breakfast | The Sweet Life Sugar Free, LLC

Tag Archive for breakfast

What to do with all those EGGS?

Posted on April 7, 2016 by thesweetlifesugarfree

We love Easter in our home!

We love the reason behind it, and the celebration of Christ’s resurrection. We love the excitement of the Easter egg hunt, the wonderment, the family, the traditions, and yes, the FOOD.

What oh what to do with all those eggs you dyed? We used to hunt those dyed eggs as kids until the dog got sick on them :-).

Our children just hunt the plastic kind, but I still love the tradition of dying the boiled eggs on Good Friday! They love it too! But what do you do with all of them? This is where I can help! They are just sitting in your fridge, right? Well, don’t let them go bad. I have ideas for you! And, yes, they are still good to eat!

Take those beautiful pastel eggs and use them – ketofy them!

There are numerous uses for boiled eggs such as adding them to salads, (especially tuna salad and cobb salad), deviled eggs (an Easter favorite), add them to sautéed spinach or asparagus with hollandaise, or even just eat them for breakfast or a snack with a little salt and pepper.

My favorite Easter memory is creamed eggs though! Creamed eggs just scream Easter morning breakfast for me, and this is how my mom used our dyed eggs on Easter morning. She literally just used a Béchamel sauce and added the chopped boiled eggs. Of course she served it over well-buttered toast, and it was delicious, but when you are eating against the grain you need to modify. What do you do when you can’t use flour in your Béchamel? Did you know that if you simmer cream long enough, it will naturally thicken? This trick I did not know until I went Keto!

This is what I did:

Peel and cut up your boiled eggs and set aside.

Allow about 45 minutes for your cream to thicken.

Using 4 cups of heavy whipping cream, (add a Bay Leaf if you like), and bring to a rolling boil over medium-high heat. Keep an eye on it because it will make a mess if it boils over, and it does have a tendency to do this. Keep the cream at a low boil for about 45 minutes stirring frequently over medium heat. When it reaches the consistency of a cream sauce, turn it off. It can take a little longer, but not more than an hour. (Yes, I would say this is a weekend treat unless you get up really early.)

Now, you can add salt (1 tsp Pink Himalayan) and pepper (1/2 – 3/4 tsp freshly ground) and keep it as it is or add some more flavor.

Now, plain is delicious, but I took it a step further:

I added a couple of Tbsp of fresh chopped parsley and 1/2 cup of fresh parmesan. Stir until melted. Lastly, add your eggs and gently mix them in. You can also add a few TBSP of butter for extra decadence.

My family loved it, but couldn’t figure it out the new taste with the cheese until I told them what I added. It was deliciously creamy and decadent. You don’t even need bread! Spoon it into a bowl and enjoy your new tasty, gluten free treat!

Posted in Breakfast, Brunch, Holiday Dish, Kids, Main Course, recipe, Sauces and Dressing, special Occasion, tips, Uncategorized tagged with breakfast, brunch, cream, Easter, eggs, gluten free, Holiday

Christmas Morning Traditions

Posted on December 18, 2015 by thesweetlifesugarfree

It is hard to believe that Christmas is only a week away. We are all busy preparing for the day, and I have had questions about what to serve for Christmas morning breakfast. Growing up, we always had the same thing. We started with grapefruit that my grandfather bought at the produce market. Then, we moved on to breakfast casserole and either coffee cake or cinnamon roles. I carried on this tradition with my own family, but need to revamp the pastry portion.

You can always make the breakfast casserole which is a favorite around here! Check out that recipe here. You can use any meat…bacon, chorizo, crumbled browned breakfast sausage or grilled links. They are all delicious. You can use many breakfast casserole recipes. Just swap out the milk for cream and do not add any bread. I promise it will cook just as well.

Now for the pastry! I have dabbled around with a few recipes, and we have found a winner for a special occasion. It takes a little time, and is a little different, but it turned out “amazing”, and that quote is coming from the kiddos! I hope you enjoy it!

Cream Cheese Coffee Cake

Crust:

2 cups almond flour

2 T coconut flour

3 T Swerve granular

6 T butter softened

6 egg white whipped very stiff (you want those mountain tops)

1/4 tsp salt

1 tsp baking powder

1 tsp xanthan gum

Filling:

12 oz cream cheese

3/4 cup Swerve confectioners

1 egg

2 tsp vanilla extract

Topping:

1 1/2 tsp ground cinnamon

1/4 cup Swerve granular

2-3 T melted butter

Instructions:

Preheat oven to 350 degrees.

Combine all your dry crust ingredients:

Cut in your butter:

Meanwhile, beat your egg whites:

They should be very stiff!

Once beaten, fold in your eggs whites. Losing the volume is normal as you fold, but be gentle. You want it even and fluffy.

Place half of your “dough” in a parchment lined 8×8 pyrex or other baking dish.

Bake for 10 minutes, just until it is slightly firm.

To prepare your filling:

Combine your softened cream cheese, vanilla and Swerve. Beat until it is smooth and creamy.

After your crust has baked 10 minutes, remove and let cool for 5 minutes.

Spread your cream cheese filling on top of your crust.

Then add the rest of your “dough” and smooth over the top.

Finally, sprinkle the cinnamon sugar topping over the dough, and drizzle the butter over the top.

Bake at 350 for 30 to 40 minutes until you have a deep golden brown crust. It should get dark and crispy. The “sugar” will caramelize! YUM!!!!

Let cool for 30 minutes before serving or it can sit overnight at room temperature.

Slice and serve!

Just as a note, we will be taking the next two weeks off to spend time with our families. We wish you each a safe, joyous, and blessed Christmas filled with lasting memories, new family traditions, and most of all, love! God bless, and Merry Christmas!

Posted in Breakfast, Brunch, Holiday Dish, Kids, recipe, special Occasion, Sugar Substitute, tips, Treat tagged with breakfast, Casserole, Christmas, coffee cake, morning, recipe

Baby, It’s Cold Out There!

Posted on December 3, 2015 by thesweetlifesugarfree

It’s starting to FEEL (and look) a lot like Christmas! My favorite season of the year!

We had such a hot fall in San Antonio, I was beginning to think it would never get cooler around here, but ‘lo and behold, we finally had a great cold front! Finally!

The first cold morning around here, the kids were begging for HOT CHOCOLATE!!!

Can hot chocolate be Keto?

Absolutely!

Look at these smiling faces!

There is nothing better on a cold morning than curling up in your cozy chair with a steaming hot cup of cocoa! The kids were cozy, happy, and warm!

So how to?

Keto Hot Chocolate

Do you see that half-gallon of cream???? Oh, yes it is! Sam’s Club!

You can use more cream and less milk for more keto cocoa and thin with some more water, however, for the kiddos, I don’t mind them having whole milk.

Ingredients:

1 cup water

1/2 cup 100% cocoa

1/4 tsp himalayan salt

3/4 cup Swerve granular

2 cups milk

2 cups heavy whipping cream

peppermint flavored Stevia to taste – I used 2 droppers full

The kids especially liked the peppermint flavor added, but you could use any flavor Stevia drops.

In a heavy large saucepan, combine all your ingredients and whisk well. Keep watch as you heat over medium heat. At the end, when everything is combined, it can boil up quickly and make a huge mess, so keep and eye on your sweet treat. When everything is combined and comes to a light boil, pour in mugs and top with sugar-free whipping cream! Yum yum delicious!

Posted in Beverage, Breakfast, Dessert, Holiday Dish, Kids, recipe, Snacks tagged with Beverage, breakfast, chocolate, cocoa, dessert, Drink, Holiday, hot chocolate, milk, treat

A New Twist on the Breakfast Casserole

Posted on October 8, 2015 by thesweetlifesugarfree

Today is Grandparent’s Day at my children’s school, which means a rushed morning so we make sure to have a parking space. It is a day for a breakfast casserole to throw in the oven so I have time to get dressed myself!

I was preparing last night…I went to the fridge to get my ingredients, and of course the breakfast sausage that I had checked for before grocery shopping earlier in the day turned out to be expired! Now what to do? I definitely needed a meat to throw in with the eggs, and was DEFINITELY not going to the grocery store with three children at 5:00 PM. Soooo….we are improvising! We all love beef bar-b-que sausage which I had purchased to throw in some spaghetti sauce to serve over zucchini noodles, so what about that? It was fresh, ready to go, and how yummy in eggs!

I did change up the recipe a tad to account for the extra grease from the sausage so here you go:

Bar-B-Que Beef Sausage Breakfast Casserole

1 3/4 pound Beef Sausage

10 eggs

2 cups grated sharp cheddar cheese

3 1/2 cups heavy cream

2 tsp ground mustartd

1 tsp salt

fresh ground pepper

Steps:

Cut and brown your sausage in a pan.

Spray your pyrex or ceramic baking dish with coconut oil or butter. I like this one from Trader Joes.

Add your sausage to your greased dish. It should line the bottom of the dish.

Sprinkle your grated cheese over your sausage. I did the grating the old fashioned way for this one. My kids love to serve themselves slices of this cheese while we have it out in the kitchen.

Whisk your eggs, cream, and spices together.

Once your ingredients are thoroughly mixed, pour this over your sausage and cheese.

Place saran over your unbaked casserole and let it set overnight. Bake this for 1 hour 15 minutes in a 350 degree oven or until it is set in the center. You don’t want any jiggling.

Happy Friday, Y’all!

Here is the outcome:

No complaints about breakfast this morning!

Topped with sour cream and homemade salsa:

Every bite was devoured!

Enjoy!

Posted in Breakfast, Brunch, Kids, recipe tagged with breakfast, brunch, Casserole, easy, eggs, kids, Quick, sausage

Miss Cereal? Try This…

Posted on September 3, 2015 by thesweetlifesugarfree

The school year is off to a start, and Labor Day is here, which means the official end of summer. There are both cheers and boos, pros and cons.

One of the biggest cons is that, all to familiar, morning rush once again. The days of cereal boxes and skim milk are long gone for many of us. If you have heard us speak in a group, you are familiar with our “Trifecta of Sugar” lecture.

A typical morning breakfast cereal topped with fruit has the glucose from the cereal, lactose from the milk and fructose from your fruit. Bad, bad and more bad leading to a day of cravings and carb loading, no doubt. If you start your day with carbs and sugar, you will crave more carbs and sugar as you go through your day, leading to that downward spiral as the day moves on.

What else can you have for breakfast on those busy mornings when you don’t have time to scramble, fry or poach? Try faux “cereal”! We have tried it, the kids have tried it, and it is family approved. The best part – you can make it ahead and seal it in an air-tight container in the refrigerator. It is ready to go for a breakfast in a hurry! Top with some heavy cream, and you are set for half the day if you eat it along side your bulletproof coffee to tea.

It is super simple to make, and you can really make it your own just by adding your favorite low-carb ingredients. Try a little, and let us know what you think!

Faux Cereal

Your ingredients and portions can vary. Mix it to your liking.

1 cup unsweetened flaked coconut, toasted

1/2 cup chopped macadamia nuts

1/2 cup chopped pecans

3/4 cup chopped walnuts

1/4 cup finely chopped almonds

2 Tbsp Kerrygold

1 Tbsp Swerve

1/2 tsp cinnamon

1/4 tsp Celtic salt

Directions:

Toast your coconut flakes, watching carefully so not to brown to deeply.

Chop all your nuts finely and lightly toast.

Melt the Kerrygold in a cast iron skillet.

Toss your nuts in the melted butter, and sauté until fragrant. Add your toasted coconut, Swerve and seasonings. Toss all your ingredients in the butter until everything is mixed and coated.

Allow it to cool and then store in an airtight container until ready to serve.

This can be served as a dessert over whipping cream or for a breakfast cereal with cream.

Enjoy!

Posted in articles, Breakfast, Brunch, Dessert, Health, Kids, recipe, Side Dish, Snacks, tips tagged with breakfast, brunch, Cereal, coconut, dessert, Faux Cereal, nuts, snack

Tacos-Yes Please!

Posted on July 20, 2015 by thesweetlifesugarfree

I know you have missed them. If you are a San Antonian, how could you not?? I mean this is an actual mascot here – Henry-The Puffy Taco.

puffy20taco2

I’ll be honest, me too.

Until recently…

Many times if we go out for breakfast we would order our tacos in a bowl. SO many places are quite accommodating.

But there are few things better than lounging in your jammies, drinking your (BP) coffee, and eating breakfast at home.

Yes, we do bacon and eggs OFTEN but being a native South Texan I like my breakfast tacos. This may sound silly, but the hubs (from Colorado) calls them breakfast burritos and it drives me a little crazy.

A wonderful girlfriend of mine came over last weekend and enlightened me to the lettuce wraps from HEB. Borderline life changing over here. I have had lettuce wrap tacos many times before but I did not know that the actual heads could be purchased at the grocery store.

Here is a full head with a cork to compare size

The heads are smaller and compact. They were perfect! Super crisp, perfect size, incredibly versatile, and made ideal Keto tacos.

These can be used for so many things but this week I made some fantastic breakfast tacos. Check these out-so simple.

Wrap, cheese, and breakfast sausage. They turned out great!

Posted in Breakfast, Brunch, Main Course tagged with breakfast, cheese, Low-Carb

No More Buns!

Posted on July 8, 2015 by thesweetlifesugarfree

So today I served up some leftover hamburger patties for my kiddos. As I was fixing my lunch and carrying on with my day, I suddenly realized that not one of my three children even asked for a bun! I had one ask for blueberries, one ask for milk, and the other ask for cheese, but not one asked for bread! What a glorious day!

This is what our hamburger used to look like:

Hopefully this image doesn’t send you to the nearest burger joint! Honestly, this image does nothing for me anymore. As a self-proclaimed carb-aholic, I am amazed that I no longer have cravings for the bun! The meat – yes! I could care less about the bun though. I never thought I would say this, so I post in order to bring you hope for a happy bunless forever.

I am so grateful too. A typical 100% whole wheat hamburger bun has 25-35 grams of carbs, and generally is about 75% carbs or more when calculating macros (Fat, Carbs, Protein). I’m not even going to talk about the dreaded refined white flour buns! And…30 grams of carbs is about my max intake of carbs on a typical day so that bun would be it.

I knew I had made it past the carb craving stage, but I also knew it would be a more difficult task for my children. After all, they usually eat what they are served and find themselves in places with many offerings. In the beginning of this new “Way of Eating” (WOE), I heard a lot of comments like, “How long are you going to do this diet?”, or “Why can’t we have buns?”

It is hard to explain to children how wheat, something that is grown from the earth, is harmful to them. I used to mill my own wheat and bake my own bread for goodness sakes. I get the questions! I used to think I was doing all the right things by giving my children fresh milled whole grains. Then I read Wheat Belly by William Davis, MD and Grain Brain by David Perlmutter, MD. Wow! What eye opening reads! Being a faithful person, I always believed that anything provided on earth and grown from the ground had to be good for us. I had no idea how much the wheat we were provided has been changed over the years by human scientists. It is actually very sad! I prefer my family eat things from nature, not the product of a scientist. So, that is why I removed wheat not only from my diet, but that of the rest of my family as well.

I was shocked today when I realized that there was not a comment, not a mention, not a whine for bread! Even the kids get over it!

At breakfast today, I served grain-free lemon blueberry muffins, and my oldest told me that he just doesn’t really care for the muffins anymore. When I asked him why he didn’t like the muffins, he told me that it wasn’t these muffins in particular, it was just muffins in general. He asked for a poached egg instead.

Wow! Breakfast breads used to be a staple, and now they are turning them away! What a corner we have turned.

So, I hope that this gives you a glimmer of hope that the whole family can live this Keto lifestyle. I emphasize lifestyle. This is not a diet for us anymore – it is a lifestyle. It is the way we shop, eat, cook, and live. We love it! It gives us more energy to get through the day and through these years of parenting. The kids notice the difference too. Everyone just feels better, which gives us the willpower to get through the choices that used to challenge us. Now it is not a obstacle for us, and surprisingly our children either. I do want to say, that I don’t offer the options at home, but if we are out, I don’t tell the kids it is off limits. I let them make the choice for themselves. I never want them to feel like the things we choose to eat are “forbidden fruit”. I try to educate them to make healthy choices so that they have a lifetime of healthy eating, not just the forbidden foods we tell them they cannot eat. Example teaches what 10,000 words cannot! Be a great example for the kids, and they will follow suit!

Here’s to healthy eating and healthy teaching! It is possible!

Posted in articles, Breakfast, Dinner, Eating Out, Health, Main Course, Research, tips, Uncategorized tagged with Bread, breakfast, Carbohydrates, Children, Choices, dinner, Eating Out, Hamburgers, kids, lunch, Macros, Wheat

The Easiest Way to Cook an Egg!

Posted on July 6, 2015 by thesweetlifesugarfree

So many of us that follow the Ketogenic Lifestyle often eat eggs for breakfast. It is easy to quickly become tired of plain old scrambled eggs. We can mix them with chorizo, serve them with bacon or cheese, but underneath, they are still the same old scrambled eggs. Anytime you eat the same thing over and over again, it becomes tiresome. So what to do?

Mix it up with different cooking methods. This one is especially easy and fast with little mess, so it is a staple on busy weekday mornings. You can also gourmetify it with a little extra effort on the weekend.

Today, I am going to show a family favorite, and it only takes 7 minutes from start to finish with one dirty pan. By the way, the pan is extremely important unless you are only cooking for one, in which case, you can just use boiling water.

How to cook a poached egg:

Start with an egg poaching pan and great eggs from pasture raised and fed hens. I have two pans, one with 4 inserts and another with 6, just depending on how many want one or two eggs. You can buy the larger 6 egg poacher here where I purchased mine.

Today I used the four egg poacher. I purchased this one years ago from Williams Sonoma. Lift one cup out and pour about a 1/4 inch layer of water to cover the bottom of the pan to create the steam.

Spray each cup with coconut oil spray.

Place the lid on the pan, and turn your heat to high. It should start steaming with boiling water in no more than two minutes.

Once it is boiling, turn your heat down to Medium, and crack eggs one at a time, placing them in a cup insert.

Place your lid on, and set your timer for 4 1/2 to 5 minutes. Depending on how you like your yolk, you may need to adjust your time. This time gives us a nice somewhat runny center but firm white.

Once the eggs are set, and don’t jiggle if you nudge the pan a little from side to side, remove from heat and empty each egg onto your plates. Be sure to use a hot pad to protect your finger tips. I usually run a knife along the outside edge of the insert, but it is not always needed.

My husband likes his plain with salt, pepper and sometimes a little homemade salsa.

I love mine with a little hollandaise. Stay tuned this week for this awesome recipe!

Poached eggs are so versatile. Here are a few other ideas that I love to try when we have a bit more time:

Place in an avocado with or without bacon:

Get your greens too by serving over spinach or asparagus:

You can even eat them over a salad!

Enjoy your wonderful healthy eggs!

Posted in Breakfast, Brunch, Kids, Lunch, Main Course, recipe, Salad, Sauces and Dressing, Side Dish, tips, Uncategorized, Vegetable tagged with asparagus, avocado, bacon, breakfast, brunch, eggs, Hollandaise, Poached, Salad, Spinach

Breakfast, Lunch, or Dinner Quiche

Posted on May 29, 2015 by thesweetlifesugarfree

What else can I make besides scrambled eggs and bacon? This is in the Top 10 list of questions we receive.

Eggs are great! We know that, but we also get tired of the same old thing every day!

A Quiche is a great way to dress up your eggs in a beautiful way that the whole family can enjoy for any meal of the day. It is filled with all the great nutrients that eggs provide, and anything else you wish to add to give it that special touch. It is also a method to hide vegetables if you have picky eaters! And…best of all, it cooks great without a crust. No need to add carbs to something so savory and wonderful already!

These are great with the end of school approaching because you can prepare it a day ahead, and it reheats quickly and perfectly. It is also delicious as a weekend dish straight out of the oven! Fresh quiche just melts in your mouth. Prepare to be creative and enjoy!

Crustless Broccoli Garlic Bacon Quiche

1 cup chopped onion

10 ounces chopped broccoli florets (approx. 3 cups)

5 cloves garlic

4 Tbsp butter

6 large eggs

1 1/2 cups cream

2 cups shredded sharp cheddar cheese (I didn’t have so I used a Colby/Monterrey Jack)

6 slices of cooked bacon

1/4 tsp cayenne

1 tsp ground mustard

1/2 tsp salt

1/2 tsp fresh ground pepper

1/4 tsp freshly ground nutmeg

9 1/2 inch deep dish pie plate

Preheat oven to 400 degrees.

Gather your ingredients, and chop your onion, garlic, and broccoli. This is my favorite garlic chopper!

Sauté your onion and garlic in the butter. Then add your broccoli to soften slightly.

Spray your pie dish with coconut oil spray (you can find it here).

For a Quiche, you want to layer your ingredients. Start with your sautéed vegetables, and then top with bacon. This goes for any type of quiche – veggies on the bottom, then your meat, then cheese, then top with your egg mixture.

Sprinkle the cheese on top of the bacon.

Mix your eggs, cream, nutmeg, ground mustard, cayenne, salt and pepper.

Pour over the cheese.

Place your quiche in your preheated 400 degree oven for 15 minutes. Reduce heat after 15 minutes to 325 degrees and bake for an additional 30 minutes.

It should look puffy and delicious when you remove from the oven:

As it cools, it will sink slightly. Allow to cool for 20 minutes or so if you want to enjoy it right away. If you are preparing ahead, allow to cool completely, cover with saran, and store in the refrigerator until ready to use. This will keep for up to 5 days in the refrigerator. Reheat in the oven or in the microwave for about 30 seconds a slice.

Be creative with your ingredients. My children have requested ham and cheese for the next one. You can do spinach and parmesan, vegetable, bacon and cheese, or any other combination you can imagine. Just remember to layer in the order above and cook accordingly! Enjoy!

Posted in Breakfast, Brunch, Dinner, Lunch, Main Course, recipe, Uncategorized, Vegetable tagged with bacon, breakfast, Broccoli, brunch, cheese, dinner, eggs, lunch, quiche, savory, vegetable

Something Besides Eggs for Breakfast!

Posted on May 22, 2015 by thesweetlifesugarfree

Yep! You can eat something other than eggs for breakfast!

How about some buttermilk pancakes, for instance?

I know, how is it possible? Well, when you have three kids begging you for something other than eggs for the 21st day in a row, you get creative!

I searched last Saturday for a recipe to make everyone happy. I could not find any recipes that suited our family, so I whipped up something very special! Most of the Paleo or Keto pancake recipes are either flavored or only make a single serving in a skillet. I wasn’t about to make a recipe 5 times to feed all of us, and they wanted plain old pancakes like Mom used to make.

How did they turn out? Fabulous! The children told me that they actually liked them better than the ones I used to make, and I have to admit, they were pretty darned good.

With the long weekend coming up, I thought this an apropos time to hopefully make some other children (or adults) very happy on a relaxing weekend.

Your Ingredients:

We have added several of our staple ingredients to our Amazon store, so you can click on the item and have it delivered to your door if you don’t already have it in your pantry.

Buttermilk Pancakes

Yield: 16 (Very Filling) Pancakes

1/2 Cup Coconut Flour

1/2 Cup Almond Flour

5 eggs

2/3 Cup Almond or Coconut Milk mixed with 3/4 tsp Apple Cider Vinegar

1 tsp Vanilla

1/2 tsp Baking Soda

1/4 Cup Swerve Granular

4 Tbsp Butter or Coconut Oil (Melted)

1/4 tsp Sea Salt

4 oz Cream Cheese (Softened)

Directions:

Preheat your griddle to 375 degrees.

1. Combine your dry ingredients in a large mixing bowl: flours, soda, salt and Swerve.

2. Add your eggs, one at a time, and mix together to form a thick batter:

3. Mix your Almond or Coconut Milk together with your Apple Cider Vinegar:

4. Pour this into your flour and egg mixture and mix.

5. Add your remaining ingredients, and mix well with a hand mixer.

6. I usually do not have to grease my griddle, but if you prefer to do so, you can use this.

7. I used a 1/4 cup measuring cup to spoon my batter evenly onto the griddle.

8. Just like regular pancakes, when they start to bubble, flip them over.

9. They should be a nice golden brown color when they are ready to eat!

10. I just ate mine with butter, and they were plenty sweet with the added Swerve. I will allow my children to eat a dab of honey, or pure maple syrup. A better alternative is an all-natural sugar free syrup that you can buy here.

11. Enjoy!

Just to give you an idea on portion, we each had three pancakes, and were stuffed! With the coconut flour and eggs, they are very filling! One batch fed 5 very hungry people!

Posted in Breakfast, Kids, recipe, Uncategorized tagged with almond flour, breakfast, coconut flour, kids, pancakes

« Older Entries