Sausage Egg Cups

 

Makes 12 Egg Cups

Prep 10 minutes

Cook 20 min

Ingredients

1 tablespoon butter/ghee

13 eggs

1/2 lb sausage

1/2 onion

1/2 red bell pepper

1/4 cup cheddar/Mexican cheese

Salt & Pepper

1. Preheat the oven to 375 degrees Fahrenheit. 
2. While the oven is warming up, heat a large skillet over medium-high heat. Add the sausage, onion, and bell pepper cook until heated through.
3. Coat silicon muffin tin with the butter/ghee.
4. In a medium bowl, beat the eggs until well beaten. Add the sausage, onion, and bell pepper mixture. Add in the cheese and mix.
5. Pour the egg mixture into the prepared muffin tin filling each cup about two-thirds of the way up so they have room to rise.
6. Top each cup with some of the shredded cheese.
7. Bake for 20 minutes.
8. Cool for 10 minutes, and serve hot.

Substitutions

You can add jalapenos, or another vegetable with a little crunch. 

Per Batch

Calories: 955; Total Fat: 80g; Carbs: 7g; Net Carbs: 6g; Fiber: 1g; Protein: 53g

Per Serving

Calories: 159; Total Fat: 13g; Carbs: 1g; Net Carbs: 0g; Fiber: 0g; Protein: 9g

Breakfast Ideas

From the book Easy 5-Ingredient Ketogenic Diet

Bacon-Jalapeno Egg Cups (pg. 26) 1g carbs Net 0g (2 Jalapeno peppers, cream cheese, Mexican cheese)
Egg-In-A-Hole Breakfast Burger (pg. 34) 2g carbs Net (bacon, ground beef, eggs, cheddar cheese, sriracha mayo)
Double-Pork Frittata (pg. 23) 3g carbs Net 3g (pancetta, prosciutto)
Smoked Salmon and Cream Cheese Roll-Ups (pg. 29) 4g carbs Net 3g (cream cheese, lemon zest, Dijon mustard, scallions, 4oz pkg cold-smoked salmon 12 slices)
Bacon, Spinach and Avocado Egg wrap (pg. 28) 5g carbs Net 2g (bacon, eggs, cream, butter, spinach, avocado)
Sausage breakfast stacks (pg. 24) 7g carbs Net 3g (ground portk, avocado)
Spicy breakfast scramble (pg. 25) 7g carbs Net 6g (chorizo, heavy cream, pepper jack cheese, scallions)
Cheesy Egg and Spinach Nest (pg. 32) 9g carbs Net 4g (eggs, shredded mozzarella cheese, avocado, spinach, grated parmesan)
Kale-Avocado Egg Skillet (sub spinach) (pg. 33) 13g carbs Net 6g (mushrooms, spinach, avocado, eggs)
Cream Cheese & Coconut flour pancakes or waffles (pg. 35) 13g carbs Net 8g (eggs, cream cheese, coconut flour, butter)
Pancake "Cake" (pg. 37) same ingredients as above
Bacon and Egg Cauliflower Hash (pg. 27) 15g carbs Net 11g (1/2 head cauliflower, garlic cloves, onion, eggs)
Berry-Avocado Smoothie (pg. 20) 16g carbs Net 8g (frozen berries, avocado, spinach)Almond-Butter Smoothie (pg. 21) 16g carbs Net 9g (almond butter, frozen berries)
BLT Breakfast Salad (pg. 31) 18g carbs Net 4g (eggs, mixed greens, avocado, grape tomatoes, bacon)
Cream Cheese Muffins (pg. 39) 6g carbs, Net 4g (almond flour, eggs, cream cheese, Mexican shredded cheese)
Breakfast Quesadilla (pg. 38) 27g carbs Net 9g (bacon, eggs, low-carb tortillas, Mexican blend shredded cheese, avocado)

Whole Milk Kefir

Kefir (pronounced /kəˈfɪər/ kə-feer)[1] (alternately kefīrs, keefir, kephir, kewra, talai, mudu kekiya, milkkefir, búlgaros), purportedly[citation needed] from either the Arabic "keyf" (joy/pleasure) or the Turkic "köpür" ((milk) froth, foam), is a fermented milk drink that originated with shepherds of the North Caucasus region, who discovered that fresh milk carried in leather pouches would occasionally ferment into an effervescent beverage. It is prepared by inoculating cow, goat, or sheep's milk with kefir grains. Traditional kefir was made in skin bags that were hung near a doorway; the bag would be knocked by anyone passing through the doorway to help keep the milk and kefir grains well mixed.[2] Dairy-free alternatives, such as coconut milk kefir and soy milk kefir, are available.

Marco Polo mentions kefir in recounting his travels.[3]

Kefir is an amazing health drink with many benefits!

In a quart jar add about 1/4 cup of Kefir grains and a start from a previously cultured batch. Pour whole milk over the top until it fills the jar a little over 3/4 of the way full.

Let it sit in a dark place overnight, depending upon the strength of the Kefir that you wish to obtain allow to sit 12-18 hours. (If it is allowed to sit further it will be considered "Over-Ripened" which is not particularly harmful but it will be very sour).

You can then use it to make smoothies, as a replacement for buttermilk and yogurt, plus it contains yeasts from which you can make sourdough bread.

Here's a quick recipe:

Ingredients: Makes 1 serving (1 each)

1 cup Whole Milk Kefir [recipe]
1 cup Whole Strawberries
1/2 tsp. Stevia

Directions:
Add Kefir, Strawberries and Stevia to a Vita-Mix mixer. Blend until smooth.

Enjoy!

Nutrition Facts
Strawberry Kefir
Serving Size 1 each

Amount Per Serving

Calories 201.81 Calories from Fat 80

% Daily Value
Total Fat 8.87g 14%
Saturated Fat 4.57g 23%
Trans Fat 0.24g
Cholesterol 24.4mg 8%
Sodium 105.74mg 4%
Total Carbohydrate 22.79g 8%

Net Carbohydrates 19.91g
Dietary Fiber 2.88g 12%
Sugars 18.77g
Protein 9.3g 19%
Vitamin A (IU) 266.16 5%
Vitamin C 84.67mg 141%
Calcium 298.76mg 30%
Iron 0.68mg 4%