A gluten-free low carb breakfast casserole recipe with sausage and cheese – just 6 ingredients! This keto sausage, egg and cheese casserole without bread is easy to customize with vegetables, too. INGREDIANTS 1 lb Breakfast sausage (mild) 6 cloves Garlic (minced) 12 large Eggs 1/2 cup Heavy cream 2 cups Cheddar cheese (divided) 2 tbsp Fresh parsley (chopped) 1/4 tsp Sea salt 1/4 tsp Black pepper 3 cup Broccoli (optional – cut into florets if using) In a greased skillet over medium-high heat, cook the minced garlic for about one minute, until fragrant. Add the breakfast sausage. Cook for about 10 minutes, breaking apart with a spatula, until browned. Meanwhile, preheat the oven to 375 degrees F. If using broccoli (or other veggies), blanch them in boiling water for about 5-7 minutes, until crisp-tender. Then plunge into an ice bath to stop cooking, drain and pat dry. In a large bowl, whisk together the eggs, heavy cream, half of the cheddar cheese, parsley, sea salt, and black pepper. Grease the bottom of a glass or ceramic 8×8 in (20×20 cm) or 9×9 in (23×23 cm) casserole dish. Arrange the crumbled sausage evenly at the bottom of the casserole dish. (If you want to add any pre-cooked vegetables to your casserole, mix them with the sausage at this step.) Pour the egg mixture over the sausage. Sprinkle the remaining cheddar cheese on top. Bake for approximately 30 minutes, until the eggs are set and cheese is melted. RECIPE NOTES Serving size: 1/9 of the recipe, 3×3 in square if using a 9×9 pan or 2.7×2.7 in square if using an 8×8 pan Calories 281 kcal Prep Time 5 minutes Cook Time 40 minutes Total Time 45 minutes Make the low carb breakfast casserole a day or two ahead, or make it into a freezer meal. No regrets! #besteggcasserole #eggampcheesebreakfast #eggandcheesecasserole

It’s time for a good fall Pumpkin snack, dessert, or a nutritious breakfast. Here’s a pumpkin pie in a mug that can be ready in 5 minutes! No pie dough to roll out, no waiting while it bakes in the oven; it’s as simple as mixing ingredients in a mug and popping it in the microwave. Plus it’s totally gluten and dairy free unless you’re okay with dairy! INGREDIENTS 1/2 cup pumpkin puree 1 egg 1/2 tablespoon sugar 1 1/4 teaspoon pumpkin pie spice 3/4 teaspoon coconut condensed milk 1/4 teaspoon baking powder Pinch salt Optional Whip cream Ginger Snap Cookie Crumbles or Graham Cracker Crumbles, sprinkled on top Directions Combine all ingredients in a microwave-safe mug and stir well. Microwave on high 2 to 3 minutes. Top with whip cream and an additional sprinkle of pumpkin pie spice. Nutrition Information Per Serving Calories: 168 Protein: 8 gram(s) Fat: 5 gram(s) Carbohydrates: 19 gram(s) Fiber: 3 gram(s) Sugar: 12 gram(s) #pumpkinpie

Let’s cozy up with a bowl of warm, creamy butternut squash soup! Butternut squash and cool weather go together like they were made for each other—which, really, they were. This is no ordinary butternut squash soup. It has red bell pepper, garlic, and ginger and needs a little cream to improve its velvety texture. Browning really brings out the flavor in this soup. Saute all the veggies in a pan and deglaze as the directions read below, or alternately roast them in the oven at 450 degrees for 20 minutes. Serves 8-10. TIP: Purchase the ready-prepared cut and cubed butternut squash from the grocery store. INGREDIENTS 4 tbsp olive oil 2.5 lbs (1.2 kg) butternut squash, peeled and deseeded, cut into 1-inch cubes (3cm) 1 medium yellow onion, roughly chopped 2 celery stalks, roughly chopped 1 red bell pepper, deseeded and cut into strips 1 tbsp honey (or sugar) 3 tbsp fresh root ginger, finely grated 3 cloves of garlic minced 3/4 tsp red pepper flakes 1 tbsp salt 2 cups (1 pint) chicken, or vegetable broth 1/2 cup (.75 pints) heavy cream Garnish/Condiments: chopped green onion sour cream bacon bits Directions Use a large deep-sided saucepan. Heat olive oil over medium-high heat. Add the vegetables. Saute the veggies for about 10 minutes, or until slightly tender, with some browning. Add the ginger, garlic, honey, red pepper flakes and salt to the pan. Saute for a few minutes to incorporate all ingredients. Deglaze the pan with a good splash of the broth. Best using a wooden spoon, scrap the bottom browning remnants to add to the flavor. Remove from the heat and ladle or pour mixture in a blender. Add the 1/2 cup heavy cream. On low, or pulse, add the rest of the broth. Increase speed to puree the mixture until smooth and velvety. Check the seasoning, adding more salt and pepper if necessary. Return soup to the saucepan to warm through and serve hot with crusty bread and other garnish/condiments. Prepare ahead: Can be made up to 3 days ahead. Freezes well for up to 3 months. #simplesoup #soupside #butternutsquash #soup #Vegetarian

” If you want something beautiful to put on the dinner table, pick up a sockeye, the salmon species with the most vivid red flesh.” -Tom Douglass A while ago I learned from Chef Tom Douglas’ Seattle Kitchen cookbook that one of the best ways to cook salmon and retain all of its flavor is low and slow. This means no more than 250° in the oven. Depending on the thickness of your piece of salmon cooking time can be anywhere from 25 to 35 minutes. Thicker is better for flavor and for not drying out. You can put any kind of seasonings you like on salmon cooked this way. But usually some spice mixture with a bit of brown sugar gives it a sweet and savory flavor that brings out its best. There are off-the-shelf rubs you can buy but we usually make something ourselves. A combination of light brown sugar white pepper black pepper paprika powder and onion powder garlic salt and we add a herb spice mixture called Sunny Paris from Penzeys.com. Don’t go overboard on the sugar, you need just enough that it slowly caramelizes along with all the other spices as you’re cooking the salmon. 2-3 lbs Salmon (skin on, farm raised or wild) 3 Tbs light brown sugar 1 tsp white pepper 1/2 tsp black pepper 1 tsp sweet paprika 1/2 tsp hot paprika (optional) 1 tsp onion powder 2 tsp garlic powder 1 tsp salt 2 tsp healthy Sunny Paris from Penzeys.com Preheat oven 250 degrees. Pat salmon dry with paper towels. Mix spices together in a medium bowl. Sprinkle mixture over top and sides of fish evenly. Place in oven on middle rack. Bake for 25-35 minutes depending on thickness. You’ll see some of the salmon fat bleed out white as it cooks. You want the flesh warm and juicy, not dry. Buon appetito! #seattlerecipe #salmon #spicemixtureforfish #penzeys #cheftomdouglas #simplerecipe #SeattleKitchen #SunnyParis

I had fun making this delicious dish in a cooking class a few weeks ago with a good friend. Completely agree that the concept a tortilla could also be a thick potato omelet took some getting used to. But that is the difference between a Spanish tortilla and a Mexican tortilla. The Spanish version is made by frying thinly sliced potatoes in olive oil, then layering those slices in a pan, covering frying pan with beaten eggs, and cooking until set. A go to recipe that’s perfect for a weeknight meal, and only requires a few ingredients which you likely have in your pantry. It’s good warm, room temperature, or cold, and makes for great leftovers. Recipes Serves 4 (easy to double in a larger pan to serve 8) Prep time: 20 mins appr. Cook time: 25 mins appr. Tortilla ingredients: 5 large eggs (Pull out of frig while you prep other ingredients.) 1 tsp sea salt 1/2 cup extra virgin olive oil 1/2 medium yellow onion, thinly sliced about 2 medium sized Yukon Gold baking potatoes, thinly sliced 1/8 inch (Think scalloped potatoes! Using a mandoline makes it easy.) 2-3 small diced or smashed, cooked Spanish Chorizo sausage (Substitute 1/2 tsp red pepper flakes just to give it a little spicy flavor) Smoked Paprika Aioli: This is a short cut making aioli, but you may venture to make homemade mayonnaise. 1/2 cup Mayonnaise 1/2 tsp salt 1 tsp lemon juice 2 tsps pimenton (smoked paprika – found at Sur la Table) To prepare tortilla: In a large mixing bowl, whisk together eggs and salt; set aside. Using an 8-inch non-stick skillet set over medium-low heat, add oil, onions, and potatoes. Cook, stirring gently, until potatoes are tender, about 7-8 mins. Turn off heat. Tilt pan and spoon out excess oil into a cup, reserving oil. Fold gently warm potato mixture & chorizo into the whisked eggs. Add 1 TBS of reserved olive oil to skillet over medium heat. Once the oil is heated, pour in egg mixture. Shake pan gently to even out ingredients and to fluff the eggs. You may need to gently stir the mixture with a silicon spatula to evenly distribute potatoes. Cover with lid and reduce heat to medium-low for about 10-15 mins. While tortilla is cooking, make smoked Paprika aioli. Combine ingredients using a small whisk. Adjust seasonings to taste. Check tortilla. Remove lid and run a spatula around the edges. If the edges have pulled away from side slightly, and the center is slightly firm to the touch, not runny, it’s ready. If not quite, cover and cook a minute or two longer and check again. Two ways to serve: Cut with a spatula in the pan into wedges, drizzle aioli on top. Or flip it by placing a plate on top of the pan and flip it over. Cut into wedges and serve with a drizzle of aioli. #eggs #frittata #Potatoes #SpanishTortilla

http://www.foodandwine.com/recipes/herbed-zucchini-feta-fritters #appetizer #zucchini

Asparagus bunch (chop the coarse ends off, about 1-2 inches) Extra Virgin Olive Oil, couple tablespoons Kosher Salt, a few pinches Lemon Zest of 1 lemon Parmesan Cheese, 1/8 cup (optional) Red Pepper Flakes, a few sprinkles (optional if you want heat) Position oven rack in upper third, turn on high broil. Place trimmed asparagus on a baking pan, drizzle lightly with oil and toss a little to coat, but don’t drench. In fact if you have olive oil spray, that works best. Sprinkle lemon zest, a few pinches of salt, parmesan and red pepper. High broil 5 minutes for thin asparagus stalks, increase cooking time 1-2 minutes for thicker stalks. Serves 4-6.

Ingredients 2 cups dried black beans or 2 cans black beans 1 can cannellini or great northern beans (any white bean) 1 tsp pepper 1/2 cup unsalted butter 2 medium Anaheim chilies, seeded, chopped 2/3 cup chopped red onion (1 medium) 2/3 cup chopped celery (3 – 4 large stalks) 2/3 cup chopped red bell pepper (1 large) 1 large leek (white part only, not the green leafy part) 3 garlic cloves, minced 2 TBS of fresh oregano or 2 tsp dried oregano 1/4 cup corn flour (or corn meal finely ground up in a processor, remeasured after) 1 tsp cayenne 2 1/2 TBS ground cumin 2 TBS ground coriander 1 tsp salt 1/8 cup sugar 4 1/2 cup chicken stock 2 1/4 cup frozen corn, thawed: 1 1/4 cups to be pureed with 1/2 cup of the stock 4 cups diced grilled turkey or chicken GRILLED (equivalent 2 large breasts ) toppings – grated cheddar cheese, red onion, sour cream, fresh cilantro fresh lime wedges, squeeze a few drops to brighten chili Preparation Prep the ingredients ready to go, then start the cooking process.  That makes it less frustrating with the many ingredients. Using canned beans, drain and rinse them well before adding to the brew.  Using dried beans, soak black beans in water in a large pot overnight. The next day drain them and rinse. Add 10 cups of water and the beans with a few grinds of pepper to the large pot. Bring them to a boil and simmer for 1 1/2 hours. When finished drain and rinse them again. Seed and chop the chilies, chop the onion, celery, red pepper and leek. Mince the garlic  and get the rest of the ingredients ready to cook. Puree in a blender 1 1/4 cup of the corn with 1/2 cup of the stock. Cooking Instructions Melt butter in pot over medium heat; add chilies, onion, celery, bell peppers, leek, garlic and oregano. Cook until soft, about 10 minutes. Reduce heat to low. Add the flour and spices, cook 5 minutes. Add the sugar and 4 cups stock and bring to simmer. Add corn puree. Add black beans, turkey and remaining cup of corn. Simmer all for 25 minutes. Taste it and add salt if needed. Serve in bowls and garnish with grated cheddar cheese, red onion, sour cream, fresh cilantro and a little fresh lime juice. #Chili

Ingredients 2 lbs. fresh green beans, trimmed two pieces of bread, heels work best (or store bought breadcrumbs) 1/3 cup plus 1 TBS extra-virgin olive oil ¼ cup heavy cream Kosher salt and freshly ground black pepper ½  cup freshly grated Parmigiano-Reggiano Finely grated zest of one Meyer lemon – worth looking for the Meyer lemon, because they have a softer flowery fragrance ¼ cup fresh Meyer lemon juice – less acidic than standard lemons (if you use a regular lemon for zest and juice, add 1 tsp of honey) Make the breadcrumbs (EASY/FAST): Heat the oven to 325°F. In a small bowl, pinch or break apart bread  into very small pieces. Toss the bread pieces with 1 TBS of oil, a generous pinch of salt, and a few grinds of pepper. Arrange in a single layer on a rimmed baking sheet and toast about 8-10 minutes. Let cool and then transfer to a bowl.  Mix in the parm cheese. Make the vinaigrette: In a medium bowl, whisk lemon zest and juice, cream, ½ tsp salt, and ¼ tsp pepper. Slowly whisk in 1/3 cup oil. Steam the string beans: Place beans in a microwavable dish with lid in about 1/4 inch water.  On high, cook for about 4 to 6 minutes.  Check tenderness, and cook more if desired.  Or boil in a large pot of water over high heat, again about 4 to 6 minutes. Drain beans well and pat dry. Toss the beans with the vinaigrette. Transfer the beans to a serving platter and sprinkle with the breadcrumbs. #greenbeans #Thanksgiving #vegetable

1/2 CUP extra-virgin olive oil 1 large clove of minced garlic (pref. not garlic in a jar) 1/4 tsp. freshly ground black pepper; more to taste 1/4 to 1/2 tsp. crushed red pepper flakes, depending on spiciness you prefer 1 tsp. kosher salt, more to taste In a bowl large enough to hold chopped tomatoes, herbs and pasta, whisk above ingredients and let sit to infuse flavors, while chopping herbs and tomatoes. 1/4 CUP chopped fresh flat-leaf parsley 1/4 CUP chopped fresh basil 1 heaping TBS coarsely chopped fresh thyme 3-4 CUPS tomatoes, cherry tomatoes cut in half, or large to med. tomatoes cored, most of the seeds removed cut in med. dice 1 lb. Pasta – sugg. Farfalle (bow tie), Campanelle, Conchiglie, Pipe Rigate Toss chopped herbs and tomatoes in oil mixture. Mix well and let sit at room temp for at least 30 minutes, up to a couple hours. Start water to boil the pasta! A pound of any pasta with ridges or holes to hold all the good stuff  will work well.  Cook pasta to al dente, not too soft! Place just drained pasta on top mixture in boil, and toss well.  Pasta should be warm so that the oils and flavors latch onto the pasta.  Taste and add salt and pepper as needed and preferably serve immediately.  You can also cover to serve later. Variations: Above recipe can stand on it’s own, however, if desired add extra flavors.  Here are some suggestions to toss in at the end when you add the pasta: pancetta  or bacon cooked down to crispy, chopped into bits grilled chicken tenders cut into chunks 1/8 cup olives (gourmet black or green), chopped roughly 1/4 cup shaved Parmesan 1/2 cup crumbled goat cheese a few tablespoons of sun dried tomatoes in olive oil, chopped grilled chicken, chopped roughly 1/2 yellow or orange pepper, small dice #Italian #Pasta #Vegetarian

For these fish tacos you will prepare the salsa, the sauce, grill the fish and tortillas.  Assembly next in a tortilla, add chunks of fish, dollop of sauce, salsa, and the cabbage or lettuce. Ingredients for the tacos 24 six inch tacos 2 tsp. ground chile powder 1/2 tsp. ground cumin 3 cloves garlic, minced 1/2 tsp. kosher salt 1/4 tsp. freshly ground black pepper 2 TBS extra virgin olive oil 3 lb. firm-fleshed whitefish fillets (halibut, snapper, mahi-mahi, cod, sole) 2 dozen 6-inch corn tortillas 2-1/2 cups shredded green cabbage 2-1/2 cups shredded red cabbage Pico de Gallo or Tequila Lime Salsa a couple limes cut into wedges shredded cheddar cheeses Preparing tacos: In a small bowl, combine the ancho powder, cumin, garlic, salt, and pepper and stir to mix. Add the oil and whisk until a loose paste is formed. Rub the fish with the spice paste and let marinate in the refrigerator for at least 30 minutes and up to 4 hours. Light a charcoal fire or preheat your gas grill on high. Oil the grill’s cooking surface. Let the coals burn down to a medium-hot fire or adjust the gas grill burners to medium-high. Grill the fish 3 to 4 minutes per side (depending on how thick) and until it begins to flake, using a fork to check. Transfer to a cutting board and chop into about 1 inch thick strips. Place tortillas on medium grill to warm and lightly toast with a little cheddar cheese sprinkled on top, about 30 seconds to 1 minute.  Place in oven on a cookie sheet at 175 degrees to keep warm until used. In a large bowl, combine the green and red cabbage, or iceberg lettuce. To assemble the tacos, start with fish, a dollop of the sauce, a spoonful of the salsa, and some of the cabbage or lettuce. Squeeze a wedge of  lime over the filling, fold the tortillas, and eat. Ingredients for the Lime-Cilantro Sour Cream Sauce: 1 cup sour cream 1/4 cup mayonnaise 3 TBS minced fresh cilantro Grated zest of 1 lime 1 TBS fresh lime juice Combine all the ingredients in a bowl and whisk until smooth. Refrigerate up to 4 hours until ready to use. #fishtacos #tacos

Makes 1 loaf or 4 small mini loaves. 20 mins prep time; 50 mins cook time for reg loaf size, 1/2 the time for mini loaves. Ingredients 4 med size ripe banana 1/3  cup plain low fat or whole yogurt 6  tablespoons butter 2 large eggs 1/3 cup granulated sugar 1/3 cup packed light brown sugar 1 1/2 cups + 2 TBS all-purpose flour (lightly spoon flour into dry measuring cup and level top with a knife to be accurate) 3/4 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1/8 teaspoon ground allspice 2/3 cup semisweet chocolate minichips 1/3  cup  chopped walnuts (optional), toasted Cooking spray Directions Preheat oven to 350°. Melt butter in a small sauce pan on medium heat. Butter should not get hot enough to crackle. Swirl butter in pan or stir continuously, while foam layer forms.  Continue cooking to SLIGHTLY brown the butter, about 5 minutes. It’s ready when you see it turn a little amber in color and has a distinct smell. Immediately remove from heat and pour into a dish to stop the browning, set aside. Peel bananas and break apart into smaller pieces. In a  medium to large bowl, beat bananas with a mixer on med/high speed for about 30 seconds until smooth, with a few small lumps. Add yogurt, butter, & 2 large eggs to the bowl; beat on medium speed until blended. Add both sugars; beat until blended. In a medium bowl, combine flour, baking soda, salt, ground cinnamon, allspice, and mix well with a whisk. Add the chocolate minichips to the flour and mix again. Add flour mixture to banana mixture; beat on low until just blended. If adding nuts, fold in with a spatula. Pour batter into a loaf pan coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 15 minutes in pan on a wire rack.