Breakfast

Bacon Double A Muffin (GF/DF)

Breakfast, Recipes

Looking for a Gluten Free and Dairy Free breakfast? Try this Bacon Double A Muffin. For the muffin I prefer to use Katz or Canyon Gluten Free Muffins.

INGREDIENTS  

  • 1 English Muffin, Toasted
  • 2 Slices Bacon, Cooked
  • 1 Egg
  • ½ Avocado
  • Arugula
  • 1 Slice Red Onion
  • 2-3 Cherry Tomatoes, sliced
  • 1 Tbsp Balsamic Glaze
  • Salt & Pepper to Taste

INSTRUCTIONS 

  • Prepare toppings by cutting avocado in half, pitting and slicing half of the avocado into slices and thinly slicing onion. Slice cherry tomatoes into small pieces and rinse/dry arugula. Cook Bacon if not cooked already.
  • Put english muffin in toaster, while toasting, fry egg to preferred style (over medium or over easy is best for this sandwich)
  • Once egg and muffin are done, place half the english muffin on a plate, top with avocado, arugula, bacon, onion, egg, cheery tomatoes and then drizzle with balsamic glaze. Enjoy!

Bacon Double A Muffin

  • 1 English Muffin, Toasted
  • 2 Slices Bacon, Cooked
  • 1 Egg
  • ½ Avocado
  • Arugula
  • 1 Slice Red Onion
  • 2-3 Cherry Tomatoes, sliced
  • 1 Tbsp Balsamic Glaze
  • Salt & Pepper to Taste

  1. Prepare toppings by cutting avocado in half, pitting and slicing half of the avocado into slices and thinly slicing onion.

    Slice cherry tomatoes into small pieces and rinse/dry arugula.

    Cook Bacon if not cooked already.

  2. Put english muffin in toaster, while toasting, fry egg to preferred style (over medium or over easy is best for this sandwich)

  3. Once egg and muffin are done, place half the english muffin on a plate, top with avocado, arugula, bacon, onion, egg, cheery tomatoes and then drizzle with balsamic glaze. Enjoy!

Breakfast
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Banana Nut Protein Baked Oats (Gluten Free & Dairy Free)

Breakfast, Dessert, Recipes

INGREDIENTS  

  • 1 Scoop Vanilla Protein (Plant Based)
  • ¼-½ Cup Oats
  • 1 Banana (Small-Medium)
  • ½ Tsp Baking Powder
  • ¼ Cup Egg Whites
  • ¼ Cup Almond Milk (Vanilla Unsweetened)
  • 2 Tbsp Chocolate Chips
  • 2 Tbsp Walnuts Optional

INSTRUCTIONS 

  • Preheat oven to 350°F.
  • Mix all ingredients, except the chocolate chips, in a small oven safe bowl or dish. Once mixed, clean edges of the bowl to prevent any small pieces of batter from burning.
  • Top with chocolate chips and bake for 20-25 minutes. The top should be lightly browned but center should be soft. Avoid overcooking because it will dry out the dish. You want it to be a mushy consistency.

NOTES

485 Cal, 56.6 Carbs, 16.3 Fat, 32.5 Protein

You can reduce the sugar/carbs by using sugarfree chocolate chips. 

Banana Nut Protein Baked Oats (Gluten Free & Dairy Free)

Gluten free and Dairy free baked protein oats, perfect for a post workout meal or a guilt free dessert. No added sugar.

  • 1 Scoop Vanilla Protein (Plant Based)
  • ¼-½ Cup Oats
  • 1 Banana (Small-Medium)
  • ½ Tsp Baking Powder
  • ¼ Cup Egg Whites
  • ¼ Cup Almond Milk (Vanilla Unsweetened)
  • 2 Tbsp Chocolate Chips
  • 2 Tbsp Walnuts (Optional)

  1. Preheat oven to 350°F.

  2. Mix all ingredients, except the chocolate chips, in a small oven safe bowl or dish. Once mixed, clean edges of the bowl to prevent any small pieces of batter from burning.

  3. Top with chocolate chips and bake for 20-25 minutes. The top should be lightly browned but center should be soft. Avoid overcooking because it will dry out the dish. You want it to be a mushy consistency.

485 Cal, 56.6 Carbs, 16.3 Fat, 32.5 Protein

You can reduce the sugar/carbs by using sugarfree chocolate chips. 

Breakfast, Dessert

Apple Pie Protein Oats

Breakfast, Recipes

If you are on a cinnamon kick like I have been then you have to try this snack. You can make this as a breakfast, a snack or a dessert. I personally like to have this as my post workout meal because when I train at MADabolics in Jupiter, I typically burn 300-400 calories and need to fuel my body with a meal that is macro friendly and has a lot of protein.

Lets talk ingredients!

  • 1 Apple, diced – I prefer to use Pink Lady Apples because they are crisp and don’t get soggy or brown when sitting overnight. You can used any apple you prefer though.
  • ½ Cup Old Fashioned Oats – Any brand will work.
  • 1 tbsp Chia Seeds – I used Organic Chia seeds from Navitas. You can buy them at your grocery store or on amazon.
  • 1 tbsp Almond Butter – In this recipe I think the creamy version is better but you can use crunchy as well.
  • 1½ tsp Cinnamon Powder – – Any brand will work.
  • 2 scoops Vanilla Protein – This can make or break the recipe. Choose a protein that you like the taste of. I find that Nature’s Best Vegan Protein by Isopure does the best in the recipes that I make. I like it because it doesn’t have any milk in it and the consistency is good when sitting overnight.
  • 1 cup Unsweetened Vanilla Almond Milk
  • Water – Depending on the protein you use, you may need some additional water to make sure that the oats are not too dry. Just use a splash or two.

INSTRUCTIONS 

  • Take out two small containers, bowls or cups.
  • Dice apple and put ¼ of apple pieces in each container.
  • In a separate bowl, combine oats, almond milk, chia seeds and protein and mix well. If it is too thick, add a few tbsp. of water. You want it to be a mush consistency but not too thick. If it is on the watery side this is okay because the oats and chia seeds will soak up some of the liquid.
  • Divide the mixture between the two containers.
  • Add ½ tsp cinnamon to each and top with remaining apples.
  • Add a sprinkle of cinnamon on top of the apples and 1tbsp of Almond Butter.
  • Set in refrigerator for 6-8 hours and enjoy! Note: You can keep in the fridge for up to 3 days.

INGREDIENTS  

  • 1 Apple, diced
  • ½ cup Old Fashioned Oats
  • 1 tbsp Chia Seeds
  • 1 tbsp Almond Butter
  • 1½ tsp Cinnamon Powder
  • 2 scoops Vanilla Protein (I used Natures Best Vegan Protein by Isopure)
  • 1 cup Unsweetened Vanilla Almond Milk
  • additional water depending on protein

INSTRUCTIONS 

  • Take out two small containers, bowls or cups.
  • Dice apple and put ¼ of apple pieces in each container.
  • In a separate bowl, combine oats, almond milk, chia seeds and protein and mix well. If it is too thick, add a few tbsp. of water. You want it to be a mush consistency but not too thick. If it is on the watery side this is okay because the oats and chia seeds will soak up some of the liquid.
  • Divide the mixture between the two containers.
  • Add ½ tsp cinnamon to each and top with remaining apples.
  • Add a sprinkle of cinnamon on top of the apples and 1tbsp of Almond Butter.
  • Set in refrigerator for 6-8 hours and enjoy! Note: You can keep in the fridge for up to 3 days.

Apple Pie Protein Overnight Oats

  • 1 Apple, diced
  • ½ cup Old Fashioned Oats
  • 1 tbsp Chia Seeds
  • 1 tbsp Almond Butter
  • 1½ tsp Cinnamon Powder
  • 2 scoops Vanilla Protein ((I used Natures Best Vegan Protein by Isopure))
  • 1 cup Unsweetened Vanilla Almond Milk
  • additional water depending on protein

  1. Take out two small containers, bowls or cups.

  2. Dice apple and put ¼ of apple pieces in each container.

  3. In a separate bowl, combine oats, almond milk, chia seeds and protein and mix well. If it is too thick, add a few tbsp. of water. You want it to be a mush consistency but not too thick. If it is on the watery side this is okay because the oats and chia seeds will soak up some of the liquid.

  4. Divide the mixture between the two containers.

  5. Add ½ tsp cinnamon to each and top with remaining apples.

  6. Add a sprinkle of cinnamon on top of the apples and 1tbsp of Almond Butter.

  7. Set in refrigerator for 6-8 hours and enjoy! Note: You can keep in the fridge for up to 3 days.

349 Calories

39.6g Carbs

9.7g Fat

30.7g Protein

 

These macros are based on the following: 

1/4 cup Old Fashioned Oats

1 tbsp Chia Seeds

1tsp Cinnamon

1/2 Cup Vanilla Unsweetened Almond Milk

1/2 Medium Apple

25 grams of protein from a Vanilla Protein Powder. (about 1 scoop)

Breakfast

Strawberry Banana Baked Protein Oats

Breakfast, Recipes

Looking to switch up your overnight oats? Try this easy-to-make Strawberry Banana Baked Protein Oats. This dish is very satisfying and keeps you full for a long time. I like this dish because it isn’t overly sweet and you can eat it as breakfast or top with some vanilla ice cream for a protein packed dessert.

INGREDIENTS  

  • 1 cup Old Fashion Oats
  • ¾ cup Vanilla Almond Milk
  • 1 scoop Vanilla Protein
  • ½ Banana sliced
  • 2-3 Large Strawberries sliced
  • 1 tbsp Chia Seeds
  • Honey optional

INSTRUCTIONS 

  • Preheat oven at 350°F
  • Mix 1 cup oats with your almond milk and protein powder of choice.
  • Stir in 1 tbsp. chia seeds and let it sit for a few minutes.
  • Lightly grease a small 4×6 baking dish or bowl and pour mixture in it.
  • Slice the ½ of your Banana and slice 2-3 large strawberries.
  • Stir in about half of the bananas and strawberries into the oat mix, top with the rest of the bananas and strawberries.
  • Bake at 350°F for 20 minutes.

Strawberry Banana Baked Protein Oats

  • 1 cup Old Fashion Oats
  • ¾ cup Vanilla Almond Milk
  • 1 scoop Vanilla Protein
  • ½ Banana (sliced)
  • 2-3 Large Strawberries (sliced)
  • 1 tbsp Chia Seeds
  • Honey (optional)

  1. Preheat oven at 350°F

  2. Mix 1 cup oats with your almond milk and protein powder of choice.

  3. Stir in 1 tbsp. chia seeds and let it sit for a few minutes.

  4. Lightly grease a small 4×6 baking dish or bowl and pour mixture in it.

  5. Slice the ½ of your Banana and slice 2-3 large strawberries.

  6. Stir in about half of the bananas and strawberries into the oat mix, top with the rest of the bananas and strawberries.

  7. Bake at 350°F for 20 minutes.

Breakfast

Mexican Egg Breakfast Cups

Breakfast, Recipes

Quick and easy Mexican influenced breakfast. This breakfast can be done in less than 20 minutes, is low carb and packed with nutrients. Using Missions low carb tortillas, you will have a fiber packed breakfast that will keep you full longer. Each cup consists of a tortilla, egg, peppers, onions, cheese and seasoning.

INGREDIENTS  

  • 2 Tortillas
  • 2 Eggs
  • 1 tbsp Poblano Pepper or Green Bell Pepper diced
  • 1 tbsp Red Onion diced
  • 1 tbsp Red Bell Pepper diced
  • ¼ cup Mexican or Cheddar Cheese Shredded
  • Salt, Pepper and Taco Seasoning to taste

INSTRUCTIONS 

  • Preheat oven to 400°F and spray muffin tin with non-stick spray.
  • Dice onion and peppers
  • Place one tortilla in each muffin tin. You may have to slightly fold the edges in three places to prevent the tortilla from ripping and to ensure it fits snuggly in the muffin tin.
  • Crack one egg in each cup, sprinkle with salt, pepper and taco seasoning. If you don’t have taco seasoning you can use paprika or chili seasoning.
  • Divide diced veggies into two and top the egg.
  • Divide cheese and sprinkle the cheese on each egg cup.
  • Put in oven for 10-15 minutes on the bottom rack. 10 minutes will be a soft egg, 12 minutes will give you a medium egg and 15 will give you a well done egg.
  • Enjoy! Feel free to serve with Salsa, Picante Sauce and/or Sour Cream

Mexican Egg Breakfast Cups

Quick and easy Mexican inspired breakfast with eggs, peppers, onions and Mexican cheese.

  • 2 Tortillas
  • 2 Eggs
  • 1 tbsp Poblano Pepper or Green Bell Pepper (diced)
  • 1 tbsp Red Onion (diced)
  • 1 tbsp Red Bell Pepper (diced)
  • ¼ cup Mexican or Cheddar Cheese (Shredded)
  • Salt, Pepper and Taco Seasoning (to taste)

  1. Preheat oven to 400°F and spray muffin tin with non-stick spray.



  2. Dice onion and peppers

  3. Place one tortilla in each muffin tin. You may have to slightly fold the edges in three places to prevent the tortilla from ripping and to ensure it fits snuggly in the muffin tin.



  4. Crack one egg in each cup, sprinkle with salt, pepper and taco seasoning. If you don't have taco seasoning you can use paprika or chili seasoning.



  5. Divide diced veggies into two and top the egg.



  6. Divide cheese and sprinkle the cheese on each egg cup.



  7. Put in oven for 10-15 minutes on the bottom rack. 10 minutes will be a soft egg, 12 minutes will give you a medium egg and 15 will give you a well done egg.



  8. Enjoy! Feel free to serve with Salsa, Picante Sauce and/or Sour Cream

Breakfast
Mexican

Baked Egg Avocado Boats

Breakfast, Recipes

It’s Monday again and like many, I am trying to set my intentions for the week. This week I am focusing on health because I splurged this weekend (too many donuts) and health is personal wealth. I am starting my day with this quick and easy breakfast! Baked Avocado Egg Boats are Keto friendly and easy to make. The two that I made consist of avocado, egg, salt, pepper, garlic powder, paprika and cayenne pepper. I topped one with bacon bits and chives and the other with a cherry tomato and chives. This meal can be tailored to be keto friendly and/or vegetarian.

INGREDIENTS  

  • 1 Avocado Halved and Pitted
  • 2 Eggs
  • Salt, Pepper, Paprika, Garlic Powder and Cayenne Pepper to taste
  • Bacon Bits, Cherry Tomato Optional

INSTRUCTIONS 

  • Preheat oven to 425°F.
  • Slice each avocado in half lengthwise and remove the pit.
  • Scoop out enough of the avocado flesh so that the egg can fit inside fully.
  • Sprinkle avocado halves with salt, pepper, paprika, garlic powder, cayenne and crack 1 egg into each half.
  • OPTIONAL: Add bacon bits and/or sliced cherry tomatoes to top the eggs
  • Bake in oven for 15-20 minutes. 15 minutes will create a over medium yolk.

NOTES

To avoid spilling the egg you can place in a cupcake pan, flesh up to hold avocado still or you can use toothpicks and put them on each side of the avocado to keep it steady on a pan. 

Baked Avocado Egg Boat

Baked Avocado Egg Boats are Keto friendly and easy to make. The two that I made consist of avocado, egg, salt, pepper, garlic powder, paprika and cayenne pepper. I topped one with bacon bits and chives and the other with a cherry tomato and chives.

  • 1 Avocado (Halved and Pitted)
  • 2 Eggs
  • Salt, Pepper, Paprika, Garlic Powder and Cayenne Pepper (to taste)
  • Bacon Bits, Cherry Tomato (Optional)

  1. Preheat oven to 425°F.

  2. Slice each avocado in half lengthwise and remove the pit.

  3. Scoop out enough of the avocado flesh so that the egg can fit inside fully.

  4. Sprinkle avocado halves with salt, pepper, paprika, garlic powder, cayenne and crack 1 egg into each half.

  5. OPTIONAL: Add bacon bits and/or sliced cherry tomatoes to top the eggs

  6. Bake in oven for 15-20 minutes. 15 minutes will create a over medium yolk.

To avoid spilling the egg you can place in a cupcake pan, flesh up to hold avocado still or you can use toothpicks and put them on each side of the avocado to keep it steady on a pan. 

Breakfast
avocado, bacon, keto, whole30

Check out two of my favorite baked Avocado eggs as well:

More breakfast ideas here.

Wild Blueberry Chévre Braid

Breakfast, Dessert, Recipes

Any goat cheese lovers out there? Last Friday I went to the grocery store to buy cheese and crackers and when I was picking out cheese I saw Boarshead Wild Blueberry Chévre Goat Cheese that I couldn’t resist putting in my cart. On my way to the checkout, I saw some puffed pastry’s and thought, “I bet this cheese would taste good in one of those.” So here we are! If you want the easy and fast way of making this you can buy frozen sheets by Pepperidge Farm at most grocery stores or you can follow this easy recipe to make your own by Baking A Moment. 

INGREDIENTS  

  • 1 sheet Puff Pastry
  • 1 Wild Blueberry Goat Cheese Boarshead or other
  • 1 cup Blueberries
  • ¼ cup Water
  • ¼ tsp Vanilla
  • 2 tbsp Sugar
  • 1 Egg

INSTRUCTIONS 

  • Preheat over to 400F and adjust rack to middle of oven.
  • Lay puff pastry sheet on cutting board and cut sides at an angle leaving 2-3 inches in the middle uncut.
  • Place 1/4 cup blueberries in the middle of the puff pastry. I like to smash them first so that they don’t roll around.
  • Cut cheese into thin slices and lay in the middle of the puff pastry on the blueberries.
  • Combine 3/4th cup blueberries, 1/4 cup water, 1/4 tsp vanilla and 2 tablespoons sugar in a small sauce pan and heat on medium-high heat until it is brought to a boil. Stir constantly until sauce is thick.
  • Pour sauce onto of cheese and puff pastry, keeping sauce in the center area that is not cut.
  • Fold in each side of the puff pastry alternating from one side to the next in order to create the “braided” look.
  • Make egg wash by combining 1 egg with a little water and whisking together.
  • Brush top of braided pastry with egg wash – This is optional but this will allow the top to turn golden brown.
  • Place on non-stick baking sheet or baking sheet lined with parchment paper, place in center rack and cook for 25-30 minutes or until golden brown and “puffy”.
  • Serve warm or cold and enjoy!

Wild Blueberry Chevre Braid

Puff Pastry with Boarshead's Wild Blueberry Chevre and homemade blueberry sauce. Enjoy for breakfast and dessert.

  • 1 sheet Puff Pastry
  • 1 Wild Blueberry Goat Cheese (Boarshead or other)
  • 1 cup Blueberries
  • ¼ cup Water
  • ¼ tsp Vanilla
  • 2 tbsp Sugar
  • 1 Egg

  1. Preheat over to 400F and adjust rack to middle of oven.

  2. Lay puff pastry sheet on cutting board and cut sides at an angle leaving 2-3 inches in the middle uncut.

  3. Place 1/4 cup blueberries in the middle of the puff pastry. I like to smash them first so that they don't roll around.

  4. Cut cheese into thin slices and lay in the middle of the puff pastry on the blueberries.

  5. Combine 3/4th cup blueberries, 1/4 cup water, 1/4 tsp vanilla and 2 tablespoons sugar in a small sauce pan and heat on medium-high heat until it is brought to a boil. Stir constantly until sauce is thick.

  6. Pour sauce onto of cheese and puff pastry, keeping sauce in the center area that is not cut.

  7. Fold in each side of the puff pastry alternating from one side to the next in order to create the "braided" look.

  8. Make egg wash by combining 1 egg with a little water and whisking together.

  9. Brush top of braided pastry with egg wash – This is optional but this will allow the top to turn golden brown.

  10. Place on non-stick baking sheet or baking sheet lined with parchment paper, place in center rack and cook for 25-30 minutes or until golden brown and "puffy".

  11. Serve warm or cold and enjoy!

Breakfast, Dessert
blueberries, Breakfast, goat cheese, pastry, puff pastry

Bruschetta Inspired Avocado Toast

Breakfast, Recipes

Avocado toast has become very populate over the last few years but how many of you just eat avocado on toast? Boring! Change it up with this Bruschetta inspired avocado toast. It is easy to make and tastes incredible. Try with a sunny side up egg, scrambled eggs or no egg. I have tried all three and they all taste great. If you are looking for a vegan or vegetarian option then just skip the egg and use some extra avocado to fill you up. 

INGREDIENTS  

  • 1 Slice Bread
  • 4-5 Cherry Tomatoes halved
  • 1 tsp Balsamic Glaze
  • 1 Egg
  • ½ Avocado
  • 1 Handful Arugula
  • Salt & Pepper to taste

INSTRUCTIONS 

  • Put bread in toaster
  • While bread is toasting, prepare tomatoes and avocado by cutting tomatoes in halves and slicing avocado into slivers. Save other half of the avocado but putting in a container or plastic bag. To prevent browning, rub a tiny amount of lemon juice on avocado before putting away.
  • Take toast out and place on plate, spread avocado on toast, and put a handful of arugula on avocado and top with cherry tomatoes.
  • Cook an egg sunny side up or over easy. The best way to do this is to have anon-stick pan, heat it on low and then place egg in pan on low heat until cooked to your liking. You don’t want to turn the egg over unless you prefer your eggs cooked all the way through or if you are going for a fried egg. Lightly season with salt and pepper.
  • Top the toast with egg, drizzle balsamic glaze on top and ENJOY!

NOTES

  • Chopping up the arugula and tomatoes with the balsamic glaze can make it easier to eat but it won’t plate as nice. 
  • Easily make this into a sandwich by using two pieces of bread of putting in between a pita bread. 
  • Adding pickled onion is a great touch if you are an onion lover. Simply slice red onion and let sit in some vinegar for 15-20 minutes and place on top of arugula. 

Bruschetta Inspired Avocado Toast

Not your average avocado toast. The addition of arugula, cherry tomatoes and balsamic glaze will leave your taste buds wanting more!

  • 1 Slice Bread
  • 4-5 Cherry Tomatoes (halved )
  • 1 tsp Balsamic Glaze
  • 1 Egg
  • ½ Avocado
  • 1 Handful Arugula
  • Salt & Pepper (to taste)

  1. Put bread in toaster

  2. While bread is toasting, prepare tomatoes and avocado by cutting tomatoes in halves and slicing avocado into slivers. Save other half of the avocado but putting in a container or plastic bag. To prevent browning, rub a tiny amount of lemon juice on avocado before putting away.

  3. Take toast out and place on plate, spread avocado on toast, and put a handful of arugula on avocado and top with cherry tomatoes.

  4. Cook an egg sunny side up or over easy. The best way to do this is to have anon-stick pan, heat it on low and then place egg in pan on low heat until cooked to your liking. You don't want to turn the egg over unless you prefer your eggs cooked all the way through or if you are going for a fried egg. Lightly season with salt and pepper.

  5. Top the toast with egg, drizzle balsamic glaze on top and ENJOY!

  • Chopping up the arugula and tomatoes with the balsamic glaze can make it easier to eat but it won’t plate as nice. 
  • Easily make this into a sandwich by using two pieces of bread of putting in between a pita bread. 
  • Adding pickled onion is a great touch if you are an onion lover. Simply slice red onion and let sit in some vinegar for 15-20 minutes and place on top of arugula. 
Breakfast
avocado, Breakfast, Toast