Spring Green Bean Frittata with Mushroom & Parmesan
Spring makes me craaaaave fresh veggies. I love beautiful morning dishes, and this elegant frittata brings both the crispness of spring veggies and the beauty of a classic dish. I made this in about 20 minutes one evening and was able to heat it up in 5 minutes every morning for a quick, balanced, and inspiring breakfast. Top with extra parmesan or even a hefty dollop of full-fat sour cream. 2 slices pair beautifully with fresh fruit, gluten-free sourdough toast, or any of the muffin recipes I have here. There’s no need to pre-cook any of the veggies, except the green beans. And even these are just a brief blanch in salted water. You’re welcome to add more eggs or cheese for a higher protein option. Play and swap with other produce too. A frittata is simply a more beautiful scramble or omelet ;). Keep it easy!
Chef Tips: use scissors to trim your green beans and cut on an angle for a prettier result. Salt your blanching water well, but don’t keep them in there for too long! For the onion, allow the tail to stay attached to the onion slices, don’t separate them. This allows for a more aesthetic result and the search for the rarer, tasty onion-filled bites.
RECIPE
MACROS
12g protein ~ 10g fat ~ 6.5g carbs
per slice
makes 1 Frittata with 6 slices
Ingredients
5 Eggs, pasture-raised
1 cup (or more) Parmesan, grated
6-8 Bella Mushrooms, organic & chopped
½ lb Green Beans, organic
1 Yellow Onion, organic
2-3 tbsp Parsley, organic & diced
Olive Oil
Sea Salt, to taste
Instructions
Preheat oven to 350 degrees.
Wash all produce.
Bring a large pot of water to a boil with a pinch of salt. Prep a bowl of cold water, add ice to cool it.
Trim Green Beans and then add to boiling water for 1-3 min for a quick blanch. Watch for the brightening of color. Once slightly tender, scoop out and drain, then immediately place in cold water to stop cooking. Once neutral, pull out of water and use scissors to cut each bean into 2-3 bite-sized pieces.
Chop your Mushrooms and dice your Parsley, then slice your Onion. I like to slice my onions from head to tail and then follow the natural ribbons. To make it prettier, allow some of the slices to remain attached to the tail. They make little Onion flower petals. Add all to a large bowl.
Whip your Eggs and pour over your veggies in your bowl. Add the Green Beans, the grated Parmesan, and a pinch of Sea Salt. Gently mix.
Use the Olive Oil to coat a round baking dish and pour your egg and veggie mix in, smoothing out evenly.
Sprinkle the top with a little more sea salt and then place in the oven to bake for 30-35 min or until browning nicely on top. I cover mine with a piece of parchment to protect it a bit.
Serve with an additional heavy grating of Parmesan over the top. Stores beautifully in the fridge or freezer for breakfast the rest of the week!
Wild Blueberry Immune Muffins with Whipped Honey Butter
I grew up spending many a weekend in an eatery called Souplantation. My favorite item? The blueberry muffins with whipped honey butter. This recipe is an ode to those heavenly childhood moments, with an immune-reviving twist.
These gorgeous wild blueberry muffins are packed full of antioxidants and one of my all-time favorite adaptogens: Astragalus. A secret immunity boost, each muffin packs enough nutrients to give you healthy, robust, and harmonious immune support. Astragalus does more than just protect you from the seasonal cold or newest virus; it also acts as a powerful skin protectant. It is a natural guard against UVB sunshine, adds hydration, and encourages collagen rebuilding. It’s ideal for you, my beauty-loving, body-sensitive friends! I recommend pairing with a quick scramble or two jammy eggs to get your ideal protein balance, and you’ll be set for the day!
To complete my childhood love, I’m pairing it with a lovely local honey-infused whipped butter! Local honey inoculates you with the pollen and nectar of seasonal plants, allowing you to have a better immune response to the transitional seasons of spring and fall.
If using adaptogens in your baking is new, this is the perfect place to start. Treat it like flour and mix it straight into the dry ingredients. You can find ground astragalus from local co-ops like Frontier or herbal companies like my favorite, Starwest.
RECIPE
macros
3g protein ~ 17g fat ~ 15g carbs
per muffin
makes 12 muffins
Ingredients
½ cup Astragalus Powder
1 cup Almond Flour
¼ cup White Rice Flour
¼ cup Cassava Flour
½ tsp Baking Powder
¼ tsp Celtic Sea Salt
¼ tsp Cinnamon
½ cup Extra Virgin Olive Oil
½ cup + 1 tbsp Local Raw Honey
1 tsp Vanilla Extract
2 Eggs, pasture-raised
1 cup Wild Blueberries, organic frozen
Butter, organic grass-fed
Maldon Sea Salt
Instructions
Preheat oven to 350 degrees.
Whisk all dry ingredients together, and in a separate bowl, whip your eggs.
Add all wet ingredients to the eggs, then mix dry and wet all together.
Pour into muffin tins
Add 1 tsp of blueberries and swirl into the dough, then add another tsp and press in, just on top.
Bake for 20-25 minutes or until golden and a toothpick comes out cleanly.
Store in fridge or freeze for long term keep. Retoast in oven
To make your whipped honey butter, soften 2-3 tbsp of rich grassfed butter in the oven, should already be warm from the muffins. Don’t let it fully melt, just relax.
Add to a food processor and then pour in 1 tbsp of raw local honey. Pulse until well mixed. Add sea salt as desired.
I like to finish it with a sprinkle of Maldon finishing salt as well for a salty crunch, just a pinch, shmear all over your warm muffins! 🤎
Shiitake Leek & Feta Omelette
Omelettes can be really disatisfying, I’ve found, so I wanted to master it for myself and I have to say I am quite happy with this one! Simple, yet elevated. The flavors speak for themselves. I actually decided to share more of my chef tips and stainless steel pan tricks and recorded my process over here. Take a peek if you want a moving guide. I called it Omelette School ;).
Eggs can be such a gift when sourced well. A great gentle way to start the morning, if paired with nourishing and cleansing veggies. May this combo satisfy that savory need when it hits!
RECIPE
macros
21g protein ~ 11g fat ~ 22g carbs
per omelette
makes 2 omelettes
Ingredients
6 Eggs, pasture-raised
Avocado Oil
Celtic Sea Salt
1 Leek, organic
6-8 Shiitake Mushrooms, organic
Thyme, dried
Feta Cheese, organic
Instructions
Preheat oven to 300 degrees.
Begin by prepping all your ingredients - mise en place.
Remove the stem and top leaves of your Leek and rub off any obvious hanging dirt from your Shiitakes.
Wash your Leek well, then slice in half, long-ways. Lay inside down on cutting board and slice thinly. Repeat on other side.
Wash your Mushrooms, then trim edge of stem. Remove stem with a pairing knife and slice longways or into cylinders. Cut strips across the Shiitake heads, make 1/4-1/2 inch thick slices. Think 3-5 per Shiitake.
Heat stainless steel pan over low. Allow it to warm for 3-5 minutes then add a splash of Avocado Oil. Add leeks and softly sweat. Avoid browning. Set aside once done.
Reheat pan and add more Oil, then add Mushrooms, Thyme and a sprinkle of Sea Salt. Stir as needed to help them releasing their water content to concentrate the flavor. Once cooked down, see photo for example. Set aside.
Heat a fresh pan or wash so that it’s clean with no residue. Keep it on low heat, then sprinkle some water onto the surface. If it dances, the pan is ready.
Meanwhile, whisk your Eggs well. Add a splash of Oil to the pan and then pour ½ your egg batter in, let it slightly bubble then pop it directly into the oven. keep there for 2-3 minutes, till the outer edges are set the inner is still a slightly darker yellow.
Off the heat, layer your Mushrooms, Leeks and crumble some of your Feta on top. Use a small spatula or similar to lift the edges and fold one side over. Repeat on the other side and roll a little tighter to make a long shape.
Plate and top with more Leek, Shiitake and Feta to finish! Can be served hot or put in a glass tupperware for a reheat on one of the next few mornings. Repeat this process for Omelette number 2! Enjoy! 🤎
Walnut Parsley Crusted Wild Salmon & Snap Pea Fennel Salade
Spring produce is heavenly. Crisp snap peas were my inspiration for this dish. Their tender baby bells are unforgettable when fresh. This salade is celebrating their delicate butteriness at the peak of season. Paired with a crusted salmon, a current favorite of my clients. It’s a perfect meal prep entree to have at the ready for lunch or dinner.
I share a few chef tips to get your salmon skin perfectly crispy, brown your crust just right and activate your arugula. Watch me prepare it here. Enjoy!
RECIPE
macros
40g protein ~ 2g fat ~ 44g carbs
per entree
makes 1 entree
Ingredients
Wild Salmon Fillet
Celtic Sea Salt
¼ cup Raw Walnut Halves
Small handful fresh Parsley Stems
Dijon Grain Mustard
1 Lemon
Splash of Natural White Wine
Splash of Olive Oil
1 tbsp Whole Sour Cream
1 Fennel
1 Celery Stalk
1-2 cups Baby Arugula, organic
Instructions
Preheat oven to 250 degrees and set out Salmon to bring to room temp.
Wash all produce. Remove lower stem of Parsley.
In a food processor, pulse Walnuts 1-2x only, then add in Parsley, a tsp of Mustard, ½ a lemon worth of juice. Pulse 1-2x more and mix manually with spoon, if needed. Taste and add sea salt as you desire. Feel free to play and add more of the ingredients to bring it to your perfect crust mix.
Prep your Salmon. Remove any pin bones and remaining scales. Dry and salt both sides
Heat a clean saute pan over low heat.
Skin-side down, gently spread crust on the filet. Add olive oil to your pan, then test surface with a sprinkle of water. If the water rolls, carefully place the fillet skin down, laying it down away from you to avoid getting splattered. DONT TOUCH IT. Let it sit. After 4-5 min, lift an corner edge very gently to see if it beginning to color.
Once the skin is starting to brown, place saute pan in oven to finish the cook. Bake for 10-12 minutes or until the crust begins to crisp. The internal temp should reach at least 145 degrees. If your crust is not browning, place it under the broiler for 1 min to quickly brown, but be cautious to not overcook.
Set Salmon aside to rest.
De-stem your Fennel and chop or use a mandolin to shave the bulb, play with the direction to make it fun! Do the same with your Celery. I enjoy shaving my celery thinly for a more delicate crunch. You can also slice any extra fennel stems!
Trim the edges of your Snap Peas on an angle, then set aside 3 for garnish. Optional: halve them to make them more bite-sized. Open the 3 by sliding a pairing knife along the edge, keep the Peas in their bed as best as you can.
In a tall glass, add your Sour Cream, add the splash of Wine and Olive Oil. Whisk well, then season with Sea Salt. Add more Wine as needed to get the acid-to-fat balance you desire for your dressing
To plate: hand tear your baby Arugula to awaken it, then layer in the Fennel flowers, Celery lace, Snap Pea bites, finishing with the open Snap Pea beds for garnish. Drizzle with dressing. Pair with your Salmon!
