In relation to Meal Ideas, click here for more of my recent eats and view my Pinterest board.

 

KSW Pancakes

• 2 free range eggs
• 1/2 banana – or – for a lower carb version of this meal, you can omit the banana and add a scoop of collagen peptides/protein powder + 2T of flax meal
• 1/8 tsp of maca powder
• 1 tsp of cinnamon

Mash the above ingredients together until you get a rather smooth, batter-like mixture. This batch should make 2 pancakes. If you are not using a ceramic skillet, use coconut oil or grass-fed (Kerrygold) butter to grease your pan. Once the pancakes are cooked enjoy them plain or add a spoonful of nut butter, Kerrygold butter, raw honey or coconut manna.

Prosciutto Veggie Frittata

• 1/2 yellow onion, diced
• minced garlic, or 1 garlic clove
• 1 package (4 ounces) prosciutto
• 1/2 green pepper, diced
• 15 asparagus spears, chopped in 1-inch pieces
• 1 cup grated sweet potato
• fresh basil, chopped, 1 handful
• 12 eggs
• 1/2 tsp baking soda
• Sea salt/pepper
• Optional: add collagen protein powder to increase the protein ratio to fat.

Method: Preheat oven to 375F.

In a large skillet, saute the onions in coconut oil over medium heat until the onions are translucent. Add the meat, asparagus, green pepper, grated sweet potato, and garlic. Cook until the sweet potato is soft. Add the chopped basil and season with a little sea salt and cracked black pepper.

Transfer the mixture to an 8×6 glass (square) baking dish and spread the mixture evenly over the bottom of the pan. In a large mixing bowl, beat together the eggs, baking soda, and egg whites. Grease the baking dish with coconut oil and pour all ingredients into the dish. Cover tightly with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 15 minutes or until the eggs are set in the middle when you jiggle the pan.

Alternatively – you can make this Eggbake into muffins.

Sun-Dried Tomato, Mushroom, Spinach Basil Eggbake

• 12 organic eggs (pasture-raised preferred)
• 1 1/2 cup sliced mushroom
• 2 cups spinach
• 1/4 cup vegetable broth (gluten-free)
• 1/2 tsp baking soda
• 1 bushel of fresh basil
• 1 package of sundried tomatoes
• Sea salt/pepper to taste
• coconut oil
• Optional: add collagen protein powder to increase the protein ratio to fat.

Preheat oven at 375F.

In an 8×6 glass (square) greased, baking dish, layer the sliced mushrooms, spinach, tomatoes and basil in the pan. I grease the pan with an avocado oil spray or I use coconut oil.

In a bowl whisk the eggs, baking soda, salt and pepper and vegetable stock. Add all the ingredients to the baking dish.

Cover tightly with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 15 minutes or until the eggs are set in the middle when you jiggle the pan.

Alternatively – you can make this Eggbake into muffins.

Hot Seed “Porridge”

• 1/4 cup chia,
• 1/4 cup flax meal,
• 2T cinnamon,
• Sea salt to taste
• (Optional) something crunchy like cocoa nibs
• 3/4 c boiling water

Mix ingredients together vigorously for 2-3 minutes. Top with berries and nuts if you desire.

Cauliflower (Cauli) “Porridge”

• 2 cup cauliflower rice
• 1 tbsp water
• 1 tbsp coconut oil
• 1 egg
• liquid stevia
• 2 T cinnamon
• Sea salt to taste
• 2 scoops collagen protein powder

Add 2 cups of cauli rice in a saucepan, add in 1 tbsp of coconut oil, a touch of water to help the cauli cook down + spices (cinnamon, sea salt), stir consistently. Add in stevia drops (a few more than a smoothie as it will cut the bitterness out of the cauli) + stir in collagen or protein powder. Stir the above consistently for 4 minutes. Add in an egg and stir for a final 4 minutes. Expect to cook for 8 minutes in total.

Kel’s Favorite Vegetable Juice

• 2 carrots, large, organic
• 1 beet, purple, medium
• 1-2 pinches chia seeds
• 3 celery stalks, organic
• Gingers, lots!!
• 1 lemon

Nuts & Berries

• 2 spoonfuls of nut butter (I like ABC butter which is almonds, Brazil nuts and cashews or macadamia nut butter)
• 1 cup Blueberries or raspberries

Baked Goods

Blueberry Muffins

• 1 1/2 cup almond flour
• 1/2 cup potato starch
• 1/2 cup tapioca flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder (gluten-free)
• 1/8 teaspoon sea salt
• 3 flax eggs (3 T of flax meal + 9 T of water) -or- 3 eggs
• 1/4 cup honey (or 1/2 if you want sweeter)
• 1/3 cup melted virgin coconut oil
• 1 teaspoon vanilla extract
• 1 cup fresh blueberries

Instructions:

1. Preheat the oven to 325 degrees F.
2. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
3. Mix (or sift) the dry ingredients together in a medium bowl.
4. Whisk the “eggs”, honey, oil and vanilla in another bowl.
5. Pour the wet ingredients into the bowl with the dry ingredients and stir until well combined.
6. Gently stir the blueberries into the batter.
7. Spoon into 12-14 muffin tins. (They will be fairly full)
8. Bake for 20-25 minutes until slightly golden on top.
9. Serve warm

Pumpkin Banana Bread

• ½ cup coconut flour;
• ½ cup almond flour;
• ½ cup very ripe banana, pureed;
• ½ cup pure pumpkin puree;
• ½ cup melted clarified butter or almond butter;
• 1 tsp. baking soda;
• ¼ cup raw honey;
• 4 eggs;
• ½ tsp. vanilla extract;
• ½ tsp. salt;
• ¾ cup pecans, chopped; (optional)

Prep:

1. Preheat your oven to 350 F.
2. In a large bowl, combine the almond flour, coconut flour, baking soda, and salt.
3. In a separate bowl combine the eggs, clarified butter, honey, ripe banana, pumpkin puree, and vanilla extract. Mix everything together until you get a smooth texture.
4. Pour the liquid ingredients into the dry ingredients and stir with a spoon until thoroughly combined. This is also a good time to add the chopped pecans if you’re using them.
5. Pour the batter into a well-greased loaf pan and bake in the oven for about 45 minutes, or until a toothpick poked in the center comes out clean.
6. Let the pumpkin banana bread cool down for about 10 minutes before serving.

Pumpkin Chia Muffins

• 6 T chia seeds
• 1 13 oz can of pumpkin
• 1 cup water
• 3 T honey
• 1/2 tsp vanilla extract
• 1/2 tsp lemon juice
• 1/2 cup coconut oil
• 1/4 coconut flour
• 1/4 potato starch
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/2 nutmeg

Directions:

1. Preheat oven to 350 degrees F
2. Grind chia seeds in a coffee grinder and then mix the chia with the water.
3. Add pumpkin, honey, vanilla, coconut oil, lemon, then mix well.
4. Sift in the coconut flour and baking soda
5. Add in spices
6. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
7. Bake for 45-50 minutes, until dough is set.

SMOOTHIES

Spinach Berry

• 2 cups spinach
• 1/2 cup coconut milk
• 1 spoonful of coconut oil
• 1/2 cup of berries
• 5-6 large ice cubes
• 1 spoonful of almond butter
• 1 scoop of vegan protein powder (Standard Process Dairy Free SP Complete or Sunwarrior Warrior Blend )
• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix.

Creamy Avocado Berry:

• 2 cups kale
• 1/2 cup coconut milk
• 1 spoonful of coconut oil
• 1/2 cup of berries
• 5-6 large ice cubes
• 1/2 avocado

• 1 scoop of vegan protein powder (Standard Process Dairy Free SP Complete or Sunwarrior Warrior Blend )
• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix.

Apple Pumpkin

• 1/3 cup puree pumpkin
• 1.5 cup raw spinach
• 1.5 cup chopped romaine lettuce
• 3 tsp cinnamon
• ½ teaspoon clove
• 1/8 tsp ginger
• 5 ice cubes
• 1/3 or ½ of a small frozen banana (I peel multiple bananas, wrap them in foil and then freeze them)
• ½ cup of cooled apple cinnamon herbal tea (I brew a small amount of water the night before and leave it on the counter for the morning)

• 1 scoop of vegan protein powder (Raw Protein Powder or Sunwarrior Warrior Blend are good options)
• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

Green Machine

• 2 large handfuls spinach leaves (2-3 cups)
• 3-4 large romaine lettuce leaves
• 1/2 avocado, peeled and pitted
• 1/2 peeled banana, you can even use frozen to make the drink even colder
• 1/2 cup frozen berries
• 1 tbsp hemp seeds
• 1 cup purified water, almond milk, coconut water or coconut milk
• 5 ice cubes

• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix.

Tip: The ingredient measurements in green smoothies are flexible, add more or less of any ingredients to your taste. Also, check out this guide to continue building the perfect green drink.

Berry Bliss

• 1 cup organic mixed berries, frozen
• 2 Tablespoons Chia seeds (optimize the nutrition by soaking the chia seeds overnight in water)
• 1.5 cups water (substitute with almond/coconut milk)
• 1 tsp spirulina or vital greens
• 1 scoop of vegan protein powder (Raw Protein Powder or Sunwarrior Warrior Blend)
• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix. .

Choco-blueberry

• Handful of frozen blueberries
• 1 cup almond milk
• 2 tbsp raw cacao
• 1 scoop vanilla protein powder
• 1 tablespoon coconut oil
• 1 scoop of vegan protein powder (Raw Protein Powder or Sunwarrior Warrior Blend are good options)
• 2 tbsp of gelatin/collagen blend

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

Additional Smoothie Tips: If you want the smoothie to be sweeter, feel free to add more banana or vanilla extract. As well, with the flu season upon us, I more often than not, tear open 2 green tea sachets and add the ingredients in with the smoothie for an extra immune system booster. Last but not least – I often combine many of the ingredients the night before so breakfast can be whipped together effortlessly. Need more smoothie ideas? Click here.

 

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