Basic Frittata Formula

Here’s an outline for making a pretty good frittata. Add the pre-cooked meat or blanched veggies you’re in the mood for.

  • 12 eggs
  • 2 tablespoons butter, melted
  • 1/2 can full-fat coconut milk
  • a few shavings nutmeg
  • any cooked meat (optional – 1/4 to 3/4 pound pre-cooked weight)
  • blanched or steamed (one bunch, , bag or head. 4-6 average servings. Pat veggies dry or squeeze out excess water.)
  • salt and pepper to taste

Beat together eggs, butter, coconut milk, and nutmeg. Heat a large, oiled ovenproof skillet to medium-high, add egg mixture and immediately reduce heat to medium-low. With a spatula, scrape the sides and bottom a few times while the egg cooks a minute or two. Add toppings, use your spatula to press into egg if needed. Let cook undisturbed. When egg is about 2/3 cooked transfer to top rack of the oven and broil for 5 minutes or until crispy golden brown.

Alternate Cooking methods:

On the stovetop, reduce heat to low, cover and cook gently until firm in the center.

Pour mix into glass baking pan, add meat and veggies, cook at 425 F for 15 minutes or until cooked through.

 

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Meat-N-Veg Balls

Here’s a basic formula for making meat and vegetable balls (or patties) that lets you mix & match flavors to suit your taste.  For simplicity, each uses one pound of lean ground meat, and one bag of frozen vegetables (or a similar quantity fresh). This can go wrong when there’s too much water in the vegetables, so we’ll and drain veggies and add just a little coconut flour to absorb excess moisture. One batch will make 16-20 meatballs for a quick, complete, snack,  for lunch with cut veggies and dipping sauce, or simmered in sauce for dinner.

Basic outline

  • 1 lb. lean ground meat
  • seasoning of your choice (try italian sausage, chorizo, thai, or greek)
  • 4 servings of a vegetable (1 bag frozen or 1 bunch fresh: spinach, cauliflower, carrots, zucchini, mushrooms)
  • 1 tablespoon coconut flour
  • 1 egg

What to do

  1. Prepare your herbs and spices, mix with ground meat, and let rest in the fridge overnight.
  2. Preheat the oven to 350 F.
  3. Thaw veggies and break down in a food processor or blender. Process until shredded. Stop well before they turn into a smooth puree.
  4. Toss veggies with a sprinkling of salt and place in colander. Cover with a paper towel and place a bowl full of water on top to press the moisture out. Let drain at least 30 minutes.
  5. After draining, wrap in the paper towel and squeeze out all excess moisture.
  6. In a medium bowl, mix vegetable,  coconut flour, and egg use a fork to thoroughly blend.
  7. Add seasoned ground meat. Mix well.
  8. Make golfball-sized meatballs. I keep a small bowl of olive oil on hand so I can grease my hands occasionally.
  9. Heat a well-oiled, oven-safe pan to medium high and brown meatballs. Since these do not contain breadcrumbs, they may not hold their shape as well as regular meatballs. Be gentle and make sure the pan is well oiled.
  10. Transfer pan to oven, bake for 10 minutes, turning once.

Illustrated notes

Spinach, zucchini, and cauliflower shredded and salted.

Spinach, zucchini, and cauliflower shredded and salted.

A bowl full of water weighs down the vegetables, pressing out the water.

A bowl full of water weighs down the vegetables, pressing out the water.

Really squeeze the water out of your veggies.

Really squeeze the water out of your veggies.

Coconut flower absorbs excess moisture, egg helps to bind the indredients together.

Coconut flower absorbs excess moisture, egg helps to bind the indredients together.

Mix the vegetable, eggs and coconut flower first, then add the seasoned meat.

Mix the vegetable, eggs and coconut flower first, then add the seasoned meat.

I keep a little bowl of olive oil handy so the mixture does not skick to my hands.

I keep a little bowl of olive oil handy so the mixture does not skick to my hands.

Give the meatballs plenty of space while browning. Crowding them will make them slow to crisp up on the outside.

Give the meatballs plenty of space while browning. Crowding them will make them slow to crisp up on the outside.

Let cool completely with some space before packing and refrigerating.

Let cool completely with some space before packing and refrigerating.

How I make lunch

This is not really a recipe, but I find myself telling a lot of folks about my lunch-building process lately, so I thought it might be useful.  This is how I make my work lunches. They’re no masterpiece, and I know some people are not entirely cool with eating 5-day-old chicken, but it works for me.

Every Sunday I get home from grocery shopping, and prepare…


(1) Enough chicken breast of a week of lunch, seasoned with whatever I’m in the mood for. (Italian, greek, tex-mex…)

(2) Week’s worth of salad.  I avoid delicate greens and veggies that get mushy, so usually use: parsley, napa cabbage, spinach, parsley, watercress, bell peppers, carrots, celery, seedless cucumber and avoid: tomatoes, regular cukes, run-of the mill lettuce, baby spinach.

(3) A bottle of home made salad dressing, again, the recipe varies at whim.

Then, in 5 1-gallon zip-lock bags, I layer up…

(1) The chicken, cooled and chopped up.  This goes at the bottom so it doesn’t mess up your veggies.

(2) The salad stuff.

(3) A handful of nuts – almonds, hazelnuts, walnuts, whatever.  Sure, these are a *little* soggy by friday, but I’m lazy enough not to care.  Sometimes I’ll do half an avocado sliced in Monday and Tuesday’s lunch instead of nuts, but they won’t make it till Friday.

I leave my salad dressing and a big bowl at work, and grab a bag every morning on the way out the door.  At lunch time, I dress my salad in the bag, shake it up, dump it in my bowl, and make my co-workers jealous.

Turkey-root Patties

I got some ground white meat turkey at the market this weekend to try out, when I added an egg to it to make burgers, it got a little too slimy, so I tossed a big handful of root slaw to balance it out.  It was a very happy accident:

1# Ground white turkey
Marjoram, Thyme, Rosemary, Black Pepper, White Pepper
1 egg
1 C (maybe more) Raw Root Slaw

Mash everything together well.  Divide into 8 equal portions and form patties.  Cook in oiled skillet on medium heat a scant 4 minutes a side or until cooked through.