Category: Breakfast

12 Jul 2019

Chocolate Avocado Banana Pudding

This pudding is rich, creamy, delicious and so NUTRITIOUS!!  It’s full of fiber, protein, healthy fats and antioxidants.  Topped with fresh organic berries and you really have it going on!  I prefer to serve mine as a dessert but it is healthy enough to eat for breakfast!! This makes approximately 3-4 servings.  Cover and refrigerate.  I think it will keep a few days in the fridge but it doesn’t last that long in my house so I’m not completely sure on that!!     


Ingredients:  3-4 servings

  • 1 ripe avocado
  • 1 small banana
  • 1 Tbsp virgin coconut oil
  • 2 Tbsp raw organic cacao powder
  • 1-1½ cup coconut, almond or pea protein milk (start with 1 cup and add more if needed)
  • 1 large scoop of whey or pea protein powder
  • xylitol or stevia to taste (or sweetener of choice)
  • pinch of Himalayan salt (optional)
  • 1-2 dashes of cinnamon
  • berries, unsweetened coconut flakes, hemp seeds or cacao nibs (for toppings)



  1. Add all the ingredients to a food processor.  (You could also use a blender or hand mixer.)
  2. Mix until smooth and creamy.  Scrap sides of container halfway between blending.
  3.  Serve in individual ramekins and add your favorite toppings.
19 Oct 2018

Loaded Banana Sandwich

I got the idea for this banana sandwich when I saw a similar one online and I decided to put my own twist on it.  There are countless combinations and you could totally make this your own by adding all your favorites.  I used almond butter and some homemade blueberry, peach chia jam for the inside and then sprinkled on all kinds of yummy goodness!  Enjoy for breakfast or really anytime of the day!



  • Banana
  • 2 tsp almond or other nut butter
  • 2 tsp approved jam (I have a winner in my recipe index)
  • 1-2 Tbsp coconut butter, softened
  • 1 tsp cacao powder
  • cacao nibs
  • shredded coconut
  • hemp seeds



  1. Slice banana in half lengthwise.
  2. Spread one side with the nut butter and the other side with the jam.
  3. Sprinkle hemp seeds on either side.
  4. Put the two banana slices together to form a sandwich.
  5. Mix the cacao powder into the coconut butter and drizzle over the top of the banana.
  6. Sprinkle entire banana with cacao nibs, shredded coconut and additional hemp seeds.
  7. Enjoy!
24 Sep 2018

Grain-Free Peach Muffins

Peach season is the best here in Virginia!  We are very fortunate to have all these wonderful peach orchards around us.  The peaches are seriously so sweet and delicious.  I love just eating them whole but I also love adding them to favorite recipes.

I know the ingredient list for these peach muffins looks a little lengthy at first glance but don’t let that deter you.  If you have everything organized and ready to go it’s really not difficult at all.  The crumble topping isn’t a must but it’s worth making the extra effort.  The other great thing about these muffins is that they freeze very well.  I usually individually wrap them in saran wrap and put them in the freezer.  Then simply pull a few out ahead of time and leave them on the counter.     

Note:  I added pumpkin pie spice and cardamom on a whim.  If you don’t have them in your cabinet, no worries, just omit.  Also, this makes 12 regular size muffins, however, I wanted a little bigger muffin to share with neighbors so I made 11 instead.  


Ingredients: (Makes 12 muffins)


  • 1/3 cup almond flour
  • 2-3 Tbsp coconut sugar
  • 1 tsp cinnamon
  • 2 Tbsp coconut oil, melted
  • 1/4 cup walnuts, coarsely chopped
  • pinch of salt


  • 4 eggs, room temperature
  • 1/4 cup almond or coconut milk, room temperature
  • 2 Tbsp unsweetened applesauce
  • 1 Tbsp lemon juice and zest
  • 1/3 cup coconut sugar or raw honey
  • 1/4 cup coconut oil, melted
  • 1½ tsp vanilla


  • 1 cup almond flour
  • 5 Tbsps coconut flour
  • 1/3 cup tapioca flour
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1/2 tsp cardamom
  • 1/2 tsp sea salt
  • 1 cup peaches (not too juicy)
  • 3/4 cup walnuts, chopped



  1. Preheat oven to 350 degrees.  Grease a muffin tin and set aside.
  2. In a small bowl, add the ingredients for the crumble.  Use a fork to combine and set aside.
  3. In a medium-sized mixing bowl, combine all the dry ingredients, except the sugar and walnuts.  Set aside.
  4. In a large mixing bowl, beat the eggs, milk, applesauce, vanilla, sugar, oil, lemon juice and zest.
  5. Gently stir dry ingredients into the wet ingredients.  Mix just until combined.
  6. Fold in the walnuts and peaches until incorporated into the batter.
  7. Divide the batter among the prepared muffin cups.  Top each muffin with a small amount of the crumble mixture.  Gently press into batter.
  8. Bake for 18-20 minutes or until muffins are golden brown and a toothpick inserted in the center comes out clean.
  9. Allow muffins to cool briefly, then transfer to a cooling rack.

**  Top with homemade blueberry peach chia seed jam!!  (You’ll find the recipe under sauces.)

04 Sep 2018

Cucumber, Blueberry and Basil Protein Smoothie

I love making a quick and nutritious smoothie in the morning, especially after a good workout.  I’m all about using healthy ingredients to create different flavors that are tasty and filling.  There are endless combinations you can try that will keep your taste buds happy!  When making a healthy and nutrient-rich smoothie, you want to always try and include 3 main components… 1) a quality protein powder; 2) a healthy fat source (full-fat coconut milk, MCT oil, coconut oil, avocado, nut butters; 3) an added fiber (ground flaxseed, chia seeds, avocado, berries, greens, approved fiber supplement).  By following these simple guidelines it will help ensure that you don’t start your day with a big sugar load, followed by an insulin spike and a subsequent sugar crash!  

This cucumber and basil smoothie is packed with protein, vitamins, healthy fat, fiber and antioxidants that will keep you satisfied for hours.  What a refreshing, energizing and healthy way to start a hot summer day!  



  • 1/2-1 cup unsweetened almond milk or coconut milk (can also use half water)
  • 1 Tbsp MCT oil
  • 2″ slice of cucumber
  • 1/4 cup fresh or frozen organic blueberries
  • 1 scoop of protein powder
  • 1 scoop of bone broth protein powder or collagen
  • 1 Tbsp ground flaxseed or chia seeds
  • 1 handful of fresh spinach
  • 2 sprigs of fresh basil
  • ice (add according to desired thickness)
  • liquid stevia (optional)



  1. Add all ingredients to a blender (and mix well.
  2. Add ice and blend again.


22 Apr 2018

Lemon Blueberry Chia Pudding

Like many parts of the country, we’ve had a crazy, cold Spring this year.  I’ve been so ready for warm sunshine, flowers and green grass.  It’s finally happening here in Virginia and the smell of spring is in the air!  And nothing represents spring to me more than the combination of lemon and blueberry.  This chia pudding hits the spot…so yummy.  Enjoy for breakfast or dessert. 

Note:  You can use any combination of liquid you would like.  You could also use half unsweetened greek yogurt for your liquid combination.  May need to add a little extra liquid depending on your thickness preference.


Ingredients (makes 3-4 servings)

  • 1 cup canned full-fat coconut milk (If milk has solidified, put can in warm oven for 5 minutes and shake well.)
  • 1 cup unsweetened almond milk
  • 1/3 cup chia seeds
  • 1/2 cup blueberries
  • 1/2 lemon, juice and zest (about 1½ tablespoons juice)
  • 1 teaspoon vanilla
  • pinch of salt
  • 1/8-1/4 teaspoon stevia powder or 1-2 teaspoon raw honey (optional)



  1. Add all ingredients to a blender and mix until well combined.  About 1 minute.
  2. Pour into small glasses or ramekins.  Cover and refrigerate for 4-6 hours.  I usually make mine the night before so they’re ready to go in the morning.
  3. Top with your favorite toppings…nuts, berries or shredded coconut.
26 Mar 2018

Sweet Potato and Sausage Breakfast Dinner Bowl

“Breakfast for dinner” is not a new concept and is pretty self explanatory.  Choose your meat, your favorite vegetables, cook them all up together and top with a fried egg.  If you’re more of a scrambled egg person, that works as well.  Either way, this is delicious for dinner or breakfast!


Ingredients (4-5 servings)

  • 2-3 tablespoons of coconut oil or ghee
  • 12 oz Primal-approved sausage, sliced
  • 1 large or 2 medium sized sweet potatoes, washed and cubed into consistent size
  • 1 green pepper, cut into 1″ strips
  • 2-3 cups chopped kale (remove all woody stems)
  • 1 cup sliced mushrooms
  • 2 cups cauliflower rice
  • 4-5 eggs
  • 1/4 cup chopped green onion
  • 1 teaspoon garlic powder
  • salt and pepper to taste



  1. Heat 2 tablespoons of oil in a large skillet over medium-high heat.  Add sweet potatoes and cook for 6-8 minutes, stirring occasionally.  Adjust heat if necessary.
  2. When sweet potatoes begin to soften, add sliced sausage and green peppers.  Season with garlic powder, salt and pepper.  Cook for an additional 5 minutes, again stirring frequently.  If skillet starts to dry out, add a few tablespoons of water when needed.
  3. Add mushrooms, cauliflower rice and green onion.  Cook for 2-3 minutes, combining all the ingredients together.
  4.  Stir in chopped kale and allow it to wilt, about 2 minutes.
  5. Remove from heat and cover or place in warm oven till ready to use.
  6. Heat the remaining oil in a skillet over medium heat.  Drop the eggs into hot skillet.  Reduce heat to medium-low and season with salt and pepper.  When whites are set and yolks begin to thicken, flip eggs and cook until desired doneness.
  7. Spoon sweet potato and sausage mixture into serving bowls.  Top with one egg.
25 Feb 2018

Easy Mexican Frittata

Oh, the incredible, edible egg!  They are so versatile, easy and nutritious.  Here is a one pan meal that could be served for dinner and breakfast alike.  A cast iron skillet works really well but if you don’t have one, no worries,  just make sure your pan is oven safe.  I used ground beef but ground turkey or pork would also be delicious.    


Ingredients (serves 8)

  • 1 lb grass-fed or organic ground beef
  • 1 small yellow onion, diced
  • 1/2 green pepper, diced
  • 1/2 red pepper, diced
  • 4 cloves garlic, chopped (or equivalent jarred garlic)
  • 10-12 eggs
  • 1/2-3/4 cup salsa (no sugar added)
  • 1 tablespoon chili powder
  • 1 teaspoon paprika (I used a smoked paprika)
  • 1 teaspoon cumin
  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper 
  • cherry tomatoes or whole tomatoes, sliced (optional)



  1. Preheat oven to 350 degrees.
  2. In a medium mixing bowl, add eggs, salsa and a dash of salt and pepper.  Whisk together and set aside.
  3. Heat the cast iron skillet (oven-safe skillet) over medium heat.  Add ground beef.  Break apart with spoon as it begins to cook.
  4. When beef is partially browned, add onions, pepper, garlic and all spices.  Mix together and allow meat to brown completely.
  5. Briefly remove from burner and turn heat to low.  Spread and flatten meat out evenly in the pan and pour egg mixture over the top.  Return to heat and allow to cook on stovetop for 8-10 minutes.
  6. Top with sliced tomatoes and transfer pan to the oven for 25-30 minutes.  Check for doneness by gently inserting a knife in the middle to make sure eggs are cooked all the way through.
  7. Garnish with avocados.
03 Feb 2018

Prosciutto Egg Cups

These little breakfast wonders are easy to make, very satisfying and taste delicious!  What more could you ask for in a breakfast?  I used Prosciutto because I had never used it before and wanted to try something different.  You could also use an approved ham that is thinly sliced.  About the seasoning…if you’ve never heard of Everything But the Bagel seasoning blend, you need to go out and find some soon.  I get mine at Trader Joe’s and it is amazing!  You can use it for so many things.  Such great flavor all in one bottle.


Ingredients (makes 12)

  • 8 0z Prosciutto (or approved ham slices)
  • 12 eggs
  • Everything But the Bagel seasoning blend
  • fresh crumbled feta cheese (any aged or raw cheese of choice)



  1. Preheat oven to 400 degrees.
  2. Grease a muffin tin with a little coconut oil.
  3. Line each cup with the Prosciutto slices and crack an egg in each one.
  4. Sprinkle with seasoning blend and a little cheese.
  5. Bake for 13-16 minutes depending on how you like your egg yolks done.
  6. Refrigerate the extras.  These are great for warming up the next day.
19 Dec 2017

Bacon and Veggie Egg Muffins

This easy make ahead breakfast (or lunch) is perfect if you need something to grab and go in the morning.  Pop them in the microwave for 30 seconds or wrap them up for later.  The recipe can be switched up based on your personal preferences or whatever you have hanging around in your fridge.  Add more or less of your favorite veggies, change the meat or go meatless or just get creative with different spice combinations.  You’re in charge!   

Ingredients (makes 12 muffins)

  • 6 slices of Primal-approved bacon
  • 1/2 yellow onion, chopped
  • 1/2 red or green pepper, chopped
  • 1 cup mushrooms, chopped
  • 12 eggs
  • 1 cup spinach, chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Himalayan salt
  • 1/4 teaspoon pepper



  1. Preheat oven to 350 degrees.
  2. Beat the eggs in a large mixing bowl.  Season with salt and pepper, set aside.
  3. Place a small skillet over medium heat until warmed.  Add bacon and fry until browned.  Use slotted spoon to remove bacon.  Place on paper towels and set aside.  When cooled, cut or tear into smaller pieces.  (Could also cook in the oven.)
  4. Return skillet to heat and add onions, peppers, and mushrooms.  Cook for 5 minutes, until softened.  Add spices and spinach, cook for 1 minute.
  5. Remove skillet from heat.  Add chopped bacon and mix to combine all ingredients.
  6. In a greased muffin tin, divide the bacon and veggie mixture into the individual muffin cups.
  7. Pour the beaten eggs evenly into each cup until almost full.
  8. Bake for 20 minutes.
21 Nov 2017

Pumpkin Chia Pudding


Chia pudding is an easy make ahead breakfast that can be a real time saver in the morning.  Take 10-15 minutes the night before and you’ll be thankful you did.  This pumpkin chia pudding is a great way to start your day.  It travels well so you can even grab and go.  Full of fiber, protein, healthy fats, and antioxidants, it is sure to keep you satisfied and energized for hours.

Ingredients (serves 3-4)

  • 1 can full-fat coconut milk
  • 1 cup canned pumpkin
  • 2 tablespoon raw honey
  • 1/3 cup chia seeds
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon Himalayan salt
  • Fresh fruit or nuts (optional)



  1. Place all ingredients in a blender.  Blend on high for 1 minute.
  2. Pour mixture into small containers or ramekins, cover with wrap, and put in the refrigerator for at least 2 hours or overnight.
  3. When ready to serve, top with fresh fruit or nuts, if desired