Easy Enchilada Bake

WHAT’S INSIDE:

• lean ground beef (grass-fed) - there’s just something about a rich, high-quality red meat that pairs so well with a mildly spicy enchilada sauce. sure, you could swap in ground turkey or chicken, but… it’s not the same. opt for the grass-fed and grass-finished for the most nutrient-dense ground beef.

• peppers, onions, garlic - the holy trinity. also, fiber and micronutrients :)

• enchilada sauce - red is a must! but that’s just my opinion, so you can find your favorite. usually, I’d recommend seeking out a low-sodium version, if you can find it.

• tortillas - again, use your favorite here! I’ve linked my favorite in the recipe below. one of the best things about this recipe is that it doesn’t require you to roll the contents up in a tortilla, so you don’t have to worry about the tortillas cracking (ahem, corn tortillas). everything is conveniently piled in neat little layers.

• cheese - if you’re looking for a dairy-free recipe, this one can certainly be that for you. I’m a cheese-lover, but I did try this without cheese, and it was still delicious!

• toppings - essential. Greek yogurt, avocado, cilantro, and a dash of hot sauce are my favs!

RECIPE

2 lbs lean ground beef (85% or higher)
3 medium-size bell peppers, diced 
1 small white onion, peeled and diced
3 garlic cloves, peeled and minced 
1 tbsp olive oil 
1 packet of taco seasoning 
Salt, to taste 
1 15-oz jar of enchilada sauce 
Your favorite tortillas (I love the Siete Cassava Flour tortillas)
Shredded cheddar cheese, if desired 
For serving: 
Avocado or guacamole 
Greek yogurt
Fresh cilantro 

1. Start by cooking the meat. Heat a large nonstick skillet with about ½ tablespoon of olive oil over medium heat. Add the ground beef and use a wooden spoon or spatula to break it up into smaller chunks. 

2. Once just about cooked through, add the taco seasoning with a splash of water and stir to coat the meat. Cook for 2-3 additional minutes and then taste, and salt as needed. Remove from heat, transfer the meat to a bowl and set aside. 

3. In the same skillet over medium heat, add the diced bell peppers and cook for 2-3 minutes. Add the onion and garlic and continue cooking until the veggies are just browned and a little tender. Remove from heat, transfer to a bowl and set aside.

4. Preheat the oven to 425F and lightly grease a 9x13 baking dish with avocado oil or butter. 

5. Start by coating the bottom of the baking dish with just enough enchilada sauce to cover the surface. Place a layer of tortillas over the top. You can tear your tortillas into various shapes as needed to cover as much of the baking dish as possible. 

6. Spread another thin layer of enchilada sauce over the top of the tortillas. Add a layer of ground beef, followed by veggies, and then shredded cheddar. Repeat this layering process until you’ve filled your baking dish. 

7. Bake at 425 for about 18 minutes. Remove the dish from the oven and top with an additional thin layer of shredded cheddar cheese. Turn the oven to broil and cook for another 3-4 minutes, or until just browned and crispy around the edges. 

8. Remove from the oven and cool slightly for 5-8 minutes before serving. Enjoy! 

Meal-Prep Breakfast Burritos (freezer-friendly!)

WHAT’S INSIDE:

• eggs - one of the highest quality sources, eggs can definitely be deemed a “superfood”, if that’s your thing. they’re full of high-quality protein, healthy omega-3 fats (if you buy organic + pasture-raised), choline, and more.

• cottage cheese - if you’ve never scrambled your eggs with cottage cheese, NOW is the time! they turn out so fluffy and smooth, and are packed with a whopping 15 more grams of high-quality protein!

• cheddar cheese - well, of course. is a breakfast burrito complete without at least a little bit of cheese? pick any kind you like, but I love sharp cheddar.

• spinach / peppers / onions - fiber and flavor! adding low-starch vegetables to breakfast is a great way to boost fiber intake right away. quickly saute these for a juicy crunch and a bit of sweetness!

• tortillas - pick your favorite! any tortilla large enough to wrap will work here. my favorite is the Siete Grain-Free Burrito Size Tortilla, but feel free to use any tortilla you like.

RECIPE:

8 large eggs
2/3 cup low-fat cottage cheese
1/4 cup shredded cheddar cheese
2-3 cups of spinach
2 bell peppers, thinly sliced lengthwise
1/2 yellow onion, thinly sliced
1 whole avocado, thinly sliced
Salt and pepper, to taste
4 burrito-size flour tortillas (I love Siete Grain-Free Burrito Size Tortillas)
For serving (optional):
Salsa
Sour cream or Greek yogurt
Hot sauce

1. Heat a large nonstick skillet over medium heat, add about 1/2 tablespoon oil and swirl to coat.

2. Add the sliced peppers and onions, season with salt and pepper, and saute until just charred on the edges. Reduce the heat to low and stir in the spinach until wilted. Transfer to a plate to cool.

3. Whisk the eggs egg whites, and about 1/2 of the shredded cheese until combined, and season with salt and pepper. Add just a dash more oil to the skillet and swirl. Pour in the whisked eggs and use a rubber spatula to gently scramble the eggs as they cook. Once cooked, transfer to a plate to cool.

4. Assemble the burritos. Lay 4 tortillas flat on your counter top and sprinkle a handful of the remaining shredded cheese onto the center of each tortilla, slightly offset to one side. Next, add the scrambled eggs, followed by the veggies, and finally, the avocado slices.

5. Fold the shorter side over the filling, then fold sides over the top and roll tightly into a burrito.

6. Heat the skillet once again over medium heat and add the burritos seam side down into the skillet. Cook for about 2 minutes, then flip and cook for another 2 minutes.

7. Remove from the skillet and wrap tightly in plastic wrap, then store in the fridge or freezer until ready to eat. Reheat in the microwave or toaster oven until desired temperature is reached. Enjoy!

Healthier Classic Egg Bake (seriously, so good!)

There’s nothing like a homemade egg-bake. This Healthier Classic Egg Bake uses organic pasture-raised eggs to bump up the nutrient density! Your crowd will love this recipe for holidays and special occasions, or a weekly meal-prep staple.

WHAT’S INSIDE:

• organic pasture-raised eggs: I buy a dozen local organic pasture-raised eggs from my Whole Foods market - here’s why. research shows pasture-raised hens produce eggs with more omega-3 fats, vitamin D, vitamin E, and beta-carotene than even free-range or cage-free eggs!

• full-fat Greek yogurt: yes, full-fat! emerging research shows an inverse relationship (1) or no association (2) between full-fat dairy consumption and metabolic diseases or cardiovascular disease. additionally, plain full-fat dairy products typically have no added sugars or sugar alcohols, while the low- or reduced-fat counterparts do. fat = flavor, so use it!

• cheddar cheese: is it really an egg bake without cheddar cheese? my favorite is Tillamook Extra Sharp Cheddar, or a local sharp cheddar if I can find one. whatever you do, just don’t buy it already shredded. take a few extra minutes (and upper body exercises) to shred your own and you will thank me for it!

• peppers, shallot, garlic: more flavor and a few veggies!

• chicken or turkey sausage: an essential egg-bake component, sausage adds a smokey, umami flavor and a meaty richness. look for a brand that doesn’t use meats from animals fed antibiotics, nitrates or nitrites, or sugar in the sausage.

RECIPE

12 organic pasture-raised eggs
About 1 cup cooked chicken or turkey sausage
½ cup full-fat Greek yogurt (plain)
½ cup shredded cheddar cheese
1 red bell pepper, diced
1 medium shallot, diced
2-3 garlic cloves, minced
Salt and pepper, to taste
For serving (optional):
Salsa
Extra cheddar cheese
Avocado
Sliced green onion
Hot sauce

1. Preheat the oven to 350F and lightly grease an 8x8 baking pan with oil.

2. To the baking pan, add the diced bell pepper, shallot, and minced garlic. Toss to coat lightly in the oil and bake for about 8 minutes, or until the shallot appears opaque and the garlic is fragrant. Remove from the oven and temporarily set aside.

3. In a large mixing bowl, whisk together the eggs and Greek yogurt until smooth. Small bubbles should appear at the surface and the mixture should look completely homogenous.

4. Next, stir in the shredded cheese and sausage, and season with salt and pepper.

5. Carefully pour the egg mixture into the baking pan and stir gently to pick up the bell pepper, shallot, and garlic from the bottom and incorporate.

6. Bake for about 26-28 minutes, or until the edges are golden brown and the center is set (it doesn’t wiggle when you gently shake the pan).

7. Remove from the oven and cool completely before slicing. Serve with desired additions and enjoy!

8. Store leftovers in an airtight container in the fridge for up to 4 days, or in the freezer for up to 2 months.

References:

1. https://pubmed.ncbi.nlm.nih.gov/26511614/

2. https://academic.oup.com/advances/article/10/5/917S/5569504?login=false