Breakfast Frittata
3 or 4 block Zone / paleo
1 whole egg plus 4 egg whites (4 block use 2 whole eggs + 4 egg whites)Alternatively – use 2 – 4 whole eggs (whole eggs are fine!)
1/3 cup kumara cooked (4 block 2/3 cup kumara)
1 1/2 cups mixed vegetables, either cooked or frozen, non starch
Season to taste with herbs, spices, ground pepper etc, avoid salt
Heat 1 tsp olive oil and gently cook vegetables until hot, add kumara and heat through.
Mix eggs and add to pan – cook through gently and grill top to finish.
Eggs and Bacon Breakfast (3 or 4 block) Zone /Paleo
1 whole egg (4 block – 2 whole eggs) plus 2 egg whites Alternatively – use 2 – 4 whole eggs (scramble eggs)
1 oz (30 grams) lean bacon
2 tomatoes cut through the middle and grilled
4 block – use 1/3 cup kumara (left-over and mash), make into patty and saute in a little oil
1 apple or 1 orange or 1 pear (or any fruit – cup sized portion)
Smoothie
1 ½ cups mixed fresh fruit (4 blocks 2 cups)– berries, pineapple, apple, kiwi, orange, frozen berries etc
3 or 4 blocks whey or egg white protein powder (21 or 28 grams)
2 (4 block 3 tsp) teaspoon olive oil, almond oil or flax oil
a little water or coconut milk and water to mix
Blend together in blender, add ice and spirulina if desired.
Grilled Fish, tomatoes
4 ½ oz (130g) fresh fish fillet, grilled or pan fried with a little olive oil (4 block use 6oz or 170g)
2 tomatoes, cut in half and grilled or seared in the pan
Sauted mushrooms, with garlic and butter
1 kiwifruit or 1/2 cup berries (4 block 1 cup portion fruit)
Salmon scrambled eggs or omelette
1 egg and 2 egg whites (4 block 2 egg and 2 egg whites)
1 oz (30 grams) canned salmon
make omelette or scramble eggs as desired, add herbs to taste like fresh dill and parsley, fold in salmon
2 tomatoes
1/3 cup kumara mash (use left over) make into patty and saute (4 block use 2/3 cup)
(or other veggies sauteed)
1/2 apple or orange, or 1/2 cup portion fruit
