Broccoli, Sausage & Egg Muffins

I stumbled upon this recipe over the weekend and thought I’d give it a try! I just modified a few minor details to ensure a Paleo diet quality.

The main component of our breakfasts are eggs, typically either frittata-style, (which is easy for advanced prep, and a few days’ worth of reheatable breakfasts); or simply scrambling up some eggs with whatever veggies and pre-cooked meats happen to be in the fridge on that morning’s occasion.  I thought these muffins would be a nice change in the rotation on the pre-cooked breakfast front, so I gave them a try! Plus – they’re kind of cute, these little muffins…don’t you think?

So onto packing those tins!


  • 1 lb ground sausage (pre-seasoned, or self-seasoned: I like to season my own & make spicy! Plus, that way I know exactly what’s going into the sausage on the seasoning-front)
  • 1 cup broccoli florets
  • 8 large eggs
  • 1/4 cup coconut milk
  • 1/2 tsp baking powder
  • Salt & Pepper, to taste
  • Crushed red pepper (optional)
  • Olive oil for greasing muffin tins


  • Pre-heat oven to 375 F
  • In a large saute pan over medium heat, cook the sausage until it is browned, no pink remaining (about 5-7 minutes).
  • Remove pan from heat and stir in the broccoli florets. Set aside.
  • In a medium mixing bowl, whisk together the eggs. Add the coconut milk & baking powder, and continue to whisk to combine.
  • Season with a little salt & pepper, and add red pepper flakes to your liking.  Whisk again to combine.
  • Lightly spray or coat a 12-cup muffin tin with olive oil.
  • Spoon in the sausage & broccoli mix evenly amongst each of the 12 cups.
  • Ladle the egg mixture over the sausage & broccoli.
  • Bake for 15-20 minutes

* To re-heat, I put 4 muffins in the microwave for about 2 1/2 minutes.

Since there are only two of us in the household, and because my honest intention is to have ready-to-heat-up muffins at my fingertips for a few days (2 muffins per serving); I would suggest storing them by wrapping them in aluminum foil or putting in a sealed container for the fridge.  At first, I just tossed them into a gallon-sized Ziploc freezer bag, but it got a little condensation in it (not that it mattered in the least bit after reheating…I simply didn’t like reaching my hand into dampness to retrieve!).

Store to your pleasure and enjoy!

Steamed Radishes with Mixed Veggies

I wasn’t entirely sure whether to title this veggie side dish recipe for strictly radishes or for the hodgepodge of other veggies that joined in on the fun for this particular side….so don’t be thrown off.  Yes, radishes are vegetables, too – I know.  Let’s just say that I credit them as the inspiration of this post, as it was a new food ingredient for me to work with. 

I ordered a CSA vegetable package that was presented as a deal on GiltTaste from who-knows-what farm out in Ohio, in hopes I’d be forced to reckon with some not-yet-experimented-upon veggies.  Radishes are just not something I had attempted to prepare before (sure, easy enough – but just not usually my first grab at the veggie counter).  Plus, they look like they could take some serious prep time, the dirty little suckers.

But shame on me for assuming – these weren’t so difficult! And they turned out super tasty when steamed! I might just restock my basket next grocery run…

Radishes (however many you desire!)
Mixed veggies (I find that carrots, squash/zucchini work best for steaming)
Salt & Pepper
Ghee (or butter)


  • Over high heat, place a pot of water (in a pot large enough to accommodate a steamer basket insert), and bring to a boil.
  • While waiting for the water to boil, rinse the radishes off in a colander.  Use a paper towel to rub any leftover dirt from the outside.

  • With a small paring knife remove the ends.
  • Peel off the first outside layer of red (I will admit I left some of mine on, and these tasted just as well).

  • Cut up any other veggies, if any, that you wish to include with the radishes.
  • Season and toss veggies with salt and pepper (and any other seasonings, if desired).
  • When the water has reached a boil, place the veggies in the steamer insert, partially covering the pot with a lid.

  • Steam for 10-15 minutes, to desired tenderness, removing the lid to stir occasionally.
  • When finished, remove the steamer basket of veggies from the pot and let sit in the sink (or empty its contents into a colander first, if not a free-standing steamer basket).
  • Top the steaming veggies with a scoop of ghee, and toss to coat.  Season with more salt & pepper for taste, as desired.
  • Plate, and enjoy!

Almond-Crusted Tilapia

Over a bed of salad, topped with crumbled walnuts

To repeat myself in so many ways, fish caters to an easy method for whipping up a quick, protein-rich meal.  Why not kick it up a notch and try it 4HB crispy-style?  I feel almost guilty claiming this to be a new recipe; but a new method is certainly worthy of a new post.  And while not quite full-on breaded quality, the almond flour will get you a whole lot closer than you’d expect.  And you’ll feel you’re giving yourself a bit of a treat!

4 filets, tilapia
1 lemon
1/2 cup almonds, slivered or sliced
2 eggs (or 3 egg whites)


  • Rinse the tilapia under cold water and pat to dry.
  • Season both sides of the fish with salt and pepper.  Squeeze a little lemon juice on both sides, as well.
  • In a small food processor, chop up the sliced or slivered almonds until you have a course powder.  Pour onto a flat plate and set aside.
  • In a wide-mouthed bowl, whisk together the eggs (or egg whites).  Add any additional seasonings (or just a little extra salt & pepper), and whisk again to combine.
  • Place the egg bowl and plate of crushed almonds side-by-side.
  • Dip both sides of a filet into the egg mixture.
  • Shaking (or letting drip off) the excess egg, dredge the soaked filet into the almond powder to coat.  Set coated filet aside and do the same to your remaining filets.

  • Heat coconut oil in a large frying pan over medium-high heat.
  • Place filets in the pan  and cook for 3-4 minutes per each side of the fish.

  • Plate and….Voila! Enjoy your crispy fish.

Grilled Marinated Lamb Loin

A lamb first-timer! Never cooked it; haven’t consumed with great frequency.  No particular reason, other than it’s a bit out there from the standard steak or chicken.  But meat is meat; meat is a big part of my diet these days; so let’s explore the possibilities!

Over the past few months, my husband has placed a couple of meat orders from U.S. Wellness Meats (goal: stocking up our freezer with quality grass-fed meats for any day of the week!).  The second time around, we decided to get a little bit adventurous and added a lamb loin to the order.  I like a challenge; and am all for researching recipes for the unfamiliar in order to make it 4HB friendly, and our own!

So quite simply, quite tastily, and not-so-sheepishly; I share with you a flavorful and juicy recipe for lamb loin, grill-style!

1 tbsp extra virgin olive oil
1 lemon, zested (about 1/2 tsp)
1 lemon, juiced (about 2 tbsp)
2 tsp, dried oregano
2 tbsp garlic, minced
1/2 tsp salt
1/4 tsp pepper, freshly ground
2 lamb loins (approx. 4 oz. apiece)


  • In a bowl, combine the first 7 ingredients to create your marinade.
  • Pour marinade into a sealable plastic bag.
  • Add the lamb loin(s) to the bag and toss to coat well in the marinade.
  • Marinate in the refrigerator for at least 1 hour.
  • Grill over medium-high heat for approximately 5 minutes on each side.
  • Let sit for a couple of minutes before serving.

Mini Butternut Squash Pizzas


Butternut squash pizzas with pesto, tomato, and fresh basil

Mmm Pizza! One thing I tend to crave with frequency on my cheat days! There are a slew of different methods slow-carbers have put out there in an attempt to bridge that deep, dark 6-day void left by some distant pizza memory; and I fully intend to try some of them out to see how close I can get to slow-carb “pizza”  ……Eventually…   But this one was simple enough to give it a shot right away.  Plus, I had half of a butternut squash left over from the jalapeno cheddar quiche that I had just made.  Have you SEEN the size of a butternut squash?! Resources, people! Use ’em up.

I stumbled upon this grain-free mini pizzas recipe while internet browsing on some grain-free (yep, go figure!) recipe sites.  I am glad to have found this one, as it works rather well as a fun, somewhat unique, little veggie side dish.  And thes are not all that time-consuming to make, either (bonus!). And, of course, as it goes with pizza, the topping combination possibilities are endless.  I’m a big fan of using up whatever veggies I have in that fridge of mine.

Crust it up.

1 large butternut squash (use all, or some, depending on how many mini-pizzas you intend to make)
Marinara, tomato, or pesto sauce (keep an eye on the sugar content!)
1 tomato
Fresh basil leaves
Any other toppings that you’d like!
Salt & Pepper, to taste
Coconut oil or ghee, for cooking


  • Using a vegetable peeler or sharp knife, peel or cut away the thick outer skin of the butternut squash.
  • With a mandolin or sharp paring knife, slice the squash into thin disks or rounds (around 1/4 of an inch thick).
  • Prepare any veggies you plan to use as toppings and set them beside the stove.
  • Heat oil or ghee in a non-stick fry pan over medium-low heat.
  • Add squash slices and cover the pan with a lid.  Check the squash after 3 minutes.  If they are starting to turn a little brown, flip them over.  Cover and continue cooking the other side of the squash for another 3 minutes. 
  • Add sauce (if using sauce) and any other toppings.  Season with Salt and Pepper, to taste.  Cover for a few minutes.
  • Remove the pan from the heat and allow the mini pizzas to cool some.
  • Then…I think you know what to do.

Season Rubbed Pork Tenderloin

I’m telling you – I have become quite fond of the pork tenderloin! With the rosemary and balsamic grilled tenderloin recipe under my belt, I wanted to try another version with more of a simple (yet flavorful!) rub-quality.  And this time, I did it oven-roasted style.   I had almost all of the necessary ingredients in the spice rack, already – so it did not take a lot of shopping prep (simply just remembering to buy the meat!).  And, of course, to give credit where credit is due – I pulled this recipe from Ellie Krieger via Food Network.

Here’s the rub-down:

1 tsp garlic powder
1 tsp dried oregano
1 tsp ground cumin
1 tsp ground coriander
1 lb pork tenderloin
1 tbsp extra virgin olive oil
2 cloves garlic, minced


  • Pre-heat the oven to 450 F
  • To create the rub, combine the dry ingredients (garlic powder, oregano, cumin, coriander, salt) in a small bowl, mixing well with a fork.

  • Sprinkle over the outside of the pork tenderloin, turning to coat.
  • With your hands, rub well over the entire tenderloin, occasionally patting to ensure adhesiveness.

(I usually coat the tenderloin in the spice rub in the morning and allow it to marinate in the refrigerator during the day.  But you can go ahead and begin cooking at this point, if you prefer).

  • When ready to cook (again, with the oven pre-heated to 450 F), heat 1 tbsp of olive oil in a frying pan over medium-high heat.
  • Sear the sides of the tenderloin in the heated oil, rotating occasionally with tongs to cover all of its surfaces, for about 10 minutes. 
  • A few minutes into the 10-minute sear time, add minced garlic to the pan with the searing tenderloin.  (The garlic will burn if you leave it cooking in the pan for the full amount of time).
  • When finished, transfer the tenderloin onto a roasting pan and put in the oven for another 20 minutes.
  • Allow to cool for 5 minutes or so after removing the tenderloin from the oven; then slice and serve!

Jalapeno Cheddar Quiche with a Butternut Squash Crust

A quiche treat! My husband came across this recipe on the web, and we were both pretty eager to try it out.  Now, I’ll admit it…I do have a fault of being a bit too much of a stickler when it comes to the 4-HB rules; so, at first, I was a little wary of the small amount of cheddar cheese involved in the recipe.  But these things are fine on the occasion; and if you’re going to use cheese, sharp cheddar is one of the best choices!

All hesitations aside, we prepared this quiche and had a slice with our dinner that evening.  It was rich and delicious! Seriously.  So much flavor! And suffice it to say, I am impressed with how well butternut squash slices worked to make the crust at the bottom.  I think this method just might be featured in several other food creations in the very near future.

Here’s to melt-in-your mouth eggy goodness:


1 medium butternut squash (you’ll use half)
Coconut oil or EVOO (for greasing pie pan)
5 eggs
1/4 cup coconut milk
4 oz sharp cheddar cheese, grated
2 tbsp butter
1/2 large onion, chopped
1 cup mushrooms, sliced
2 jalapenos or serano peppers


  • Pre-heat the oven to 375 F.
  • Roast the jalapenos or seranos in the part of the oven closest to the heat source.  After about 3 minutes, turn the peppers over and continue roasting for another 3 minutes.  The sides of the peppers will become slightly blackened.

  • Remove from the oven and allow to cool.  Once cooled, peel off the outer skin and scrape out the seeds.  Discard the skin, seeds, and the stem.  Finely dice the remaining peppers and set aside.

  • Peel off the thick outer skin of the butternut squash with a vegetable peeler or sharp paring knife (the skin will be tough!).  Slice off the squash ends and discard with peel.
  • Using a mandolin or very sharp knife, slice the squash into very thin rounds.
  • Lightly coat the bottom of a pie pan with coconut oil or olive oil and place butternut squash rounds in the bottom of the pan, and up along the sides.  For the sides, you may need to slice the rounds into halves to fit.

  • Melt the butter in a frying pan over medium-high heat.  Add the chopped onions and sliced mushrooms and saute until softened, and onions translucent.  Pull off of the heat source and set to the side.

Husband sauteeing up a storm.

  • In a medium bowl, whisk the eggs together with the coconut milk.  Add the cheddar cheese and whisk again.  Add the sautéed onions and mushrooms to the bowl, along with the peppers.  Stir to combine.

  • Pour filling into the butternut squash-lined pie pan. 
  • With oil, lightly brush the exposed edges of the butternut squash.

  • Bake in the oven for 35-40 minutes (I would recommend placing the pie dish on a baking pan in the case of overflowing).  If an inserted knife comes out clean, it is finished!
  • Finally, allow the quiche to cool.  Then…slice and serve!

Meaty Lasagna with Eggplant Noodles

Eggplant “faux” lasagna is another meal idea which I have seen referenced several times in the 4-HB circles.  So, again, I had to give this one a shot! This turned out really tasty (and hardy!).  I have to be honest – the active cook time is a bit longer than most of my other recipes on here; but sometimes it’s that extra work and time that makes the flavor simmer right on up to its tastiest potential! I guarantee there are a number of ways to cut down on the meat/tomato sauce time, if you so desire.  But overall, I am pleased with the concept; and am thrilled with how well eggplant worked in this scenario as a substitute for lasagna noodles.  Furthermore, I always dig having leftovers in the fridge for any lazy mealtimes the remainder of the week!


For the “noodles”:
2 large eggplants
Olive oil
Freshly ground black pepper

For the sauce:
1.5 lb ground beef (can be substituted with ground turkey, sirloin, etc.)
1 green bell pepper
1 yellow onion
3 cloves garlic, minced or chopped
1 28-oz can, diced tomatoes
1 6-oz can, tomato paste
1 8-oz can, tomato sauce
1/3 cup, water
1.5 tsp, Italian seasoning
2 tsp, dried basil
1 tsp, garlic powder
Salt and Pepper, to taste
1 cup, baby spinach leaves
1 tsp, red pepper flakes (optional)

For the “cheesy” layer”:
1.5 cups cottage cheese (I used 1.5% milkfat)
1 tbsp, pesto sauce (Trader Joe’s has a good pre-made one)
2 eggs, beaten


  • Chop the green bell pepper and onion into large chunks.  Dump into a small food processor along with the garlic, and process until well-chopped and combined.
  • Combine the contents from the food processor with the ground beef (by hand is easiest).
  • In a large dutch oven or pot, cook the meat over medium heat until browned.

  • Pour in the cans of tomatoes and the water, along with the Italian seasoning, salt & pepper, basil flakes, and garlic powder.  Stir to combine.
  • Reduce to a simmer and cover with a lid.  Continue to cook the sauce, stirring occasionally, for about 1 hour 30 minutes.
  • While the sauce is cooking, preheat the oven to 400 F.
  • Wash and peel the thick outer skin of the eggplants.  Discard the skin.

  • Slice the eggplant into approximately 1/4-inch rounds.  Place slices on a lightly greased baking sheet.  Lightly coat the eggplant in olive oil and season both sides with salt & pepper.  Bake for approximately 15 minutes, or until eggplant softens.

  • In a separate bowl, beat together the 2 eggs; then combine eggs with the cottage cheese and pesto.
  • When the sauce has finished cooking, layer the bottom of a 9×13 baking dish with 1.5 cups of the meat & tomato sauce.  Top with a layer of spinach leaves.

  • Place eggplant slices in a single layer over top of the leaves.

  • Top the eggplant layer with about half of the pesto cheese mixture; spread to evenly layer over the eggplant.
  • Add another 1.5 cups of the meat sauce over top of the cheese layer.
  • Place another layer of eggplant slices over top.  Layer with the remaining pesto cheese layer.  Depending on how much sauce & eggplant remain, continue by alternating with another meat sauce layer, followed by an eggplant layer, using the remainder of the meat sauce as the top and final layer. Sprinkle red pepper flakes over the top if you’d like to add some heat!

  • Cover baking dish with aluminum foil and bake at 375 F for approximately 25 minutes.  Remove the foil and continue baking for another 25 minutes.
  • Leave to rest and cool for 10-15 minutes after removing it from the oven, then cut and serve!

Slow Cooked Saucy Pulled Pork

Ah yes, it’s another slow cooker recipe! I love the concept; I really do.  I pulled this one from TV, yet again, while watching Kelsey’s Essentials – but, of course, omitted the brown sugar to make it 4HB-friendly.  It still tasted very rich and yummy to me! Now, if only I could have piled it up high on a bun to make myself a pulled pork sandwich… Oh well – baby steps (I’ll save that one for a cheat day)! I will say, however, that it tasted very delicious on its own.  I’ve also found that it’s pretty versatile.  For one, it is pretty terrific as a meat sauce on squash noodles or spaghetti squash noodles.  My goodness, how things are coming together!

One big reason that I like this particular recipe is because the spice combination gives you good pulled pork flavor, without making it taste too much like a Mexican-style pulled pork.  Which, of course, I also love (ahem, slow cooked carnitas, anyone?).  But it’s always nice to have some variation up your sleeve for meals! Plus, this version is super saucy – rich and flavorful.

That intro kind of reminds me of this recipe: sort of a long process, but with an eventual outcome of pure delicious satisfaction!

Hey, let’s crock it to the pot!

1 pork shoulder or butt (3-4 lbs)
1 15-oz can tomato sauce
3 tbsp chili powder
2 tbsp ground coriander
1 tsp ground cumin
1 tsp crushed red pepper
5 garlic cloves, minced
1/4 cup fresh lime juice (about 2 limes)


  • Combine the tomato sauce, chili powder, coriander and cumin in the bottom of your slow cooker.  Stir to combine.

  • Sprinkle the pork with salt and pepper and place in the slow cooker.

  • Using tongs, flip the pork around in the pot a bit to evenly coat with the tomato sauce and spice mixture.

  • Mince and dice the garlic and onions.  Add to the slow cooker and toss the meat, again, with tongs to evenly distribute its contents.

  • Cook on low for 8-10 hours until the pork is tender and beginning to fall apart.

  • Remove the pork and place in a large bowl or plate.  Let it sit and cool for a few minutes.(As you can clearly see below – my pork turned out so tender that I had to take it out in several large clumps! Was falling apart at the touch.  That’s some quality tenderization, there!)
  • With 2 forks, pull apart and shred the meat.  Remove and discard any excess fat.

  • Skim off any excess fat from the sauce that is left remaining in the pot.  Stir in the lime juice and season to taste with salt and pepper. (The purpose of the lime juice is to tame, slightly, the boldness and richness  in flavor that is ultimately created from the slow cooking of fat in the sauces.  Delicious flavor, already, but the citrus flavoring creates a product that really works well for the overall pulled pork flavor).

  • Add the shredded pork back into the slow cooker and toss with the remaining tomato sauce and meat juices.

  • Scoop generously onto plates!

Leftovers? Good news! The pulled pork can be stored in its sauce and refrigerated for a few days.  In fact, the next evening, it went quite well on zucchini and squash noodles! 

Sweet porky victory!

Grilled Garlic Butter Zucchini and Onions

Oh man, have I a mouth-watering side to share.  It’s so garlic-stinkin’ easy, too; and truly ideal when you already have the grill going with whatever else your delicious cuisine entails!

Zucchini (as much as you’d like)
Yellow Onions (ditto!)
Garlic cloves. minced (about 1-2, per large zucchini…or more!)
Salt & Pepper, to taste


  • Cut zucchini into large cubes; cut off the ends of the onions and peel off the outer layer, leaving them intact.

  • Tear off a few sheets of aluminum foil large enough to eventually form “packages” for the zucchini and onions.  Place the zucchini pieces and onions on separate sheets.

  • Season with salt and pepper.  Sprinkle minced garlic over top of the pile of zucchini cubes and onions, and top with a slice of butter.

  • Fold aluminum foil to form a package, making sure that there are no open areas exposed.  Pinch foil edges to seal.

  • Place on the grill over medium-high heat, approximately 12-15 minutes.

  • Remove from the grill and let sit for a couple of minutes.  Then, unwrap the foil, being careful not to let the juices from the butter spill all over your kitchen, and plate the zucchini and onion pieces.

Tender to the touch! Now how’s that for a rich, tasty side delicacy?