Super Simple Make-Ahead Breakfast Bake

Makes approximately 6 servings 

Ingredients:

  • 5-6 redskin potatoes (washed, scrubbed and sliced thin)
  • 1 cup fresh spinach (washed)
  • 1 package (12 oz.) all-natural chicken sausage (sliced)
  • 8 eggs
  • Dash of salt, pepper, onion powder, garlic powder, and chili powder (or to taste)

Instructions:

Preheat oven to 400ºF

  1. Add about 1 Tbsp olive or avocado oil to an 8×8-in baking pan and spread sliced potatoes in a single layer along the bottom.
  2. Spread spinach evenly over the first layer of potatoes and top with a second layer of potatoes.
  3. In a large mixing bowl, combine eggs and spices, to taste. Pour over layered potatoes and spinach.
  4. Top with sliced chicken sausage.
  5. Place in oven and bake for approximately 30 minutes, uncovered. After 30 minutes, cover with aluminum foil or oven safe lid and bake for additional  5-10 minutes until cooked through and potatoes are tender.
  6. Cool slightly and enjoy! This also heats up well for a make-ahead breakfast.

Very Berry Chia Seed Pudding

Looking for something to eat for breakfast that doesn’t include eggs or grains? This is the perfect, healthy indulgence filled with omega-3 fats, protein and antioxidants from the berries.
Makes approximately 4 large servings (1 cup to 1.5 cups) or 8 small 1/2 cup servings

Ingredients

  • cup of Chia Seeds
  • 1 – 13.5 oz. can of coconut milk (I like the Trader Joe’s brand because it has NO fillers or preservatives which is very hard to find!)  

 

  • 2 1/2 cups unsweetened almond milk
  • 2 tsp of pure vanilla extract
  • mixed berries (fresh or frozen) 
  • protein powder of choice (optional). I used Paleo Protein Egg White powder 
  • Toppings of choice – I used mixed nuts and seeds, more berries and a drizzle of almond butter.

Instructions

  1. In a large bowl, add chia seeds, coconut/almond milk, protein powder (if using) and vanilla and mix together until all ingredients are fully incorporated and there are no clumps of chia seeds.
  2. Divide into mason jars or other containers with a tight-fitting lid and shake well.
  3. Leave in your fridge for about 30 minutes to an hour until set. (I usually leave it overnight).
  4. Serve with the toppings of your choice. You can enjoy it cold or heated up 🙂

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars

Ingredients

  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt

Instructions

  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.

“Peanut Butter Pie” High Protein Chia Seed Pudding

I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to keep you full and satisfied. This also makes a great snack if you are craving something sweet 🙂

*depending on the type of protein you use

Makes 4 servings

INGREDIENTS

  • 1 1/2 cups full fat coconut milk (Trader Joe’s has a wonderful one without any gums or additives!)
  • 1/2 cup all natural nut or seed butter (I used chunky peanut butter but almond or cashew butter would be a great Paleo option)
  • 4 scoops vanilla protein powder (I used Vantrition Four Plate Protein)* or you can choose to use a collagen powder, plant-based protein powder, etc.
  • 1/2 cup chia seeds
  • dash of cinnamon to sprinkle on top

INSTRUCTIONS

  1. Combine the coconut milk, nut/seed butter and protein powder and make sure its mixed well.
  2. Stir in the chia seeds.
  3. Once all ingredients are combined well, divide equally into four small mason jars or containers and refrigerate for at least 3 hours until the mixture sets.
  4. Enjoy warm or cold and top with a sprinkle of cinnamon if you’d like. I like to reheat mine in the microwave quickly for about 30 seconds to a minute.

 *Vantrition is my protein of choice for the past year because it provides safe and effective, evidenced-based, protein and amino acid supplements targeting specific athletic needs and is produced locally by a friend of mine. Visit their website to try a free sample! 

Pumpkin Chia Seed Pudding

Ingredients:

  • 1 cup unsweetened almond milk or other non-dairy milk
  • 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!)
  • 3/4 cup pumpkin puree (not pumpkin pie filling!)
  • 4 pitted dates, if desired
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/8 teaspoon sea salt
  • 1/3 cup chia seeds

Instructions:

  1. Place the almond milk, coconut milk, pumpkin puree, dates , cinnamon, nutmeg  and salt in a blender. Blend on high until smooth.
  2. Once blended, add the chia seeds and mixx well with a spatula.
  3. Top with pomegranate seeds or other toppings of choice (berries, unsweetened coconut flakes, sprinkle of cinnamon or pumpkin pie spice, pepitas, nuts, cacao nibs, etc.)
  4. Divide mixture into 4 mason jars and place in the refrigerator for an easy, on-the-go breakfast!

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Winter Squash Breakfast Bowl

Makes 1 Bowl 

What?!? Squash for breakfast?! The sweetness of winter squash combined with various textures makes this dish a satisfying way to start the day.

Ingredients:

  • Acorn Squash (can also use butternut squash, pumpkin, sweet potatoes, etc)
  • 1 Tbsp Coconut Oil
  • 1 Can Full-Fat Coconut Milk (can also use almond, cashew, or other non-dairy alternatives) *I used about 1/4 cup and saved the rest for later
  • Dash Cinnamon
  • Toppings of Choice (I used the following today)
    • unsweetened coconut flakes
    • raw walnut halves
    • raw cashews
    • raw sunflower seeds
    • hemp seeds
    • frozen mixed berries

Instructions:

  1. Preheat oven to 375ºF
  2. Carefully cut squash in half and scoop out the seeds (can also roast the seeds for a healthy snack!)
  3. Place about 1 Tbsp of coconut oil in each half and place on a baking sheet
  4. Bake for about 25-35 minutes depending on your oven (squash should be very tender and skin should start to wrinkle)
  5. Once squash cools, scoop out the flesh (can place in refrigerator for later and reheat in the morning or make bowl immediately)
  6. Mash squash with a fork and add desired toppings, non-dairy milk, and a sprinkle of cinnamon
  7. Enjoy!

 

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Grain Free “Cereal”

This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!

Ingredients:

  • Chopped cashews
  • Unsweetened coconut flakes
  • Golden raisins
  • Pomegranate seeds
  • Almond milk (or nut milk of choice)

Optional: you can also add sliced fresh fruit such as strawberries, bananas, etc.

 

Fruity Chia Seed Pudding

Ingredients:

  • 1 can of full-fat coconut cream
  • 1 Tbsp clean protein, of choice
  • 2 cups unsweetened nut milk
  • 1/2 cup chia seeds
  • 1/2 tsp vanilla extract
  • Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!)

Variations:

  • Omit coconut cream and add 1 cup oats
  • Add cinnamon (works well with chopped peaches!) 
  • Baked apples and cinnamon 
  • Add pumpkin puree, pumpkin pie spice, and cinnamon for a fall-inspired flavor (you know who you are) 
  • Add almond butter instead of coconut cream
  • Play around and make your own flavors! 
  • The HealthySelf Reset program, where I adapted the recipe from calls for a pureed fruit mixture on top, instead of adding the fruit directly to the mixture (shown in the picture)img_2879

Instructions

  1. In a medium size bowl add the chia seeds, full-fat coconut cream (or variation of choice), protein, nut milk and vanilla extract. img_2874
  2. Use a whisk to mix the ingredients well.
  3. Once thoroughly mixed, place the bowl in the refrigerator and let sit in the fridge overnight.
  4. Dish the chia seed pudding into about six small jars or containers for a quick and easy breakfast or snack.
  5. Enjoy!
Recipe adapted from HealthySelf Reset

 

KickStart Smoothies

Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it.

Here are a few tips to making a healthy smoothie:

Try to incorporate both carbohydrates and protein. If not using as a post-workout, adding a healthy fat is a great choice as well. Many people just add a variety of fruits and juice to their smoothies which causes our blood sugar to spike and our energy levels crash soon after. To avoid the sugar roller coasted, make sure you are adding a component from each category.

  1. Start with a liquid.
  • Water
  • Nut milk (coconut or almond are good choices)
  • Coconut water (great in the summer or if you expect to sweat a lot)

      2. Add a protein.

  • Pasteurized Egg Whites (I used this on Whole30)
  • Clean Protein Powder of choice
  • Peanut or Almond Butter (could also count as your fat)

     3. Add Your Veggies:

  • Greens: Spinach or Kale work great, but most greens will work!
  • You can also play around with carrots, beets, etc.

     4. Add a fruit or a combination (this adds sweetness to your smoothie):

  • Berries (preferred due to fiber content)
  • Bananas
  • Pineapple
  • Mango
  • Peaches

     5. Healthy Fats:

*Tip: If you are making a smoothie as part of your post-workout recovery, I wouldn’t recommend adding fat because it will slow the absorption of carbohydrates and protein to your muscles (where you need it!). Any other time such as breakfast or pre-workout snack (at least an hour before), the healthy fats are a great addition. 
  • Ground flax
  • Avocado (makes a great texture!)
  • Almond or peanut butter

      6. Get creative!

  • Try adding anti-inflammatory foods and spices such as a pinch of ginger, turmeric, or cinnamon!

Broccoli Egg Muffins

Recipe from the HealthySelf Reset 2017.

Ingredients:

  • 2 tsp extra virgin coconut oil
  • 1 cup bell pepper, diced
  • 1 onion, diced
  • 3 cups broccoli florets
  • 14 whole eggs or egg whites
  • 1 cup unsweetened nut milk (cashew, coconut, etc.)
  • Dash of sea salt and pepper 2 tsp extra virgin olive oil

Instructions:

  1. Preheat the oven to 350 F°
  2. Add coconut oil to a large non-stick pan over medium heat and sauté the onions and peppers for 2-3 minutes. Add the broccoli and cook for another 2 minutes.
  3. In a medium sized bowl, whisk the eggs and nut milk together. Add the sautéed vegetables with salt and black pepper.
  4. Pour a drop of olive oil onto a paper towel and use it to coat the muffin tins or use muffin liners.
  5. Pour 1/4 cup of the egg/vegetable mixture into each individual muffin tin.
  6. Bake in the oven for 20-25 minutes.
  7. Allow the muffins to cool on a drying rack. Store a few in the refrigerator for the week. The rest can be stored individually in the freezer for the next four weeks.
  • Thaw by adding to the refrigerator the night before.
  • Optional Toppings: avocado slices and hot sauce

SERVES: 36 muffins

Breakfast Casserole

Ingredients

  • 1 tsp ghee
  • 1  bell pepper, diced
  • 1/2 onion, diced
  • 1 lb ground turkey
  • 1 tsp sea salt
  • 1 tsp pepper
  • 6 eggs
  • 1/2 cup coconut milk

Directions

  1. Heat oven to 375 degrees.
  2. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent, about 3-5 minutes.
  3. Add ground turkey, salt, and pepper. Break apart turkey with a wooden spoon and cook until slightly browned.
  4. In a large bowl, beat together eggs and coconut milk.
  5. Add the egg mixture to the ground turkey and veggies and pour into a greased 9-in pie pan or casserole dish of your choice.
  6. Cook for 35-40 minutes or until the eggs are set.

Root Vegetables & Brussels Hash

Ingredients:

  • Root vegetables of choice (sweet potatoes, butternut squash, parsnips, beets, etc.)
  • Brussels sprouts
  • Olive oil
  • Sea salt
  • Pepper
  • Garlic powder

Instructions:

  1. Preheat oven to 400°F
  2. Cut root vegetables into uniform-sized cubes
  3. Throw root vegetables and brussels sprouts into a medium bowl and toss with olive oil, salt, pepper, and garlic powder
  4. Arrange vegetables in a single layer on a baking sheet and bake for about 20 minutes
  5. Enjoy with eggs over top , if desired!