Bacon Broccoli Breakfast Bake

Keto Lover’s Bacon, Broccoli Breakfast Bake

This recipe can be enjoyed by everyone, but it is a particular favorite for those that follow a Keto diet. A quick and easy recipe that can be made ahead and will serve a crowd. You can mix and match by adding vegetables of choice such as bell peppers and/or onions. For those of you not on the Keto diet, or anyone looking for a healthier breakfast, you can swap out the heavy cream for regular milk, omit the bacon and add in a variety of vegetables and still end up with a super delicious breakfast casserole that will leave everyone feeling satisfied.

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Bacon Broccoli Breakfast Bake

Keto lovers bacon broccoli breakfast bake is not just for keto dieters.

Course Breakfast

Cuisine American

Keyword keto recipe, keto breakfast recipe, bacon broccoli breakfast bake, keto lovers breakfast recipe

Prep Time 10 minutes

Cook Time 20 minutes

Servings 6 people

Calories 324kcal

Ingredients

• Avocado oil non-stick cooking spray
• 2 tbsp Avocado Oil
• 3 cups broccoli florets
• 3 tbsp water
• 1 cup extra sharp or monteray jack cheese shredded
• 6 slices bacon cooked crispy and crumbled
• 6 large eggs
• 1/2 cup heavy cream
• 1/2 tsp sea salt more or less to taste
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/4 tsp dried thyme
• 1/4 tsp dried oregano
• Fresh Parsley for garnish

Instructions

• Preheat oven to 350 degrees.
• Spray an 8 X 8 casserole dish with non-stick spray and set aside.
• Heat the Avocado Oil in a large skillet over medium heat. Add the broccoli and water and cook for 2 to 3 minutes or until broccoli has softened slightly and turned bright green.
• Spred the broccoli in an even layer in the greased casserole dish. Top with shredded cheese and crumbled bacon and set aside.
• Whisk the eggs together with the remaining ingredients and pour over the broccoli, cheese and bacon.
• Bake for 15 to 20 minutes, until the casserole is set and light browned on top. Let cool for 5 minutes.
• Sprinkle with fresh parsley and serve immediately.
  

Nutrition

Calories: 324kcal | Carbohydrates: 5g | Protein: 16g | Fat: 27g | Saturated Fat: 10g | Cholesterol: 228mg | Sodium: 551mg | Potassium: 301mg | Fiber: 1g | Sugar: 1g | Vitamin A: 814IU | Vitamin C: 41mg | Calcium: 206mg | Iron: 2mg

source https://www.recipecritique.com/bacon-broccoli-breakfast-bake/

Jamaican-Style Farro & Peas

The origin of “Jamaican-Style” Farro and Peas

Growing up in a very traditional Jamaican household, not surprisingly, we ate Jamaican cuisine. A major component of most Caribbean island foods is rice and peas. This was a staple we ate at least once a week, usually as part of our Sunday dinner. As much as I love rice and peas, I now try to ensure that I am consuming more nutrient dense foods. As a result of this nutritional desire, I created this amazing Jamaican-style Farro and Peas recipe. Traditional rice and peas are usually made with long grain parboiled rice and red kidney beans. Added to these ingredients are creamed coconut, thyme, garlic, whole pimento seeds and scotch bonnet pepper. When prepared correctly, this is an amazing side dish that pairs well with chicken, beef or fish. While parboiled rice outweighs white rice in nutrition, it lags far behind brown rice. Also, all rice varieties are said to contain trace amounts of arsenic, a potent human carcinogen, which we should all try to avoid. Jamaican style Farro and peas is prepared exactly like rice and peas. This farro dish offers the same great flavor and texture as rice and peas, but with a wealth of additional nutrition.

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Farro & Peas

A healthier spin on traditional Jamaican rice and peas

Course Side Dish

Cuisine Caribbean

Prep Time 5 minutes

Cook Time 1 hour 5 minutes

Resting time 12 hours

Total Time 1 day 1 hour 10 minutes

Servings 8 people

Calories 297kcal

Ingredients

• 1 cups red kidney beans soaked overnight in water
• 1/2 tsp sea salt
• 1 clove fresh garlic peeled
• 2 tbs pure coconut cream can substitute coconut milk if desired
• 3 sprigs fresh thyme
• 1 scotch bonnet pepper if desired
• 2.5 cups organic Farro rinsed and drained

Instructions

• Place the kidney beans in a medium sized saucepan and cover with water. You want the water to be atlease 1" above the beans. Add the salt and garlic, stir and cover.
• Simmer on low for approximately 30 minutes, until the beans are softened but not mushy.
• Add the creamed coconut, fresh thyme and scotch bonnet and simmer until the coconut has completely melted.
• Add the Farro and gently stir to combine. Cover and simmer on low until the Farro has cooked, about 30 minutes more.
• Add water as needed to completely cook the Farro.
• Remove the garlic, pepper and thyme stalks before serving.

Nutrition

Calories: 297kcal | Carbohydrates: 55g | Protein: 9g | Fat: 6g | Saturated Fat: 4g | Sodium: 154mg | Potassium: 303mg | Fiber: 11g | Sugar: 1g | Vitamin A: 43IU | Vitamin C: 3mg | Calcium: 28mg | Iron: 3mg

It’s all about the Farro

Farro has been in existance for thousands of years, but has only recently gained in popularity. It is packed with vitamins, minerals and antioxidants. It is also rich in protein and fiber. A quarter cup serving of Farro equals about 140 calories, 30 grams of carbs, 3 grams of fiber and 6 grams of protein. Farro is also a great source of Iron, which many people lack. Word of Caution: Farro is an emmer wheat grain that does contain gluten. Those of you who are gluten intolerant should probably not try this.

source https://www.recipecritique.com/jamaican-style-farro-peas/