Image courtesy of Wikipedia
Flax seeds are tiny powerhouses of nutrition. They are a great source of omega-3 fatty acids and soluble and insoluble fiber. I buy whole seeds and grind them in my trusty coffee grinder. Ground flax can be used in many baking applications, such as muffins, breads, brownies, and crackers. Whenever I have made something with ground flax, I am always amazed at how bread-like is the final product.
The final mixture for this product is paste-like and sticky. I discovered that I should wet my fingers before spreading out the crackers to avoid club fingers. The final product is crunchy and makes a good vehicle for nut butters, dips, and tuna or salmon salad.
Flax Seed Crackers
1 cup ground flax seed
1 cup grated Parmesan cheese
1 tbs garlic powder
1/2 tsp kosher salt
1/2 tsp ground pepper
1/2 cup water
2 tbs whole flax seed (optional)
- Heat the oven to 400 degrees.
- In a large bowl combine the flax seeds, Parmesan cheese, garlic powder, salt, and pepper.
- Add water little by little until the mixture forms a paste.
- On a silicon mat or parchment paper lined pan, spread the mixture out to 1/8th of an inch. I used my fingers, but you can use a spoon or a rolling-pin. I remove the ragged edges so they won’t burn.
- Sprinkle the tops of the “dough” with the whole flax seeds.
- Using a knife or a pizza cutter, cut the “dough” to the desired size.
- Cook the dough for 15 – 18 minutes. This varies depending on humidity. Keep them in the oven until they are crisp.
Image courtesy of wikipedia
I, like so many of you, hate mornings. I wake-up with only just enough time to get my butt out the door. Breakfast? There is no way I was eating breakfast at home. Before eating the low-carb way, my breakfast consisted of coffee with non-fat creamer and an unhealthy helping of sucralose. When I spoke to my nutritionist and she insisted on me eating breakfast high in fat and protein, I was skeptical to say the least. How was I going to make a protein and fat laden breakfast when I barely had time to brush my teeth?
I realized if I wanted to commit to changing my diet, I was going to have to reorganize my life. The first step was breakfast. The only way I was going to eat a nutritious, protein and fat laden meal early in the morning was to make it the night before. I decided to go with an easy frittata and reheat it in the morning.
Quick and Easy Mini Breakfast Frittatas
- 3 large eggs
- 3 large egg yolks
- 1/4 cup cream
- 1/2 cup goat cheese
- 1/4 tsp pepper
- 1/4 cup grated Parmesan cheese
- Preheat oven to 400 degrees.
- Separate three large eggs and add the yolks to a medium mixing bowl or 4 cup glass measure. I usually freeze the egg whites to use another day.
- Add the whole eggs in with the yolks and whisk until light yellow and frothy.
- Pour in cream and whisk to combine.
- Add goat cheese and whisk to combine. The cheese should become part of the mixture.
- Add the salt and pepper and whisk together.
- Sprinkle Parmesan cheese on the bottom of the pan and up on the sides to coat.
- Pour or ladle mixture into greased, 12-cup muffin pan until the cups are half filled. I use silicon muffin trays because eggs can be messy to clean up.
- Sprinkle the remaining cheese on top of the mixture and crack on some extra pepper.
- Bake for 20 minutes or until the frittatas have puffed and have a golden brown color.
- Wait for the frittatas to cool and reheat in the microwave over for about one minute. This will vary based on the power of the microwave oven.
You can easily vary this recipe. Some of my favorite combinations are smoked salmon and chives, Spinach and mushrooms, and basil and grated.
Smoked Salmon and Chives
- Reduce the amount of goat cheese to 1/4 cup and add 1/4 cup of cream cheese.
- Add the smoked salmon and chives after you have poured the mixture into the muffin pans.
- Cook for the same amount of time.
- Bake as directed.
Spinach and Mushrooms
- Add 1/2 cup of sliced mushrooms to a pan with 2 tbs of butter and saute until golden on both sides.
- Add 1 cup of fresh spinach or 1/2 cup of frozen spinach and saute until the spinach is heated through and a majority of the water has evaporated.
- Distribute the mixture evenly between the twelve muffin cups.
- Add the egg mixture.
- Bake as directed.
Basil and Zucchini
- Grate one small zucchini and one onion using the largest holes on a box grater.
- Add 1 tbs oil and saute the mixture until the zucchini has softened about 3 – 4 minutes.
- Spoon the mixture into the bottom of the muffin cups.
- Pour over the egg mixture.
- Bake as directed.
For the bacon, I would place a rasher of thick-cut and nitrate-free bacon on some cooling racks over aluminum foil lined jelly roll pans. Make sure the bacon strips are not touching. Before I put the mini-quiches in to cook, I would start the bacon in a cold over set for 400 degrees. After 15-17 minutes, I would check on the bacon to take it out when it is brown, but before it is crisped. Depending on your oven and the brand of bacon you use cooking time will vary. The bacon will finish cooking nicely in the microwave.
Egg image courtesy of wikipedia.