Category Archives: Breakfast

Great ways to fuel your morning

Mint Chocolate-Chip Protein Boost

Dessert for breakfast? WHY NOT????!!!

I have been on a protein shake breakfast kick for quite some time.  I like this option because it’s quick to make and I can enjoy it on my drive to work.  When I am sipping this out of my straw I often find myself saying out loud: “YUM” or “O my gosh this is good!”

This shake is a GREAT way to sneak veggie’s into your husbands or kids breakfast:)

For the protein component I really do like whey the most, I think it adds a creaminess that vegetarian protein powders don’t.  Whey also seems to “puff up” the shake which adds some bulk to it.  I’ve said this before and I’m sure I’ll say it again: I love bulky food because it makes me feel full!  I do not enjoy feeling deprived!

It is important to be careful about what brand of whey protein you buy because many of them contain a crap load of sugar, artificial colors, growth hormones and other ingredients that I certainly wouldn’t consider “clean”.  The brand that I have found to be the best is available at Walgreen’s for a decent price; it’s sourced from grass fed cows that are free of growth hormones and it’s sweetened with stevia.  It’s called: Natural Whey by Bodylogix- Vanilla Bean.

Did I mention that this recipe taste’s like mint chocolate chip ice cream?


1 Scoop Whey Protien

1 cup non-dairy milk (I like unsweetened cashew milk)

1/2 frozen banana

additional ice-cubes (add as many as you like to make the thickness you desire)

1 cup spinach or other green

1 drop peppermint extract (start with one drop and add more if you need)

additional stevia or other sweetener of choice (if you want it sweeter-try it without this first because the bananas and protein powder already have stevia)

1-2 Tbsp dark chocolate chips


Toss all ingredients except the chocolate chips  in a blender (I use the Ninja) and blend until smooth.  Add the chocolate chips and blend briefly so the chips get chopped up but not emulsified.  I like to use a wide straw to drink, the chips should be small enough to fit through the straw.

You might be able to get away without adding the banana but I have found that it adds to the creamy texture.


PB n’ SP

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Peanut Butter and Sweet Potato – PB n’ SP

Scrumptious, Satiating, and Super Simple!

  • Bake Sweet Potatoes (refrigerate until breakfast if you are pre-baking.  I pre-bake two sweet potatoes per week and divvy them up for weekday breakfasts)
    • Preheat oven to 400
    • Stab sweet potatoes with forks
    • Place on rack with tin foil below the potatoes
    • Cook until the sweet potatoes are very soft when you squeeze them (~30 min)
  • Cut into 1/2″ Slices when you are ready to eat- however many you want.  I usually do about 3 slices and keep the rest of the potato for the next day.
  • Heat if desired (I have eaten these cold, microwaved, and sauteed.  It’s best when sauteed in butter and browned on each side, but I love it any old way.)
  • Top with a dollop of Peanut Butter, dash of Cinnamon, and douse with salt (kidding about dousing, but I do love salt)

No need for silverware.  Just eat like you would a really gooey cookie.

Experiment on the tater toppings.  Of course, nutritional yeast, turmeric, and salt are another great combination!

Simple Paleo Egg Cups

Annie: My resolution for 2016 is to get organized! One component of being organized is meal planning. I am not one of those people who makes the same recipes all of the time. But with a toddler always clinging to my leg now, I need to have go-to meals.

I decided to try Once A Month Meals (OAMM). The way that it works is you pay a monthly fee to use recipes they have gathered to create meals that you can prepare and freeze. You select from their recipes –breakfast, lunch and dinner. They create your shopping list, prep list, cooking day instructions, recipe cards and thaw sheets. They recommend that you do your shopping and prep on separate days. Then you need one whole day to cook all of the meals.

I picked out 13 recipes to make for my first OAMM cooking adventure! I did my grocery shopping one day and my cooking on another day – I didn’t do any prep, which I would recommend to do beforehand to make your cooking day shorter. My mom came over to help watch my toddler so I could cook. I was in the kitchen from 9:00 am to 4:00 pm. It was a marathon, but I got it done! It’s been so nice just to go out to the freezer and pull out something yummy! One of our favorites so far is Simple Paleo Egg Cups. Super easy to make, then freeze until you are ready to eat!


Single Serving Protein Packed Pancake

As a women in the natural resources field I have always felt very passionate about being strong, both mentally and physically. In 2011 I took my passion to another level; I competed in a figure competition (and took first place in my class)!  Truth be told, this had been a bucket list item of mine since I was a child when my mom brought me to my first bodybuilding competition in Colorado Springs. In the year preceding the competition I declared myself as my own personal trainer and nutritionist.  I trained hard, held myself accountable and spent a lot of time behind the computer researching various lifting and meal plans.  About those meal plans:much of what the popular trainers recommend for muscle building wasn’t what I considered healthy, it just didn’t fit with what I wanted to be putting in my body.  I saw lots of artificial sweeteners, refined protein bars,  protein powders with extensive ingredient lists and conventional meats (and lots of them).  I ended up making my own versions of many of the foods I was “supposed” to be eating.  While I was happy to go back to my regular eating regime when the competition was over (so was my husband) the recipe I am sharing here is one that has stuck around.



I love this recipe because I love pancakes (I don’t think many people know this) but I don’t love the way the white refined flour and sugary syrup makes me feel.  This recipe, is packed with healthy protein (coconut flour and peanut butter), fiber (coconut flour and psyllium husk), antioxidants (berries) and nutrients like potassium (banana).  I will let you in on another secret: I love eating, I love eating a lot of food!  Just wait until you see the plate size pancake that this recipe makes, it’s sure to satisfy you!  FYI- I eat on small plates, it tricks my mind into thinking I’m eating more!

If I have time during the week I will make this, but mostly this is a good weekend breakfast.

Powerful ingredients!

Powerful ingredients!

Ingredients (serves one):


1 tbsp organic coconut flour

1 tbsp ground psyllium seed husk (you can find in the natural foods section)

1/2 tsp baking soda

1 tsp vanilla

1/4 cup unsweetened cashew milk (any milk will do-I’ve used them all!)

1 organic free range egg + 1 egg white (the extra yolk goes to the pups)

1/2 tsp coconut oil

Topping (play with this, top these with whatever you want, just make sure it is healthy!)

1/4 cup blueberries (optional)

1/2 banana (optional)

1 tbsp organic peanut butter (optional)

a drizzle of real maple syrup (optional)


Whisk with fork until all lumps are gone.

Whisk with fork until all lumps are gone.

Pancake:  Toss all pancake ingredients into a small bowl and whisk (excluding coconut oil).  Drop oil in non-stick pan and heat.  Once the oil is melted spread it around to cover the surface.  Drop the pancake mixture in and spread it out to form a large round cake.  Cook on medium until the sides start to firm up (much like a regular pancake).  Flip- carefully, if it looks too wet let it cook on the first side awhile longer.  Let it cook approximately five more minutes, it should feel slightly firm to the touch).

Make sure you have a dog or two to share the second yolk with!

Make sure you have a dog or two to share the second yolk with!

Topping:  Mash banana and peanut butter together and spread on pancake.  Just to let you in on a secret- this is extra good if your banana is frozen: just let is thaw enough to mash with a fork.  Top with blueberries and a drizzle of maple syrup. Power on!

Optional toppings

Optional toppings

Coconut flour is a grain free flour made from the meat of the coconut.  You can find it at your local food coop, in the natural foods section of the grocery store or online.  If you are interested in learning more about cooking with coconut flour and the benefits check out this blog: The Nourished Kitchen.


Paleo Breakfast Casserole

casseroleThis recipes comes from Cavegirl Cuisine.

This breakfast casserole is awesome for a large group get together, especially in the fall and winter! I hate having to cook in the morning when I have company! I just want to sip my tea and chat with everyone and smell breakfast cooking. So I prepare the casserole all the way up to the baking part. I combine the ingredients, then cover it with foil and freeze it. I like using the throw away aluminum casserole dishes so there is no clean up either! The day before I plan to bake the casserole I take it out of the freezer and thaw it in my refrigerator. The next morning I pop it in the oven to cook!

Feel free to replace the bacon with sausage for the meat portion of the dish. I used venison sausage and it was tasty!


Great Morning “Muffin” Sandwich

Got eggplant?

Low calorie, rich in potassium, iron, zinc, B-vitamins and anthocyanins (super healthy antioxidants); Eggplants are one of my favorite summer vegetables!  I love to toss sliced eggplant on the grill or roast it in the oven (if the weather isn’t too hot) and then add it to salads, pea-sto pasta, eat them as a meaty side, or my new favorite: use the muffin sized slices as a replacement for bread!  Yes, you read that correctly: bread!

I concocted this recipe because I had roasted an abundance of eggplant and needed to use it up.  I hate to let food go bad!!  Anyways, I was dreaming of an egg muffin sandwich and the idea hit me: use the eggplant as the muffin!  This is a great grain free, veggie rich, protein-filled way to start the morning (It would be great served at anytime of the day).

Selecting an eggplant: ripe eggplants have a purple, glossy skin.  They should feel firm and heavy.

Step 1: Roasted/Grilled Eggplant:


1 large eggplant

1-2 Tbsp Extra Virgin Olive Oil

Sea Salt

Sliced eggplant

Sliced Eggplant. Flesh should be nice and white.

Method: Slice the eggplant into 3/4-1 inch slices.  If roasting in oven preheat to 425 degrees.  Drizzle with oil: Eggplant is very porous and will soak up A LOT of oil, I have found that the best way to minimize the oil while still provide enough to make it tasty is to drizzle the oil on a cookie sheet and then swipe the eggplant slice over the oil, turn it over and do the same thing on the other side. Do this until all of the slices have a thin coating of oil. You could also baste the oil on with a brush.  Sprinkle sea salt on each slice.  If roasting, just keep the eggplant on the cookie sheet and put in the oven.  Roast for 15-25 minutes or until the slices start to soften and turn golden brown.  If grilling, you can put the slices directly on the grill.  Grill over low to medium heat until they are tender to the touch and golden brown (you will need to flip them once).  When they are done, remove them from the heat and enjoy.  Cooked eggplant can be stored in an airtight container for approximately 5 days (it never lasts me that long!).

Tiffany's eggplant oiling method.

Tiffany’s eggplant oiling method.

Muffin Sandwich:

Ingredients (per sandwich):

2 slices roasted eggplant

1 farm raised egg

1 slice cheese (I used smoked Gouda and boy was it good!)

1 Tbsp Nutritional Yeast (optional, I always put this on my eggs)

1 tsp turmeric (optional,  always put this on my eggs)


Fry egg over easy. If the eggplant is still warm, put cheese on the eggplant and then top with the egg.  The warmth of both should melt the cheese. Add optional ingredients to egg and top with second eggplant slice.  I like to enjoy this breakfast while sitting on the deck on a warm summer morning!

Eggs in a Bag


Camping season is coming up and it’s time to start planning your meals!  Breakfast can be messy and time consuming when all you want to do it get out and start enjoying your vacation.  It is very tempting to go extremely easy and buy some donuts or instant oatmeal for breakfast, but resist the urge.  Eggs in a bag is healthy, easy, fun, and almost no mess!2015-05-24 10.05.43

Eggs in a bag can be simplified even more if you prep before you go.  I highly recommend cutting up all your fixings before go.  And while we’re on the subject, I recommend buying a chopper like this  Vidalia Chopper or this one which has one more blade.  It will seriously save you soooooo much time and I use it ALL the time!

Ingredients can be anything that you would normally put in an omelet.  In my experience, they do not need to be pre-cooked (except if you’re adding meat).  If you prefer to cook the veggies first, that is totally fine too.


Jaime’s mom, Debbie, making Eggs in a Bag while Horse Camping at Crowhassan Park

Here are some options for your eggs in a bag:
Eggs (2 or 3 per person)
chopped onions
chopped mushrooms
chopped bell peppers
sliced spinach
diced ham
chopped tomato (fresh or sun dried)

Sides to add after the eggs have cooked:
Greek Yogurt (or sour cream)
Cheese (feta or manchego are great options)
Tortilla to wrap it in (optional – I prefer Ezekiel brand which is a sprouted grain tortilla shell)
Seasonings – salt, pepper, thyme, chives, parsely

Tools Needed:
Freezer Ziploc Baggies (sandwich or quart size)
Large pot for boiling water
Stove or fire to boil water
Ove Glove


  1. Bring a large pot of water to a boil
  2. While waiting for the water to boil, set up a buffet line with all the ingredients


    Ready to put the bag in the boiling water!

  3. Choose all the ingredients you’d like in your “omelet” and put into the Ziploc bag, including the eggs.
  4. Close the bag and smoosh all the ingredients together (this is the fun part!)  Make SURE to get as much air out as possible or it will expand like a balloon.
  5. Label your baggie with your name or a fun drawing
  6. Drop the baggie into a pot of boiling water.  The eggs cook faster if you can lay your bag flat on it’s side. You can even stack a couple bags on top of each other.
  7. After a few minutes, flip the bag if not already fully submerged.
  8. Using a pair of tongs, grab the bag and check your eggs every few minutes for done-ness.  The time it takes to cook totally depends on how hot the water is and how much stuff you have in your bag.
  9. When you can squeeze the bag (with the Ove Glove) and there is no runny liquid, your eggs are done.  (If you are adding cheese, it is harder to tell if the eggs are done, so I recommend waiting to add cheese until after you are done cooking the egg baggie.)

At this point you are done.  Add the toppings of your choice and a tortilla if you’d like a burrito style breakfast.


Breakfast on the Go Muffins

Adapted from “Make Ahead Paleo” Breakfast Muffins

Annie: OK, I admit that I’m one of those people that eats two breakfasts most days! The second breakfast requires something that is portable, packed with protein and veggies and most importantly, yummy! I make a batch of these muffins every two weeks and pack two each day for work.


  • ½ cup raw sunflower seed flour*
  • 1/3 cup coconut flour, sifted
  • 1 tsp cinnamon
  • ½ tsp baking soda
  • 1/8 tsp ground cloves
  • ¼ ground ginger
  • Pinch of salt
  • 6 eggs
  • 2 tsp vanilla extract
  • 1/3 cup maple syrup or honey
  • 1 cup finely shredded carrots
  • 1 cup finely shredded zucchini
  • ½ cup finely shredded coconut, unsweetened
  • ¼ cup chopped raw walnuts or pecans
  • 1/3 cup raisins
  • ¼ cup raw pumpkin seeds

*Sunflower seed flour is really easy to make and much more affordable than almond flour. I substitute sunflower seed flour for almond flour in all of my recipes. To make sunflower seed flour, measure out the amount of seeds the recipe calls for and then toast them. I toast them in my toaster oven, but you could toast them in a pan over the stove. I let the seeds cool down slightly, then I put in my food processor and chop them until the seeds are converted into a lumpy, flour-like texture – you can add some neutral cooking oil during chopping to get the seeds more finely chopped. Then add the flour to your recipe!


  1. Preheat your oven to 350̊F
  2. In a small bowl, mix together the dry ingredients
  3. In a medium sized bowl, whisk the eggs until light and frothy. Add the vanilla extract and maple syrup or honey and combine
  4. Add the dry ingredients to the egg mixture and blend well with a hand mixer. Stir in the carrots, zucchini, coconut, walnuts, raisins and pumpkin seeds until well mixed
  5. Spray muffin tin with coconut oil (I use a silicone muffin tin) or line tin with paper liners. Divide the batter evenly amount the muffin cup, filing each cup about three-quarters full
  6. Bake the muffins for 25-30 minutes or until they are browned and the centers are set
  7. Cool the muffins on a wire rack for 10 minutes, then remove them from the tin and cool completely
  8. Store the muffins in an airtight container in the fridge or freeze them (I freeze half for the next week)

High Octane Oatmeal

As a nursing mom, I’m always trying to make sure I eat enough protein to keep my breast milk production up. Breakfasts are the hardest for me because in the winter I crave oatmeal, but I know I need to eat eggs to get more protein. I was cooking my oatmeal and making 2 sunny side up eggs, but then I dirtied two pans, which I had to clean later and with a new baby, you don’t get a lot of time in the day! So I had an epiphany one day – why not cook my oatmeal and egg together? So I did, and boy was it good, rich and satisfying. I’ll never eat oatmeal again without an egg!


1 cup water

1/2 cup thick cut oats

pinch salt

1 egg (I use pasture-raised organic eggs)


  1. Add water and salt to medium sized pan on the stove
  2. Heat the water to boiling
  3. Add oatmeal and egg and stir to combine
  4. Turn heat to low and simmer oatmeal for 7 minutes
  5. Remove oatmeal from heat and add your own sweetener and milk

TIP: You can add your favorite fruit your oatmeal too, pumpkin or sweet potato works too, just add at Step 3! I like to add strawberries, then stevia, honey and cashew milk. Yum!

Perfect-Peel Hardboiled Eggs

No, this is not necessarily a “recipe.”  It is an idea that can simplify your breakfast routine so you can have more time and energy to make the other fun recipes in this blog!

In my quest to be efficient, when it comes to cooking, I collect kitchen gadgets.  An egg cooker is one that you will not regret taking space on your countertop, if you love to eat eggs!  Many people have issues cooking hard boiled (or soft/medium boiled) eggs because it can be time consuming, and they are often really hard to peel.  I can’t explain the science behind it, but the eggs that come out of the egg cooker are easy to peel approximately 93.7% of the time… even when they are fresh from the farm.  I get my eggs from Marshwatch Farms.  Great farm, happy chickens, wonderful people!

These are the beautiful chicks that REALLY make my breakfast!

These are the chicks that REALLY make my breakfast! Thanks to Joe and Terri Adams at Marshwatch Farms for taking care of these beauties and moving the chicken tractor every day!

I have been eating 2 hard boiled eggs for breakfast every day at work for the past 7 years.  (Weekends are another story.)  I like the routine and not having to think about what to eat for breakfast during the week.

If I had to pick one, I prefer free-range eggs over organic. You can choose what’s most important to you. I like knowing they are getting exercise and eating things chickens are supposed to eat.

I actually cook them at work.  This may sound odd, but if you can get to work 45 seconds earlier, you have time to cook your eggs at work.  Why do I eat my eggs at work?  A couple reasons.  1)  I am not hungry before I leave for work.  2)  If I cook my eggs at home, I often forget them in the egg cooker.

If you have a lunchroom for your egg cooker, that is the best as it can put off a slight egg odor.  My cooker is perfect for work because when it’s done, it shuts off on it’s own.  You don’t want one with an annoying buzzer that sounds like a smoke alarm when your eggs are done.  This is a sure way to get your boss on your bad side.  I got my cooker from my Grandma when she was moving to the nursing home.  It is from the 60’s so unfortunately I can’t recommend the one I have.

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Add eggs, add water, cover, turn on. Done!

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Grandma’s Egg Cooker

The one I have at home is a newer model and I do not recommend it because the alarm is obnoxious and it doesn’t shut off automatically when it is done.  You can google “egg cooker” or “egg cooker with auto shut off” to see what works best for you.  Some are even combined with veggie steamers!  Better to google “vegetable steamer egg” if you’re looking for something like that.  When mine dies, I might try one like this or maybe something more elaborate like this Veggie Steamer that can also cook eggs.


-electric egg cooker
-power source

How to make:

1) Put eggs in egg cooker
2) Put water in egg cooker
3) Turn on egg cooker (that’s basically all – but I’ll continue with my routine)

4) Go to your desk and start your day
5) In about 45 minutes when you start to get hungry, remember that you have warm eggs waiting for you in the lunchroom.  It’s a good time to get up and stretch your legs anyway.  (it only takes about 10 minutes to cook them, so you can get them anytime after that… they just might be hot to eat and I’ve found the longer they sit, the easier they peel)  If you want soft boiled, you’ll have to get them out of the cooker earlier as they will continue to cook as they sit.
6) Rinse the eggs in cool water to clean them off and if they are too hot to hold, rinse until you can handle them (10-20 seconds).
7) Grab a dish towel or paper towel, wrap your eggs, and walk back to your desk.
8) Crack and peel your eggs and sprinkle with sea salt and/or your choice of seasoning that you keep at your desk (only drawback here is that people may think you tooted if they don’t know you’re eating eggs… they’ll get over it!).  I can peel my eggs in 10 seconds or less – they seriously peel so easily!
9) Enjoy your warm eggs – they taste sooooo much better when they are warm!
10) Toss egg shells in the trash, or save for compost or other fun uses:

You can tell by the shells how easily it came off!

You can tell by the shells how easily it came off!

If you have any comments on a good or bad brand of egg cooker or steamer, please leave comments below!