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! 🤎
Chorizo & Delicata Squash Breakfast Burritos
beauty breakfast series
I am a recent 2026 breakfast burrito convert and this morning I’m here to evangelize! The burrito form in the morning was not something that spoke to me prior to this because whenever I saw them at beachside cafes, they looked heavy and greasy. Well, for the sake of a dear client’s busy schedule, I decided to give them my twist and see if I could pack one full of nutrients and deliciousness in a way that left her grounded, clear, and energized! It worked! Annnnd now they are a base I can play with all day long. I make them for myself as well as clients. Seasonal vegetables and herbs from the farmers market always make a splash and pair beautifully with a simply ground protein of choice. Now it’s your turn. Hopefully my instructions make it easy for you. Mix and match your fillings to your heart’s content. Just always include a protein, fat and carb and you can’t really go wrong! Have fun :)
Chef Tip: the real winner is the grain-free tortilla. I’m IN LOVE with Coyotas large burrito-size tortillas. Warmed to a doughy pliability, and they work beautifully. The cassava base it what makes it work very similarly to flour tortillas :)
RECIPE
macros
23g protein ~ 34g fat ~ 36g carbs
per burrito
makes 6 burritos
Ingredients
3 medium Delicata Squash, organic
Extra Virgin Olive Oil, organic
Celtic Sea Salt
1 tbsp Ghee, organic
1 White or Yellow Onion, organic
1 lb Chorizo, quality pork is key
4 Eggs, pasture-raised, organic
Whole Sour Cream, organic
Baby Arugula, organic
Bunch Cilantro, organic
Grain-Free Tortillas - love Coyotas
Instructions
Preheat oven to 375 degrees
Prepare a baking pan lined with unbleached parchment paper
Trim your Squash ends, then halve down the center, and halve again from tip to tail
Scoop out seeds and slice 1/4-1/2 inch rainbows
Add to a bowl and toss in olive oil and sea salt
Place on a parchment-lined baking tray and roast for 30-40 min till soft and golden
Dice Onion and Cilantro
Plan Ghee in a medium saute pan and warm on medium heat, add onions and sweat or carmelize for more flavor
Add Chorizo and cook through
While cooking, whisk Eggs and then add to Chorizo
Toss in as much baby Arugula as you desire. It really cooks down so go heavy. If you want less texture, trim the ends off first
Add Cilantro at the very end, so it stays fresh
In another large pan, heat up tortillas. Warm up pan to a med-high heat first, then add the tortilla. For best results, let it get doughy, very soft and bendy
Cut parchment paper for burrito wrapping and stack on a flat surface. Leave enough horizontal space to tuck sides of the wrap
Burrito assembly: lay warmed tortilla, then scoop Chorizo Egg and place on the part of the tortilla closest to you, anticipating the wrap movement upwards, top with a layer of the Squash, then finish with a hearty scoop of Sour Cream
To roll, use both hands to lift and fold the sides, and lift and fold the end closest to you over it as you roll the burrito forward. The more you do it the easier it’ll get
One last tip: once it’s rolled, hold the shape with your hands and gently press in to secure the burrito hold
Lift the parchment from each end towards the center. At the top fold over, like you would an old school sandwich brown bag, then tuck and roll the sides
Keep in the fridge for a week! To reheat simply pop in the oven at 350 for 10-15 minutes 🤎
