Scrambled Egg Omelet in a Pie Pan


  • 4 whole Eggs and 4 egg whites
  • 1 Pinch of salt and black pepper
  • 1/4 Teaspoon cayenne pepper
  • 1/4 Teaspoon garlic powder
  • 1 Handful of baby spinach (chopped or whole)
  • 1/2 Onion chopped
  • 1 Jalapeno finely sliced
  • 1/2 Cup Mushrooms chopped
  • Coconut Oil for oiling the muffin tin Directions

Preheat oven to 350 degrees. Chop mushrooms and onion. Whisk eggs, salt, pepper, and garlic powder together. Stir in mushrooms, onion, jalapeno, and spinach. Coat pan tin with coconut oil. Fill pan. Bake for 20-25 minutes or until eggs are cooked through

Spinach and Ricotta Stuffed Chicken Breast (Low Carb)

Serves 4


  • 2 cups baby spinach
  • 1 cup ricotta ( use fat free)
  • 2 tbsp fresh parsley, finely chopped
  • 1 tsp garlic • 4 small chicken breasts
  • Coconut oil spray
  • Salt and pepper, to taste Directions

Heat your oven to 400 degrees and line a tray with baking paper. Place your spinach in a bowl and cover with boiling water. Allow to sit for one minute before draining and rinsing under cold water to stop the cooking process. Squeeze out any excess water and finely chop the spinach. Place in a bowl with the ricotta, garlic and parsley and stir to combine. Season to taste with salt and pepper. Take each chicken breast and cut a deep pocket into the side. Stuff with the mixture and secure with a toothpick. Heat a large frying pan over high heat and spray with coconut oil. Cook the chicken for two minutes on each side, until golden. Transfer to the baking tray and cook for 15 minutes or until cooked through. Serve with steamed greens.

Tuna Salad

  • 1 5oz can tuna
  • 1 TBS lite mayo
  • 1tsp Dijon mustard
  • 2 to 3 TBS Walden Farms chipotle range dressing or any Walden Farms dressing
  • Celery sticks chopped fine (And chopped onion if desired )
  • Pepper to taste/garlic powder optional

Mix all in bowl and chill