INSPIRED RECIPES

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DIRECTIONS:

Throw the chicken along with all the marinade ingredients into a bowl and make sure the thighs are coated nicely. Allow chicken to marinate for min 30 minutes while chopping your veggies or overnight in the fridge.

Chop Persian cucumber in thin slices and place in a bowl. Add Kosher salt and massage into the cucumber. Dress with rice vinegar (make sure they are well coated and soaking in a little bath, and set aside allowing them to pickle while we move on to the other veggies.

Chop the snow peas on a diagonal in 1/4 inch pieces.

Chop the top (furthest from the stem) of the green onion on the diagonal until you have 1/4 CUP (set aside for garnish) and cut the remaining amount width-wise in thin slices as per normal.

In a large skillet, add in 3 TBSP of vegetable oil and 2 TSP of sesame oil and allow to heat up on medium. Once ready, add in your green onions (remember to save some for garnish) and ginger stirring constantly, and allow to fry for 3-4 minutes.

Once green onion and ginger are ready, add cauliflower rice into the skillet and mix until well incorporated before pressing the cauliflower down into the bottom of the skillet evenly and allowing it to cook on medium for the next 15 minutes.

During this time you can BBQ the chicken on medium-high heat, 10 minutes each side or until cooked through.

While the chicken and cauliflower are cooking make your Korean hot sauce by combining all the ingredients in a bowl and mixing thoroughly.

When cauliflower gets close to the 15-minute mark, give it a toss to allow crispy brown bits to mix and pat down again to form an even layer, allow to cook for an additional 5 -10 minutes until it is crispy. *Cauliflower rice will never get fully crispy because it holds a lot of water but it will get a little crispy

During these last few minutes fry up 4 eggs in a skillet using butter to coat the pan.

In a separate skillet, add 2 TBSP of vegetable oil and allow to heat up on medium heat. Add in the snow peas and frozen peas and allow them to fry ever so slightly before adding in 1/4 Cup of water, covering, and allowing to steam for 3-4 minutes.

When ready to plate, start with your cauliflower rice, add one friend egg to the middle, arrange bbq Chicken, bean sprouts, pickled Persian cucumber, and snow pea/pea mixture around the edge. Drizzle Korean hot sauce on top, garnish with extra green onion and serve!

Enjoy!

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If you like this Korean bibimbap recipe or have any comments/questions about how to make bibimbap, feel free to leave them in the comment section below!

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POUCHED EGGS WITH SMOKED SALMON ON PUMPERNICKEL

I loved eggs Benedict but I feel guilty about all the calories involved especially when on a diet. Choosing to opt out on Hollandaise sauce and switching the type of bread can save you so many calories its unbelievable. Pumpernickel bread is made with coarsely ground rye flour and therefore it has a much lower glycemic load then white bread. That means that when you eat pumpernickel your body which turns carbs in the bread to sugar doesn't have as much carbs to turn to sugar as regular bread which is great if you have diabetes. Salmon is a great source of Omega 3 as well as protein, B vitamins, vitamin D, magnesium and selenium which is essential for daily body functions. Lastly eggs are a great source of protein turning this breakfast into a super healthy option!

INGREDIENTS:

2 Eggs
1 Slice of Pumpernickel bread (Toasted)
50 Grams of Smoked Salmon
Fresh Fruit (optional) - I used cut up cantaloupe

DIRECTIONS:

In a small saute pan add water until half full, cover and bring to a boil.

Once boiling reduce heat to low and once water calms to a simmer crack and gentle drop eggs into the water *

Let eggs cook uncovered for 4-6 minutes depending on your desired level of yoke consistency.

Toast your pumpernickel, place on plate with smoked salmon on top. Garnish plate with your fruit. Once eggs are done add them to the toast on top of the smoked salmon

*its important the water is not boiling like crazy when you put the eggs in

I hope you enjoyed this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!

SCRAMBLE EGGS WITH SMOKED SALMON, CHIVES AND CREAM CHEESE

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Eggs are known to be a great breakfast foodbut they can get a little boring after awhile. Why not reinvent your breakfast by adding some smoked salmon, chives and cream cheese? Smoked salmon is a great source of Omega 3's which helps with joint stiffness, asthma and depression while eggs are a great source of protein in the morning. Enjoy!

INGREDIENTS:

1 TSP of Butter
2 Eggs (beaten)
1 TBSP of Milk
Salt and Pepper to taste
1 TSP of Chives (chopped)
50-100 Gr of Smoked Salmon
A dollop of Light Cream Cheese
 

DIRECTIONS:

Place butter in a frying pan and set to low-medium heat. Let butter melt.

Add milk, salt and pepper to beaten eggs in a small bowl. Mix and add to frying pan and allow to cook and become fluffy moving the eggs around so they can evenly cook.

Plate your eggs when ready, top with chopped chives and accompany with smoke salon and cream cheese. Serve!

I hope you enjoyed this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!

LEFTOVER MEATBALL FRITTATA - GLUTEN FREE

Frittata's are Italian egg based dishes that make use of whatever you have in your kitchen. Use your imagination because the varieties are endless. I decided to use the leftover meatballs from the other night to make mine. Think egg pizza or even crust-less quiche! The meatballs contain a lot of protein while the eggs are full of vitamin A, D, E, Iron and Zinc which is good for bones, teeth, eyes and skin. Talk about healthy eating.

INGREDIENTS:

6 Eggs
1.5-2 Meatballs (chopped up) - see my previous gluten free meatball recipe
1 Small Sweet Onion (chopped)
1/4 Cup of Grated Cheese Mix (I used Mozzarella and Cheddar)
Salt and Pepper (as desired)
1 TBSP of Canola Oil
1 TBSP of Butter

DIRECTIONS:

Preheat the over to broil at 360 degrees.

Place canola oil and butter in a small frying pan (must have a metal handle) and place on the stove top on medium heat.

Crack the eggs into a bowl add some salt and pepper as desired and whip the eggs.

Place the grated cheese, chopped onion, chopped meatball and whipped eggs into one larger bowl and mix together.

Place the egg mixture into the frying pan on the stove until the bottom is cooked and settled. You can tell it has settled by the bubbling that starts along the side.

When you start to see the bubbling, remove from the stove top and place in the oven for 10-15 minutes or until the top starts to become golden. 

Be careful taking it out of the oven as the handle will be hot!!! Let it cool for a minute or two, cut into pie slices and serve.

I hope you enjoyed this recipe as much as I do. If you have any comments please leave them below and I'll be happy to answer them as soon as I can! Happy cooking!!!