Recipes to start the day


Great for mornings when you need a breakfast on-the-go! Make these the night before, if you like, as they are just as good cold as they are hot!

Makes 6


  •   6 large fresh farm eggs
  •   20 ounces pork sausages, 100% meat
  •   12 slices back bacon, rind removed
  •   6 cocktail sticks


  1.     Hard boil the eggs.
  2.     Cool and peel. Dry thoroughly.
  3.     Remove the sausage meat from the skins and divide into 6 equal portions.
  4.     Form each piece into a circle large enough to wrap around the eggs.
  5.     Carefully wrap each egg making sure that there are no parts of the eggs left uncovered.
  6.     Place in the fridge for about an hour to ‘set’.
  7.     Pre-heat the oven to 425°F.
  8.     Wrap 2 pieces of bacon around each egg and secure with a cocktail stick. Place on a baking tray.
  9.     Bake for 20 – 25 minutes until cooked and the bacon crisp.
  10.     Remove from the tray and drain any excess fat.
  11.     Serve.

  Nutritional Facts per Scotch egg: Calories 480, Fat 35.8g, Carbohydrate 1.0g, Dietary Fiber 0g, Net Carbs 1.0g, Protein 36.2g


  Excellent for a weekend treat when you have a little more time to prepare something special. This would also make as excellent lunch dish.

  Serves 10


  •   1 pound chorizo sausage, ground
  •   4 ounces onion, chopped
  •   5 ounces green bell pepper, thinly sliced
  •   12 ounces spinach, thick stems removed
  •   12 tbsp. heavy cream
  •   1 dozen large eggs
  •   ¼ tsp. garlic powder
  •   ¼ tsp. onion powder
  •   ¼ tsp. salt
  •   ¼ tsp. black pepper
  •   8 ounces cheddar cheese, grated
  •   8 ounces ripe cherry tomatoes


  1.     Pre-heat the oven to 350°F.
  2.     Grease a large casserole dish.
  3.     Wash the spinach well and place in a saucepan. Cook until tender.
  4.     Drain the spinach well and mash.
  5.     In a large skillet, brown the chorizo and set aside in a large bowl.
  6.     Cook the onion and green pepper in the chorizo fat and add to the sausage.
  7.     Add the spinach.
  8.     Beat together the eggs, cream and seasonings to form a thick custard.
  9.     Add to the sausage and vegetables together with the cheese.
  10.     Pour the combined mixture into the casserole dish and place in the hot oven.
  11.     Bake for about 1 hour until brown.
  12.     Serve warm with the cherry tomatoes on the side for garnish.

  Nutritional Facts per portion: Calories 404, Fat 32.5g, Carbohydrate 5.3g, Dietary Fiber 1.6g, Net Carbs 3.7g, Protein 22.9g


  The aroma of onions, peppers and bacon in the morning is a true pleasure which gets your taste buds ready for this tangy treat.

  Serves 4


  •   5 ounces red bell pepper, chopped
  •   3 ounces chopped onion
  •   1 Jalapenos, sliced with seeds removed
  •   12 slices back bacon
  •   8 large eggs
  •   Oil for frying


  1.     Fry the onion, pepper and chili in a skillet until tender but not brown.
  2.     Chop the bacon finely in a processor or by hand.
  3.     Add to the vegetable mixture and fry until the bacon is crisp.
  4.     Fry the eggs.
  5.     Divide the bacon mixture among 4 plates and top each portion with 2 fried eggs.

  Nutritional Facts per serving: Calories 310, Fat 17.5g, Carbohydrate 6.3g, Dietary Fiber 1.2g, Net Carbs 5.1g, Protein 30.8g


  This breakfast dish is packed with protein from the egg scramble to irresistible salmon strips. If you love salmon, you will enjoy this!

  Serves 2


  •   4 medium eggs, beaten
  •   1/2 tsp. dried mixed herbs
  •   1 tbsp. margarine or butter
  •   2 tbsp. milk or cream
  •   Ground black pepper
  •   4 ounces smoked salmon strips


  1.     In a bowl, mix the milk, eggs, herbs and butter. Season to taste.
  2.     Add to a medium saucepan heated over medium heat and scramble the eggs.
  3.     Arrange the strips of the smoked salmon on a plate on top of the scrambled eggs. Add a dash of freshly ground pepper.
  4.     Serve warm and enjoy!

  Nutritional Facts per portion: Calories 287, Fat 20.8g, Carbohydrate 1.6g, Dietary Fiber 0g, Net Carbs 1.6g, Protein 24.7g.


  Hola huevos! Usted es muy delicioso con carne! (It’s true, these taste great).

  Serves 4


  •   8 eggs
  •   4 ounces spicy ground beef
  •   4 ounces cheddar cheese, shredded
  •   4 tbsp. salsa
  •   ½ avocado, sliced
  •   4 tbsp. sour cream
  •   2 tbsp. black olives, sliced
  •   1 jalapeno pickled pepper, sliced
  •   ¼ cup chopped cilantro


  1.     In a bowl, beat the eggs and pour them into a large pre-heated non-stick skillet.
  2.     Leave the egg to set and form an omelette.
  3.     Sprinkle over the beef, cheese and salsa.
  4.     Fold the omelette over and cut into 4 large pieces.
  5.     Place each piece on a serving plate and top each with a quarter of the avocado, 1 tbsp. sour cream.
  6.     Sprinkle each serving with olives, pepper and cilantro

  Nutritional Facts per portion: Calories 377, Fat 27.8g, Carbohydrate 3.0g, Dietary Fiber 2.1g, Net Carbs 0.9g, Protein 27.9g.

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