Salmon, Onion, Arugula, and Caper Frittata

I very recently used my first cast iron skillet. I know, I know what the hell took me so long? All I have to say is I don't know, and can't we just pretend this didn't happen and you don't know this about me? I'll bring you some yummy cast iron recipes if we can just keep this on the down low... Okay cool.

But seriously, this has been a total life changer. I won this skillet in one of my favorite lady's, Savoring the Flavoring, giveaway. So I pretty much owe her my first born child. All I want to do is cook frittatas and skillet cookies and basically anything that requires being cooked on the stove top and then in the oven. Which brings me to this salmon, onion, arugula, and caper frittata.

Here's What You'll Need:

-6 eggs (ideally pasture raised, organic)
-1/4 cup the milk of your choosing (I went with unsweetened almond milk)
-3 oz cooked salmon (I used grilled salmon from the night before, smoked or baked are also good options)
-3/4 cup arugula
-1/4 chopped onion
-1/4 cup capers
-2 tbsp Fourth and Heart California Garlic Ghee, separated

Serves 4


1) Whisk together the six eggs and milk in a bowl.
2) Heat up 1 tbsp ghee in your cast iron skillet over medium heat and coat the entire pan (so the frittata won't stick).
3) Toss in the onions and cook down for 2-3 minutes mixing regularly to cook evenly and distribute the onion.
4) Add in the second tablespoon of ghee and let it melt.
5) Chop up the cooked salmon and evenly distribute it around the skillet.
6) Toss in the arugula, evenly distributing.
7) Evenly pour in the egg mixture, tilting the skillet to spread it all over.
8) Evenly add in the capers.
9) Cover with a lid and cook for about 3-5 until the sides of the frittata start to cook and stick.
10) Remove the lid, and throw the skillet into the oven on broil and cook until the frittata is fully cooked and a golden brown color on the top (about 5 minutes).
11) Remove from the oven, cut into 4 even pieces, and enjoy!

I topped mine with some sriracha because I like it spicy, but this combo is perfect on its own. Let me know what you think in the comments below!

Garlic Lemon Zoodles with Capers and Parmesan + Natura Wines Chardonnay

Some nights I (like everyone) am rushing around to throw together a quick meal. I had just come back from my spin class, and needed to make a throw together meal before the Bachelor started (IMPORTANT). So This quick zoodle dish was just the trick.

Here's What You'll Need:

-1 zucchini, spiralized
-10 cherry tomatoes, sliced in half
-1 tbsp capers
-1-2 cloves of garlic
-1 tbsp lemon juice
-1 tbsp parmesan cheese, shredded
-black pepper to taste
-1 tbsp olive oil


1) Heat up you olive oil in a pan on the stove top. Add in the garlic and cook for about a minute.
2) Add in the zoodles and cook for 3-5 minutes alone.
3) Add in the capers, lemon juice, tomatoes, parmesan, and continue to cook for about a minute.
4) Remove from heat, top with black pepper, serve, and enjoy!

This is literally the perfect quick and light meal. I served mine along some Natura Wines Chardonnay. 

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Natura Wines are vegan-friendly, organic wines. Their vineyards are pesticide, herbicide and fertilizer-free which means ZERO chemicals. I personally love a glass of wine on a Bachelor night, and this white was the perfect pairing. Plus they're afforadable, retailing at around $10/bottle. Who says organic has to be expensive? For more information on Natura Wines' natural wine selection click here.

Let me know what you think of this dish and Natura Wines in the comments below!

Smoked Salmon, Arugula, Red Onion, & Caper Frittata


So this recipe came as a bit of a no brainer. I'm a pretty big bagel fan, and if you haven't already caught on,  some combination of cream cheese, red onion, and capers is my go to. I either generally switch out smoked salmon or tomatoes depending on how I'm feeling and what I have. I also know that smoked salmon and eggs are DELICIOUS together. So why not make a bagel-inspired frittata/omelet. 

I decided to go with smoked salmon, capers, and red onion plus throw in some baby arugula to add in some seasonal greens and give it another flavor profile. The results were just perfect. I topped it all off with some black pepper, and voila! DO NOT ADD SALT. Smoked salmon and capers are both nice and salty, so no need for that extra salt, trust me. I served mine with some avocado toast, and it was the perfect way to get this week in gear.

Here's what you'll need:

-2 eggs
-1 egg white
-1 oz smoked salmon, cut into small pieces
-1-2 tbsp red onion, sliced
-1 tsp capers
-1/4 cup baby arugula
-black pepper to taste


1) Heat up a small frying pan over medium to medium high heat and coat with cooking spray or oil of choice (I use coconut oil spray).
2) Whip together the eggs and egg white in a bowl.
3) Pour the egg mixture into the pan so that it coats the whole pan.
4) Add in the smoked salmon, red onion, arugula, and capers spreading each throughout the entire pan.
5) Cover the pan and let cook for about 5-7 minutes or until the eggs are cooked through.
6) Remove from heat and plate or fold in half and plate to serve as an omelet. 
7) Top with black pepper, and enjoy!

Let me know what ya think! I love this combination of the fluffy eggs and salty salmon and capers. Plus a little bitterness from the arugula and a bit of sweet from the red onion. It's definitely a winner in my book, and I'd love to hear your take in the comments below.