Spinach, Tomato, and Goat Cheese Egg Cups

This is the perfect make-ahead breakfast! This recipe makes 12 egg cups that are full of flavor, rich in protein (from the eggs), and are a good source of fiber (from the veggies). They’ll keep you satisfied and full all morning long! Store them in your fridge and reheat them each morning for a quick and easy healthy breakfast. Feel free to get creative with this recipe - you can swap feta for the goat cheese or peppers for the tomatoes for example!

Ingredients:

• 12 eggs

• ¾ cup cherry tomatoes, quartered

• 1 cup (packed) spinach, chopped

• ½ cup goat cheese, crumbled

• 1 tbsp olive oil

• ½ tsp salt

• ¼ tsp pepper

Directions

• Preheat oven to 350 degrees F

• Grease all 12 muffin cups with olive oil.

• In a mixing bowl, whisk eggs with salt and pepper. Pour egg mixture evenly among all 12 muffin cups.

• In each muffin cup, add in tomatoes, spinach, and goat cheese. Stir with a spoon.

• Bake for 20 minutes or until eggs are set.

Lemon Blueberry Breakfast Bread

This healthy and guilt-free breakfast bread is bright and flavorful, with zesty lemon and antioxidant-rich blueberries. It’s perfectly moist and sweet, making it a perfect breakfast treat! As always, there are no refined sugars or flours - just wholesome, good-for-you ingredients! We love reheating a slice in the oven in the mornings with a little butter :)

Ingredients:

• 1 ½ cups almond flour

• ¼ cup coconut flour

• 1 tsp baking soda

• ¼ tsp salt

• 3 eggs

• ¼ cup coconut oil, melted and cooled

• ¼ cup maple syrup

• 1 lemon, zested and juiced

• 1 cup blueberries

Directions:

• Preheat the oven to 350 degrees Fahrenheit 

• In a mixing bowl, combine the almond flour, coconut flour, baking soda, and salt

• In a separate bowl, mix together the eggs, coconut oil, maple syrup, lemon zest and juice.

• Combine the wet and dry ingredients. Then fold in the blueberries.

• Pour into a loaf pan and bake for 45 minutes or until toothpick comes out clean

Savory Quinoa Breakfast Bowl

Quinoa is a staple in our household. It is a fiber-rich complex-carb and solid source of plant protein. Plus, it’s incredibly versatile and easy to make (only takes 15 minutes)! When making quinoa as part of dinner, I’ll make a big batch and use the leftovers to top my salads with or to make quinoa bowls with. Just top some quinoa with leftover roasted veggies, avocado, sautéed spinach, and a fried egg, and it’s a pretty delicious lunch!

Lately, I’ve been experimenting with breakfast quinoa bowls and I must say, they are delicious and because of the high protein and fiber content, they keep me full all morning long. Here is my savory breakfast bowl recipe!

Ingredients:

(serves 1)

• 1 cup cooked quinoa

• 1 egg, cooked sunny side up, fried, or soft boiled

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

• Place quinoa in a bowl. Drizzle with olive oil, salt, and pepper

• Top with cherry tomatoes, avocado, and an egg. Enjoy

Feel free to get creative here! Sometimes I’ll add roasted sweet potatoes or other roasted veggies I have on hand for an additional nutritional punch!

Health Benefits of Quinoa

• Quinoa is an excellent source of plant protein, and it contains all nine amino acids (making it a complete protein)

• It is rich in fiber, keeping you full and helping with digestion

• Quinoa contains large amounts of antioxidants, which help boost our immune systems and reduce inflammation

• It’s an excellent plant source of iron, which is necessary for transporting oxygen in the blood to cells throughout the body

• One cup contains 25% of the daily recommended amount of magnesium, which helps to promote healthy blood sugar levels, energy production, and with detoxification

Sources and Additional Reading:

• https://www.everydayhealth.com/diet-nutrition/diet/quinoa-nutrition-facts-types-how-cook-it-more/

• https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11

• https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

Apple Cinnamon Oatmeal Bowl

This breakfast dish is so cozy and comforting. It’s absolutely perfect for that crisp fall morning, where you’re craving something that’s warming. This oatmeal tastes delicious and it’s full of healthy fats and protein with the coconut oil, flaxseed or chia seed, and almond butter to help keep your blood sugar levels balanced and your energy up all day!

Ingredients

(serves 1)

• ½ cup rolled oats

• ½  cup water

• ½  cup unsweetened almond milk

• 1 tbsp chia seeds or ground flaxseed

• 2 tsp coconut oil

• ½ tsp cinnamon

• 1 organic, crisp apple, diced

• 1 tbsp almond butter

Directions:

• Heat coconut oil in a medium sized saucepan over medium heat.

• Add in the ¾ of the apples and sauté for about 3-4 minutes. Stir in the cinnamon.

• Add in oats, water, almond milk, chia seeds or ground flaxseed, and a pinch of salt. Stir and bring to a boil. Then reduce to a simmer and let cook for 5-10 minutes, stirring every so often until oats are cooked and have absorbed most of the liquid.

• Remove oatmeal from heat and ladle into a bowl.

• Top with 1 tbsp almond butter, the remaining apple pieces, a sprinkle of cinnamon and a drizzle of honey or maple syrup for added sweetness (optional)

Note: This recipe is easy to double, triple, or quadruple. Plan ahead and make some for the week to store in the fridge and then reheat for easy breakfasts!

Health Benefits of Apples:

• Apples contain pectin, a type of fiber that acts like a probiotic, which helps promote good bacteria living in our large intestine.

• They are a high fiber food, which helps with digestion and regulating bowel movements

• Apples are a great source of vitamin C, which fights free radical damage and boosts immune health

• Apples are one of the best natural sources of boron, a mineral that is important for building strong bones, muscle mass and for brain function

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-apple.html

• https://draxe.com/nutrition/apple-nutrition/

• https://www.medicaldaily.com/5-health-benefits-eating-apples-427297

Almond Butter Banana Oat Bars

These almond butter banana oat bars are super quick to whip up, only use a handful of ingredients, and are perfect for a grab-and-go breakfast, as they are loaded with fiber, protein, and healthy fats. I also love them for a little sweet treat after dinner. These bars are made with simple ingredients you can trust, rather than granola bars that are marketed as “healthy” in stores, but have a long list of refined and processed ingredients.

Ingredients:

• 3 ripe bananas

• 1 1/2 cup old fashioned oats

• 3/4 cup creamy natural almond butter

• 3 tbsp ground flaxseed

• 3 tbsp maple syrup

• 2 tbsp coconut oil, melted

• 1 tsp cinnamon

• 1/4 teaspoon salt

Instructions:

Ready to go into the oven!

• Preheat oven to 350 degrees F. Coat a 8 inch square pan with small amount of coconut oil or use parchment paper

• In large bowl, mash bananas with a fork. Then mix in coconut oil, almond butter, ground flaxseed, and maple syrup.

• Stir in cinnamon, salt, and oats.

• Pour batter into pan and spread evenly.

• Bake for 25- 30 minutes and allow to cool. Slice into 8 bars.

Beet and Berry Smoothie

When I was at my older sister’s house a few months ago, she made her kids (ages 5 and 3) pink smoothies as a snack. I thought it was such a smart idea to entice her kids with colorful smoothies in order have them get some nutrient-dense fruits into their bodies! If you put a banana or a date into a smoothie, the natural sweetness will cover up any “veggie flavor.” I don’t remember exactly how my sister made her smoothie, but it inspired me to create my own version. I use beets to give this smoothie a rich pink color, plus they are anti-inflammatory and support detoxification in our livers. For the beets, no need to cook them. I just peel one, chop it up, and throw it into my blender.

Ingredients

(serves 1)

• 1 medium sized beet, peeled and roughly chopped (or 1 cup frozen beets)

• 1 cup frozen organic strawberries

• ½ cup unsweetened almond milk

• ½ banana

• 2 tsp ground flax seeds

Instructions

• Place all ingredients in a blender and blend until smooth

• Top with sliced bananas and cinnamon (optional)

You can always improvise! You can add a scoop of almond butter or some protein powder to make it more filling! You can even add a few dashes of cinnamon to create a more warming flavor. To make this smoothie sweeter and more appealing to your children, try adding a full banana instead of just half. Enjoy!

Almond Flour and Almond Butter Banana Bread

This banana recipe is protein-packed and full of healthy fats and nutrients. Using very few ingredients and almost no added sugar, this banana bread can be enjoyed guilt-free. For an extra satisfying and hearty breakfast or snack, I top this banana bread with some almond butter (and maybe a drizzle of honey and cinnamon). In my opinion, banana and almond butter is a tough combination to beat. I hope you enjoy!

Ingredients

• 3 large ripe bananas peeled

• 3 large pasture-raised, organic eggs

• 3 tbsp pure maple syrup

• 1 tbsp melted coconut oil

• 1/4 cup unsweetened and no-salt added creamy almond butter

• 1 ½ teaspoons pure vanilla extract

• 1 1/2 cups almond flour

• 1 tsp baking powder

• 1/2 teaspoon sea salt

• 2 teaspoons ground cinnamon

Directions

• Preheat the oven to 350 degrees F

• Line a 9" x 5" loaf pan with parchment paper or grease it with coconut oil

• In a medium sized mixing bowl, add the 3 peeled bananas. Mash them with a fork. Add eggs, and whisk until combined. Add maple syrup, coconut oil, almond butter, and vanilla to bowl. Mix until all ingredients are combined.

• In a separate bowl, mix together almond flour, baking powder, sea salt, and cinnamon.

• Add dry ingredients to wet ingredients and fold with a spatula until combined, without overmixing.

• Transfer the batter to loaf pan and smooth into an even layer. Bake for about 45 minutes, or until when a knife is inserted, it comes out without batter.

• Remove banana bread from the oven and allow it to cool before serving.

• Serving suggestion: slice and top with almond butter or coconut oil for a delicious, guilt-free breakfast or snack

Health Benefits of Almond Butter:

• Almond butter is an excellent source of healthy, monounsaturated fats, which are associated with reducing the risk of heart disease.

• Almonds have high levels of magnesium, which promotes the flow of blood, oxygen, and nutrients

• Almond butter is a great source of fiber, which helps keep blood sugar levels stable

• Almonds contain riboflavin and L-carnitine, which can positively affect neurological activity and prevent cognitive decline.

• Finally, they are full of healthy flavonoids (antioxidants) and Vitamin E.

Sources and additional reading:

• https://www.naturallynutty.com/Organic-Almond-Butter-Health-Benefits_b_22.html

• http://time.com/3983904/almond-butter-healthy/

• https://www.organicfacts.net/almond-butter-vs-peanut-butter.html

• https://draxe.com/almonds-nutrition/

Carrot Cake Overnight Oats

This high fiber breakfast is a great option for when you’re on the go! I recommend making two servings at a time so you can have breakfast ready to go for two mornings. These oats taste decadent, but are guilt-free! The combination of high-fiber, complex carbs (oats and carrots) and healthy fats (chia seeds) will keep you feeling full and will keep things moving through your digestive tract.

Shown here with shredded coconut and a pinch of cinnamon

Ingredients: (makes 2 servings)

• 1 cup rolled oats

• 1/4 cup carrots, finely grated

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 2 teaspoons maple syrup

• 1 cup unsweetened almond milk

Directions:

• Mix all ingredients together.

• Let sit overnight in the fridge and enjoy the next day!

• Try topping with raisins, walnuts, and shredded coconut!

Spinach, Avocado, Almond Butter Smoothie

Try this smoothie to start your day! It incorporates greens, healthy fats, and protein, which will keep you satiated and full. I usually pair this with some scrambled or fried eggs because I personally like something warm to start my day. However, this smoothie on its own is plenty filling, it’s a huge nutritional boost, AND it take 5 minutes or less to make!

A note about the healthy fats (avocado and almond butter) used in this recipe:

We need fat for vitamin and mineral absorption and to protect our organs. High-quality fats can steady our metabolism, help keep our hormone levels balanced, and nourish our skin, hair, and nails. They also support cell growth and brain function!

Ingredients: (Makes 1 serving)

• 2 cups (or one large handful) fresh spinach leaves

• ½ avocado

• 1 tbsp almond butter

• ¾ cup unsweetened almond milk

• 1 scoop high-quality protein powder (I use Vital Proteins Collagen Peptides)

• Handful of ice

• (optional: 1/2 a banana for added sweetness)

Directions: 

• Blend ingredients until smooth. Sip and enjoy!

Notes: Feel free to substitute other ingredients, like coconut milk and/or cashew butter. Make it your own!

Sweet Potato "Toast" with Avocado

Today is my first post for….drumroll…ingredient of the week! I am excited to announce my newest idea to inspire recipe creativity and an understanding for the various health benefits associated with the foods we eat. Each week, I will introduce the ingredient, explain its health benefits, and give you at least one recipe. Ready!? Our first ingredient of the week is the sweet potato!

Health Benefits:

• Sweet potatoes are rich in vitamins A and C, which are essential for immune support.

• They are anti-inflammatory and easy to digest

• They are high in fiber (keeps you full, doesn’t spike blood sugar, helps alleviate constipation)

• They help regulate blood pressure with their high levels of potassium

• Their naturally sweet flavor reduces sugar cravings

Recipe inspiration: Sweet Potato “Toast” with Avocado

I love roasted sweet potatoes on their own, cut into ¼ cubes or “fries,” but this recipe has a little more flare and flavor! These sweet potato “toasts” are perfect for breakfast or a snack. The starchy, fiber-rich sweet potato topped with a heaping amount of creamy avocado will keep you full and satisfied. If you’re feeling extra ambitious (or hungry), top your “toast” with a fried egg.

Ingredients: (Serves 4)

• 1 large sweet potato

• 2 ripe avocados

• 1-2 tbsp extra virgin olive oil

• Salt to taste

• Pepper to taste

• Red pepper flakes to taste

Directions:

• Preheat oven to 400 degrees

• Slice the ends off the sweet potato and then slice the sweet potato lengthwise into ¼ inch slices

• Coat with olive oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• While “toasts” cool, mash the avocado in a small bowl

• Spoon the avocado on top of the toasts

• Drizzle the tops with sea salt, pepper, and red pepper flakes

Almond Milk Oatmeal with Bananas

This is my go-to breakfast recipe, especially when I want something warm and comforting. This oatmeal is not only quick and deeply satisfying, it’s nutrient-rich and filling, making it the perfect way to start your day. Oats are naturally gluten-free and a fiber-rich carbohydrate, as long as you’re using high quality, non-processed oats like those from Bob’s Red Mill (my personal favorite). They are also loaded with vitamins and minerals, including: manganese, magnesium, zinc, iron, and folate. Also, whole oats are high in polyphenols and antioxidants, essential for keeping your immune system healthy. Finally, they are rich in soluble fiber, which is beneficial in stabilizing glucose levels (your energy levels won’t spike then drop) and in keeping healthy cholesterol levels.

Now that you know the benefits, time to learn how to make this simple and delicious recipe. The combination of banana and almond milk make this oatmeal creamy and sweet; you won’t need to add in brown sugar and other sugar additives.

Ingredients (serves 4)

• 2 cups almond milk

• 2 cups water

• 2 cups gluten-free old fashioned rolled oats

• 2 ripe bananas

• ½ tsp cinnamon

• ⅛ tsp salt

Directions:

• Bring almond milk, water, and salt to a boil in a saucepan

• Add in oats and bring to a simmer

• Stir occasionally for 5 minutes

• Add in bananas (sliced) and continue to cook (while stirring occasionally) for 5 minutes or until oats are soft and liquid has been mostly absorbed

• Turn of heat and stir in cinnamon

• Serve immediately

• Top with fresh fruit, honey, or just enjoy as is!