Now that school is back in session and summer vacations are over, we are all settling back into our fall routines. And that can mean busy days and evenings with limited time to cook. That’s why I like meals that are easy to prepare, healthy and full of yummy ingredients my kids will love. Gathering around the dinner table for some comforting, delicious food is one of the simple ways that can make this transition just a little easier (and tastier!).
I believe in finding the balance between feeding your family nutrient-dense foods and those that honor your time as a busy parent. That’s why I think you’ll really appreciate this recipe and I trust that with the delicious comfort of this casserole, your kids will too!
Because my family lives a Keto lifestyle, I emphasize healthy fats at every meal. The coconut oil, avocado and cheese in this casserole provide a variety of good fats to fuel your metabolism and keep you satiated with calm, stable energy. Protein-rich eggs and grass-fed beef offer omega-3 fatty acids, something you won’t get in conventional, grain-fed beef. The vegetables, herbs, and spices supply a healthy dose of antioxidant-rich polyphenols. The beans provide soluble fiber, wonderful for keeping your microbiome happy as well as a source of carbohydrates to help relax your nervous system at the end of a long day.
My Fat First approach is perfect for a good night’s rest that will allow your kids to start the morning fresh – exactly what your kids need (their teachers will appreciate it too!) If you want more carbohydrates, quinoa or black rice is an excellent whole grain addition to this meal.
Makes 4 servings
1/2 tablespoon coconut oil, divided
1 pound grass-fed ground beef
1/2 medium onion, diced
1 red bell pepper, diced
1 zucchini, diced
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder
½ pound cauliflower rice*
1/2 cup bone broth
2 cups arugula (optional)
3/4 can black beans, drained and rinsed**
1 can mild green chilies
Salt and pepper, to taste
2 pasture-raised eggs, beaten
1/2 cup raw cheddar cheese
1 avocado, sliced
½ cup cilantro, garnish
*You can make your own cauliflower rice with a food processor or buy already prepared cauliflower rice.
**Look for BPA-free cans whenever possible.
Nutrition Facts: (serving size: 1 serving) Fat: 35 g Protein: 35 g Fiber: 10 g Carb: 26 g Net Carb: 16 g