keto egg wraps recipeKeto egg wraps are a keto dieter’s best friend. You can fill them with your favorite taco or burrito fillings, or make a satisfying sandwich wrap without racking up tasteless carbs from a tortilla. Fill and roll to your heart’s content, just like you would any wrap.

Here, you’ll prepare the egg omelette for this collard wrap in a similar fashion to how we prepared the egg “tortilla” in the Keto Burrito. The collard greens add a nice crunch and help the wrap hold together a little better than egg alone.

How to Roll Like a Pro

When folding up your wrap, orient your piece of parchment like a diamond with a point facing you. Build the collard wrap in the center of the parchment and then place the toppings and fillings on top. Carefully fold the parchment point closest to you up and over the collards and fillings. Continue to roll and tuck in the sides of the wrap as you go.

Keto Egg Wrap with Collard Greens Recipe, 3 Ways

keto egg wraps recipe

Serves: 1

Time in the kitchen: 20 minutes

Ingredients

Egg Wrap Base:

Veggie Egg Wrap Option:

  • 1/2 Tbsp. avocado oil
  • 1 cup sliced mushrooms
  • ¼ cup sliced shallots
  • ½ Tbsp. mayo of choice (we like Primal Kitchen® Pesto Mayo)

Spicy Egg Wrap Option:

Buffalo Egg Wrap Option:

  • 1 chicken sausage, cooked and sliced down the middle
  • 1 Tbsp. buffalo sauce

Directions

To make the eggs, spray your seasoned cast iron pan with avocado oil spray. Preheat your oven to 350 degrees Fahrenheit and place the pan in the oven for 10-12 minutes to heat up.

In a bowl, combine 3 eggs and 1 teaspoon of water with a pinch of salt and pepper and whisk together with a fork.

Once the pan is quite hot, place the hot pan on your stovetop and heat over medium-high heat. Swirl 1/2 tablespoon of avocado oil in it and then quickly add the egg mixture to the pan and spread it out if necessary with a rubber spatula. As the edges of the egg begin to set, tilt the pan slightly while pulling up the egg from the edges with a spatula. This will allow the raw egg in the middle to fill the spaces in the pan so it can set.

keto egg wraps recipe

Allow the egg to cook until it is almost set, continuing to periodically run the spatula under the edges of the egg. Using your spatula and hand, carefully flip the egg over and allow it to cook for another 15-30 seconds. Remove the omelette from the pan.

keto egg wraps recipe

For the veggie option, heat the avocado oil in the pan. Once hot, add the sliced shallots. Sauté for about 2 minutes, or until soft. Add the mushrooms and saute until the mushrooms are tender. Season with a pinch of salt and pepper.

keto egg wraps recipe

To assemble the wrap, cut a square of parchment paper and orient it in a diamond shape so that the point of the paper is facing towards you. Arrange 3 pieces of collard greens next to one another vertically, and then the other 3 pieces of collards next to one another horizontally across the first layer of leaves. Place the egg on top and then the toppings based on whatever option you choose above.

keto egg wraps recipe

keto egg wraps recipe

Carefully pull up the piece of parchment towards you and begin rolling up the collard and egg wrap, tucking the sides in as you go. When you finish wrapping, carefully slice the wrap in half. Gently pull back the parchment as you begin to eat the wrap and enjoy!

 

keto egg wraps recipe

 

keto egg wraps recipe

 

Nutrition Info (for 1 basic collard and egg wrap):

Calories: 343
Fat: 27g
Total Carbs: 6g
Net Carbs: 2g
Protein: 21g

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The low-carb community was pretty pumped when coffee shops first started to serve sous vide egg bites. Until then, most breakfast options came between a couple of slices of a bagel or croissant. Coming in around $5 for two little egg bites, it was only a matter of time before people started looking for make-at-home versions.

Do You Need a Sous Vide to Make Egg Bites?

Let’s first put it out there that food cooked sous vide is delicious. The temperature is so precisely controlled that there’s virtually no risk of overcooking or undercooking, and for the most part, it’s a hands-off cooking method. Still, it’s cost-prohibitive for a lot of kitchens – you’re looking at a couple hundred dollars for a decent system, which is more than the average household wants to spend on an appliance they’ll use only occasionally.

The solution? These adorable little egg bites are not actually made in a sous vide, but instead in an Instant Pot. The end result is a light and fluffy egg bite bursting with flavor. Ideally, these egg bites would be made in a silicone egg mold, but they also turn out well in ½ pint mason jars. If you don’t have an Instant Pot, there is an oven modification below.

This recipe makes 10 egg bites (5 egg bites of each flavor) which are great for an on-the-go breakfast or protein-packed snack. Feel free to experiment with your favorite add-ins.

Instant Pot “Sous Vide” Egg Bites Recipe

Serves: 5

Time in the kitchen: 25 minutes, including 18 minutes cook time

Ingredients

  • 7 large eggs
  • 3 Tbsp. milk of choice (unsweetened and unflavored if you’re using non-dairy milk)
  • ½ cup chopped cooked broccoli florets
  • 1 oz. Crumbled Feta Cheese
  • 3 slices crumbled Cooked Bacon
  • ½ cup Chopped Spinach, cooked and drained well
  • Salt and Pepper
  • Primal Kitchen® Avocado Oil Spray

Directions

Combine the eggs, milk and a pinch of salt and pepper. For a fluffier egg bite, swap out the milk for ¼ cup of cottage cheese. Blitz them together in a blender, and separate the beaten eggs evenly into two bowls.

In one bowl, add the chopped broccoli and feta and whisk to combine. In the second bowl, add the crumbled bacon and spinach and whisk to combine.

Liberally spray the insides of your mason jars with Primal Kitchen Avocado Oil spray. Each bowl of egg mixture will make 5 egg bites. Scoop out about ¼ cup of the feta broccoli egg batter into the jars, until the mixture is equally divided between 5. Do the same with the bacon, spinach, and egg mixture. If you are using an egg mold, fill the egg molds until they are a little more than ¾ of the way full.

Cover the mouth of each mason jar with a small piece of foil. If you are using an egg mold, cover them with the accompanying lid (if oven safe) or with foil.

Add 1.25 cups of water to the Instant Pot, and place the metal trivet into the pot. Nestle 5-7 mason jars into the Instant Pot on top of the trivet. Place the lid on the pot and select the “Pressure Cook” option. Set it for 10 minutes at Low Pressure. Once the cooking cycle is over, allow the pressure to naturally release for 6 minutes before moving the nozzle to the vent position. Carefully remove the lid and jars from the Instant Pot and allow them to rest for 1-2 minutes to cool slightly. Carefully run a knife around the egg bite and give the jar a gentle shake to release the egg bite from the jar. Add an additional ¼-½ cup of water to the bottom of the Instant Pot and repeat with the remaining jars.

Sous Vide Egg Bites – Oven Method

If you do not have an Instant Pot, you can fill the silicone egg molds and place them in a large baking dish or dutch oven filled with ?-½ full of water. Cover the mold with foil and bake the eggs at 325 degrees for at least 40 minutes, or until the eggs are firm (note that you cannot use mason jars in the oven).

Nutrition Information, per egg bite (recipe makes 10):

Calories: 79
Total Carbs: 0 grams
Net Carbs: 0 grams
Fat: 6 grams
Protein: 6 grams

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almond flour banana bread grain free Most people decide to make banana bread once they find a few overripe bananas on the countertop. After you try this easy almond flour banana bread recipe, we suspect you’ll buy a few more bananas than you can eat — just as an excuse to make a loaf.

There’s a good chance you’ve tried a grain-free banana bread recipe or two and found that it was too dry, too dense, it crumbled to pieces, or it lacked the flavor of the banana bread that you grew up with. The solution? The perfect blend of almond flour, coconut flour, and tapioca starch creates a batter that bakes into a soft loaf, holds together for effortless slicing, and tastes like warm and cozy banana bread from your childhood.

Keep in Mind When Making Banana Bread

Ripe bananas make for perfect banana bread. The riper the banana, the sweeter the bread. For this recipe, we used fairly ripe bananas and found that about 6 tablespoons of coconut sugar were plenty for a sweet bread. If you’re not sure, you can taste the batter prior to adding the eggs to adjust the sweetness to your liking. Feel free to add in cinnamon, or swap out the walnuts for a different nut like pecans.

Almond Flour Banana Bread Recipe

Servings: 10

Time in the kitchen: (45 minutes, including 35 minutes bake time)

Ingredients

  • 1 slightly overfilled cup mashed ripe bananas (about 2 large bananas)
  • 1/4 cup softened/slightly melted salted butter
  • 1/4 cup smooth almond butter
  • 1 tsp. vanilla extract
  • 3/4 cup fine almond flour
  • 1/4 cup + 2 tbsp. coconut sugar, granulated monk fruit sweetener or Swerve
  • 1/4 cup tapioca starch
  • 1 tbsp coconut flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 3 large eggs
  • 1/2 cup walnut pieces

Directions

Preheat your oven to 350 degrees Fahrenheit. Mash the bananas in a large bowl. Add in the butter, almond butter and vanilla and mash them in with the banana.

Add the almond flour, sweetener, tapioca starch, coconut flour, baking soda and baking powder and mix. Add the eggs and mix until well combined. Fold in about 1/2 of a cup of chopped walnuts.

Line a loaf pan with parchment paper. Loaf pans vary in size but we used a 9”x5”. Pour the batter into the loaf pan and place the remaining walnut pieces on top.

Baking times will vary based on the size of your loaf pan, but aim for 30-35 minutes, or until the bread is golden on top and feels fairly firm to the touch. Allow the bread to cool before slicing.

If you have extra bananas, this almond flour banana bread recipe easily doubles and freezes well by the slice or by the loaf.

Nutrition Information (1/10 of loaf, made with natural sweetener):

Calories: 212
Total Carbs: 12 grams
Net Carbs: 9 grams
Fat: 16 grams
Protein: 6 grams

Nutrition Information (1/10 of loaf, made with coconut sugar):

Calories: 245
Total Carbs: 21 grams
Net Carbs: 18 grams
Fat: 16 grams
Protein: 6 grams

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Keto Egg BakeEggs and bacon or eggs and sausage with black or collagen coffee are typical keto breakfasts, but this keto egg bake is a nutrient-dense and satiating option for weekend morning when you a bit more time. Weave it into your Sunday meal prep routine, bake it, cool it, portion it and wrap in parchment paper, and store it in the refrigerator. On busy weekday mornings, take a portion out of the fridge to warm up on the counter, or to heat for a few minutes in the oven or toaster oven. Re-wrap the portioned egg bake in the parchment paper, grab a napkin (don’t forget your travel coffee mug), and you have breakfast on the go.

Instead of the hash browns or bread cubes you might typically find in an egg bake or breakfast casserole, we used grated turnips, but you could also substitute grated parsnips, zucchini, or even carrots or sweet potatoes if you want a Primal egg bake. We used ground chicken, but you could also use ground turkey, beef, sausage, bison, or lamb. Same thing for the other vegetables—instead of kale and cabbage, you could use Swiss or rainbow chard, shredded Brussels sprouts, or baby spinach.

Keto Egg Bake

Servings: 6

Time: 50 minutes

Ingredients

Keto Egg Bake

  • 2 ½ cups turnips (about 2-3 turnips), grated
  • 2 tablespoons Primal Kitchen Extra Virgin Olive Oil or Avocado Oil
  • 1 lb. ground meat of choice (we used ground chicken)
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ¼ cup shallots, diced
  • 3 cups greens of choice (we used a kale/cabbage slaw mix)
  • 2 tablespoons dill, chopped
  • 8 eggs

Instructions

Preheat your oven to 350ºF. Grate the turnips on a box grater. Press the grated turnip between two pieces of paper towel to remove any excess water, then measure the grated turnips to get 2 ½ cups worth.

Keto Egg Bake

Heat the oil in a pan over medium heat. Once hot, add the shallots and sauté for 2–3 minutes. Add the ground meat and break it up in the pan to encourage the meat to brown. As the meat cooks, season it with salt and pepper.

Keto Egg Bake

Once the meat is browned and cooked through, add in the turnips and sauté for 3–5 minutes, or until the turnips begin to soften. Add the greens and dill and stir until the greens are wilted. Season with salt to taste. Remove the pan from the heat and allow it to cool slightly.

Whisk the eggs in a bowl with a sprinkle of salt and pepper. Pour the eggs in the pan with the meat until everything is combined. Pour the egg mixture into a greased or parchment-lined baking dish. Bake for 25–30 minutes, or until the center of the bake is firm and cooked through. Allow to slightly cool before cutting into 6 sections and serving.

Keto Egg Bake

Nutrition Information per serving (? of egg bake, assuming ground chicken is used):

Calories: 283
Total Carbs: 7 grams
Net Carbs: 4 grams
Fat: 19 grams
Protein: 24 grams

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We’ve got one sweet guest post for you today! It’s an unbelievably yummy breakfast recipe from Nealy Fischer, The Flexible Chef, who you might remember from Ep 111 of The Fit Bottomed Girls Podcast. Her cookbook, Food You Want for the Life You Crave offers 100 flexible recipes — but that’s not all. She also includes tips to transform those recipes into 1,000 different dishes. Her success strategies — labeled as “Nail This” — make it easy for even the newest cooks to whip up a dish with confidence, and her “Flip It” sections enable those with dietary restrictions or…

The post Cinnamon Bun Oatmeal Recipe appeared first on Fit Bottomed Girls.

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In a perfect world, we’d all sit down every morning to a leisurely, healthy breakfast. In the real world, however, we’ve all done our share of eating breakfast in our cars, on the bus, or at our work stations Sometimes, where you eat the breakfast you grabbed on your way out the door can’t be helped. What can be helped, however, is what you eat. Keep in mind that while omelet muffins are perfect for breakfast on the go, they’d also be great for a weekend brunch. Double the recipe and make a dozen. Then, make time to sit down with family or friends and enjoy the type of long, leisurely breakfast that’s so hard to come by during the week.

The beauty of these omelet muffins? What you mix in for added flavor is up to you. Anything you love adding to an omelet—diced vegetables, meat, and some cheese if you’re so inclined—you can add to this recipe to create your own personal omelet muffin.

Servings: 12 muffins

Prep Time: 15 minutes

Cook Time: 40 minutes

Ingredients:

  • 10 Large Eggs
  • 6 oz. Bacon (Cooked)
  • 1 cup chopped Red Bell Pepper
  • 1/4 cup Shredded Cheese
  • 2 Tbsp. Coconut Milk or Cream
  • 2 Tbsp. Chopped Cilantro
  • Pinch of Black Pepper
  • Primal Kitchen® Avocado Oil Spray

Instructions:

Preheat your oven to 350 degrees Fahrenheit. Arrange the bacon on a parchment covered sheet pan and bake for 20-30 minutes, until it reaches the doneness of your liking. Allow the bacon to cool and chop or crumble it into small pieces.

Whisk the eggs and coconut milk/cream together in a large bowl. Add in the chopped bacon, chopped bell pepper, cheese, cilantro and black pepper. Mix together until well combined.

Spray a set of 12 muffin tins with avocado oil spray. Ladle the egg mixture into each of the tins, about 2/3-3/4 of the way full. Bake for 18-20 minutes, or until they are slightly puffed up, yet firm to the touch. Remove from the oven. and allow them to cool slightly before removing them from the muffin tin. The egg muffins will deflate slightly as they are cooling.

Nutritional Information (per muffin):

  • Calories: 138
  • Total Carbs: 1 grams
  • Net Carbs: 1 grams
  • Fat: 11 grams
  • Protein: 11 grams

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Call them what you want – latkes, vegetables pancakes, fried-deliciousness. They’re traditionally made with potatoes, a food some of us Primals feel better avoiding. The tuber’s low-moisture and high-starch content creates a crispy exterior and fluffy interior when fried in oil. The high starch content, unfortunately, is also the reason the insulin resistant among us are better off turning to less starchy vegetables to satisfy latke cravings.

Although latkes made with vegetables like carrot, turnip, daikon radish and zucchini will never be quite as crispy as potato latkes, they’re darn good in their own right. The flavor of each vegetable is mild enough that you’ll still feel like you’re eating a latke, yet the latke is transformed into something new and interesting. Zucchini latkes are mildest of all, the carrot and turnip are slightly sweet, and the daikon version has just a hint of spiciness.

Notes: These latkes will work with many combinations of vegetables, especially root vegetables. To make the dish lower carb, you can swap out the sweet potato or carrot with turnips or rutabaga. Use multiple paper towels or a good hand towel to ring out moisture from the shredded vegetables, especially vegetables like daikon and zucchini. This will keep your latke batter from turning watery. To make the shredded vegetables either use the large holes on a box grater or food processor with a large grate attachment.

Servings: 3

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

  • 1 cup shredded daikon radish
  • 1 cup shredded zucchini
  • 1 cup shredded carrot
  • 1 cup shredded Japanese/white sweet potato
  • 1.5 scoops Primal Kitchen® Collagen Peptides
  • 2 Tbsp. almond flour
  • 1/2 tsp. garlic powder
  • 1/4-1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 1 extra large egg or 2 medium eggs
  • ¼ cup Primal Kitchen Avocado Oil

Instructions:

Preheat your oven to 400 ºFahrenheit. Place a seasoned cast iron skillet in the oven to heat.

Use a towel to squeeze out the shredded vegetables. In a large bowl, combine the shredded vegetables, collagen, almond flour, garlic powder, salt, and black pepper. Crack the egg and mix it into the vegetable mixture. Allow the mixture to rest for 1 minute.

Place the skillet over medium high heat and add 2 tablespoons of oil. Once hot, add a scoop of the vegetable mixture to the skillet and gently flatten and shape it so it’s a slightly flattened patty. Repeat 2-3 more times so the skillet has 3-4 patties. Allow the latkes to fry for 1-2 minutes on each side.

Gently use a spatula to remove the latkes and place them on a parchment-covered sheet pan. Add the remaining oil and allow it to heat before repeating the above steps with the remaining vegetable mixture.

Place the sheet pan with the latkes on it in the oven for 10-12 minutes. Allow them to cool before removing them from the pan. Enjoy on their own or with your favorite sauce. We like combining Primal Kitchen Garlic Aioli Mayo with chopped parsley and lemon, but they are also great with a sour cream or yogurt-based dip.

Nutrition Information (per serving):

  • Calories: 268
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 20 grams
  • Protein: 10 grams

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On mornings when a bowl of oatmeal is what your body craves, this hearty and comforting Primal breakfast cereal is exactly what you need. Coconut flakes, almonds, pecans, and the milk of your choice are blended into a creamy, oatmeal-like cereal and topped with fresh berries.

Make Primal oatmeal in the morning or the night before. Serve it hot or cold. Personalize your bowl by using different types of nuts and non-dairy milks, sweetening with pure maple syrup or yacon syrup instead of a Medjool date, and adding more flavor and nutrients with add-ins like butter, cinnamon or chia seeds. However you do it, “oatmeal” doesn’t get any tastier than this.

Serving: 1 larger serving 

Time in the Kitchen: 5 minutes (plus, time to soak the nuts, if desired)

Ingredients:

  • ¼ cup unsweetened coconut flakes (16 g)
  • ¼ cup raw almonds, preferably soaked (1.25 oz/37 g)
  • ¼ cup raw pecans, preferably soaked (1 oz/25 g)
  • ½ cup coconut milk or whipping cream/full-fat milk/half and half (120 ml)
  • 1 pitted medjool date, soaked for 20 minutes in hot water (Can omit or substitute stevia, Swerve or yacon syrup.)
  • 1 scoop Vanilla Coconut Primal Fuel
  • Pinch of salt

Optional Add-ins:

  • Fresh berries
  • Butter
  • Cinnamon
  • 1 tablespoon chia seeds*

Instructions:

In a high-powered blender, chop the coconut flakes and nuts until finely ground.

Add the milk, date (if desired) and a pinch of salt. Blend until thick and smooth.

Pour into serving bowls. Add more of your favorite milk, if desired, plus additional add-ins. Serve hot or cold.

Nutritional Information (with date, without toppings):

  • Calories: 680
  • Total Carbs: 27 grams
  • Net Carbs: 17.3 grams
  • Fat: 60 grams
  • Protein: 19 grams

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