Raw Healthy Pumpkin Banana “Shake”

This is super healthy and tastes great.    Perfect flavor combination with the canned pumpkin and the “Pumpkin Pie Spice” for the upcoming Halloween and Thanksgiving holiday to entice picky children yet with all the healthy nutrition and non dairy aspects parents love.   This is naturally sweet on its own, but you can add a little bit of sugar, honey or stevia for added sweetness.  I utilized a few “light coconut milk” cubes to add some healthy fats give  a nice frothy rich milkshake feel to a “raw” shake.  I finished it off with some sweet nutmeg spice and chopped walnuts sprinkled on top.

Ingredients:

  • 1 frozen banana
  • 4 “light coconut milk” cubes or 1/2 cup unfrozen coconut milk (coconut milk frozen in an ice cube tray)
  • 1/2 cup organic canned pumpkin (I used Trader Joes brand from last year)
  • 1 1/4 cup unsweetened Vanilla Almond Milk (I used Almond Breeze)
  • 1/2 tsp vanilla extract
  • Pumpkin Pie spice, couple shakes to taste (I used Trader Joe’s brand or you can make homemade)
  • stevia,  a bit of honey, sugar to taste (I didn’t need any)
  • Optional : top with  sweet nutmeg or pumpkin pie spice and chopped wlanuts

Directions:

  1. Blend all ingredients except sweetener in a high speed blender
  2. Taste and add sweetener if necessary
  3. Pour into two glasses and top with sweet nutmeg, pumpkin pie spice and chopped walnuts
  4. Serve and enjoy

 

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Steamed Shrimp and Cilantro Chinese Dumplings (Shu Mai)


I’ve been making AND eating Chinese dumplings since I was a little girl.   One of my favorite memories from when I was a child was going to authentic Dim Sum Restaurants in San Francisco’s China Town on a Sunday morning.  My favorites being the Steamed Pork Buns, Pot Stickers, and the Steamed Shrimp Dumplings.  At home we used to make large batches of pot stickers ahead of time and freeze them.  In the last 15 years I started playing around with the fillings and found that there are endless different ingredients you can combine to make a really great dumpling.  I still make large batches and freeze them ahead of time.  Whats great about freezing them is that they store well up to 3 months ahead of time, and still cook quite quickly in a hot pan or skillet with some steam.

I was really happy when I saw this Mark Bittner recipe in the New York Times because he really simplified the whole process with his video demonstration so that it would translate well to even a novice chef.    I also just *love* Mark Bittner’s food column in the NY Times.   This recipe is naturally low in fat.   I only made a few changes.   These were  so great,  my boyfriend and I gobbled them down… literally.   There were none left.  Next time I will double the recipe and freeze some.

If you don’t have  a bamboo steamer or anything to steam the dumplings in, that is fine, you can still make these.  All you have to do is heat up a skillet, place the dumplings in,  add a little water or chicken broth and quickly put the lid on making sure not to leave the skillet on the heat so long the bottoms of the dumplings burn.

Ingredients:

  • 1/2 cup soy sauce
  • 1 tablespoon rice wine
  • 1 tablespoon sesame oil
  • 1 tablespoon minced fresh ginger
  • 1/2 lb shrimp, peeled and deveined
  • 1/2 to 3/4 cup fresh cilantro leaves
  • 1/4 cup roughly chopped scallions, white parts only
  • 1/2 or 1 whole can of water chestnuts, finely chopped
  • 10 to 12 round dumpling (or gyoza) skins
  • Juice of 1 lime
  • Optional: 1 to 3 tablespoons oil,  and water as needed if cooking in a non stick pan

Directions:

  1. Combine the soy sauce, rice wine, sesame oil, and ginger in a bowl.  Put half the shrimp, half the cilantro and all the scallions in a food processor and pulse: add just enough of the soy mixture to create a smooth paste, about 1 to 2 tablespoons.  Transfer to a bowl.  Roughly chop the remaining shrimp and cilantro, add them along with the water chestnuts to the bowl and stir to combine.
  2.  Place a dumpling skin on a work surface, moisten the edges with water, and put  teaspoon of the filling in the center.  Gather the edges of the wrapper up around the filling, squeezing gently, to plea the sides;  some of the filling should remain exposed.  Repeat with the remaining dumpling skins and filling, keeping the dumpling wrappers and dumplings covered with the damp towels while you work. Video Here.
  3. Add the lime juice to the remaining soy mixture to make a dipping sauce

Cooking Methods: Steaming or Pan Seared and “Steamed”

  1. Option A. Rig a bamboo steamer over a large pot with about 1 inch of water; bring to a boil and reduce to a simmer.  Option B.  Heat a non stick skillet with 1 tablespoon neutral oil over medium high heat
  2. Option A: Put as many dumpling in the bamboo steamer (lined with parchment paper) as you can fit in a single layer and cover the pot.   Option B: place dumplings in skillet with hot oil and wait 1 to 2 minutes until edges are brown and then add a couple tablespoons of water and quickly place lid on skillet to steam
  3. Option A : Cook until the exposed filling turns pink and the wrappers are tender: in steamer 4 to 6 minutes, in skillet aprox 4 (do not burn the bottoms)
  4. Serve with leftover soy sauce mixture with lime juice as dipping sauce

 

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Havana Style Breakfast Eggs

Its no secret I LOVE eggs.  I especially love eggs with Latin flavors. If I go out to breakfast or brunch, I always order eggs.  Usually in  a scramble or poached.  At home,  for breakfast, eggs are usually my first choice.  I found this simple classic “Havana” style egg recipe awhile ago in a Latin cookbook.  This recipe is inexpensive, easy to make, and quite tasty with the eggs being nestled and then baked within a bed of tomatoes.   I topped the eggs with a little sherry and tiny sprinkle of organic cheese to round out the flavor profiles.   This can be made in one oven proof skillet or cast iron pan, or as I did in little individual baking ramekins.  If your not going gluten free,  these eggs would taste delicious with some toasted baguette bread slices.  I only made enough for 2, but you can double the recipe if you want for 4, or even triple for 6.

Ingredients:

  • 1 tablespoon of neutral oil
  • 1/2 of a white or yellow onion (I prefer sweet yellow onions)
  • 1 to 2 cloves of garlic, minced
  • 1/2 of a red or yellow bell pepper, seeded and chopped
  • 2 Roma or Heirloom tomatoes seeded and diced (if desperate you can used 1/2 cup canned chopped tomatoes)
  • 2 tablespoons dry sherry
  • fresh ground sea salt and pepper
  • 2 to 4 large eggs (if 4 eggs, bake 2 eggs per individual baking dish I only do 1)
  • Optional: shredded organic cheese
  • Optional tobasco or hot sauce sauce for a little spicy heat

Directions:

  1. Preheat oven to 350 degree
  2. Heat a cast iron or oven proof skillet over medium and heat oil
  3. Add onion and garlic and saute, stirring, for 2 to 3 minutes until slightly soft
  4. Add chopped bell pepper, saute for 2 to 3 until soft
  5. Stir in tomatoes and cook until the mix thickens
  6. Shake in the optional tabasco or “hot sauce” for a little spicy heat
  7. Add about 1 tablespoon of the sherry (saving the remaining for drizzling) , stir and allow to heat all the way through.  Aprox 3 to 4 minutes
  8. Add salt and pepper to taste
  9. To bake individually (as shown in photo) transfer the tomato mix to 2 ramekins or little baking dishes, making a little shallow well in the tomato mixture with the back of your spoon.
  10. Break the eggs individually into a small dish or bowl, and then carefully slip /transfer the egg into the well within the tomato mixture in the baking ramekin or dish
  11. Drizzle the eggs with an optional touch of sherry and a sprinkling of shredded cheese
  12. NOTE:  If baking in one pan, form 2 to 4 wells within the tomato mixture and use the same method as described above
  13. Bake eggs uncovered, until eggs are done to your liking, about 10 minutes for a soft to runny yolk.
  14. Serve and enjoy

Adapted from “Essentials of Latin Cooking” by Williams Sonoma, I could not find the publishing year,  228 page

 

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Basic Green Drink Recipe for 1

 

This is my basic “go to” recipe for my green drink I make in my high speed blender a couple times a week.  Great for beginners.  I like this recipe because the ingredients are easy to find, store and blend together in a snap.  There are a lot of “extras” you can add, or variations you can do with  this basic recipe which I will be going over here in the future.  I think adding in a a few basic “green drinks”  made for just one person is an simple quick starter item to add if your starting a healthy diet.  Just add in a couple of times a week if your just beginning out, and then start getting more creative.

Ingredients:

  • 1 cup spinach leaves
  • 1 cup chopped Dino (also called Tuscan)  kale
  • 1 small apple or 1/2 of a large apple,  sliced, skin on (your choice)
  • Half to one whole banana (I use frozen banana slices for a colder drink)

Directions:

  1. Put all ingredients in a high speed blender (I use a Vita Mix) for a minute or two, until well blended.

Optional: (you can add a small scoop of vitamin fortified “Greens” powders, there are many on the market, I use Green Vibrence, Vital Scoop, ect.  There are many on the market at Whole Foods or any supplement or vitamin store.

Drink and Enjoy

This drink is filled with lots of nutrition and less than 200 calories if using unsweetened Almond Milk, and around 230 with an added greens powder

 

 

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Slow Cooker “Chicken Tikka Masala”

I’ve been tooling around with this recipe for awhile.  I wanted a healthy version of Chicken Tikka Masala, to put together in the slow cooker with all the depth and flavor of the traditional Chicken Tikka Masala.  No small feat, and this following recipe was only the result after a lot of trial and error.  Lots of error.   And I’ll be honest up front.  Although this is a “Slow Cooker” recipe, there is prep work, with an overnight marinade, and then some additional cooking steps required before putting it all into the “slow cooker” to finish it off.  The result is really awesome, but its not a “5 minute investment of your time”  meal.  There is a bit of planning involved here,  but worth the effort.  I will be working on trying to create a simple and quicker version of this recipe, but this was the best I could come up with so far that satisfied my palate. Additionally,  I added the extra step of quick “broiling” the chicken after the marinade, to add some extra depth of flavor to it before putting it in the slow cooker with the marinade.  You can skip this step if you like.

 

If you make this recipe an make any adjustments or changes, by all means let me know and I can post it in the comments section.  Thanks you guys!

Ingredients for Chicken and Marinade:

  • 2 cups non fat plain Greek yogurt
  • 3 tablespoons lemon juice
  • 1 to 2 inch peeled fresh grated ginger
  • 3 cloves of garlic minced (optional)
  • 1 tablespoon paprika
  • 1 tablespoon red chili powder (adjust for your own personal likes on the “heat” factor”)
  • 2 teaspoon cinnamon
  • 2 teaspoons salt
  • 2 teaspoons of either white or black pepper
  • 2 to 3 lbs of boneless, skinless chicken breasts quartered (you can use thighs as well, but I prefer breasts)

Directions for Marinade:

  • Combine all the ingredients together, then add chicken until all pieces are coated
  • Cover and let it marinade for at least 4 hours, but preferably overnight.  I marinated this batch for 24 hours

Masala Ingredients:

  • 3 tablespoons olive oil, ghee or neutral cooking oil.
  • 2 medium onions peeled and cut into bite sized pieces
  • 6 cloves garlic peeled and minced
  • 1 inch of ginger peeled and grated
  • 1/2 tsp of cumin
  • 1/2 tsp of coriander
  • 14.5 ounce can of chopped tomatoes
  • 1 tablespoon garam masala
  • 2 tablespoons tomato paste
  • Optional: 1/2 to 1 cup of organic cream or light coconut milk, and chopped cilantro to add in at the end

Directions for Masala and cooking chicken

  1. On stove take large sauce pan and saute the onions and garlic until soft over medium heat
  2. Add ginger and tomatoes, stir for aprox a minute
  3. Add cumin, coriander, garam masala and tomato paste and stir until heated through
  4. Add mixture to slow cooker
  5. (Optional: Broil Chicken without marinade at HIGH in oven until browned or brown over stove in skillet.  for the additional browning step, BE SURE to remove the marinade from the chicken first.)
  6. With slotted spoon or tongs, add the chicken to the slow cooker.  ***For a thinner base (my preference) add the remaining marinade, for thicker base, discard marinade.
  7. Cook on “high” for 6 to 8 hours or until chicken is cooked all the way through.  You can adjust the heat if the chicken looks like its become to cooked, and turn it down to “low” halfway in between.
  8. Add optional cream or coconut milk, and cilantro
  9. Serve and Enjoy

 

 

 

 

 

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Mediterranean Frittata 2 ways: Vegetarian and with Bacon

I adapted this fast, easy frittata from this blog “My Kitchen Addiction”, and the Bacon, Leek and Arugula frittata.  You can do this two ways, with bacon or without, I prefer with bacon.  I love how the tomatoes make it look like a little pizza.   You can replace the arugula with spinach if you like.   I roasted some cherry tomatoes to top it off and give it some extra color, flavor and nutrition.   I thought it looked kind of boring without the tomatoes on top to give it some color.

Ingredients:

  • 2 tablespoons of olive oil
  • 4 slices uncured bacon chopped
  • 1 cup chopped yellow onion (red would work too)
  • 2 cups arugula (remove stems) or spinach
  • 3 whole eggs plus 3 extra egg whites
  • 1/4 to 1/2 cup  feta cheese cheese (its up to you)
  • a basket pint) of roasted cherry tomatoes (red or yellow… your choice)
  • Optional : a tablespoon of milk or cream
  • Sea Salt and Ground Pepper to taste

Directions:

  1. For optional “Roasted Cherry Tomatoes”: roast cherry tomatoes, halved, tossed with olive oil and salt and pepper at 400 degrees for 15 minutes or so until soft and wrinkly, shaking to turn halfway, remove from oven and set aside
  2. Turn on broiler
  3. Whisk eggs and egg whites in a bowl, season with salt and pepper, set aside
  4. Heat ovenproof non stick skillet to medium and saute bacon pieces until cooked  * For vegetarian skip this and just heat olive oil to medium high
  5. Add the onions to the olive oil or rendered bacon fat until soft
  6. Add the arugula (or spinach) until it wilts down
  7. reduce heat to medium low, pour in eggs, and quickly stir with the bacon, onions and greens
  8. Sprinkle with the feta and then cover for about 5 minutes
  9. remove the lid and arrange the roasted tomatoes on top, place under broiler for 3 to 5 minutes until the eggs set and are no longer runny.

Serve and Enjoy!

Serving suggestions: I topped this with chopped avocado, olives and sour cream for my boyfriend who doesn’t care about calories.  Its healthy that way and tastes really good.

 

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Easy Indian Spiced Chicken Breast

I came up with this chicken dish and marinade to go with my Curried Mango Ginger Chutney recipe I made last night.  I originally came across a similar spice combination when I saw a dish called “Tawa Fish”.   I thought this spice combination sounded great on fish (without the frying part) so why not try it with chicken breasts?  This marinade tasted great with the chicken and then even better with the Curried Mango Ginger Chutney recipe I made.  The marinade is easy, healthy  and simple to put together.

Ingredients:

  • 1 1/2 lbs chicken breasts (2 large or 4 small chicken breasts)
  • 2 tablespoons lemon juice
  • 2 tablespoons white vinegar (I used white balsamic vinegar)
  • 1 tablespoon neutral oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoons turmeric
  • 1 ground coriander
  • 1/2 teaspoon garam masala (optional)

Directions:

  1. Combine all the ingredients (except for the chicken breasts) in a bowl, set aside
  2. (optional) pound out chicken breast until they are all uniform, about 1.2 inch thick, they will cook evenly and faster this way.
  3. Marinade chicken breasts in fridge for at least 1/2 an hour
  4. When ready to cook, remove chicken breasts and pat dry
  5. preheat oven to 400 degree
  6. heat oil over medium to medium high heat in a oven proof skillet or grill pan
  7. Sear chicken until browned for about 2 minutes on each side and take pan directly from stove and place into oven
  8. Depending on thickness of the chicken breast, l finish cooking in about 3 to to 10 minutes.  You want the chicken to no longer be pink and juice running clear.
  9. Remove chicken from pan and and place on cutting board or plate and let rest at least 5 minutes.  The chicken will retain more juices the longer you let it rest.
  10.   Serve as a main dish and accent it with “Curried Mango Ginger Chutney”

 

 

 

 

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Curried Mango Ginger Chutney

Yay!  I am so happy with this  delicious and healthy recipe I came up with on the fly last night.  I was craving Indian food and had been ignoring this  lonely little mango I  purchased last week that I knew was going to go bad if we didn’t eat it pretty soon.   I  have been seeing quite a few recipes with mango being used in chutneys or as an interesting accent to modern Indian cuisine.  A quick internet search for mango chutneys resulted in several recipes, but they all  had an ingredient list that called for more than just one little mango.  I took the best of the many recipes that I found (this one recipe by Alton Brown being my favorite) and reduced it down in ratio so my one little mango would work fine.

This chutney would go great with white fish,  whole roasted chicken, chicken breasts, and probably even pork.  If you reduced the “heat” (chile flakes) I bet kids would love this with healthy chicken tenders.    Could also go well with all types of vegetarian or vegan Caribbean, Indian or African dishes.  I would even serve with goat cheese on crostini or with crackers.  I will be trying many variations of with lots of dishes in the future and put the links as I do them in this post.  Last night I didn’t feel like running to the store to get fish, so  I marinaded organic chicken breast in an easy Indian spiced marinade for an hour.

Lastly this is GREAT for cancer patients going through chemo.  I loved bright and spicy Indian chutneys and spicy food with curries when I was undergoing chemo.  The bold flavors really cut through the yucky chemical taste chemo can leave.

 

Serves 4 as a side to a main dish,  Store in an airtight container for 7 days up in the freezer for up to 2 months

Ingredients:

  • 1 tablespoon neutral oil
  • 1 teaspoon chile flakes
  • 1 mango
  • 1 small red onion chopped
  • 2 tablespoons cider vinegar
  • 2 tablespoons fresh squeezed lemon juice
  • sea salt
  • white pepper
  • 1 to 2 tablespoons maple syrup grade B (or brown sugar)
  • 1/2 tablespoon curry powder
  • 1 to 2 tablespoons of fresh minced ginger
  • 2 tablespoons of filtered water
  • Chopped 1/2 of a red bell pepper (optional)
  • a quick grate of lemon zest (optional)

Directions:

  1. Cut the mango away from the pit and roughly chop the flesh
  2. In a separate bowl combine water, cider vinegar, maple syrup, fresh lemon juice,  optional lemon zest and set aside
  3. In saute pan heat oil over medium heat and add the chile flakes and toast just to flavor oil
  4. Keep heat at medium, and add red onions until they begin to sweat and get soft
  5. Add ginger and if using, the optional red pepper and saute for 1 to 3 minutes.
  6. Add the mango and cook for 1 minute
  7. Add the mixture in bowl to pan and stir to combine
  8. Bring the mixture to a slight simmer, reduce to low and stir frequently
  9. Season with a fresh ground sea salt and white pepper (optional)
  10. Continue cooking over low heat, uncovered so the liquid can evaporate and reduces into a thick coating over the fruit. Aprox 30 minutes.  Remove from heat.

Serve warm or at room temperature and enjoy!  Let me know how you use it and I’ll add it to the notes here.

 

 

 

 

 

 

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Coconut Curried Chickpeas

By all my recent Facebook posts and photos one might easily imagine I am some major chickpea fan.  It seems like lately I’ve been putting chickpeas in everything.  The truth is  I only recently made chickpeas from scratch for the very first time.  I, for the first time ever, did the whole “soaking overnight and then finishing  on the stove” thing.  After eating chickpeas made from scratch I have a whole new appreciation for this little ingredient, which by the way, I had never really liked at all (except for pureed in hummus) prior.

I have heard the argument that there is really no difference between soaking/cooking peas yourself or just buying them ready to eat in a can, but my taste buds and “brain” don’t believe that to be true At all.  I find chickpeas soaked overnight and cooked from scratch can have really amazing flavor and texture which I find totally lacking in canned chickpeas.  I love  cooking them to just barely  “el dente” after soaking them over night and then sauteing them in a variety of herbs, spices and sauces.

I came up this really healthy and tasty little curry dish on the fly the other day,  and it tasted amazing!  You can use canned chickpeas, but I highly recommend, if you have the time and don’t mind the planning, utilizing chickpeas made from scratch.  This is great to make ahead snack/dish and will keep well in the fridge for a couple of day.  This reheats well in the microwave.

 

Ingredients:

  • 2 cups fresh cooked chickpeas or 2 15 ounce cans of chickpeas
  • 1 tablespoon coconut oil (or oil or your choice)
  • 1 inch fresh ginger, peeled and minced
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 2 carrots peeled and sliced
  • 1 14.5 ounce can diced tomatoes
  • 1 to 2 teaspoons of cayenne (to your desired “heat”, I used 2 tsp because I loved hot spicy food)
  • 2 teaspoons garam masala
  • 1 teaspoon yellow curry
  • 4 coconut milk cubes or 1/3 cup lite or regular organic coconut milk

Directions:

  1. Heat oil over medium heat until hot
  2. Add garlic and ginger and saute for 2 to 3 minutes
  3. Add onions and carrots and begin to saute
  4.  About 2 minutes in, add the garam masala, cayenne and curry and mix in well, allowing the flavors to infuse in well with the carrots and onions.  About 3  minutes or until the onions soft and carrots with still a bit of crunch.
  5. Add chickpeas and saute  a couple minutes until heated through anl flavors well distributed to chickpeas
  6. Add tomatoes and stir a minute or too, again until ingredients heated through and flavors well distributed
  7. Finish by adding coconut milk “cubes” or or coconut milk and stir until heated through  brought to a slight simmer or slightly “steaming”
  8. Serve and enjoy!  Can be eaten alone, in a roti, or as a side dish

 

 

 

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” A Healthier” Spaghetti Carbonara

 

 

I know, I know, there is no such thing as a truly “Healthy Spaghetti Carbonara”. And I answer with a  “Yes” and “No”.  Hear me out with this little story I tell below about how I came up with this recipe a couple of weeks ago.

I woke up one morning a couple of weeks ago to a major “Spaghetti Carbonara” craving, which is really weird because this is a dish I think I have only had a couple of times in my whole life.    Now I am going to be honest, I had been drinking alcohol with some old friends the night before… and you know what that leads to: Waking up the next morning craving food that is full of bad fats and starchy carbohydrates!  Hence the only explanation for my very unusual  “Spaghetti Carbonara” craving.  So here I was stuck  with this insatiable craving and knowing I had  never even made this dish before.  So I did what any self respecting girl with a healthy food blog wanting to create a plate full of “bad”  would do:  Went online and did a google search for a recipe, hoping there would be something healthy amongst the bunch.  No such luck.  There it was, as I expected, a bunch of recipes that were not remotely healthy. Albeit there were LOTS of recipes filled with some very delicious sounding  starchy carbohydrates and fat creations with not an ounce of nutrition.  What I ended up making was  a “happy middle”…Something kind of in between the “delicious tasting yet starchy carbohydrate/ bad fat hell” recipe, and then the something “I will not be mortified to post on my blog” recipe.

 

In ending I will say : this is a MUCH  healthier version than the original, I got my “fix”, and it passed my boyfriend’s picky “I don’t care if its not healthy”  palate (he’s also  Italian).

Serves 2: Can be doubled or tripled

Ingredients:

  • 2 pieces organic uncured bacon (pork works best, but you can use turkey)
  • 1 tablespoon chopped garlic
  • Freshly ground black pepper
  • 8 to 12 ounces of Whole Wheat or Multi Grain Pasta cooked el dente (I would not at this time recommend any of the qunioa pasta with this because it would come out too mushy.)
  • 1 large organic free range egg, beaten and seasoned with salt
  • salt
  • 6 ounces shredded or grated Parmigiano-Reggiano or similar hard cheese
  • 6 to 8 ounces  fresh spinach
  • 1 tablespoon of organic butter or extra virgin olive oil

Directions:

  • In large saute pan over medium heat, cook bacon until crispy, and drain on paper towels (or you can cook in microwave for quicker results)
  • In pan large enough to hold pasta, heat oil or melt butter, and add garlic and saute for 30 seconds
  • Add pasta and bacon, season with black pepper saute for 30 seconds
  • Remove from heat and add eggs, whisking quickly until the eggs thicken but do not scramble
  • Add the spinach and stir in until wilted
  • Add the cheese and re season with salt and pepper
  • Mound the pasta onto a plate and serve

I have only made this recipe twice now.  If you make this dish and have any suggestions on how to improve, or alternative ingredients one could use, please submit them,  and I will post in the comments section.  Thanks!

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