Oatmeal with Cardamom and Cranberries

The spicy-sweet flavor and aroma of cardamom pairs perfectly with tart cranberries in this oatmeal. Raw honey and almond milk add even more rich flavor.

Oatmeal with Cardamom and Cranberries Healthy Breakfast Recipe

Oatmeal with Cardamom & Cranberries Recipe

Total Time: 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 4 servings, about ½ cup each

Ingredients:
2 cups water
2 Tbsp. unsweetened dried cranberries
¼ tsp. sea salt (or Himalayan salt)
1 cup old-fashioned rolled oats
½ tsp. ground cardamom (or ground cinnamon)
1 tsp. raw honey (optional)
1 cup unsweetened almond milk

Preparation:
1. Bring water, cranberries, and salt to a boil in medium saucepan over medium heat.
2. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.
3. Add cardamom; mix well. Let oatmeal stand 1 minute before serving.
4. Divide evenly between two serving bowls; top each evenly with honey (if desired) and milk.

Nutrition Info (per Serving):
Calories: 104
Fat: 2 g
Carbohydrates: 19 g (Fiber: 3 g; Sugars: 4 g)
Protein: 3 g

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Plum Bran Muffins

These moist, whole wheat bran muffins have less than 100 calories each! Plums, prunes, and rich apple butter make them naturally moist and sweet. They make a great grab-and-go breakfast or snack you can eat anytime.

Tip: It’s easy to remove skins from plums. Dip plums, one at a time, in boiling water for 1 to 2 minutes. When you remove them from the water the skin should easily slip off.

Plum Bran Healthy Muffin Recipe

Plum Bran Muffins

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 12 servings, 1 muffin each

Ingredients:
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 cup chopped skinned plums (about 2 medium)
½ cup chopped pitted prunes

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add plums and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.

Nutritional Information (Per Serving):
Calories: 98
Total Fat: 1 g
Total Carbohydrates: 22 g (Fiber: 3 g; Sugar: 5 g)
Protein: 4 g

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Scrambled Egg Whites with Steamed Sweet Potato

By adding sweet potatoes as a side to your scrambled egg whites, you add even more nutrients to your breakfast plate. Rosemary adds great, fresh flavor. If you don’t have rosemary you can use any fresh herb you like; try thyme, chives, or cilantro.

Save time by making this breakfast with leftover roasted or baked sweet potatoes. Or, instead of steaming, you can quickly cook one in a microwave while you prepare the rest of this breakfast.  Pierce a sweet potato four to five times with a fork, and microwave it on high for 4 to 5 minutes, or until tender. Peel it and cut into pieces, or slice it in half and scoop out the center.

Sweet Potato and Eggs Healthy Recipe

Scrambled Egg Whites with Steamed Sweet Potato

Total Time: 16 min.
Prep Time: 5 min.
Cooking Time: 11 min.
Yield: 1 serving

Ingredients:
Water
½ large sweet potato, peeled, cut into 1-inch pieces
4 large egg whites
1 large egg
1 tsp. olive oil
2 fresh rosemary sprigs, leaves removed and chopped, stems discarded

Preparation:
1. Fill bottom of steamer with 2 inches of water; bring to a boil over high heat. Place sweet potato in top of steamer; steam for 5 to 7 minutes, or until fork-tender. Set aside.
2. Combine egg whites and egg in a small bowl; whisk to blend.
3. Heat oil in medium skillet over medium heat.
4. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until set.
5. Place eggs and sweet potato on a serving plate. Sprinkle sweet potato with rosemary; serve immediately.

Tip: Sweet potato can also be cooked in a microwave. Pierce clean sweet potato 4 to 5 times with a fork. Microwave on high for 4 to 5 minutes, or until tender. Peel and cut into pieces.

Nutritional Information (per serving):
Calories: 238
Total Fat: 10 g
Total Carbs: 15 g (Fiber: 2 g; Sugar: 4 g)
Protein: 22 g

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Berry Baked Oatmeal

This easy baked oatmeal recipe is the perfect make-ahead breakfast for busy mornings… I headed to work at 5 this morning and the last thing I wanted to think about was getting up early to get breakfast ready — so make it the night before!! Bake it in advance and reheat portions as needed. You’ll love this delicious and nutritious on-the-goal meal!!
Berry Baked Oatmeal Healthy Vegitarian Recipe
Berry Baked Oatmeal

Ingredients:
3 cups old fashioned rolled oats
Drizzle of agave
1 ½ tsp baking powder
¾ tsp ground cinnamon (I double this if making plain or banana-nut flavor)
½ tsp salt
2 eggs, lightly beaten
2 ½ cups nonfat or almond milk, plus additional milk for serving
1 tsp pure vanilla extract
4 tbsp extra virgin coconut oil, melted
2 cups fresh berries (larger berries chopped)

Instructions:
Preheat oven to 350°F.
Spray the baking dish with EV coconut oil
Combine all dry ingredients.
Place half the oat mixture in the baking dish, top with half the berries, and then top with the remaining oat mixture.
Whisk the eggs, milk, vanilla, and melted coconut oil. Pour over the oats.
Top the oats with the remaining berries.
Gently shake the baking dish back and forth from side to side to allow the wet mixture to get down into the oats.
Bake uncovered for about 40 minutes, until oats are tender, and the mixture is set.
Serve immediately with a splash of milk, or cool, then cover and refrigerate to reheat later.

Notes:
If the oatmeal firms up too much after cooling, you can add a little water before reheating it to make it creamy again.
Flavor variations: You can leave out the berries or replace the berries with sliced bananas and chopped walnuts for banana-nut oatmeal.

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Avocado Bacon & Eggs

I’ve been focusing and eating foods from the earth and from the animals that roam the earth and discovered the ketogenic lifestyle! I think I found my soul mate “diet”!!! And the best part?!?! The foods and recipes I’ve been trying out are out-of-this-world delicious!!! Give it a try with today’s breakfast, and let me know what you think in the comments…

Avocado Bacon and Eggs Healthy Ketogenic Recipe

Avocado Bacon & Eggs

Ingredients:
1 medium Avocado
2 eggs
1 piece of cooked bacon, crumbled
1 TB of low-fat cheese
pinch of salt

Instructions:
Preheat oven to 425.
Begin by cutting the avocado in half and removing the pit.
With a spoon, scoop out some of the avocado so it’s a tad bigger than your egg and yolk. Place in a muffin pan to keep the avocado stable while cooking.
Crack your egg and add it to the inside of your avocado. Sprinkle a little cheese on top with a pinch of salt. Top with cooked bacon.
Cook for 14-16 minutes. Serve warm.

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Huevos Rancheros

This Mexican egg dish makes a perfect breakfast/brunch! The recipe is already protein-packed, but you can add black beans to up the grams (and flavor) even more!

Huevos rancheros healthy recipe

Huevos Rancheros

Total Time: 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
1 medium onion, chopped
1 (14.5-oz.) can diced tomatoes
1 (4-oz.) can diced green chiles
½ tsp. ground chili powder
¼ tsp. sea salt
Nonstick cooking spray
4 large eggs
4 corn tortillas, warm
2 Tbsp. finely chopped red onion
2 Tbsp. shredded Monterey jack cheese
Cilantro leaves (for garnish; optional)

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add tomatoes and green chiles; cook, stirring occasionally, for 10 minutes.
4. Season with chili powder and salt; cook, stirring frequently, for 5 minutes. Remove from heat. Set aside.
5. Heat large nonstick skillet, lightly coated with spray, over medium heat.
6. Add eggs one at a time, taking care egg whites don’t touch; cook, covered, for 3 minutes. Remove lid. Cook to desired yolk consistency. Remove from heat.
7. Top each tortilla evenly with onion mixture. Top gently with egg and top evenly with red onion and cheese.
8. Garnish with a cilantro leaf if desired.

Nutritional Information (per serving):
Calories: 191
Total Fat: 9 g
Carbohydrates: 19 g (Fiber: 3 g; Sugar: 5 g)
Protein: 9 g

Cashew and Oat Hotcakes

This recipe is a simple and tasty way to get protein into your breakfast. Mix in berries to your liking and you have one heck of a meal.

Cashew and Oat Hotcakes Recipe

Cashew and Oat Hotcakes

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 7 servings, 2 hotcakes each

Ingredients:
2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash Himalayan salt (or sea salt)
1 large egg
1 Tbsp. coconut oil, melted
1⅓ cups distilled water
1 tsp. vanilla extract
1¾ cup mixed berries

Preparation:
1. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
2. Add egg, oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
3. Heat medium nonstick skillet over medium heat.
4. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
5. Flip with spatula and cook for 30 seconds.
6. Repeat with remaining batter.
7. Serve pancakes topped evenly with berries.

Nutritional Information (per serving):
Calories: 177
Total Fat: 8 g
Total Carbs: 22 g (Fiber: 4 g; Sugar: 3 g)
Protein: 6 g

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Healthy Breakfast Coconut Quinoa

My new go-to breakfast after the Ultimate Reset Cleanse!! Absolutely delicious and packed with nutrition to get you through the morning feeling great!

Healthy Breakfast Coconut Quinoa Recipe

Healthy Breakfast Coconut Quinoa

Ingredients:
1/2 cup uncooked quinoa
1 cup light coconut milk
1 tablespoon coconut oil
2 large apples (cored and cut in ¼-inch thick slices, skin left on)
1 ½ teaspoons ground cinnamon
¼ teaspoon nutmeg
2 tablespoons water
1 tablespoon real maple syrup
1 ounce pecans (about 20 halves), finely chopped

Instructions:
In a small pot, combine the quinoa and coconut milk. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the quinoa has absorbed the coconut milk, about 15 minutes. Pay attention as the quinoa is done cooking and stir more frequently to prevent burning.

Meanwhile, in a large nonstick skillet, heat the coconut oil over medium-high heat. Add the apple slices and cinnamon and toss to coat the apples in the cinnamon and oil. Add the water and cook, stirring frequently, until the apples are tender and golden, about 5 minutes. Remove the pan from heat and stir in the maple syrup.

To serve, spoon about 1/2 cup of quinoa into 4 bowls. Divide the cinnamon-maple apples among the bowls and sprinkle the top of each with 1 tablespoon of chopped pecans.

Nutrition Information (per serving):
Calories: 275
Total Fat: 14g
Total Carbs: 36g (Fiber 5g)
Protein: 4g

ENJOY!!

Vanilla Yogurt Protein Bowl Recipe

This is no ordinary bowl of yogurt! We amped up the nutrition with a scoop of Vanilla Shakeology (or you can use a protein powder) and topped it with fresh strawberries, bananas, and sliced almonds. It’s a great way to fuel your morning workout, or as a satisfying snack anytime.

Vanilla Protein Yogurt Bowl

Vanilla yogurt protein bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
⅔ cup reduced fat (2%) plain yogurt
1 scoop Vanilla Shakeology (or protein powder of your choice)
5 medium strawberries, chopped
½ large banana, chopped
1 Tbsp. sliced raw almonds

Preparation:
1. Combine yogurt and Shakeology in a small bowl; mix well.
2. Divide yogurt mixture evenly into two medium serving bowls.
3. Top each bowl evenly with strawberries, banana, and almonds.

Nutritional Information (per serving):
Calories: 354
Total Fat: 9 g
Carbohydrates: 48 g (Fiber: 7g; Sugars: 26 g)
Protein: 26 g

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