Looking to satisfy a sweet craving but don’t want to forfeit nutritious ingredients? Our easy smoothie bowls are the perfect start to the day or even a mid-day, hearty snack. We’ve created two recipes that include a variety of fruits and vegetables such as raspberries, cauliflower, broccoli and more. Plus, both recipes include our Primal Kitchen Vanilla Whey Protein Drink Mix for an added boost of protein.
Since these smoothie bowls also call for frozen fruits and vegetables the prep time is minimal. Using frozen fruits and vegetables will also make the smoothie bowls thick and spoonable. We’ve listed a variety of topping ideas to use as the finish touch but the sky’s the limit with toppings! Use your favorite nuts, seeds, fruit, or anything else you’d like.
Breakfast, Recent Articles, Recipes, Vegetables
With only a few ingredients, our sausage and egg casserole is the perfect leisurely brunch dish, or grab-and-go nibble for a busy morning. The baked eggs are firm enough to be sliced into finger food, which is a great hack for adults rushing to work, teenagers off to school, or for little ones who prefer eating with their hands to using a fork. Plus, with about 4g of carbs per serving, this recipe makes for a simple, keto breakfast or ideal low-carb mid-day bite.
More carnivorous folks can enjoy this gluten-free breakfast casserole with just sausage and eggs, but you can sneak in a veggie, too. Eggs are a great vehicle for sautéed greens. We use arugula in this recipe, but you can easily substitute or add kale or swiss chard. For extra flavor you can even toss in some mushrooms, onions, or bell peppers.
However you make it, this sausage and egg casserole is simple, healthy, and delicious. What more can you ask for from your breakfast?
How to make a sausage and egg casserole
The ingredients for our sausage and egg casserole are fairly simple. You’ll want to gather together eggs, milk (or milk alternative), Primal Kitchen Avocado Oil, ground chicken sausage, arugula, cauliflower rice, and shredded cheese (we used goat cheese).
Then, in a bowl, whisk together the eggs, milk, 1 tablespoon of avocado oil and a good pinch of salt and pepper.
In a skillet, heat a tablespoon of avocado oil over medium heat. Once hot, add your sausage and brown the meat, stirring occasionally. Once fully cooked through, add the cauliflower rice and cook until tender, then mix in the arugula. Remove the skillet from the heat and allow the heat from the skillet and meat to wilt the arugula. Allow the mixture to cool for a few minutes.
Once the sausage mixture has cooled slightly, whisk it into the egg mixture a little at a time to prevent the eggs from scrambling. Sprinkle on about 2/3 of the cheese mixture. Then use avocado oil spray or butter to grease a 12×8 baking dish. Pour the egg mixture in and top with the remaining cheese.
Bake at 375ºF for 40-45 minutes, or until the top and edges of the bake are browned and the casserole feels firm to the touch. Consider reducing the time 5-10 minutes if baking in a 13×9 pan. Allow the bake to cool, then cut into 6 or 8 pieces and top with chopped parsley or green onion.
Can you freeze this sausage and egg casserole?
Yes, you can freeze this breakfast casserole! The casserole can go directly into the oven from the freezer. For ease, you can even freeze this casserole after it’s been cut up into individual serving sizes.
Breakfast, Eggs, Recent Articles, Recipes
I’m not a vegetarian (although my wife and son have dabbled with it). I’m certainly not a vegan. I don’t recommend that anyone eat a totally plant-based diet for health reasons. Animal foods are too good, too central to our evolutionary history, and too important for our physiology to ever give up entirely. On the contrary, I think meat, eggs, seafood, and dairy are some of the healthiest foods on the planet, and most people should be eating more of them than they currently eat.
However, plant-based diets are exploding in popularity and I know people are going to eat them—and I care about people’s health. If they’re going to do it anyway, I’d like to help them do the diet in the healthiest way possible.
Diet & Nutrition, Recent Articles, Vegetables
Cherry tomatoes add vibrant color to any dish. Whether you’re using them to drizzle on top of a grilled chicken salad or letting them simmer of a stove in a chicken skillet recipe to bring out all the flavor, cherry tomatoes are sure to liven up any dish. But what happens when it’s the end of the week and you still haven’t made a dent in that large box of cherry tomatoes you got from the store or local farmer’s market? That’s where this recipe comes in.
What’s the difference between cherry tomatoes and grape tomatoes?
There’s not a lot. One of the main differences comes in size. Grape tomatoes tend to be smaller and are oblong rather than round, just like a grape. Grape tomatoes also aren’t as sweet as cherry tomatoes. Nutritionally though, they’re pretty similar.
How to make a cherry tomato salad
Once you’ve gathered all your ingredient slice your cherry tomatoes and mozzarella in half. Place in a large bowl with the sliced onion.
Then, in a small bowl, combine the Primal Kitchen Balsamic dressing, basil, dijon mustard, garlic, salt and pepper.
Pour the balsamic mixture over the tomatoes, mozzarella and onions and gently fold it in until combined. Allow to marinate for 15-30 minutes before serving.
This salad can be made ahead of time. Just prepare and place in the fridge to marinate for up to a day, or until ready to serve. The oil in the dressing may solidify, but simply let the salad stand at room temperature for a few minutes and it should turn back to liquid.
Recent Articles, Recipes, Salads, Vegetables
Asparagus has been used for cooking and medicinal purposes for over 2,000 years. This green boasts high levels of vitamin K, which is important for heart health and calcium regulation as well as folate, which when combined with vitamins B6 and B12 (as is the case in asparagus) can protect against heart disease and other cardiac ailments. In addition to the health benefits, asparagus is also a crunchy vegetable that can be served up as a delicious appetizer. It’s even better when bacon is added.
How to Make Bacon Wrapped Asparagus
When selecting asparagus, look for thin, firm stalks with deep green tips. Once you’ve gathered a batch of asparagus, toss them in oil, pepper, paprika and a pinch of salt.
Next, take a bundle of asparagus and carefully wrap the bacon around it, wrapping it up or down the bundle. Place the asparagus bundle on a sheet pan or baking dish so the ends of the bacon are face down so the bundle doesn’t unravel. Repeat with the remaining asparagus until all of them are wrapped up.
Place the asparagus bundles in the oven for 15-20 minutes, or until the bacon is nicely browned and the asparagus is cooked to your liking. Serve and enjoy!
Use thinly sliced bacon so it cooks in about the same time as it takes for the asparagus to roast. If you only have thick bacon, we recommend precooking it in the oven for 10 minutes or so before wrapping the asparagus.
Thin spears of asparagus will cook more quickly than thick spears of asparagus. Try to use asparagus with uniform thickness so they cook evenly. If you prefer more crispy, well done asparagus, use thinner asparagus. For more tender, less browned asparagus, use thicker spears.
Appetizers, Pork, Recent Articles, Recipes
The air fryer is already your favorite appliance for making chicken wings and crispy Brussels sprouts, but you haven’t unlocked its full potential until you try this quick and easy air fryer green beans recipe. Flavorful, crispy green beans are the perfect addition to your next game day smorgasbord. Trying to get your kids to eat more veggies? Look no further than this fun finger food. Serve these air fryer green beans with Primal Kitchen Ranch Dip to tempt even the pickiest eater. (What kid doesn’t love dipping?)
Although you can air fry frozen vegetables, this recipe works best with fresh, firm green beans. Try it and let us know how it turns out!
Recent Articles, Recipes, Sides, Vegetables