Beef and Kale Frittata

Looking for an easy breakfast that’ll give you some leftovers for a day or two? Once a week I usually make a quiche or frittata that will last me for a few of my night shifts so I have something to eat when those early morning cravings hit or when I wake up with hunger pangs there’s something ready right away for me to eat. I usually put bacon in my quiche or frittata… but since I am doing the Whole30 and can’t find or afford sugar and nitrate free bacon I’ve been experimenting with different meats. Ground beef makes a yummy frittata! (Can you tell I love the word frittata? count how many times I use the word frittata in this post)


You will need a cast iron skillet for this frittata recipe.


1/2 pound lean ground beef (grass fed if you can get it!)

1/2 sweet onion, chopped (I like to use sweet onions in my recipes because they don’t make you cry as much)

2 cloves of garlic, chopped

1 large zucchini (shredded and drained of excess liquid with cheesecloth or paper towel)

A few kale leaves (washed, dried and cut up)

10 large organic eggs

1/4 cup coconut milk 

2 tbsp ghee, divided

salt and pepper to taste


Place the cast iron skillet on medium heat, melt ghee. Preheat oven to 350 degrees.

Add garlic and onion to pan and fry until onions are translucent. Then, using your hands, crumble the ground beef into the pan, sprinkle with salt and pepper and cook until you can’t see any more pink. Drain the fat. Place the beef in a bowl.

Add a bit more ghee to the skillet, and sautee the kale and zucchini for a couple of minutes, until the kale is wilted. Meanwhile, whisk the eggs together in a bowl with the coconut milk and sprinkle with salt and pepper and whatever other herbs you like. 

Then place the beef back in the pan. Then pour the eggs on top. They should just about cover the beef and kale. I don’t usually stir it at this point, but if you want to spread things out you can. Decrease the heat and leave on the element for about 5 minutes, don’t stir, to let the bottom set, until you see the edges are about cooked and the eggs are bubbling a bit in the middle. Then use an oven mitt and place the entire cast iron in the oven at 350 degrees for about 15 minutes, or until the edges are golden. Let it sit for about 15 minutes, then slice it like a pizza and enjoy your frittata!


Winter Food

If you live in Canada then you know how freezing it has been over the last month. Yesterday the temperature reached -39 degrees celcius in Ottawa with the windchill. If you live in Canada, then you also know there are tricks to surviving winter. My main survival technique is food, and lots of it.

My four favourite winter comfort foods are Chili, Soup, Stew, and Shepherd’s Pie. It’s been too cold for me to venture to the grocery store so I had to come up with something based on what I had in the fridge and freezer, and it’s turned out to be delicious.

Jasmine’s Sweet Potato Mash Up Shepherd’s Pie


1 lb extra lean ground beef

2 large sweet potatoes, peeled and chopped

3 large carrots, peeled and chopped

2 large turnips, peeled and chopped

1/2 sweet onion chopped

2 cloves garlic

1 tbsp bacon fat

1 tbsp ghee (or butter or coconut oil)

1 cup frozen peas and carrots

1/2 cup beef stock

1 tbsp tapioca flour

salt, pepper, any spices and nutritional yeast for seasoning


In a large pot, cover sweet potatoes, carrots and turnips (cut carrots and turnip into smaller chunks as they take longer to soften) in water, sprinkle with sea salt and bring to a boil. Turn the temp down to medium and cover until you can easily stab a fork through the pieces (approx 30 minutes).

Preheat oven to 350 degrees C.

Meanwhile, in a large skillet, brown the ground beef on medium with the bacon fat. Once you only see a little bit of pink, drain the fat. Return skillet to stove top and add onions and garlic. Sautee for a couple of minutes, sprinkling with salt, pepper and oregano. Once onions are soft add 1/4 cup beef stock, with the other 1/4 cup in a small bowl add the tapioca flour and whisk until well mixed. Add this to the skillet, it will help thicken the juices. Once everything is well mixed add the frozen peas and carrots, stir for 5 minutes until the veggies are no longer frozen.

When the sweet potato mixture is done, drain the water and return to the pot. Mash with potato masher and add sea salt and pepper, along with 1 tbsp Ghee.

In a large oven safe glass or ceramic casserole dish, place the meat on the bottom and spread the sweet potato mixture on top, patting it down with a fork to cover all edges. Sprinkle with nutritional yeast, sea salt and pepper. Bake on middle rack at 350 for 30 minutes then broil for 5 minutes. Remove from oven and let stand for 15 minutes before serving (it’s hot hot hot!).

Enjoy it with some home made paleo ketchup!

Day 7 of the 21 DSD

Day 7 is death.

OK maybe I’m being a little over dramatic… let me regroup.

nope, day 7 is death ( this mood could have absolutely nothing to do with the 21 DSD and everything to do with the fact that I’ve worked a 84 hour work week)

I know I should feel happy that I am one week down and 2 weeks to go… but considering I am working my 8th 12 hour shift in a row, I just can’t get excited about anything. I have done this to myself.  I have set myself up for failure but I will not give up.

On the bright side I made another delicious recipe from The 21 DSD by Diane Sanfilippo.

Shepherd’s Pie on page 134



Review: Absolutely delicious, my husband loved it, I loved it, and it was really good with the 21 DSD ketchup. I chopped up some onion and celery with the carrots and omitted the peas. I used ground turkey as the meat and used copious amounts of oregano, rosemary and parsley. I have tried to make cauliflower mash before and it has never turned out as beautiful as this.

Day 7 Meal Plan: 

Breakfast: Carrot Pumpkin Spice Muffin with Green Tea (Was running late for work, didn’t have much time to eat)

Lunch: Leftover Beef Stew (Finally the last of it! But I’m not sick of it at all)

Supper: Shepherd’s Pie (omnomnomnom)

Snacks: Apple Cinnamon Donut, Boiled Eggs, Coffee, Raw Almonds, Green Tip Banana with 1 TBSP Almond Butter

Made some roasted butternut squash hoping it would help give me more energy to get me through this shift.

Recipe: Peel one medium butternut squash, cut in half and remove seeds. Cut into cubes. Cover with 2 tbsp melted coconut oil, sea salt, pepper, rosemary and oregano. Place on parchment paper lined baking sheet and roast at 350 for 25 minutes.


Mood: Do I really need to repeat how miserable I am? This is e first day of real cravings… I want to stuff my face with chips and chocolate bars and bagels… But I just need to remind myself how shitty I would feel if I did that. The cramps, the headaches, the acne, the bloating…

14 days to go.

Day 4 of the 21 DSD

I woke up today after my night shift sleep to an incredible hunger. This may have had something to do with the fact that I had thrown a bunch of things for a 21 DSD-friendly beef stew before I went to sleep and the amazing smell engulfed the house in a few hours. I am very happy I made this because I got called in for overtime again tonight so I will have some nutrition to get me through the weekend.

Day 4 Meal Plan:

Breakfast: Leftover tomato basil bacon quiche

Lunch: Leftover double pork tenderloin with brussel sprouts

Supper: 21 DSD-friendly Beef Stew: (My husband had left me a note on the slow cooker before he left for work. It made me laugh)

DSC_0429 DSC_0426

Recipe: 1 pound of beef hip stew 1 inch cubes browned in a frying pan with salt and pepper and almond meal. Placed in the slow cooker on low with home made chicken broth, chopped parsnips, diced tomatoes, carrots, onions, celery, rutabaga and sprinkled with dried basil, oregano, salt, and pepper. Cook on low for 8 hours. It ends up a little soupy because you can’t really add any thickener.

Snacks: Raw Almonds, Carrot Pumpkin spice muffins, not-sweet cinnamon cookies, carrot sticks

Mood: Feeling more energetic, but more hungry, and the headaches have started. The acne is also getting worse, hopefully it gets better over the next few days!