Viewing entries tagged
breakfast

Paleo Asian Egg Sandwich

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Paleo Asian Egg Sandwich

Paleo Asian Egg Sandwich

1/2 KNOW Foods Bun
1/2 Avocado
1 Egg
2 Seaweed Snack Sheets
1 tsp Tamari

  1. Toast the bun or cook in the oven at 350 degrees for 5 minutes
  2. Smash and spread the avocado on the toasted bun
  3. On medium heat, cook the egg in a pan 
  4. To assemble, top the smashed avocado with seaweed sheets and then add the egg on top
  5. Drizzle with Tamari and Siracha if desired

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PB&J Protein Pancake

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PB&J Protein Pancake

This is a new twist on my Paleo Protein Pancake, and for that matter a new twist on PB&J.

I’m always looking for new, creative breakfast ideas.  It’s really important to add variety to your meals so your metabolism can stay on its toes.  That being said, when you’re not eating grains, dairy, and sugar, it limits your breakfast options.

Enter my new PB&J pancake.  Packed with protein this breakfast keeps me full for hours.  It’s the perfect post-workout fuel to get my day going.

 

PB&J Protein Pancake

3 egg whites

1 scoop protein powder (I like Vital Proteins)

2 tbsp powdered peanut butter

2 tbsp almond milk

2 tbsp strawberry jam

  1. Whisk together all the ingredients in a bowl
  2. In a non-stick pan spray a little coconut oil spray or a tspn of coconut oil
  3. Pour the pancake batter into the pan
  4. Cook for 5 minutes, until sides are golden brown and bubbling slightly
  5. Flip and cook for another 5 minutes
  6. Top as you please! I covered mine in extra strawberry jam!

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Paleo Smashed Avocado Toast

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Paleo Smashed Avocado Toast

Avocado Toast is a staple on most brunch menus these days.  And with good reason, it’s freaking delicious!  However, when you stick mostly to a Paleo lifestyle, toast is usually off limits…that is until I discovered Julian’s Bakery (linked below). 

Their Paleo, gluten free and grain free breads are great!  A real savior to my otherwise bread-free existence.  Maybe a bit dramatic but I love bread and I love avocado so this was a rare Paleo treat!

This is great as a snack, breakfast, or lunch or dinner, topped with my recipe for the perfect poached egg. Enjoy!

 

Paleo Smashed Avocado Toast

 

1 Slice Paleo Bread

½ Avocado

1 pinch Red Pepper Flakes

Salt and Pepper to taste

½ tsp Truffle Oil *optional

 

  1. Preheat the oven to 350 degrees
  2. In a bowl, smash the avocado with a fork
  3. Once the bread is toasted top the toast with smashed avocado, red pepper flakes, salt, pepper and truffle oil

* For a complete meal, top with a poached egg

 

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The Perfect Poached Egg

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The Perfect Poached Egg

The poached egg has given us the gift of yolk porn.  When the silky yolk runs all over your food and instantly makes it taste better and more decadent…yolk porn.

Poached eggs are surprisingly simple to make, but people are too intimidated to try.  Fear not, with this full-proof recipe for poached eggs, you too can be the creator of yolk porn!  Isn’t that just egg-cellent?!

 

The Perfect Poached Egg

 

1 Egg

1 tsp White Vinegar

 

  1. Bring a pot of water to boil
  2. Add in a tsp of vinegar
  3. Once the water is bowling, using a spoon, begin to swirl the water.  Continue swirling until a whirlpool forms in the middle (like a mini tornado)
  4. Gently crack the egg and carefully drop into the swirling water.  The swirling water will help collect the egg white
  5. Cook for 2-3 minutes and remove with a slotted spoon

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Double Chocolate Chip Smoothie

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Double Chocolate Chip Smoothie

When I say I am obsessed with this smoothie, it’s like the understatement of the year.  I actually can’t get sick of it.  I’ve had it very day for…well, a lot of days.  It’s tastes so decadent and really keeps me full all morning.

I think chocolate is the best way to start any day, especially if you don’t have to feel guilty about it, right?!

 

Double Chocolate Chip Smoothie

 

1 Scoop Chocolate Protein Powder (I like Vega Clean)

2 tbsp Cacao Powder

1 tsp Cacao Nibs

1/3 Cup Frozen Blueberries

1 Cup Frozen Spinach

1 Cup Almond Milk

Optional toppings: shredded coconut, cacao nibs, hemp hearts, goji berries, etc.

 

  1. Combine all ingredients in a blender
  2. Blend until Smooth
  3. Top with optional toppings as desired

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Bacon & Egg Cups

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Bacon & Egg Cups

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Clients always ask me for breakfast ideas on-the-go.  It’s not easy to get a sufficient amount of protein as it is, and if you’re on the run, it makes it even more difficult.  While I wish my mornings permitted for a home-cooked meal, more often than not there’s only time to grab my purse and go!

The most popular grab-and-go meal these days seem to be bars.  However, you have to be wary of the bar craze.  Most bars claiming ample amounts of protein are filled with fake ingredients, not to mention, they are loaded with sugar.  

Even the more “natural” bars often contain Whey Protein.  Whey protein is fine if you can tolerate dairy, but if you’re Paleo, or just trying to avoid dairy in general, you need to avoid Whey as well.

So where does this leave us for an ideal breakfast to go?  I love eggs because they are versatile, low-cal and high protein.  I created this recipe so I could easily have eggs for breakfast without having to set aside the time.  A heart-healthy, protein-packed breakfast that won’t interfere with my morning schedule?  Sold! 

 

Bacon & Egg Cups

 

4 whole eggs

8 egg whites

4 pieces of turkey bacon

1 cup mushrooms

salt and pepper

  1. Preheat the oven to 375 degrees
  2. In a sauté pan, pre-cook the bacon
  3. In a mixing bowl, combine eggs, egg whites, mushrooms (or any preferred vegetable), salt and pepper
  4. Once the bacon is cooked, chop and add to the remaining ingredients
  5. Whisk together until combined
  6. Spoon the mixture into muffin tins.  Do not fill to the top as these will rise!
  7. Bake for 10-15 minutes
  8. Store in Tupperware and heat in the microwave or eat cold  

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Pumpkin Caponata

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Pumpkin Caponata

Like many recipes before it, this stemmed from a need to use up leftovers.  I had just made Daphne Oz’s Sweet Potato and Apple Casserole, which is delicious!! I swapped the sweet potato puree for pumpkin and was left with 1 cup of pumpkin puree.  I also had leftover raisins, which are called for in the casserole as well. 

Pumpkin and raisins naturally leads my mind to dessert but one of my resolutions for 2016 is to cut out dessert so I decided to challenge myself and turn it into something savory.   

I rummaged in my kitchen and found capers and pine nuts.  Combined with raisins these are common ingredients in a caponata, which is a Sicilian Italian dish.  I decided to try a pumpkin caponata.  The only ingredients I had to buy were eggplant and tomatoes, easy enough. 

As a side dish or blended to be a puree, this came out so well!  I think you’re really going to like this and it’s so versatile.  After having it for dinner with chicken, I used it the next morning with eggs.  Finally I finished the remaining leftovers by adding it to sautéed kale.

 

Pumpkin Caponata

 

1 Cup Pumpkin Puree

1 Package Cherry Tomatoes

1 Small Eggplant

½ cup pine nuts

½ cup raisins

2 tbsp capers

Olive Oil

Salt and Pepper to taste

 

  1. Preheat the oven to 425 degrees
  2. Dice the eggplant and halve the cherry tomatoes
  3. In a large mixing bowl combine the tomatoes, eggplant, pine nuts and raisins.  Toss with olive oil, salt, and pepper
  4. Add the pumpkin puree to the mixing bowl and combine until the pumpkin is evenly coating the mixed vegetables
  5. Lay the mixture on a sheet pan and bake for 30 minutes or until eggplant is soft and tender
  6. Add capers
  7. Serve as is or place in a food processor to make a puree

  

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Paleo Protein Pancake

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Paleo Protein Pancake

 

Who doesn’t love a giant, fluffy, pancake?  That question is OBVIOUSLYrhetorical because everyone loves pancakes! 

I’ve recently been on a quest to find a protein-packed, post-workout breakfast. It’s not easy finding nutrient dense, high protein foods, that won’t break the calorie bank!  Also, as I mentioned in my post about Sports Nutrition, we have a 30-minute window to properly refuel after a workout, and maximize results.  I love this pancake recipe because not only is it nutrient dense without a ton of calories, but it also is very easy to make/can be made ahead of time so no worries with that 30-minute window.

If you’re looking for a delicious breakfast and the perfect workout recovery meal, look no further than protein pancakes.  And let me tell you, there is no better motivation to get through another round of burpees like pancakes!!     

Paleo Protein Pancake

½ banana

3 egg whites

1 scoop protein powder (I use Vega Clean Vanilla)

  1. With the back of a fork, mash the banana
  2. Add the egg whites and protein powder and whisk together until combined
  3. Coat a pan with coconut oil or use a nonstick pan
  4. On medium low heat, cook the pancake 2-3 minutes.  When little bubbles start to form around the edges and the color changes slightly, flip the pancake
  5. Cook on the other side for 2-3 minutes and serv

 

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Quinoa "Rice" Pudding

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Quinoa "Rice" Pudding

I was recently watching the movie ‘Hitch’ and two of the characters were enjoying decadent rice puddings at NYC’s famed dessert shop, Rice to Riches.  Instantly, I had a craving for rice pudding.  I needed it.  I convinced myself that the movie would no longer be enjoyable without it. 

Isn’t it funny the effect that simply seeing food can have on us?  Rice pudding would have never occurred to me had I not seen it in the movie.  Needless to say, I insisted we pause the movie, my boyfriend patiently waiting for me to somehow curb this craving for rice pudding.

Luckily I don’t live near Rice to Riches, so walking outside and getting myself the indulgent treat, was not an option.  Instead, I opted to make myself a much healthier and more nutrient rich version of this dessert, made with quinoa.

This two-step recipe – yes you read that correctly, only two steps, takes 15 minutes!  Served hot or cold, this was the perfect quick comfort food that I was seeking.  Mission accomplished!


Quinoa “Rice” Pudding

½ cup quinoa

1 cup water

4 chopped dates

1 tsp cinnamon

1 tsp honey

¼ tsp salt


  1. Place all the ingredients in a saucepot
  2. Bring to boil and cover.  Let cook for 15 minutes, until water is absorbed in quino 

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Fall Harvest Hash

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Fall Harvest Hash

“What grows together goes together.”  It’s an easy enough motto to pretty much guarantee a wonderful and complex flavor profile. 

I know what you’re thinking…but peanut butter and chocolate don’t grow together? This may not work across the board and trust me; no one is denying the beauty of chocolate and peanut butter.  However, this is generally a good rule of thumb when it comes to fruits and vegetables.

Seasonal and regional produce, generally pair very well together.   Fall fruits and vegetables are no exception.  This is the season of squashes, pumpkins, apples, and stone fruit.  Whether you’re in the mood for a sweet or savory dish there are delicious ways of combining multiple items from this fall produce list. 

Take this recipe for example.  It combines butternut squash and apples and can actually be used as a sweet or savory item.  I topped this “hash” with a sunny side up egg for a savory entrée, but you could just as easily spread this on toast and have a sweet squash toast breakfast.

This is extremely versatile, healthy, and flavorful.  Sure to satisfy your sweet or savory tooth.  Enjoy!

 

Fall Harvest Hash

½ Butternut Squash, peeled, cored and cut into small cubes (or one package of pre-cut butternut squash)

2 Apples Chopped (try to make uniform size to the butternut squash)

1 Large Onion Chopped

Olive Oil

Salt

Pepper

Cinnamon

  1. Preheat the oven to 400 degrees
  2. Place the butternut squash on a baking sheet and drizzle with olive oil, salt and cinnamon
  3. In a sauté pan, add the apples, onion, olive oil, salt and pepper
  4. Sauté until onions become translucent, approximately 10 minutes
  5. Remove the butternut squash from the oven.  Add the apple and onion mixture to the butternut squash
  6. Return the mixture to the oven until slightly apples and squash are slightly browned, approximately 20 minutes.

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Pumpkin Pie Spiced Chia Seed Pudding

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Pumpkin Pie Spiced Chia Seed Pudding

If you’re like me and you have a sweet tooth at breakfast, finding a nutritious meal to start the day can be tough.  As much as I’d love to dig in to French Toast or Waffles I know I will regret the massive stomach ache and bloating that inherently ensues.  As for Tony’s the Tiger’s claims of Frosted Flakes being part of a well balanced meal, while they are GRRREAT, well balanced, they are not.

I first discovered chia seed pudding during my first stint in the Whole30 Challenge.  As much as my eating habits changed during that program, sometimes there are cravings (ahem sweet tooth, I’m looking at you) that you just can’t kick.

Chia Seed Pudding to the rescue!  This super simple recipe is not only sweet, without any added sugar, but it is also decadent and satisfying- because hello? It’s pudding! 

Tis the season for anything and everything pumpkin so I stayed on-trend but feel free to experiment with any flavor combination!

 

Pumpkin Pie Chia Seed Pudding

2 cups vanilla almond milk

½ cup chia seeds

1 tsp vanilla extract

1 tbsp cinnamon

1 tbsp pumpkin pie spice

  1. In a large Tupperware combine all of the ingredients and whisk together
  2. Let sit for 10 minutes and whisk again.  This will help prevent any clumping
  3. Seal the Tupperware and refrigerate for 2.5 hours, best overnight.

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