BREAKFAST
Having a delicious, nutritious breakfast has been shown to reduce your hunger pangs throughout the day. Getting into the habit of planning a good breakfast instead of grabbing something on the run is the best way to set yourself up for high energy and a day of healthy eating. My breakfast recipes will give you an idea of the terrific food you will have when you eat the Spice Diet way. You’ve never been “on a diet” like this before. There is nothing bland or boring about the foods that you will make in your own kitchen. Get ready for an adventure in food!
QUICHE WITHOUT THE CARBS INDIVIDUAL FRITTATA
Serves: 6
Serving size: 
frittata
Calories per serving: 240
Frittatas are making a mighty comeback and make entertaining easy, because you can make a frittata in advance and serve it at room temperature or just warm it up so you won’t get stuck in the kitchen. If you make a frittata on the weekend, you will have breakfast ready for the rest of the week.
It’s also great to have a supply of frittata “cupcakes” in the freezer—all you have to do is warm one or two up in the microwave for breakfast, lunch, or a snack. To make individual frittatas, simply pour the mixture into a muffin tin lined with paper liners or lightly rubbed with olive oil. Get creative and come up with your own combinations of vegetables and spices for your frittata.
1 Vidalia onion, finely diced
1 tablespoon balsamic vinegar
2 tablespoons water
8 large eggs
¼ cup skim milk
10 ounces turkey breakfast sausage, cut into ¼-inch-thick coins
2 handfuls of baby spinach
1 garlic clove (or more, if you like garlic), mashed
1 teaspoon fresh thyme leaves
1 teaspoon red pepper flakes
1 cup low-fat cottage cheese
In a 10-inch skillet, combine the onion, vinegar, and 2 tablespoons water. Cook over medium heat for 35 to 40 minutes until the onion is caramelized.
Combine the eggs and milk in a bowl and whisk until combined. Add the sausage, spinach, garlic, thyme, caramelized onion, red pepper flakes, and cottage cheese.
Pour the mixture into an oiled cast-iron skillet, a nonstick oven-safe skillet, or an oven-friendly ceramic dish. Keep in mind that a great frittata has a custardlike consistency. Bake for 20 to 30 minutes, depending on size and thickness. Play it safe and check 5 minutes before your frittata is done. Serve slices of the frittata right from the oven or at room temperature.