Tag Archive: paleo


I talk a lot about food and nutrition! And, subsequently, I get tons of questions like:
1. What do you all eat then?
2. What does that cost?
3. What do your kids eat?
4. What is wrong with you people??? 🙂

I made this video today after I got home from the store. I explain what a primarily Paleo family eats during the week. We already had a pretty well-stocked pantry so factor that in. Here is the link:
What We Eat

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This week I was really trying follow the KISS method- keep it simple stupid- when it comes to our food. I am in the middle of a Shaklee ReSet to get over some cravings and lose some bloat. I am trying to eat as clean as possible so I’m sticking to clean, Paleo meals.

One of the things that is tricky about eating this way is the amount of prep time the meals take (not to mention the price). BUT- if you play it smart, you can get double the meals out of half the prep.

Here’s what I bought:

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From these ingredients, I am going to make 1 dinner and 1 breakfast for a family of 4 (with some leftovers)

Dinner: Stuffed Peppers
-ground turkey
-onion
-cilantro
-bell peppers
-crushed tomatoes
-spinach
– seasonings from pantry
-coconut oil from pantry
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Breakfast: Egg ‘muffins’
-9 eggs
-ground turkey
-onion
-cilantro
-spinach
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How did I do it?

I browned the turkey with an onion, seasoned with salt, pepper, onion powder, minced garlic, cumin, paprika, and oregano (use what you have/like). After the meat was cooked through, I separated the meat 1 part for egg muffins, 3 parts for stuffed peppers.

For the PEPPERS- leave in pan, add tomatoes and simmer for a bit. Add cilantro and spinach, mix in. Put the mixture in partially cooked peppers (boil for a few minutes), and bake at 350 for 10-15 mins. Add cheese if you’re not ‘strict’ Paleo.
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For the EGGS- let meat mixture cool a little. Mix the eggs with spinach, cilantro, splash of water, salt, pepper. After the meat mixture is cooled, add to egg mixture. Pour mixture into non- stick pan (like in the picture) or silicone muffin cups. [This would also work in a greased pie pan- I call it egg pie!] Bake about 20 mins at 350. Inserted knife should come out clean.
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That’s it! So simple and inexpensive!

I love meatloaf. You love meatloaf. And, if you don’t love meatloaf, you’re doing it wrong (or you’re a vegetarian which is the only acceptable reason not to like meatloaf). Meatloaf gets a bad rap. Partly, it has the world’s worst name. The only thing that I can think of that would be worse is “Lump o’ Meat” or “Spam”. When you think of meatloaf you think of a family in the 50’s with a pile of ground beef and some ketchup. Or you hear Will Ferrell yelling “Mah! Meatloaf!” I assure you, there is a more updated and healthier way to make it. Here is what I do (for the most part, some of the time, well- at least how I made it today)

I used Grass Fed Ground Beef and Ground Turkey as the Meat. I used Ritz Crackers and left over dried croutons from Thanksgiving to make the bread crumbs. You could easily make this entire dish Paleo by using almond flour/meal instead. If I have it on hand, that is typically what I do. You could also omit the cheese if you are super strict. I snuck in tons of veggies to make this dish so that it packs a nutrient punch!

Veg list- Kale, parsley, garlic, onion, sweet potato, carrot (I’ve done it before with zucchini too but didn’t have any in the house). That’s 6 vegetables in 1 meal, suck it Martha Stewart! Not sure why I decided to pick on Martha there, she seems lovely. Anyway….

I made a video to show you how I did it! Yay for videos! Now if only I had someone to hold the damn camera for me so I don’t have to be such a spaz. Watch this.

After you put the loafs together, you can either cook right away or refrigerate for later. That’s what I did today. While my daughter was watching her cartoon, I was pretending to be a skinny, prettier version of Giada in my kitchen. When you are ready, you can glaze with a little sauce (worchestershire-no one knows how to spell that- and tomato sauce or something similar that you like). Bake at 350 for 35 mins, glaze again and turn up to 375 for 10 more mins. That is approximate. I cook it until my meat thermometer says at least 160 (less if it’s just beef) degrees and then I let it sit for at least 10 mins. Don’t be a dick and slice it too soon, it will ruin everything and Santa won’t bring you presents.

And here are some pictures to make you wish you were coming over for dinner…
The Meat:image

The Bread Crumbs
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The Veg
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Before Pic (least pretty picture, but it is ‘meatloaf’…what do you expect):
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Money Shot:
imageAnd that is it! My kids just cleaned their plates while I am finishing this up. 🙂

***If you like to blog and make silly videos and be creative on your own terms, you should work with me! I also sell Shaklee products and am in LOVE with working from home. Comment below or email me at creimholz@gmail.com

Today I watched a documentary that I have been very impatiently waiting to see- Fed Up. It is a very well made, acurate portrayal of our food industry and why we are so sick in America. Do you ever watch something at home and feel like a crazy person because you are nodding along, and saying ‘preach it!’, and clapping even though you are alone and your child is sleeping? Just me…? Well, anyway, that is how I felt today. And, now naturally, I am going to preach to all of you.

It’s bullshit! Let me say that again so you know it didn’t just slip out the first time. It is complete and utter bullshit that we know so much about what makes us sick, but we never hear about it because of the massive amount of coroption. We know that fake food is killing us. We know that too much sugar is killing us. We know that we are killing (or at least giving disease to) an entire generation of children. We know this, and we do nothing.

So, I was pretty riled up when I first started writing this. I have actually deleted half of a post 2x now trying to find the right level of ‘intense’. I can be pretty…uh.. energetic sometimes. But, I didn’t want to scare everybody off, so I turned to Facebook and asked my friends if they wanted ‘tough love’ or ‘supportive encouragement’. I got your typical mixed bag response (and one ‘bacon’?) so I thought I would try and make everyone happy (because that usually works so well).

Tough Love: Stop eating crap. Wait, seriously, stop it. 1x per week! That is what you get. 1x to eat the junk! I’m not saying you can never have pizza and cupcakes, but you can’t have that shit every day. You just can’t. And, either can your kids. Every time you turn around, someone is trying to give your kid sugar, and it is often the parents. For the love of god- what do you think happens to a kid who has cereal for breakfast, peanut butter and jelly sandwich for lunch, and pasta for dinner (that’s about 5x the recommended level of sugar for the day)? They get sick. Sick looks different for everybody, but it WILL eventually happen (Did you know that you could have a thin child that still has high blood sugar and fat around their organs? Sorry, but it is important that we don’t brush these things off because our kid ‘looks fine’.). And, I didn’t even mention juice and pop and gatorade and vitamin water and chocolate milk.

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Supportive encouragement: I know it’s hard. Making better choices for yourself and for your family seems impossible sometimes. We are all so busy, and we have picky children. Bottom line, we are all getting way too much sugar and sweetener. Try and make at least 2/3 of your meals at home, and stop giving your kids soda, juice, and gatorade. This will make a dramatic change in their over all intake. I would also highly recommend saving cereal for the weekends only or just 2 days per week.

Tough Love: If you are trying to lose weight, eating less is simply an exercise in futility. What happens when you eat the same foods, but less of them? You get hungry! How many days can you last when you are hungry all damn day? Not very many. This is why ‘diets’ fail. Change the food you eat to real food, cooked at home, and you WILL lose weight. Example of foods that are not ‘real’ or ‘cooked at home’: pasta, bread, rice, pasta sauce (out of a jar), salad dressing (out of a jar), Yoplait strawberry yogurt, lean cuisine, etc.

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Supportime encouragement: The old adage of ‘eat less, and move more’ is out of date. We need to really hold a microscope to what we are eating. If you think about the amount of exercise it takes to burn the calories in a soda or sugary coffee, you will quickly realize- all calories are not equal. In the movie fed up, they compare 160 calories of almonds to 160 calories of soda. The effect these have on your body are amazingly different. IF you are eating the right things, your body will thank you. What are the right things? Vegetables, fruits, meats, eggs, nuts/seeds. Did it grow out of the ground (and can be eaten before processing)? Safe. Did it have a mother? Go for it. Can you forage for it? Go take a hike! Focus on protein, fiber, and healthy fat and you can’t go wrong.

Tough Love: Do you still need to work out? Of course you have to fricking work out! Our bodies were designed to lift and run and twist and move and have sex. This is a huge part of keeping our bodies healthy and keeping our brains happy. The point I am trying to make is that you can’t eat non-sense and expect to work it off in the gym. That only works for 18 year old boys… You need to eat right FIRST. Then, you need to also challenge yourself in the gym. Btw, reading a magazine on the elliptical for 20 mins. is not going to cut it- ever.

Supportive encouragement: Love yourself where you are right now. Not everyone is going to join cross fit and that is okay. Just remember- food is the most important thing. A close second is exercise. Challenge yourself to do more each time but don’t compare yourself to others. Take classes to get an extra push. Hire a trainer to teach you how to safely lift weights. Encorporate more playful activities into your life. Only running isn’t the answer. Only doing zumba isn’t the answer. But, mixing up your activity in a way that is fun and challenging is most certainly the answer.

Tough Love: Oh, my Paleo diet is a fad??? Please tell me how a diet based on vegetables, healthy protein, healthy fat, fruits, nuts/seeds, and limited sugar is a NEW and CRAZY idea??? Compared to the standard American diet, the Paleo diet crushes it in every category. Can people screw it up and eat too much red meat? Sure. Can people get too discouraged when they try the diet because they try too many complicated recipes and look for pature-raised bison-livers? Absolutely. But, does that mean the whole premise is bad? Of course not. I also strongly believe in supplements beyond this but that is a different topic for a different day…

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Supportive encouragement: If you are looking to change your diet in a way that cuts out the modern junk, I would stronly encourage you to give Paleo a shot. Give it at least 2 weeks to truly feel the effects (30 days would be better). All you need to do, is focus on plants and meats/eggs. Lots of veggies, good fat (olive oil, coconut oil, avocados, grass fed butter), good protein, fruits, nuts/seeds, and limited sugar and dairy (no dairy if it bothers you). You can do anything for a couple weeks, and there is no ‘risk’. This is one of those things you have to commit to. Just cutting back on certain things (although that is a step in the right direction) will not have the same effect as making the leap. The biggest thing is plants first and then protein and fat. Fiber is like your sexy friend that loves to dance and has a british accent and helps you poop.

If you have any underlying health issues, or are pregnant, or are an endurance athlete, ask for some more professional help. In my humble opinion, any person in the world can and should eat this way, but understand that I am not a doctor! Just remember, if you do ask your doctor, make sure he/she knows what the Paleo diet actually is before they wave it off and call it ‘the new Atkins’. GRRRR!

Okay, I tried to find the balance there between tough and supportive. Hopefully everyone found their comfort zone. Let me know if you have any questions. I am playing around with doing one-on-ones and possibly a grocery store tour. If that sounds like something you would be interested in, let me know. Thanks for listening, and please please please watch Fed Up.

me will tennisYou know the old saying- opinions are like assholes, everybody’s got one. Well I find this to be obnoxiously true about health and fitness. Everybody’s got something to criticize. Whether it is cross-fit or gluten-free or paleo or insert thing that will kill us all _____________, a lot of non-experts have a lot to say on the subject. And, as a non expert who talks a lot on the subject, most of it is harmless. But, what I do NOT understand is why people get SO ANGRY. What is that all about? Is my paleo diet somehow infringing on your right to sandwiches? No. In fact, that just means more sandwiches for you. Does someone else’s 6-pack abs from doing cross fit offend every thing you hold dear about fitness? No. They are just doing a different work out. Now, this is not for the trainers and the dieticians and the physical therapists out there. I’m talking to Joe Couch Potato and Sally Sugar-eater. The ones that have nothing but criticsm and no solutions. The ones that are simply comfortable or in denial about their own health. The ones that are bitter that someone else found something they are passionate about. The ones that are pushing bad habits on you every time you turn around “oh my god, one bagel is not going to kill you”. Those people.

I don’t know if you have noticed, but we are really unhealthy. Not just fat either. We have chronic disease and illness earlier and worse than ever before. Diabetes, asthma, allergies, joint pain and systemic inflammation. Genetics don’t change that fast but behavior and environment do. Eating a typical ‘healthy’ American diet and doing cardio 3-4 times a week is getting us no where. When we don’t address the chemicals and toxicity of our environment and challenge old out-dated research, we are just allowing others to destroy our health. Is that why there is so much anger? What you think you know might be wrong, so you lash out? I just read an article discussing whether FODMAPs are the problem versus the vilified gluten. Did I get pissed and leave nasty comments on the post? No, I learned something new and kept going on with my day. The thing is, I don’t care if gluten is the problem for me, or if it’s the chemicals in processed foods (yes bread is a processed food), or if it’s the MSG, or the HFCS, or if it’s simply the fact that I replaced my maniac-carb-filled diet with more fruit and veggies. And, I don’t care. I am getting more nutrients, fiber, and healthy fat than ever before. I have lost weight and feel a million times better. Call it paleo, call it real food diet, call it Frank, I don’t care.

The thing is, whether you are doing cross fit or you are a runner or a yogi or a caveman, the thing we all have in common is passion. Hell yeah when you take back control of your life/health you want to talk about it. You want to shout it from the roof tops. You want to tell everyone else about it because you want everyone to ‘know’ what you know. You want everyone to know that aging isn’t a slow decline into pain and lethargy. You want people to know that getting older doesn’t have to decrease your quality of life. I want women my age to know that there is a way to control your weight even if that seems impossible. I want other moms to know that it is possible to get through your day without fatigue. I want all 30+ year olds to know that when you are eating right and getting enough sleep, you can get up in the morning feeling refreshed and energetic.

I can tell you right now, I am going to continue talking about health and wellness and fitness and clean living. In fact, I might even get more crazy. The more I learn, the more I want to share. The great thing about facebook, instagram, twitter, etc. is that you don’t have to follow me if you don’t want to. And I mean that with as much love as possible. I love talking about it and I love taking pictures of my food. 🙂

So, let’s stop with all the negativity. Let’s not criticize others for trying to doing something positive in their lives. Let’s not bring others down. Let’s see if we can learn a little bit from one another. Let’s just stop being assholes.

Day 10

10 days ago I started a 30 day challenge to get my eating back on track. I had seriously fallen off the wagon. Like, fell off the wagon, hit my head on a rock, peed my pants and forgot who I was… Anyway, in order to break the binge, I thought I would try to be as strict as possible for 30 days and see how I felt at the end. So, I am saying no to gluten, most dairy, sweets, and red bull.

After 10 days, I am doing really well! I did have a 1/2 of an egg roll on Saturday and that is technically gluten so I am not 100%. BUT, I went out in the city and to a concert on Friday and did not have a red bull (shut up, for me it’s hard okay!), and I did not have any candy/sweets/chocolate on Easter or since. That’s right, I have about 10 pounds of candy in my house and I am not eating it.

My energy level is definitely creeping up. I find that I really only want (let alone need) 1 cup of coffee in the morning instead of 2. I am back to sleeping really hard at night. Much less tossing and turning. I also feel like my face is a little less puffy but it is so hard to tell in a weeks time.

One thing I wanted to mention is that I am a busy person just like the rest of you and I know that eating this way is tough. I have mentioned my love for Trader Joe’s in the past, but I have not spoken about Mariano’s before. They have a lot of really great pre-made options. These, of course, are still not as good as knowing exactly what’s in your food and where it is from but it is a great option. They have the rotisserie chickens, meatballs (these do have gluten, so beware if you are strict), seafood, pork tenderloin, chicken salad, beef tenderloin, etc. On weeks that I know are going to be busy, I will go load up on 3-4 things that- at a moments notice- I can serve to anyone who is hungry. My key to success in my diet is having ready-to-go protein 24/7. It’s not that I eat protein non-stop, it’s that those are the foods that take longer to prepare. We all know that weak moment when we realize there is nothing quick for dinner so we grab the phone to order something instead.

I wish I was a better planner. I wish that I was the kind of lady who planned her menu and shopping list ahead of time and stuck to it. Maybe someday, but as of right now, I do the best I can and have a few go-to dishes that I can whip up.

Eating snapshot:

Sunday (Easter)-
Brunch: Ham, egg, sausage, fruit, bloody mary
Lunch/Dinner: Brisket (so good!), cheesy potato casserole, deviled egg

Monday-
Breakfast: Banana/egg pancakes, fruit, coffee with coconut oil and coconut milk
Lunch: Lara bar (breakfast was huge and late so wasn’t very hungry)
Dinner: Chicken, carrots, pistacios

Tuesday-
Breakfast: omlette with spinach and turkey (cooked in coconut oil/butter), coffee with coconut oil and coconut milk
Lunch: BIG salad, with pork tenderloin, hard boiled egg, and homemade dressing
Dinner: roasted broccoli and onion, a little pork tenderloin (not too hungry because of big lunch), wine

If you want to follow along on my journey, I am posting a bunch of ‘food stuff’ on instagram lately. (@candysbrain) I will also continue to update on here.

How is your challenge going?

So, I am on the third day of my challenge and I am feeling really great so far. As a reminder: no gluten, no sweets, no red bull, and no bad dairy. After all this time of talking about food, the question I get asked the most by far is ‘so, what do you eat???’. Well, here is what I have eaten since Sunday morning.

Sunday-
Coffee, sweet potato hash, sausage, egg, strawberries
Chicken, carrots, water
Ham, Brussels sprouts, red wine (1)

Monday-
Coffee, left over sweet potato hash and sausage, water
Mixed greens salad, lemon/olive oil dressing, chicken and avocado and bacon, water
Apple
Ham, kale, water

Tuesday-
Coffee, ‘green eggs and ham’- eggs with spinach and green onion and ham, water
Salad with hard boiled egg, cherry tomatoes, bacon, water
Cucumbers and cashews, water
(tonight will be) Apricot chicken, butternut squash, sauteed spinach, red wine

My energy has been good. I didn’t have the best night of sleep last night. I have been drinking a lot more water than I am used to which led to me getting up 3x last night. I am confident this will improve. Normally when I am eating and drinking right, I sleeplike a baby. But not a stupid new born baby, like a 3 year old that sleeps for 12 hours a night and wakes up all sweaty and crazy-haired. 🙂

I also am on Day 3 of my happiness challenge and am having a lot of fun with it. I am already spending so much time thinking about the things that make me happy. There were 3 things by 9am that I wanted to use as my # picture on instagram (@candysbrain), but decided to hold off. It is amazing what simply focusing on what makes you happy will do with your mood. I have also been walking around for 3 days singing, ‘because I’m happy…!’ like some kind of maniac. That is, when I am not harmonizing with my son to ‘Let it go’. He got his singing skills from his mama. Poor guy.

Okay, that is my update for now. Did anyone come up with their own challenge?

calendar with pinsThat’s right. I am recommitting, again. I have fallen off the wagon a little. Nothing dramatic, but my cheat days have turned into cheat weekends. And my weekends have turned into Thursday-Monday. The nice weather has given me an excuse to increase the amount of beer being drunk. I have indulged in a few things that I know darn well are horrible choices. Don’t get me wrong, I am still eating great about 85% of the time, but I have learned that for me to feel great and have the energy level I know is possible and to effortlessly control my weight, I need to be closer to 95%.

Now, let me be very clear on this. It is not the AMOUNT of food that is the problem, it is the type of food. So, when I say I need to recommit and/or buckle down, this is not a ‘diet’ in the traditional sense. When I am eating right, I don’t feel deprived or hungry. I don’t count calories. I just don’t eat crap and I drink less alcohol. I am very anti calorie restriction diets. These diets very rarely address the real problem that is the kind of food being eating (processed, chemicals, diet foods, etc.). I believe when we restrict calories, we are dooming ourselves to failure.

So what’s my plan? I’m doing a 30 day mini-challenge. If I can do this for 30 days, I know it will be the jump start I need to get back on track. After the 30 days, I can go back to the 95% plan. Here is what I will be abstaining from.
· No Gluten
· No ‘bad’ dairy (yogurt, kefir, raw milk-okay)
· No sweets/treats (I put a little bit of good quality chocolate in my coffee and will continue with this, but nothing else)
· No red bull (my favorite drink is red bull and vodka and yes I know how horrible it is for me and my sleep)
· No dessert drinks from Starbucks (no toffee nut mochas, etc. coffee okay)
· No quesadillas (my family’s favorite quick dinner is ‘dias’ on corn tortillas, I will not have one this month, sad face)

What should I expect? Well, I can tell you right now, I can expect a little frustration and temptation. I can expect me really wanting to give in with a RB&V on the weekend. I can expect trying to convince myself that a little piece of a brownie is not that big of a deal… Sounds bad right?

I can also expect my energy to sky-rocket. I can expect the puffiness in my face and stomach to go down. I can expect to lose weight. I can expect my skin to clear up. I can expect to simply feel better. And, maybe I am just super sensitive to food or maybe it’s all in my head but I genuinely feel happier and less stressed… Sounds good right?

This is the perfect time for a challenge! I don’t know if you have heard of the 100 days of happiness project but I just started my 100 day challenge on Sunday. Every day I am going to post a picture on instagram (@candysbrain) of something that makes me happy. And, it just so happens that being healthy and feeding my family right makes me VERY happy. In fact, I would put health at the very top of the happiness mountain! So, the 2 challenges go perfectly hand in hand. Also, winter is over (mostly) and the weather is turning. Soon it will be time to get back into summer dresses and bathing suits. I’d like to transition to shorts without tears. 🙂

As usual, I invite you to join me. You can either do my challenge or make up your own. It should be challenging though. For example, me just cutting out sweets would not be hard. Sure, it wouldn’t be easy, but not too hard. It is not easy to change habits, but soon enough you can have new habits and it will be easy.

And, 30 days is important because we build up tolerances to the foods we eat. You might not know that you have a sensitivity until you completely take it out of your diet and then try to add it back. Food sensitivities are not like allergies. The reactions are delayed. Sometimes hours, sometimes days. Sometimes, like with gluten, you eat so much of it that it is never really out of your system so it’s impossible to tell if that is causing problems or if it’s something else. And, sensitivities can be vague: joint pain, skin irritation, headaches, gas, bloating, increased menstrual cramps/PMS symptoms, bags under your eyes, anxiety, insomnia, seasonal allergies, etc. You never really know… I would bet that most of us are walking around with sub-optimal health because of our diets not including our weight!

So, ‘insert call to action here’… and join me! I’ll update regularly on FB and Instagram so stay tuned. Also, I want to hear about your challenge if you do one. It’s so much easier if you know someone else is doing it too. xoxo

In the summer I LOVE to make Beer-can chicken on the grill, but in the winter I don’t use the grill much. But, I still love having a whole chicken to feed the family. So, instead of grilling I roast it. We eat 90% paleo, but this recipe works whether you are paleo or not. Here is a very simple way to make to make an incredible wholesome dinner for your family. If you have never roasted a whole chicken before, please don’t be intimidated. It’s really not that hard. You can do it!!

First, assemble your ingredients.
-Whole chicken, remove the giblets
-Onion
-Lemon
-Fresh thyme
-Garlic
-Carrots, celery (as base under chicken)
-Salt, pepper, garlic powder, onion powder, paprika
-Olive oil

prep pic

Next, pat chicken dry with a paper towel and place on top of carrots, celery, 1/2 onion roughly chopped, and few sprigs thyme in your roasting pan. Season inside of bird cavity with salt and pepper, and then stuff with lemon (quartered), 1/2 onion (chopped), garlic (smashed, approx. 2-3 cloves), and few sprigs thyme.

stuffing

stuffed chicken

Loosen the skin away from the breast meat and season between. Drizzle the top of bird with olive oil and then season very well. Don’t be shy! You don’t want a bland bird.

chicken pre cook

Roast in a 350 degree oven 20 mins. per pound and then another 15 mins. I did mine for an hour and 40 mins. uncovered. Let it rest for at least 15 mins. before you cut into it. If you don’t have an instant read thermometer, I highly recommend it. You will do less over-cooking if you have one. Chicken should be cooked to 165.

final chicken

So, stinking, delicious. I am going to serve mine tonight with roasted Brussels sprouts and sweet potatoes.

Our family eats about 90% paleo, so that means we eat a lot of eggs! Like a lot of eggs. I am constantly searching for ways to keep eggs interesting for my kids. I already have mom guilt about never letting them eat store bought cereal and toast, so when I hear ‘eggs, again!!!!!’ I cringe a little. 

One of my favorite resources since making the switch is the Nom Nom Paleo website and blog. I think it’s because of the sheer quantity of recipes available. It also helps that I have liked everything I’ve made from that site. Here is what I made this morning, but I encourage you to see for yourself

Frittata Muffins-

-1 lb. ground beef (grass fed if possible), you will probably only use half of the meat so either double the recipe up and use all of it or do what I did which is freeze half of it so that when I make this again next week, I won’t need to brown the meat again. 

-1 small onion chopped

-Handful of spinach ripped up

-1/2 cup shredded cheese

-heaping tablespoon plain yogurt (full fat), you could use kefir or cream or milk if you wanted probably

-6 large eggs

Preheat oven to 350

Brown the meat and onion in a pan and then let cool. 

Scramble eggs, yogurt, cheese and spinach in large bowl. 

After the meat mixture is cool, fill up the muffin pan or silicone muffin cups half way with meat.
photo (25) Top the rest of the way with the egg mixture. (I actually topped with more cheese too).
photo (26) Bake for 20-25 mins. or until knife inserted comes out clean. 

I like my baking cups because they don’t stick at all! 
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You can also use whatever types of seasonings you are in the mood for. I wanted them to be kind of like tacos so I chose salt, pepper, garlic, cumin, and paprika. Very tasty. Kids loved them and begged for more. 

 

 

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