Curried Beef, Broccoli Slaw, & Mushroom Frittata Muffins

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It’s no secret that I love frittatas. They’re even better in mini form ‘cause you can serve them as finger food at a party or store them in the fridge for a quick snack or breakfast on the go. I threw this recipe together this morning for the inaugural CrossFit Palo Alto Whole9 Nutrition Guide Orientation. Luckily, they turned out okay or I would’ve had egg on my face. (Ha!)

Mini frittata muffins can be made with whatever you have lying around, just like regular sized frittatas. Just fill up the muffin tins with filling and you can estimate the amount of eggs you need to make the batter with this ratio: for every two muffins, you need one egg in the batter (e.g. 12 muffins = 6 eggs). If you don’t want your mini frittatas to be too moist (i.e. soggy), add a few tablespoons of coconut flour. (For 15 muffins, I’ll put in 3 level tablespoons of coconut flour).

Here’s what I assembled to make 36 muffins:

  • 1 onion, diced
  • 1 heaping tablespoon of coconut oil
  • 1 pound of mushrooms, thinly sliced
  • 1 bag of broccoli slaw from Trader Joe’s
  • 1 pound of grass fed ground beef
  • 1 heaping tablespoon of curry powder 
  • coconut oil spray
  • ½ cup coconut milk
  • 20 large eggs
  • 5-6 tablespoons of coconut flour (optional, see note above)
  • Kosher salt
  • Freshly ground black pepper

Here’s how I made them:

I preheated the oven to 375 F and I started chopping and slicing my veggies.

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I heated up the coconut oil in a large cast iron skillet over medium heat. Once the pan was hot, I threw in the onions with some salt and pepper and sauteed them until they were soft and translucent.

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Next, I added the mushrooms (with some more S&P) and cooked them until the liquid had evaporated.

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I tossed in the ground beef and cooked it until it was no longer pink. I seasoned the meat mixture with the curry powder and added more salt and pepper to taste. Then, I added the bag of broccoli slaw…

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…and stirred that around until the slaw was softened.

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In the meantime, I had my two boys help me put cupcake liners in my cupcake tins.

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Once the liners were in the tins, I sprayed them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use silicone baking cups.)

Next, I divided the filling into each muffin liner.

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I cracked the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper.

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I know this might sound gross, but I tasted the raw egg mixture to make sure there was enough seasoning. Yes, CrossFit Palo Alto members, I risked salmonella poisoning for you guys.

I ladled the egg mixture into the muffin tins, making sure the liquid only reached 3/4 of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.

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I popped the trays into the oven for 15 minutes and then I rotated the trays and baked them for 6 additional minutes. You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. I let the muffins sit in the pan for a few minutes and then I cooled them on a wire rack.

These muffins can be served warm, room temperature, or cold right out of the fridge. I know I’m beating a dead horse, but frittatas really are awesome.

[UPDATED: I’ve since made these frittatas using silicone baking cups, and it’s a GAME-CHANGER — I’m not going back to paper cupcake liners!]

Stir Fried Kelp Noodles With Ground Beef, Broccoli Slaw, and Spinach

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Tonight I made noodles. Wha-? Paleo-approved kelp noodles to be exact.

Before you eat the noodles, you need to wash and drain them but you can just dump them into a stir fry or soup and to heat them up.

Essentially, I followed my recipe for Asian lettuce cups but I made some substitutions (namely, no fish sauce). There was minimal prep work because the broccoli slaw, spinach, and kelp noodles were prepackaged and ready to go. I’m sad I can’t use fish sauce because the dish is kind of missing something without it but I’ll find myself some Paleo-approved fish sauce soon enough.

Here’s what I assembled:

  • 1 small onion, minced in a mini-prep food processer
  • 5 cloves of garlic, minced
  • ½ pound of cremini mushrooms, thinly sliced 
  • 1 tablespoon of coconut oil
  • 1 pound grass fed ground beef
  • 1 cup of organic broccoli slaw
  • 6 ounce package of pre-washed organic baby spinach leaves
  • 1 package of kelp noodles, rinsed with water and drained
  • 1-2 tablespoons coconut vinegar
  • 1-2 tablespoons coconut aminos
  • Salt and Pepper
  • **UPDATE** 1-2 tablespoons of Red Boat Fish Sauce

Here’s how I made the dish:

I heated up the coconut oil in a cast iron skillet over medium heat. Once the pan was hot, I dumped in the onions and sautéed until soft.

I added the sliced mushrooms and cooked them until the moisture had cooked off.

Next, I added the beef and garlic and and cooked the meat until it was no longer pink.

I added a large handful of broccoli slaw…

…and then I threw in the package of spinach and stirred that around until the leaves were wilted.

Then, I tossed in my kelp noodles…

…added the coconut aminos, fish sauce, and vinegar, and waited until the noodles softened to the consistency I liked (around 3-5 minutes).

 I did a final taste for seasoning and added some salt and pepper.

Not too shabby for fake noodles.

I’m taking the boys to visit my sister in Los Angeles tomorrow morning so this will be the last meal I’ll be making for a few days.  Yippee!
Tonight’s meal consisted of some of my old standbys: Fajita and Taco seasoned ground beef with shallots and garlic, braised cabbage with lard (I never tire of this dish), sliced tomatoes, and half a baked sweet potato.
I purposely made extras so Fitbomb would have some leftovers to nosh on while we’re away.  I have a feeling he’ll be eating out, though…

I’m taking the boys to visit my sister in Los Angeles tomorrow morning so this will be the last meal I’ll be making for a few days. Yippee!

Tonight’s meal consisted of some of my old standbys: Fajita and Taco seasoned ground beef with shallots and garlic, braised cabbage with lard (I never tire of this dish), sliced tomatoes, and half a baked sweet potato.

I purposely made extras so Fitbomb would have some leftovers to nosh on while we’re away. I have a feeling he’ll be eating out, though…

Easy Broiled Tabil Seasoned Mini Beef Patties

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I had a pound of ground grass fed beef thawed in the fridge, but I wasn’t sure what I was gonna do with it. I didn’t want to make Mexican seasoned ground beef AGAIN, and I didn’t want to make anything as involved as kofta kebabs. I was craving something kebab-y but easy. So I came up with these Tabil seasoned broiled mini patties.

What to assemble:

  • 1 pound of ground meat (I used grass fed beef)
  • 1 tablespoon of tabil seasoning
  • 2/3 tablespoon of kosher salt
  • 3 large shallots, coarsely chopped
  • 6 cloves of garlic, minced
  • coconut oil

What to do: 

Preheat your broiler and make sure the top rack is about 5 inches from the heating element.

Line a baking sheet with heavy duty aluminum foil and grease well with coconut oil.

Place your ground meat in a medium sized bowl.

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Blitz the shallots in your food processor.

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Add the shallots, minced garlic, Tabil seasoning, and salt to the ground meat. Use your hands to mix everything well.

Form meat into patties, making sure they’re less than an inch thick.

Place patties on baking sheet and stick under the broiler. Broil on one side for 4 minutes, then flip over and broil for another 2 minutes or cooked through. I have a super hot broiler so yours might take a little longer. Plus, it makes your whole kitchen smoke up so keep your windows open!

I served the patties with some Dukka seasoned mushrooms sautéed in butter, leftover braised cabbage, and a dollop of lebneh.

Tasty and easy.  I may never make real kebabs again.

Asian Ground Beef, Mushroom, and Broccoli Slaw Lettuce Cups

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I get 5 pounds of ground meat in my meat CSA pack every month so I always need to come up with inventive ways to dispatch with it so I don’t get bored.  Tonight, on a whim, I decided to make Asian flavored lettuce cups.  My recipe is pretty similar to the pork stir fry I made a week ago.

Assemble these ingredients:

  • 1 lb of ground meat (I used grass fed ground beef)
  • 1 lb of thinly sliced mushrooms (I used cremini)
  • 1 small onion, roughly chopped
  • 2 tablespoons of lard
  • 3 cloves of garlic, minced
  • 1-2 cups of broccoli slaw (I use the organic slaw from Trader Joe’s)
  • ½ cup of shredded carrots (I use the ones from Trader Joe’s)
  • 2 scallions, thinly sliced
  • a handful of cilantro, coarsely chopped
  • 1-2 tablespoons of fish sauce
  • 1-2 tablespoons of apple cider vinegar
  • 1-2 tablespoons of coconut aminos
  • Kosher salt and freshly ground black pepper

Here’s what I did with everything:

The first step was finely chopping my onion in my mini prep food processor.  Whenever I make grass fed ground beef, I like to really pulverize the onions.  This helps moisten the meat and it cooks so much faster.

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Then, I put the onions into my skillet with some melted lard and sautéed on medium heat until translucent.  Then, I added the sliced mushrooms and some salt and pepper.  When the onions and mushrooms had cooked off the excess moisture, I added the minced garlic cloves and stirred everything around for 30 seconds. 

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Next, I added the ground beef and stirred that around until there weren’t big clumps and it was no longer pink.   I added the fish sauce, apple cider vinegar, and coconut aminos and then tasted for seasoning.  I put about equal amounts of all three and then I cracked on some freshly ground black pepper.

Once the meat was cooked and seasoned, I added the broccoli slaw and shredded carrots and stirred everything around to soften the veggies a little.   I added the herby goodness (scallions and cilantro) last and mixed to distribute everything.

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I spooned the beef and veggie mixture onto red butter lettuce leaves (my favorite lettuce for this kind of recipe)…

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…and squeezed on some Paleo Sriracha sauce.