Mini Prosciutto Egg Frittatas Recipe

Mini Prosciutto Egg Frittatas Recipe

While there are many versions of this recipe, of course, I like mine best. It’s an adoption of Nommonpaleo and Rachel Ray. If you’re watching your lectins leave out the tomatoes as I do. If not, then add chopped sautéed tomatoes to your vegetable mix.


We make these for Christmas morning and then have leftovers for part of the week. Along with our Pumpkin Paleo muffins. With that said, we like to make them throughout the year and eat during the week.

I call these Mini Prosciutto Egg Frittatas


What you need

  • 4 tablespoons of coconut oil divided. Use 2 to coat the muffin tins, and the rest to saute the vegetables.
  • ½ of an onion finely diced
  • 1 tablespoon or 2-4 garlic cloves
  • ½ a bunch of fresh spinach. Can use a ½ of a plastic container full
  • 12 large eggs
  • ¼ cup coconut milk – remove the fatty part and save of something else.  I use both the can and the carton of coconut milk in my recipes
  • 1 tablespoon of coconut flour
  • 12-15 [double this if you want the tin fully lined] slices of prosciutto or similar Italian meat
  • Salt, pepper, onion, and garlic powder to taste. So about 1/4-1/2 teaspoon each.

How to Make Mini Prosciutto Egg Frittatas


  1. Pre-heat oven to 350. Use a 12 tin muffin tray. You can make 12-15 Mini Prosciutto Egg Frittatas, and they keep about 4-5 days if you don’t overcook or brown.
  2. Cut up the vegetables then place onion and garlic with about 2 tablespoons of oil in a skillet over medium-low heat to sauté.
  3. Once the onions are clear or translucent toss in the cut-up spinach without stems. Let them wilt about 30 seconds and remove from heat.
  4. In a large bowl beat the eggs, milk, and flour until mixed and creamy.
  5. Line each muffin tin with prosciutto
  6. Fill each tin with 1/3 full of eggs
  7. Spoon in enough vegetables to fill each tin to 2/3 full.

Now the Magic: Mini Prosciutto Egg Frittatas Muffins


Place egg Mini Prosciutto Egg Frittatas on middle rack in oven for 15 minutes. Check that the eggs are done by using a wooden toothpick in the middle. It should come out clean. If not bake one more minute and test again.

Once done, remove to stop the eggs from browning and drying out.


If you overcook, your eggs with have a nice brown crust. This is great for today and maybe tomorrow, but it means the eggs will dry out quickly and need eaten today.

If you didn’t overcook, enjoy for the week. Warm Mini Prosciutto Egg Frittatas left-over in microwave straight from the refrigerator for 5-8 seconds and eat.

Photos from:

Photo by Jenn Kosar , Autumn Mott Rodeheaver, Autumn Mott Rodeheaver on Unsplash


Healthier Creamy Chicken Marsala Recipe

Healthier Creamy Chicken Marsala Recipe

Some days are just not warm enough to grill and too nice to turn on the oven. That’s a day our home choices to make Creamy Chicken Marsala. This is one of my favorite ways to fix chicken which can often be dry and tasteless. We’ve lightened it up a bit from the tradition Marsala recipe. “Marsala” is a type of wine often thought to be strong, dark wine drank with sweet dishes. It is used in sauces or desserts.  This recipe is perfect for four.

Creamy Chicken Marsala

Creamy Chicken Marsala recipe

Recipe Ingredients

  • 1 garlic clove minced
  • ½ cup if finely diced white or yellow onion
  • 5 cups of sliced mushroom our pick is White buttons. For an intense flavor, you can select creminis which are actually immature Portobello
  • 4 organic skinless, boneless chicken breasts. Thinly slice the breasts in half or you can pound them with a meat tenderizer.
  • Salt and pepper to your taste
  • 3 TBP of olive oil. If you have an Evo store near We enjoy the Garlic or Italian infused oil.
  • ½ cup of Marsala wine
  • ½ cup of low -fat chicken broth
  • 1 cup of half and half milk
  • 1 Tsp of ground mustard
  • Fresh chopped Parsley

Recipe Preparation

  • Warm ½ the oil in a large skillet carefully.
  • Place the chicken breasts gently into the skillet lightly sprinkling with salt and pepper.
  • Cook until lightly brown on both sides turning as needed to cook throughout. Remove the Chicken to your serving platter or tray.
  • In the same skillet gently warm the rest of the olive oil. Add onion, mushrooms, and garlic for 2-3 minutes until the onions and mushroom are slightly translucent.
  • Add the Marsala wine bringing to a light boil. This will remove the alcohol and leave the flavor.
  • Add in chicken broth, half and half milk, and mustard spice. Bring to a slow simmer and allow the sauce to thicken. This takes about 8-10 minutes.
  • Add the chicken breasts to heat another 2-3 minutes
  • Remove meat to a serving dish, pour the sauce over and sprinkle with parsley. Serve!

Variation For Chicken Tarragon Recipe

Chicken Taffagon

There are many ways to prepare a Creamy Chicken Marsala. Because the original calls for heavy cream, this is a lighter version. A variation of this dish is named Creamy Chicken Tarragon.

Just use a white wine and add to the recipe ½ to 1 TBP of crushed Tarragon. If you want to make Chicken Tarragon a much lighter version remove the half and half and increase the broth a ¼ cup. The sauce will be thin and can be thickened. Add ¼ tsp of arrowroot mixed with the cold wine or broth.

We’d love to hear your alternatives and ideas on this famous recipe. Don’t be shy please share your Creamy Chicken Marsala recipe below.


Interested in living healthy? Find out more by calling our offce. Call today!




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Ending The War On Fat – Paleo Diet  [part 3]

Ending The War On Fat – Paleo Diet [part 3]

How You Can End The War On Fat?

LDL Colestrol

In the 1977, America began a battle on the way we ate. It started because of one report, “Dietary Goals for the United States,” put forth by the Senate committee led by George McGovern. Today nearly 40 years later, Americans are ending the war on fat, reclaiming their health and eating habits.

I remember when the report came out; you might too. Many people swore it would stop heart attacks. My mother was not to quick to jump on the bandwagon. She did not believe in canned foods; something that gained popularity in the 1950’s. Now she said anything in a box, a wrapper, or not fresh couldn’t be good for you. Those were her words, “good for you.”

We ignored the new food pyramid and continued to raise and prepare our meats. We had a garden, and my sister had a farm. Food tasted amazing at my house.

In part 3 of this series, war on fat, we talk about what you can do to regain your health, and balance out your LDL cholesterol. It’s simple eat real food, but it’s more complicated that for many people. Many readers including acupuncture patients have reached out wondering, if it’s too late to benefit from changing their diet or lifestyle. The answer to this question is a resounding no. If you change how and what you eat, you’ll most likely feel better and have more energy.

I remember how much energy I had back in the late 1970’s. It was more than being a young adult it was eating a fresh diet. We did not have a fast food restaurant near our home, so it was a treat even then to eat high carbohydrate foods. It was not until I moved for college that I discovered frozen meals, fast food, and packaged quick meals. After all what else does a college kid eat. My health went downhill. At thirty, this kind of eating pattern was ingrained in my lifestyle.

My choice was to make a change or be on a handful of pills, so I changed how I was eating. It was not popular. I was strange or ‘picky’ others would say. I got well. I did not care what they said about me.

Is this article about obesity or war on fat people? No, the article series is about the building evidence that eating low-fat or non-fat isn’t necessary and it may not be healthy.

Many clients come to me for health coaching because they wonder if their low-fat, high-carb diet is good for them. They want to know if a Paleo Diet or Vegetarian plan would be better. The simple answer is lifestyle is not a one size fits all. How you eat, and what you eat is personal to your needs.

end war on fat

LDL Cholesterol and Meta-Studies

A 2010 meta-analysis or a study of other studies, proved that saturated fat doesn’t increase your risk of cardiovascular disease. Other such reports published in, Annals of Internal Medicine, March of this year, pulled in data from 80 other studies. More than half a million people were studied in this research. One team led by Dr. Rajiv Chowdhury, found there is no evidence to support eating the common low fat-diet.

While more research is being done let’s look at our diets since 1970. We get fewer calories from foods like whole milk, cane sugar, eggs, butter, vegetables, and beef. One question I field daily in my Denver acupuncture practice, is butter healthy?  The answer is in moderation it’s far more better than margarine. 

We are getting a large increase of calories from foods like pop that contains high-fructose corn syrup, corn products, skim milk, chicken, turkey, and added fats and oils. Cardiovascular disease is the same.

Both chicken and beef have saturated fat. Would it surprise you to discover that they both increase LDL? LDL is commonly called, ‘bad cholesterol.

It gets even more complicated. If we lower LDL, we lower HDL. When we rise both HDL and LDL it’s a cardio-wash in the nutrition world. This means you can’t lower one without lowering the other. 

LDL Cholesterol Has It’s Good Side

Our final chapter of the War on Fat we get into foods that lower cholesterol, and how to move to a healthier lifestyle without sacrificing living.



All images are courtesy of: Fotolia, Dreamtime, or Google Images [free to use, share, or modify, even commercially].

Some Resources that can be meaningful:

Suggests medical professions expand the scope of treating Cardiovascular disease to include prevention.

Dr Rajiv Chowdhury, MD is but one medical professional on the March 2013 report on the Meta study:

Time Magazine Article – Video –   war on fat – article. 





Ending The War On Fat [part 2]

Ending The War On Fat [part 2]

Changing The Game And The War On Fat

In part 1, Ending The War On Fat, we focused more on the story most Americans and their doctors bought into about diet. Talking about fat isn’t a fun topic. If I said, the word, ‘food’ more people would jump to read these articles. However, more than a 1/3 of America is obese, not just overweight.

war on fatThese articles are for everyone who eats that includes you! They help you take a fresh look at your ability to live longer and healthier if you chose. You’ll be able to stop eating low fat diets and enjoy food the way your grandparents did.

In part two, we’re going to talk more about what happened when people started going low fat and eating low cholesterol foods. Why are we one of the sickest and fattest people living on planet earth?

Part 3 is what you can do to feel better, live longer, and be healthier. Before we dive in, is modern medicine talking about this issue? What are the results of this big experiment on human beings?

Low Fat Diet Doesn’t Stop Obesity

The director of New Balance Foundation Obesity Prevention Center, housed at Boston Children’s Hospital, Dr. David Ludwig stated, “There’s an overwhelmingly strong case to be made for the opposite,” when asked if cutting back on fat to lose weight or prevent heart disease is a good idea.

With obesity up there’s a new war, a war on fat people. Only a few centers’ like New Balance are looking at the cause and changing people’s diets.

LDL and Low Cholesterol Foods

Eating low cholesterol foods robs your brain of LDL that’s called ‘bad cholesterol’. Guess what your brain needs to thrive and think. LDL cholesterol it turns out isn’t bad at all! According to Dr David Perlmutter, in his book, Grain Brain, “LDL isn’t a cholesterol molecule at all, good or bad. It’s a low-density lipoprotein. The purpose of LDL in our brain is to capture life-giving cholesterol and transport it to neurons, where it performs critically important functions. “LDL is only ‘bad’ for you when it becomes oxidized. One of the most common ways to do this is to add glucose sugars [corn syrup, table sugar, etc.] into the diet.

Most grocers offer a Low Cholesterol Foods List. Look at the back of these packages at the grams of sugar and type. You will be surprised.

Why Your Doctor Loves The Low Fat Diet

low cholestrol foods

Even with all the evidence against low fat diets, many doctors are slow to change. My experience in speaking with three area specialists’ is keep eating a low fat diet to be healthy. When I pointed out the volumes of research from their community on the topic, their own colleagues were called quacks. For me, my own remarkable health is evidence.

Besides weight loss, is big business. Farming incentives for grain crops to produce vast quantities of corn for sweetener makes it hard for many to grow other crops. Corn syrup, the worst form of sugar is in nearly every food on your local store shelf.

It makes the instant meal taste better. It replaces the rich flavor our bodies’ crave from fats with a sweet tooth that is hard to please.

Health benefits of butter were buried. The public is asking is butter healthy?  According to the British Medical Journal saturated fat, is not the issue when it comes to heart disease.

What Your Brain Eats – End The War On Fat

Reason one, is our body is craving fats because our brain needs it to think and our body needs it to use energy. Second, corn syrup and artificial sweeteners are addictive.

The war on fat changed our culture and business. To change how America eats means to change industry one mouth at a time.

low fat diet

The problem is the research is mounting and our economy or medical professionals don’t really know how to ease into this new paradigm.

There are changes happening though. We know fats in vegetables and fish are good for us. Salmon for instance is known as the heart protector in alternative medicine circles. Coconut oil once a bad fat has whole books dedicated to how to use it.

New York University’s professor of nutrition and public health, Marion Nestle says, “The thinking went that if people reduced saturated fat they would replace it with healthy fruits and vegetables.” He goes on to point out, “Well that was naïve.”

What does this new research say and should we be quick to listen once again?

On the later, the evidence isn’t new. There are thirty-five year studies with whole towns researched over three generations. Studies that are more recent involve large numbers of people with various genetics for as long as a decade. Even with all the evidence the war on fat continues.

A good book to buy is, Brain Grain by David Perlmutter, MD. Once you finish reading part 3 of this series, grab a copy for more evidence and tools to help you make the dietary changes.

Part 3 of ending the war on fat will go into some ways to get started eating for wellness.


other references –

images: Google free free for reuse, even commercially, bigstock, Fotolia.