Egg and Veggie Casserole

This egg and veggie casserole is the perfect protein-packed meal to enjoy for breakfast! Eggs are known to help raise HDL cholesterol and promote weight loss, brain health, as well as hair and nail growth. The addition of bacon will provide a great source of protein, thiamin, zinc, and selenium which are essential for immune health. Sweet potatoes are rich in Vitamin B6, potassium, and beta-carotene. Onions help improve digestion, immunity, and reduce inflammation. Add in garlic powder, nutritional yeast, salt and pepper to enhance this flavorful dish and enjoy!

Ingredients:

Serves 10

• 12 eggs

• 12 pieces of nitrate-free bacon

• 2 sweet potatoes, peeled and sliced

• 2 cups of broccoli, chopped

• 1 onion, diced

• 1/3 cup of full fat coconut milk

• 1 tbsp of coconut oil

• 1/2 tsp garlic powder

• 1/3 cup nutritional yeast (non-fortified)

• 1 tsp of sea salt

• 1 tsp of pepper

Instructions:

1) Preheat oven to 425 F and grease 9 x 13 dish with coconut oil.

2) Cut bacon into 1-inch pieces and cook in pan or skillet. Stir occasionally until all pieces are evenly crisp.

3) Toss sweet potatoes and broccoli in 1 tbsp of melted coconut oil and salt.

4) Place sweet potatoes on bottom of casserole dish and place broccoli on another pan lined with a baking sheet. Place both dishes in the oven to roast; broccoli should be in the oven for 20 minutes, and sweet potatoes should be in the oven for around 30 minutes.

5) Next, caramelize the onions by heating the pan you cooked the bacon in over medium heat and add in the onions with a dash of salt. Stir occasionally until caramelized. Remove from heat once done.

6) Next, whisk eggs and combine with coconut milk, nutritional yeast, salt, and pepper.

7) Lower oven heat to 400 F and begin to layer the casserole. Layer broccoli over sweet potatoes in casserole dish. Next, layer caramelized onions over the broccoli. Then, layer the bacon on top. Lastly, pour the egg mixture over the casserole.

8) Bake in oven for 25-28 minutes.

9) Allow to cool before serving and enjoy!

Coconut Milk Yogurt

Coconut milk yogurt is the perfect treat to enjoy for breakfast or dessert! Opting for a dairy-free option will help relieve digestive issues without eliminating the thickness and creaminess of normal yogurt. Coconuts are known to contain a high amount of manganese, copper, and iron, which are essential for the metabolism of proteins and carbohydrates as well as the formation of red blood cells. They also aid in weight loss, improve digestion, lower blood pressure, and boost cardiovascular health. If desired, add in maple syrup for sweetness and enjoy!

Ingredients:

Serves 6

• 2 cups full-fat coconut milk, canned

• 2 probiotic capsules

Instructions:

1) Gently blend coconut milk with contents of probiotic capsules until well combined.

2) Place in cool sanitized glass jar and cover with a cheesecloth.

3) Store in a warm place for 1-2 days. Test for thickness. If you want it thicker, try keeping it warm for another day.

4) Place in fridge and/or serve. Enjoy!

Fresh Berries with Cream

Berries with cream is a fresh and sweet dessert to serve and enjoy after a full meal! Strawberries boost immunity, aid in digestion, and regulate blood pressure. They also contain folate, antioxidants, and plenty of minerals! Blueberries are known to help protect heart health, manage levels of cholesterol, and improve brain function and memory. They are also rich in fiber, Vitamin C and K, and manganese. Coconut milk lowers blood pressure and cholesterol as well as relieves constipation. Add in some vanilla extract and maple syrup for additional flavor and enjoy!

Ingredients:

Serves 4

• 2 cups blueberries

• 2 cups strawberries

• 1 cup full-fat coconut milk, refrigerated overnight

• 1 tsp vanilla extract

• 1 tbsp maple syrup

Instructions:

1) Place large mixing bowl in freezer for 30 minutes to chill before making coconut cream.

2) Turn cold can of coconut milk over and open from the bottom (so the liquid is on top). Save or discard coconut water.

3) Scoop the solid coconut cream at the bottom of the can into your chilled bowl, add vanilla and whip until fluffy.

4) Place berries in 4 bowls and top with whipped coconut cream and maple syrup. Enjoy!

Egg Muffins

These protein-packed egg muffins are the perfect breakfast item to grab when you are on the go! Eggs are rich in omega-3s, choline, and the antioxidants lutein and zeaxanthin. They are a great source of Vitamin A, B1, B6, B12, D, and folate. Mushrooms are an excellent source of selenium, which is an antiviral agent that helps improve your immune function during the COVID-19 pandemic. Including red pepper in this recipe will add additional fiber, protein, and flavor! Sprinkle in some garlic powder, pepper, and turmeric and enjoy!

Ingredients:

Serves 6

• 12 eggs

• 2 tsp coconut oil

• 1 cup red pepper, chopped

• 1 cup mushrooms, sliced

• 4 cups spinach

• 1 tsp garlic powder

• 2 dashes pepper

• 1 tsp turmeric

Instructions:

1) Preheat oven to 425 F. Place 12 muffin cups in muffin tin.

2) Melt coconut oil on a warm skillet and saute pepper and mushrooms for about 3 minutes until crisp-tender. Add spinach and cook until wilted.

3) Add vegetables to 12 muffin cups.

4) Whisk eggs and spices together and pour into 12 muffin cups. It’s okay if they only fill half-way because these will expand in the oven.

5) Place in oven and bake about 30 minutes, or until eggs have set. Enjoy!