Frittata Friday

Time to clean out the refrigerator!!

When I clean out our refrigerator, I try to make our end of week meals with all of our vegetables that haven’t been eaten from previous week or from a few weeks ago.  Some stay around longer than others, such as bell peppers.  I originally purchased the small sweet bells because I wanted to make some dill chicken salad with the leftover mayo I made before it went bad, but instead of using the bells as little cups, I decided to slice them and toss with green salad mix and place a 1/2 cup of chicken salad.  So of course, I had about 6 bell peppers to use before the shriveled to nothing.  We purchased some dino kale because it was a manager’s special at our local co-op and it was starting to loose it’s shape and crispness.

You basically can use whatever ingredients you want, sweet potatoes to white potatoes to broccoli to zucchini squash the list  can go on forever!  Sometimes I add leftover sausage and sometimes I don’t, just depends on what we have left.  Today I decided to make a sausage, bell pepper, red onion/garlic, dino kale fritatta.  Here is what I did to make it —

Preheat oven to 400° F


  • breakfast sausage
  • 1 tsp ghee
  • 6 rainbow mini bell peppers, roughly chopped
  • 1 medium red onion, roughly chopped
  • 3-4 garlic cloves, roughly chopped
  • 1 dino kale, rinsed and roughly chopped
  • 8 eggs, lightly beaten
  • salt and pepper to taste


  1. Brown the sausage (high heat) in a frying pan with ghee.
  2. When sausage is cooked through, turn the burners to medium high, add bell peppers, onion, and kale.  Season with salt and pepper.  Stir around a bit and place a lid so the kale steams a bit and the rest of the vegetables start to soften and caramelize (3-4 minutes).
  3. Add garlic, so the garlic doesn’t burn when the other vegetables are cooking.  I normally cook the ingredients for another 5 minutes, stirring frequently to get all even cooked and nothing sticking at bottom of pan.
  4. Crack eggs into a bowl and lightly beaten, slowly pour egg mixture over the saute and cook for a few more minutes before adding into the preheated oven.
  5. Bake the fritatta for another 15-20 minutes, until eggs are no longer runny on top.  I sometimes add shredded goat cheddar on top, so just bake til it gets bubbly and slightly brown.
  6. Remove from oven, let cool for a minute or two, slice into pieces, serve with some fresh fruit.



Liquid Gold // Ghee

We’re big fans of liquid gold in the H-K kitchen, which means we go through a lot of it.  About every month or so, I make a batch so that we always have it one hand.

Ghee and, the closely related, clarified butter are simply butter that has been cooked to remove any water and solids.  Besides making our kitchen smell amazing, turning butter to ghee also gives the fat a higher smoke point (this just means you can cook with it at high temperatures) and lengthens the shelf life of the resulting fat.

Both ghee and clarified butter begin with melting over low heat.  And they are both heated until the water evaporates and the milk solids settle and then the liquid gold is poured off. Ghee is heated a few more minutes until the milk solids are browned, resulting the fat a nutty flavour and smell.

In our family, we use ghee in about everything, from frying to sauteing to baking!  It is excellent for cooking eggs, popping popcorn, or making fried potatoes with onions.


*I realized not until I was looking for links for butter that I accidentally used the ‘salted’ version but I do promise I normally use the ‘unsalted’ version {silver package}. I don’t think it makes much of difference only that one is salted and the other isn’t.


What you need is:

Butter and more butter!!

The recipe I use is about 4 different recipes put into 1! I also do about 3 pounds of butter to make about 3 jars worth.  The jars that aren’t being used, I store them in the refrigerator until needed.  When I get down to our last jar about half way through, I know it’s time for more.  These 3 jars can last us anywhere between 1 – 2 months depending on what is on the menu.


Melt a pound of unsalted butter in a heavy saucepan over low heat. As soon as it liquefies, turn the heat up to medium. When it finishes foaming, turn up the heat a little bit more and wait for it to foam a second time. Ghee is done when a second foam forms on top of butter, and the butter turns golden, approximately 7 to 8 minutes. Brown milk solids will be in bottom of pan. Gently pour into heatproof container through fine mesh strainer or cheesecloth. Store in an airtight container, being sure to keep free from moisture. Ghee does not need refrigeration and will keep in airtight container for up to one month.

What recipes do you enjoy cooking with ghee?

Muffin Monday

Well, it’s a new week and the new week always starts with a Monday!  My wife was telling me the other day that she was tired of pumpkin muffins so I decided to try a newer recipe. These muffins have sweet potato, grated carrots, raisins, maple syrup, cinnamon, vanilla, coconut flakes, almond flour and walnuts.  I found this recipe on Pinterest and have had it saved for a few months now.  The recipe comes from Carrots’N’Cake who has a few extra recipes I have saved and will try in the near future.  I didn’t only bake some muffins, I also got a head start on dinner (Grain Free Chicken Fried Steaks) I just fried them up to get coating crispy then placed in refrigerator, when it was close to dinner I just placed 3 of them on a baking sheet at 400° F to warm through and get crunchy again.  I served the steaks with steamed fresh green beans and coconut milk/ghee mashed potatoes.  Tasty, tasty.


Here is the recipe for the tasty treats:


  • 1 cup mashed sweet potato
  • 1 cup shredded coconut
  • 3/4 cup raisins
  • 1 cup chopped walnuts
  • 1/2 cup maple syrup
  • 1/4 cup shredded carrot
  • 4 eggs
  • 1 1/2 cups almond flour
  • 2 tsp cinnamon
  • 2 tsp vanilla extract
  • 2 tsp baking powder


  1. Preheat oven to 350° F.
  2. Combine all ingredients in a large mixing bowl and blend well.
  3. Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups.
  4. Bake for 28-30 minutes or until muffins are cooked all the way through.
  5. Allow to cool before serving.

I doubled the recipe (as the original recipe only provided 6 muffins) and I got about 18 muffins, baked for 30 minutes, tested with a toothpick to make sure centers came out clean.  We live in a higher elevation and things tend to cook/bake longer.  Enjoy.


Muffin Monday.

Today starts a new week.  And by saying this, today I bake enough muffins for my dad to eat for breakfast or a quick snack for all of us to munch on. This week I decided to go with a Pumpkin (Pecan) muffin and a Walnut Crunch Banana muffin.  Both very fall/winter and fragrant with cinnamon.

Pumpkin (Pecan) :

Makes 12 muffins // Preheat oven 350 degrees

  • 3/4 cup coconut flour
  • 1/2 cup pumpkin puree (canned or homemade)
  • 1/2 cup maple syrup
  • 2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1 tsp ground pumpkin spice
  • 3/4 tsp baking soda
  • 1 tsp apple cider vinegar
  • 1/2 cup raw pecans (roughly chopped), if adding


  1. Line a standard muffin tin with 12 parchment baking cups. In a medium mixing bowl, combine all the ingredients and stir well with wooden spoon to break up any clumps. Fold pecans into mixture, if using.
  2. Divide the batter into the 12 baking cups, then bake at 350 F for 25 to 33 minutes, until the edges are golden and the centers are firm to touch. (I tend to add 3 extra minutes as I live in a higher altitude area.)
  3. Allow to cool in pan for 10 minutes, then transfer to a wire rack to cool completely.
  4. Store the muffins in a sealed container in the fridge for up to one week, or in the freezer for up to 6 months.
  5. Enjoy!!

Adding coconut butter or almond butter is pretty tasty and gives a boost of extra energy.