Thursday, May 28, 2015

Scotch Scotchy Scotch... Eggs

This was my first time ever making OR eating Scotch eggs, and I have just one question to ask:


Holy shitballs, they were fantastic! They tasted like a sausage-egg-and-cheese McMuffin. Only better!

I saw them a few weeks ago on the I Breathe I'm Hungry blog, and I was really excited to try them. My only issue with the recipe was the deep frying - it yields delicious (and in this case more authentic) results, and I have nothing against the cooking method, really... but it's messy, wastes a lot of oil, and mostly I'm just too lazy to want to bother with it.

I decided to give oven-roasting them a try, and I figured it would work nicely with the high fat content of the sausage I used... hooray for being right! They had a light crisp texture on the outside that wasn't greasy at all. If they weren't so filling, I seriously could have eaten the whole batch!

Oven-Fried Scotch Eggs

These babies lend themselves perfectly to a make ahead meal. Giving them a chance to rest/set in the refrigerator after assembly really makes the "breading" process much easier. At a minimum, I'd refrigerate them for 30 minutes before coating, but a day would be even better.


1 tube pork sausage
7 eggs, soft-boiled and shelled
1 egg white, whisked
2 Tbs grated parmesan
2 Tbs coconut flour
salt and pepper

Line a large plate with plastic wrap. Separate the sausage into 7 equal portions. One by one, flatten each portion into an oval shape on a piece of plastic wrap. Place an egg in the center and use the wrap to help you mold the sausage around the egg, then carefully peel it off and gently press together any gaps. Make sure there's no egg peaking out. Set aside on the prepared plate and repeat for the rest of the eggs. Store the prepared eggs in the fridge for at least 30 minutes and up to a day or two.

Preheat the oven to 425F. Line a sheet pan with nonstick foil or parchment paper. Prepare 2 wide, shallow dishes (like a couple of paper plates or 2 pie plates). In one mix the coconut flour, cheese, and a little salt and pepper. In the other, whisk the egg white, adding a little water if necessary to make it cover the bottom of the plate. Coat each egg first in the egg white, then in the flour mixture, gently tapping off any excess, then set aside on the lined sheet pan. You should have just enough coating for all the eggs without much leftover waste. Leave a couple of inches between each egg on the pan, something like this.

Bake at 425F for about 20 minutes, or until the sausage is cooked and the eggs are golden brown. They're great hot, at room temperature, and even cold!

Makes 7 eggs
Approximate nutrition per egg ~ 285 calories, 27.2g fat, 0.6 net carbs, 
14.1g protein

Wednesday, May 20, 2015

Little White Lies Are a Great Source of Calcium

Since going ketogenic, I've been feeling less and less hungry during the morning/early afternoon hours. I've never been much of a breakfast person - just give me my coffee - and since I've been blending coconut oil and grass-fed butter intoto my coffee for the last few weeks...

aka Bulletproof Coffee

my hunger levels just haven't been rising until closer to 3 or 4pm. I believe we should eat when we're hungry (as long as we're getting a safe amount of calories daily/weekly), so I've been following my hunger cues and eating my calories mostly during the hours of 4pm-8pm. This is sort of intermittent fasting, but not technically since I'm having the calories from the coffee. Honestly it's just what works for me, and I feel like it's my own version of intermittent fasting... I.F. police, don't arrest me, please.

Anyway, by the time dinner rolled around, I wanted something easy that would also provide plenty of fat and protein. And of course be DELICIOUS. The problem was that the fridge was looking pretty bare in the protein department. I found my answer in the pantry. Canned salmon.

Don't vomit on me, people! I have a very sympathetic gag reflex!

Good quality canned Alaskan salmon is a great (and frugal!) source of omega 3 fatty acids, protein, and calcium (from the bones that are super-soft and mashable/edible from the canning process). And combined with the right flavors, it's downright delicious! 

Anyone still here? Bueller? Bueller??

If I haven't scared you off, thanks for sticking around. You won't regret it. (I hope.)

I decided to make carbonara (Italian pasta dish with a rich egg yolk sauce, bacon, and black pepper), but with the salmon added and with squash noodles instead of real pasta. And because I was feeling SUPER lazy, I decided to turn that into a frittata (instead of whisking egg yolks into the pan and praying they don't scramble).

Salmon Frittata alla Carbonara


12 oz yellow squash or zucchini squash (or a combo of both), julienned or spiralized
salt and pepper
4 slices bacon, chopped
6 large eggs
2 egg whites (or use more whole eggs if calories aren't a concern)
1/4 cup grated parmesan
2 oz cream cheese
1/2 teaspoon dried dill
optional spices - garlic powder/onion powder/cayenne/nutmeg
pinch of crushed red pepper flakes (optional)
1 small can Alaskan salmon (about 8oz), drained and flaked

Put the squash noodles in a colander over a bowl or in the sink. Sprinkle liberally with salt and toss to combine. Let sit for about 10 minutes (no less).

Preheat the oven to 400 F, set a nonstick, oven-safe pan over med-low to medium heat. Fry the bacon until crisp. While the bacon cooks, combine the eggs, whites, parmesan, cream cheese, dill, and any other spices you'd like (except the red pepper) in a blender and blend well. Reserve.

Once the bacon is crispy, add the crushed red pepper and the flaked salmon. Use a wooden spoon to mix the salmon into the bacon, mashing up the bones as you do so. They will disappear into the final product. Trust.

While the salmon cooks up, put your salted squash into a clean kitchen towel or strong paper towels and wring out their liquid. Don't be a pansy here - wring that shit out. Unless you're a fan of watery frittata, in which case, GROSS.

When the salmon has begun to break down/brown a bit and is well combined with the bacon, crank the heat to high and add the squash noodles. Mix well to combine. Once they're mixed in, turn off the heat and immediately pour in the prepared egg mixture. Top with lots of black pepper, then move the pan to the preheated oven and cook until the mixture is set, about 10-15 minutes. Remember that the handle of the pan will be meltyourhandoff hot when it comes out of the oven, so don't forget the oven mitt, yo. Let rest in the pan for a few minutes before slicing and serving.

I served mine with roasted broccoli and cauliflower.

Serves 4
Approximate nutrition per serving ~ 336 calories, 24 g fat, 2.2 net carbs, 30.6 g protein

I would NOT recommend bragging to your fellow diners about how well the salmon bones mashed into the dish. Some info is best left in the kitchen, and not at the dinner table.

If you DO happen to mention this fact, and your husband momentarily turns green and puts down his fork, make a quick recovery by assuring him that you picked all the bones out of his portion. 

What's a little white lie (or a whole can of them) when it comes to your family's calcium intake??