Category Archives for Breakfast

Vegetable Egg Muffins

Vegetable egg muffins are a great source of protein.  These kick the nutritional value up a bit by adding veggies and more fiber.

Okay so eggs are not my favorite.  Actually, I don't like them even a little bit.  But, I know that many of you love them are are looking to add some protein, more veggies and fiber to your diet. Give them a try and let me know how much you love them.  

Vegetable Egg Muffins

Makes 12 Servings


  • 1 T Olive Oil
  • 1 Red Bell Pepper, Diced
  • 2 Cups Fresh Spinach Chopped
  • 1 Cup Mushrooms, Chopped
  • 2 Cloves Garlic, Minced
  • 6 Eggs
  • 1 T Flaxseed, Ground

Simple Steps

  • 1
    Preheat oven to 350 degrees F. Grease or line a muffin tin (12 serving size)
  • 2
     Heat a skillet over medium heat. Add olive oil and heat until hot but not smoking.  Add diced bell pepper and saute until tender (approximately 5 minutes).
  • 3
    Add muchrooms and garlic to skillet and cook for an additional 1-2 minutes. Remove from heat and set aside. 
  • 4
    Whisk eggs and flax together in a medium bowl.
  • 5
    Evenly divide the veggie mixture into the 12 sections of the muffin tin.
  • 6
    Evenly distribute the egg/flax mixture into the 12 sections of the muffin tin (cover the veggies).
  • 7
    Bake for 15 minutes at 350 degrees F or until the tops are firm to the touch and eggs are cooked through.
  • 8
    Serve and enjoy!

Tip:  You can make ahead and refrigerate and/or freeze leftovers.  Simply wait until fully cooled on a rack and then pop them into freezer safe bags.  Microwave for a quick, easy, healthy breakfast.  

Blueberry Hemp Overnight Oats

By prepping breakfast the night before it allows for a easy stress-free morning.

Blueberry Hemp Overnight Oats


  • 1 cup organic blueberries (fresh or frozen)
  • 1 cup oats (gluten free)
  • 1 cup Vanilla Almond Milk (Try my recipe for home made almond milk here)
  • 1 T chia seeds
  • 2 T hemp seeds
  • 1/2 t ground cinnamon
  • 1 banana sliced
  • 1/4 c. walnuts, chopped

Simple Steps

  • 1
    Blend blueberries in a blender until smooth
  • 2
    Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. let is set in the refrigerator overnight. 
  • 3
    Split the oats into two bowl and top with cinnamon, banana, and walnuts.
  • 4
    Serve and enjoy

 Tip: You gut microbes love to eat teh fiber int eh blueberries, oats, seeds and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts. 

Fruity Water

It may sound simple enough but sometimes we just need a little reminder to liven things up. Add this or any variation of fruit to plain water and drink up.

Fruity Water


  • 1 lemon sliced
  • 1 lime sliced
  • 1 orange sliced
  • Filtered Water

Simple Steps

  • 1
    All all sliced fruit to a large pitcher adn top with fresh cold filtered water. 
  • 2
    Store in the refrigerator

Tip:  You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thromos, or uber-cool mason jar in the morning. They are already washed and cut and will keep your water colder longer.

Pumpkin Oats

Add to Plan to Eat

Fall is here in full force which leaves us craving hearty warm comfort foods. I love oatmeal for breakfast so I created this delicious version using unprocessed whole oats (also known as oat groats).  Canned pumpkin keeps the recipe simple. Warm and inviting this dish tastes a bit like pumpkin pie.

Time saving tip: This recipe can be made ahead of time and pre-portioned into single serving bowls for a quick heat and eat breakfast during the week.

Serves 4

195.53 Calories per serving. • Protein per serving: 6.36 g • Carbohydrate per serving: 37.25 g • Fat per serving: 3.13 g

1 cup – Oat Groats
1/2 cup – Pumpkin, Canned
1/2 tsp – Cinnamon, Ground
1/8 tsp – Nutmeg, Ground
1/8 tsp – Allspice, Ground
1/8 tsp – Ginger, Ground
1/2 gram – Stevia Sweetener
1 tbsp – Maple syrup, Grade A Amber

Simple Steps:
1. Rinse and drain oats. Add them to a pot with 2 cups of pure water. Add pumpkin, cinnamon, nutmeg, allspice, ginger and stevia extract.

2. Bring oats to a rolling boil and reduce heat low. Cover and simmer on low for 30 minutes.

3. Remove lid and let oats cook on low until thick and creamy.

4. Serve warm with a bit of maple syrup drizzled over the top.

Apple with Cinnamon Almond Butter

Barrel_of_apples_Clip_ArtHooray for apple season!  Fall is one of my very favorite seasons of the year.  The markets are full of delicious foods such as apples, butternut squash and several varieties of pumpkin.  The apple itself just may be one of nature’s perfect foods.  It is truly nature’s candy!  I love to eat apples plain but I really love to eat them with just a bit of Cinnamon Almond Butter. This recipe is so simple and just maybe a little bit on the decadent side.

Eat this with caution as it may be highly addictive!


1 Apple
1 T. Natural ground Almond Butter
Dash of ground cinnamon
Dash of smoked sea salt

Simple Steps
1. Core and slice apple into sticks for dipping.
2. Mix together almond butter, cinnamon, and smoked sea salt.
3. Dip and eat!



Tropical Fruit Salad with Lemongrass Syrup

I started growing my own fresh lemongrass.  I simply took a nice fresh green bunch of lemongrass stalks that I purchased in the produce section at my local grocery store.

I placed the lemongrass stalks into a vase of fresh water (changing it daily) and it sprouted roots.  I let it sprout for about 1 month and then planted it in organic soil on my front porch.  Lemongrass seems to like the hot weather and is growing like crazy.  It is so nice to have it on hand to make all of my delicious recipes like this one.

Starfruit or carambola can be purchased at your local grocery store in the produce section.  Look for bright green firm fruit with no brown spots. 

The flavors in this recipe are inspired by the flavors found in Southeast Asian foods.  Light and refreshing this is a perfect opening or closing to any hot summer day.


Fruit Salad with Lemongrass Syrup

Serves 4
1/2 cup sugar, granulated
1/2 cup water
2 stalks fresh lemongrass, trimmed, white
parts only
2 cups pineapple, all varieties, raw
2 medium carambola, raw (starfruit)
2 mangoes, raw
Recipe Directions:
In a saucepan add the water and sugar and
bring to a simmer until sugar is dissolved.
Add the lemongrass and set aside to cool.  Once cooled transfer to a jar or serving bowl
and chill in the refrigerator.Slice the pineapple, starfruit, and mango into bitesize pieces.   Toss well to mix.  Serve fruit salad with the lemongrass syrup
on the side for drizzling.
Nutrient Analysis per Serving:
Calories: 214.2              
Total Fat: 0.6
Saturated Fat: 0.1
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0         
Cholesterol: 0.0
Sodium: 5.4
Carbs: 54.4              
Fiber: 4.1
Protein: 1.8

Blueberry Buckwheat Pancakes – Gluten Free

This dish is perfect for a Sunday morning brunch. Packed with protein and fiber this will keep you full into the afternoon hours.  Using fresh blueberries that are in season makes this simply delicious.  If you are not able to get fresh blueberries you may substitute frozen.  Use a non stick skillet sprayed with cooking oil or wiped with coconut oil to prevent pancakes from sticking during the cooking process.   


1/2 cupbrown rice flour
1/2 cupbuckwheat flour, whole groat
1 tsp baking soda
8 oz blueberries, wild, raw
1 tsp flax seed, whole
2 tsp chia seeds, raw
226.8 g/8.0oz (256.3g) almond milk, vanilla
2 tbsp agave nectar, organic, raw

Recipe Directions:
Mix together the brown rice flour, buckwheat flour, baking soda, flax seeds, and chia seeds.  Whisk in the almond milk until well combined.  Gently fold in 3/4 cup of the blueberries.  Drop spoonfuls of batter onto a hot skillet set at medium low.  Let cook for 5 minutes until bubbles appear on the surface and flip.  Cook for an addditional 5 minutes.  Top with remaining blueberries and raw agave nectar.

Serves 2

Nutrient Analysis per Serving:
Calories: 440.9               
Total Fat: 8.3
Saturated Fat: 0.8
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0          
Cholesterol: 0.0
Sodium: 647.4
Carbs: 84.8               
Fiber: 10.2
Sugars:  24.8
Protein: 10.5

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