Category: Breakfast

15 Mar 2021

Chocolate Pecan Chia Pudding

Chia pudding makes for a great breakfast or snack option.  It’s packed with healthy fats, vitamins, antioxidants and plenty of good fiber for our guts!  I love that you can make it ahead of time, put it in the refrigerator and it’s ready to eat when you are.  This recipe is one of my favorites but there are oodles of possibilities.  Create your favorite flavors by swapping out the fruits or the nuts for other options.  It really comes down to the ratio of chia seeds to the amount of liquid and liquid consistency in your recipe.  (i.e.,  full-fat coconut milk will have a thicker and richer consistency than a nut milk and some fruits will have a higher water content than others)

Note:  The chia mixture will appear a little runny but will thicken into a pudding texture after it is refrigerated and the chia seeds absorb the liquid.


  • 1 – 13 oz can of full-fat coconut milk (or almond or coconut milk from a carton)
  • 1/4- 1/3 cup chia seeds
  • 1/3 heaping cup pecans
  • 3 Tbsp cocoa powder
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • ¼ tsp real salt
  • 1 medium-sized banana
  • 4-5 large frozen (about ½ cup) or fresh strawberries
  • 2 Tbsp cocoa nibs
  • 1-2 Tbsp maple syrup or other sweetener of choice (optional)
  • 1/4 cup water (adjust accordingly)



  1. Add all the ingredients except the cacao nibs to a blender.  Pulse for several minutes until well combined.  Add a small amount of water if mixture seems too thick.  Keep in mind the pudding will thicken after several hours in the refrigerator.
  2. Add the cacao nibs and pulse briefly.
  3. Divide evenly into 4 ramekins or small bowls.
  4. Cover and refrigerate for several hours or overnight until pudding has a thick consistency.
  5. Enjoy as is or top with your favorite fruit or nuts.
25 Jan 2021

Paleo Blueberry Banana Walnut Bars



These bars are gluten-free, grain-free, low in sugar, healthy, and delicious!!  They are not overly sweet but you certainly get plenty of natural sweetness from the blueberries, banana, and applesauce (not to mention that little kiss of maple syrup).  Because of this, they are perfect for breakfast, brunch, or dessert!   

Cut these beautiful bars and serve warm or at room temp.  Top with a drizzle of maple syrup or honey or enjoy as is!!

Notes:  Paleo flour is used in this recipe.  You can purchase paleo flour in most grocery stores/Amazon, or make your own from my recipe under “soups, salads, and sides”.



  • 1½ cup paleo flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp salt
  • 2 eggs
  • 1 large ripe banana, mashed
  • 1/3 cup unsweetened applesauce
  • 4 Tbsp grass-fed butter, melted
  • 3 Tbsp quality maple syrup 
  • 1 tsp vanilla
  • 1 cup fresh blueberries
  • ¾ cup walnuts, roughly chopped



  1. Preheat the oven to 350 degrees.
  2. In a mixing bowl, add all of the dry ingredients and whisk together.
  3. In a separate bowl, whisk the eggs and then add the banana, applesauce, melted butter, maple syrup, and vanilla.  Whisk together until well combined.
  4. Add the wet ingredients to the bowl with the dry ingredients and mix until everything is incorporated.  Don’t over-mix.
  5. Fold in the blueberries and walnuts (reserving a desired amount for the top of batter).
  6. Pour batter into a sprayed 8×8 baking pan and top with reserved blueberries and walnuts.
  7. Bake for 20-23 minutes. I usually do a touch test when getting close to the end of the baking time.  Should be springy to the touch in the center of the pan.  Be careful not to over bake or they will get dry.
  8. Allow to cool in pan before cutting. 



13 Oct 2020

Spinach Artichoke Frittata

Eggs rank very high on my list of top foods.  Packed with nutrition, vastly versatile and cost friendly…they check all the boxes!!  So if you’re a big egg fan and are new on the frittata scene, you may want to consider adding this recipe to your egg repertoire.  Not big on artichokes or spinach?  No worries, it’s easy to swap out ingredients for your favorite add-ins.  Get creative!  



  • 10-12 organic eggs
  • ½ cup full-fat coconut milk (canned)
  • 1 Tbsp spicy brown mustard or dijon mustard
  • 1 tsp salt
  • ¼ tsp ground pepper
  • 1 cup shredded cheese of choice (I used parmesan and cheddar)
  • ½ yellow onion, chopped (approx. ¾ c)
  • 1 can artichokes, quartered and well drained)
  • ½ cup sun-dried tomatoes (I used jarred and packed in olive oil)
  • 2-3 cloves of garlic, minced (or 2 heaping tsp of jarred garlic)
  • 5-6 handfuls of spinach
  • 1-2 Tbsp avocado oil or olive oil
  • smoked paprika (optional)



  1. Preheat oven to 400 degrees.
  2. Add the eggs, coconut milk, mustard, salt, pepper and ½ of the cheese into a large mixing bowl.  Whisk together and set aside.
  3. Heat the oil in a cast iron skillet or oven-safe skillet over medium heat.  Add the chopped onion and sauté for 2-3 minutes.
  4. Add the artichokes and sun-dried tomatoes to the onions and continue to cook for an additional 2-3 minutes.
  5. Add the garlic and spinach.  Toss all the ingredients together and cook until the spinach begins to wilt and most of the liquid has evaporated.
  6. Spread the vegetables evenly over the bottom of the skillet and pour the egg mixture over the top.  Sprinkle with the remaining cheese and smoked paprika.  Cook on medium heat until the egg begins to set around the edges of the pan.
  7. Transfer the skillet to the oven and bake for 12-14 minutes.  Check for doneness by making a small slit in the center with a knife.  If no raw egg appears, remove from the oven.
  8. Allow to cool for approximately 5 minutes before cutting into slices.
14 Dec 2019

Paleo Pancakes

Do you feel as though you’re missing out on that beloved stack of pancakes?  That comfort breakfast that you use to occasionally enjoy before deciding to take your health seriously and go grain-free?  If so, this recipe is your answer.  These pancakes are light and fluffy and taste like the ones you remember.  Just kidding…they taste even better and they won’t leave you feeling like you’re in a carb coma!

I used a pre-packaged Paleo flour.  For convenience purposes, this is a quick option.  You can also make your own and store it like you would your other flours.  Paleo flour is a combination of 4 grain-free flours: almond flour, arrowroot flour, coconut flour and tapioca flour.  If you google the recipe, you will find slightly varying amounts of each, but I honestly think any of them will work.  Here’s one that I’ve used:

  • 1½ cups almond flour (sifted)
  • 1 cup arrowroot flour
  • ½ cup coconut flour
  • ½ cup tapioca flour 


Ingredients: (makes 10-12 pancakes)

  • 1-1½ cup Paleo flour
  • 2 eggs
  • ¼ cup full-fat coconut milk from  the can (could also use almond milk though they may not be as fluffy)
  • ¼ cup unsweetened applesauce
  • 1½ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp himalayan salt
  • 1 Tbsp sugar substitute (optional)
  • ¼-½ cup water



  1. Add all the dry ingredients to a small mixing bowl.  Stir together and set aside.
  2. In a medium sized mixing bowl, add the eggs, applesauce and coconut milk and whisk together.
  3. Mix the dry ingredients into the wet ingredients just until incorporated.  You do not want to over-mix.
  4. Let the batter rest while warming a skillet with approved oil (butter or spray) over medium heat.  If the batter appears too thick when you’re ready to start, mix in a small amounts of water to achieve desired consistency.  Too much and you will have runny batter and flat pancakes.
  5. Using a ¼ measuring cup, pour batter into the hot skillet and spread batter out with the back of a spoon, if necessary.  Flip when lightly browned or bubbles start to form.
  6. Serve your stack drizzled with maple syrup or some berries of choice.  Enjoy!!
24 Sep 2019

Kimchi Pancakes

If you are not a fan of kimchi or don’t even know what it is for that matter, then you will either ignore this post or read on out of curiosity!  Kimchi is a Korean fermented side dish made of fermented vegetables and spices.  There are a wide variety of combinations.  Most will include cabbage but after that you may find a combination of cucumbers, radishes, onions, carrots and even apples included.  Kimchi has many health benefits but the major one is its rich abundance of probiotics that contribute to a healthy microbiome.

I was first introduced to kimchi pancakes at our local city farmer’s market.  There is a Korean vendor that I always stop at to purchase my supply of kimchi.  They also serve several Korean style food items so I decided to try the kimchi pancake topped with spiced pork and fresh greens.  Well, I fell in love with these little guys!  Although this was definitely a healthier choice on my part, I’m not certain what kind of flour they use in the pancake batter or what type of oil they fry them in.  That’s the hazard of eating out, we’re never quite sure what the restaurants put in our food.  Sooooo needless to say, I decided to make them at home…my way!

Notes:  I like to serve mine incorporated into my meal.  Almost like a tortilla.  I’ll stack it with some protein, veggies and fresh greens (and maybe a sauce).  They are also delicious alone or with an asian dipping sauce on the side.  

If you don’t have a food processor, beat the eggs in a mixing bowl, add dry ingredients and mix well.  Lastly, add cut up kimchi and liquid.


  • 3 eggs
  • 2 Tbsp potato starch or tapioca flour
  • ¼ cup coconut flour
  • ½ tsp himalayan salt
  • 1 cup kimchi
  • 2-3 Tbsp of water or kimchi juice
  • 1-2 green onion (optional)
  • coconut or butter for frying (or in a spray form)



  1. Add eggs, potato starch, flour and salt to a food processor.  Blend for about 1 minute.
  2. Add kimchi, green onion, and juice/water.  Pulse a few times until kimchi is broken up into smaller pieces.  Mixture will be somewhat watery.
  3. Coat the bottom of a skillet with a small amount of oil and heat over medium heat.
  4. Pour ¼ cup of kimchi mixture into the hot skillet.  If the egg starts to spread out, use a spatula to pull the edges back.  Also, use the spatula to evenly disperse the kimchi over the pancake.
  5. Cook for about 2-3 minutes or until lightly browned on the bottom.  Flip the pancake and cook for an additional 2-3 minutes, checking often to ensure pancake doesn’t burn.  (They cook quickly!)
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.