Category: Breakfast

Recipes on Decadently Fit

Garlic Chili Black-Eyed Peas & Eggs

black eyed peas breakfast_Fotor

Happy New Year!  This is my first official recipe post of the year and the first one to show off my new philosophy. I am going for a more simple approach regarding recipes this year.  Quicker, simpler, cleaner.

We all have busy lives.  As mine has gotten perpetually busier I realized I haven’t had the time to make the recipes I was posting.  That’s a problem.

It’s not just the holidays, it’s the everyday busyness that starts the bad habits forming.  The “I don’t have time to make something right now so I am going to pick an unhealthy option” cycle.  So instead of complaining about the problem, I came up with a solution.  Stop complicating things.  Go the easy route and simplify the food I am making.  I am still getting the same result without the stress.

It’s a well know superstition that eating black-eyed peas in the New Year will bring you good luck.  My amazing friends at Melissa’s Produce recently sent me a lovely gift of black-eyed peas and their Clean Snax.  They know the way to my heart for sure.  Delicious, convenient, clean food.


The black-eyed peas come cooked.  There is nothing to do, but open the package, rinse them and break them apart.  In this dish I patted them dry with paper towels to prevent them from steaming in the pan. I didn’t want mushy peas.

This dish is perfect for a busy morning, especially after a great workout.  It comes together in a matter of minutes, about 10 to be exact.  It’s full of protein, fiber, and good fats.  Everything you need to rebuild muscle and level out your blood sugar.  In simple terms you will be fuller longer and give your body the nutrients it needs after working out.

I hope you are finding 2015 to be everything you hoped for.  Never forget you have the key to your destiny.  If you do the work you will see the results.  Don’t let excuses get in the way of your goal.  Find a solution to each excuse and nothing will stop you!  Happy New Year!

Click on the pictures below to buy these wonderful products.



Disclosure:  I was not compensated for writing this post. Melissa’s Produce supplied the black-eyed peas and clean snacks for my own use.  All opinions are my own.

Garlic Chili Black Eyed Peas & Eggs
Nutrition Information
  • Serves: 2
  • Serving size: 2
  • Calories: 485
  • Fat: 26.6
  • Saturated fat: 13.8
  • Unsaturated fat: 1
  • Trans fat: 0
  • Carbohydrates: 33.6
  • Sugar: 15.9
  • Sodium: 618
  • Fiber: 10.7
  • Protein: 27.8
  • Cholesterol: 375
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
A hearty, protein filled breakfast that comes together in less than 10 minutes.
  1. Mix together the ghee, garlic & herb salt, and chili powder
  2. Add the beans into the ghee mixture and combine thoroughly
  3. Heat a large skillet over medium-high heat. Add the beans when hot. Let the beans sit for two minutes, then stir, let sit another two minutes. Repeat for 8 minutes until the beans are heated through and are starting to brown slightly. Do not overcook. If the beans start popping pull off heat.
  4. In another pan, heat the final tablespoon of ghee over medium heat till melted. Spread over pan and fry eggs in ghee till desired temperature is reached. You can add a lid to steam the top of the eggs to cook faster.
  5. Serve two eggs on top of ½ of the beans.


The Great Pepper & Hatch Chilie Cookbook Review {giveaway}

Great Pepper Book-close up14-1 640I talked about my life long passion for cookbooks in one of my last posts.  I can honestly sit for hours and read them.  I get excited about learning new things and love seeing a traditional recipe tweaked into a modern version.

Yes, I am a culinary geek to the core.  My library of cookbooks is pretty vast.  Although I love finding new recipes on the internet, nothing is better than sitting with a book, feeling the page between your fingers, finding new inspiration at the turn of each page.

The Great Pepper Cookbook is no exception.  Melissa’s Produce doesn’t hold anything back when they create a new cookbook.  I have personally been to their test kitchen and tasted the recipes made by their chefs.  They are talented and inventive.  The recipes in this book speak to that.

Of course when I received the books I immediately started going through them.  In each book, the first section talks all about the scoville scale (how hot a pepper is), describes each pepper type in detail and how to prepare fresh and dried.

I love spicy food!  I actually carry around packets of tabasco in my purse, just in case there is an emergency.  True story.  I like some spice to my food, not overpowering, but a wake me up, warm me up spice.

In the Great Pepper Cookbook I found a multitude of recipes I wanted to make.  But there was one that HAD to be made first.  It combines my two food lusts together, spicy and chocolate.  Chile Chocolate Truffles, oh em gee, come to me.  I’ve had a love for spicy chocolate since I had it the first time at the San Diego Food & Wine Festival.  I couldn’t wait to taste that duo together again.

spicy truffle5

Making the truffles was actually very easy. I changed the heavy cream to coconut milk in my version due to my intolerance.  You simply heat the cream/coconut milk together with spicy peppers, combine with the chocolate, sesame seeds and raisins.  Then cool the concoction in the fridge for two hours.  Scoop the chocolate with a melon baller, roll into balls and toss in walnuts.  Yup, pretty much the best truffle I have ever had.  No joke.  I will have these babies in the fridge from her on.  Each truffle is only 80 calories. Serious bonus!

Now onto the Hatch Chile Cookbook.  I actually have had this book for over a year.  I went to the recipe tasting event at Melissa’s test kitchen when they launched the book.  I was able to taste the Honey Mustard Pretzel Crunch, Hatch Chile Corn Bread, Hatch Chile Deviled Eggs, Hatch Chile cookies, and even a lemonade infused with hatch chili ice cubes.  Every single item was incredible.

hatch cookies 640

I’ve made a lot of the recipes from the Hatch Chile book and even developed this Hatch Chile Corn dog because I love the flavor so much.  I wanted to showcase something new and different for you.  I love stuffing portabellos, I’ve made them into BBQ Chicken Pizzas, and every now and then I crave one stuffed with creamed spinach.  I never thought to make them into a frittata. Kudos on that idea Melissa’s!

hatch cookbook 640 2 3porto fritatta2 640








You have to make the Frittata-Stuffed Portobello Stuffed Mushroom Caps.  Such a fun, spicy way to serve eggs.  It would be amazing as a brunch item during the holidays.  The colors are even perfect with the addition of tomato, hatch chilies and basil.

Lucky for you it’s Hatch Chilie season and during this time of year you can attend a live roasting!  Click here to find a location roasting chilies near you.  Then go buy the book, it is a chile lovers must have.

Melissa’s produce has always been extremely generous with me.  Not only did they supply all the produce for this post, they have allowed me to share both recipes I mentioned.  AND, they offered up FOUR of The Great Pepper Cookbooks to giveaway!  Entering is super easy!  Just follow the instruction in the Rafflecopter link here ——->  a Rafflecopter giveaway

For more awesome sneak peeks at these cookbooks check out what my fellow IEFB bloggers did:  My Imperfect Kitchen, The Devil Wears Parsely & It’s Okay to Eat the Cupcake.


5.0 from 1 reviews
Chile-Chocolate Mole Truffles
Nutrition Information
  • Serves: 36 (1 truffle)
  • Serving size: 1 truffle
  • Calories: 80
  • Fat: 6g
  • Saturated fat: 2.5g
  • Carbohydrates: 7g
  • Sugar: 5g
  • Sodium: 0mg
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 5g
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
These truffles are an exotic, subtly spicy, decadent treat
  • 10 ounces semi sweet chocolate chips (can use vegan)
  • 1 tablespoon white sesame seeds, toasted
  • 2 tablespoons seedless raisins, minced
  • 5 ounces heavy whipping cream
  • ¼ ounce (about a 1 x 2-inch piece) dried ancho chile pepper
  • ½ teaspoon ground dried chipotle pepper
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon fresh lime zest
  • 1 cup walnuts, toasted and finely crushed
  1. In a metal bowl, combine chocolate chips, sesame seeds, and raisins. In a small saucepan, heat cream over medium heat; stir in ancho chile, chipotle chile powder, cinnamon, and zest. Bring just to a simmer; immediately remove from heat. Remove and discard ancho, pour cream mixture over chocolate chip mixture, stirring constantly until chocolate is melted and mixture is completely blended. Let cool to room temperature; cover and refrigerate until firm, about 1 to 2 hours.
  2. Line a baking sheet with parchment paper. On a plate, spread the walnuts in an even layer. Using a ½ teaspoon measuring spoon (or melon baller) scoop out cooled chocolate mixture, form into a 1-inch ball, roll in crushed walnuts, and place on prepared baking sheet. Repeat with remaining chocolate mixture to form 36 truffles. Cover and refrigerate for at least 2 hours or up to 5 days. Serve.
Nutrition facts are for original recipe, not with coconut milk.

5.0 from 1 reviews
Frittata-Stuffed Portobello Mushroom Caps
Recipe type: Breakfast
  • Oil for cooking spray
  • 12 large eggs
  • Melissa's My Grinder Organic Italian Seasoning
  • Melissa's My Grinder Rainbow Peppercorns
  • 1 tablespoon unsalted butter
  • 1 large heirloom tomato, top and bottom removed, thickly sliced into 4 rounds
  • Salt and freshly ground black pepper
  • 10 fresh basil leaves, cut into ribbons
  • 2 Hatch Chilies, roasted peeled, stemmed, seeded, and chopped
  • 4 large Portobello mushrooms stems and gills removed (see note below)
  • 4 ounces cream cheese, cubed
  1. Preheat the oven to 350 degrees. Lightly oil a baking dish.
  2. In a large bowl, whisk together the eggs and a few grindings of the Italian seasoning and rainbow peppercorns. Set aside.
  3. In a large skillet, melt the butter over medium heat and cook the tomatoes, turning once, just until the tomatoes release their moisture, about 1 to 2 minutes. Season to taste with salt and pepper, then add the basil and chilies and continue cooking just until the basil begins to wilt, about 1 minute.
  4. To stuff the Portobellos, fit 1 tomato slice into each mushroom cap and one-fourth of the basil and chilies. Pour in egg mixture to nearly fill the mushroom. Top each Portobello with a few cubes of cream cheese.
  5. Bake the stuffed mushrooms in the prepared baking dish for 35 to 45 minutes, or until the filling is set.
Gently scooping out some of the meat of the mushroom cap often helps the stuffing fit nicely.




Chocolate Strawberry Protein Smoothie

choc straw smoothie2 resized

It’s that time of year again moms and dads.  School is back in session.  No more night swimming or sleeping in.  The mom only overnight wine tasting tours are on hold.  The leisurely weekday breakfasts have come to a sudden halt.  There is a gloom in the hot molten air that can only be described as buzz kill.

I’m sure some of you are scratching your heads as to why we are already back in school.  Ask California’s Governor Jerry Brown to answer that one for you.  Apparently it had something to do with California Standard testing which has been dissolved.  Hey Jerry!  Can we have a September start date again?

Back to reality.  Literally.  6:10 a.m. wake up times are again my new reality for the next 10 months.  Back to being super organized in the morning, even more so since I have two in school.  Two completely different lunches to pack, two kids that lose shoes on a daily basis, two kids to keep from killing each other while they brush their teeth.  The most handsome third grader and first grader are now in my midst.

boys 1st day resize


With the organized chaos that ensues every morning sometimes I forget to make food for myself.  For instance, this morning I made 3 breakfast sandwiches with a side of strawberries.  As my husband and two boys were eating their sandwiches I looked down at the plate I set out for myself.  Empty.  With only 10 minutes before departure time my stomach growled loudly, reminiscent of the mountain lions that keep coming out of our foothills.  My only option was to make a smoothie, another sandwich wasn’t in my time constraint.

I’ve made this smoothie once before and inhaled it, creating massive brain freeze.  This time I used self control as to not repeat such idiocy.  In a moment of clarity I remembered that I had promised to post the recipe about a month ago on my Instagram.

So as promised here is the healthiest well balanced version of a chocolate covered strawberry you will ever ingest.  This smoothie has a whopping 26.5 grams of green organic whey free protein.  I started using the Orgain protein powder because it took care of my aversion to whey in my protein shakes.   This powder is a legit source of clean protein made from Organic Brown Rice Protein, Organic Sprouted Chia Seed, Organic Hemp Protein, and Organic Pea Protein.  The sugar comes from monk fruit and organic stevia.

We need to talk about the raw green chocolate powder in this smoothie.  If you haven’t started using raw green powder start today.  These powders are nutrient dense and cost less than buying the 1 pound of greens it takes to make 1 ounce.  Because the powder is raw the enzymes are still in tact when they are turned into powder form.  Raw greens will give you increased energy and repair cellular damage.  I know the next question, “what does it taste like?”.  My honest answer is I have no clue.  I always put it in a smoothie and I can’t taste it.

This surprisingly vegan, gluten-free smoothie will easily make it’s way into your rotation. It’s incredibly filling, nutrient dense, and above all it tastes like dessert.  I hope you enjoy it amongst the controlled chaos in your life.  Cheers!

choco straw smoothie5 resized


Now for some exciting news!   As of August 4, 2014 I became a full time food blogger!  Woohoo!  So what exactly does that mean?  More posts with more healthy, decadent recipes.  More giveaways, more awesomeness that you will notice in each post.  So stay tuned!  If you haven’t already, now would be the perfect time to subscribe to the blog so you don’t miss anything.  A lovely email with the newest post comes straight to your inbox.  No checking social media to make sure you didn’t miss anything.

You can subscribe by typing in your email on the right hand side of the homepage.

Questions?  Comments?  Feel free to leave a love note at the bottom of this post.

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Gluten-free Chicken & Waffles w/ Mustard Maple Syrup

chickenwaffles 4 frameIt’s that time of year again.  The time where everyone will start pinning healthy recipes to their Pinterest boards.  Gym memberships will be bought.  New Year’s resolutions will be made in the hopes that 2014 will be the year they hold their weight. No pun intended.

Most likely you are reading this blog because you came upon it on Pinterest, Facebook, Instagram, Google, or Twitter.  You may have pinned this as part of your master plan to keep that weight loss/health resolution.  Let me tell you, you scored on this find.  Especially if you are a foodie who struggles with typical bland diet/health food.

This recipe is what I would like to call the light amongst the dark.  We are spoiled with the ability to access great recipes with a simple Google or Pinterest search.  Unfortunately, a lot of the so-called replacement recipes make me want to go eat card board instead.

waffle batterThis Paleo/gluten-free waffle is an adaptation of the Amazing Paleo version.  I was a little nervous when I initially saw the list of ingredients.  The ratio of eggs to coconut flour scared me.  It sounded like it would be the consistency of a crepe, not waffle.  Due to the addition of baking soda twafflehe eggy batter transforms into a fluffy, savory waffle.

If you stop at the waffle you will most definitely be satisfied.  But, in the words of Emeril Lagasse, I think you should “crank it up another notch”.

chicken split 2The chicken is really easy to make.  Start off by splitting each lean chicken breast with a knife.

Next each of the slimmed down breasts marinate in tenderizing

buttermilk for 30 minutes.

crackers 3While they marinate, the gluten-free cracker crust is pulverized into a fine powder. and the eggs are whisked into a sunny yellow binding liquid.

After marination is complete, each breast is dunked into the egg mixture and then covered with the cracker coating.

After each breast has been coated, they are baked for 40 minutes at 400 degrees.  chicken cooked

I topped 2 -3 waffles with a piece of chicken, and dressed them with a cloud of spicy arugula that was tossed in a mustard maple syrup.  Then of course I had to drizzle a little more of the syrup on top of the crunchy goodness.

prelim waffle

If you did stumble upon this post on via the many different vehicles the internet provides, I hope you subscribe.  I would love to help you keep your resolution.

  Whatever your resolution(s) are for 2014, if they involve your health or not, aspire to keep them.  Remember, you made them for a reason.

Happy New Year!



3 boneless chicken breasts, halved lengthwise (see picture above)

1 cup low-fat buttermilk

1 box Van’s gluten-free Multi-grain crackers

2 eggs, whisked till slightly frothy (small bubbles)

1/2 teaspoon garlic powder

salt & white pepper to season



4 eggs, whisked

2 tablespoons coconut flour (or brown rice flour)

2 tablespoons coconut oil, melted and cooled

3 tablespoons full fat canned coconut milk

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon paprika

1 tablespoon fresh chives, minced

¼ teaspoon sea salt

¼ teaspoon freshly ground black pepper

¼ teaspoon baking soda


2 tablespoons prepared mustard

2 tablespoons maple syrup

1 tablespoon apple cider vinegar

1/4 teaspoon white pepper

2 cups arugula

Pre-heat oven to 400 degrees.

Marinate the chicken breasts with the buttermilk in an air tight Ziploc bag for 30 minutes.

While chicken marinates, combine all ingredients for the waffles and let rest.

Whisk together all the ingredients for the syrup and refrigerate.

In shallow bowl whisk together the eggs, season with salt and pepper.

In a food processor pulse entire box of crackers until a powder forms.  Transfer powder to another shallow bowl. Mix in the garlic powder, then season with salt and pepper.

Remove the chicken from the Ziploc one piece at a time.  Coat all sides with egg mixture, then the cracker mixture.  Set each piece on a cookie sheet covered with foil.  Each chicken piece will sit on a cooling rack coated with olive oil or coconut oil cooking spray.  Repeat the process till all 6 pieces are coated.  Sprinkle each piece of chicken with paprika.  Bake for 40 minutes.

When there is 10 minutes left in the chicken’s cooking time, start cooking the waffles in waffle iron.  Use the highest setting possible.  Cook till iron indicates they are done.  Check waffle, leave in till waffle is the color you prefer.  I like mine to have a nice light brown crust.

Toss the arugula with 1 tablespoon of the syrup.

Assemble each plate with 2 – 3 waffles, 1 piece of chicken and a handful of arugula.  Drizzle each plate of goodness with more syrup.  Serve immediately.

Servings: 6• Size Calories: 356 • Fat: 16.1g • Carb: 26g • Fiber: 3g• Protein: 23.3g • Sugar: 9g Sodium: 345mg • Cholesterol: 224mg

(A regular plate of chicken and waffles has 941 calories and 30g of fat!)

Skinny Power Potato & Egg Crepes w/ Skinny Hollandaise (giveaway)

Egg Crepe wordsMost of my recipes come out of thin air.  Lots of trial and error from what I have on hand, or what looked good that day at the grocery store.  I excel in the ‘create something from nothing’ realm.

This dish was born the morning after my little sister’s bachelorette party.  We had a super sized adult slumber party, complete with decadent food, drinks and ice blocking.  Wild and crazy we were.

The seven of us that were left in the morning woke up starving.  The events from the evening prior led us straight to the kitchen to fill our rumbling, some turbulent, bellies.

Upon scouring my culinary domain for a suitable breakfast, I came up with this satisfying, yet sassy number.  I watched the first of the guests as she took her bite.  I must have looked like a child waiting for their parent’s life changing approval.  Thankfully she gave me an enthusiastic thumbs up.  Each of the slumber crew loved it so much they stayed for lunch, and dinner.  I was more than happy to oblige.

So, when Klondike Brand Potatoes contacted me to be a part of their *Pile on the Produce promotion and Giveaway, I knew exactly what I was going to make.

pileontheproduce_v3Before I give you the recipe for this to die for lean and mean crepe machine, I’ll explain Pile on the Produce.  It is a national retail promotion in which retailers build potato displays to promote the health benefits of potatoes.  Klondike Brand is encouraging families to incorporate as much produce as they can into meals.

Bloggers like myself have been asked to come up with recipes that use potatoes and at least two other produce items in a healthy dish.  By doing this they are hoping to spark your creativity in using the vitamin packed spuds and produce.

To reward all my readers for being such loyal fans, Klondike and I will be doing a giveaway each week in September.  There will be a total of 4 winners that will receive a potato prize pack directly from Klondike.  Each week I will randomly pick a winner from the entries. Drawings will be done every Sunday at 9 p.m. PST. (unless otherwise stated).

To enter, subscribe to Decadently Fit, like DF’s Facebook, follow DF on Twitter, or Instagram.  If you already do, send your friends.  Have them subscribe to DF’s blog, like the Facebook, follow Twitter or Instagram.  After they have done any of the items listed have them post anywhere on the pages that you sent them.  Good luck!

Now the crepe.

A combination of crispy Klondike Rose potatoes, sweet red bell pepper, and onion are warmly wrapped in an egg white blanket, only to be topped by a velvety hollandaise made with fat-free greek yogurt.

Sound good?  Then get up and go make this as a nice Labor Day treat for your loved ones.
Happy Labor Day!

For your drooling pleasure…


Potato Hash

4 Klondike Rose Potatoes, scrubbed, coarsely gratedhash

1/2 of large red onion, diced

1/2 green bell pepper, diced

1/2 tablespoon coconut oil

1/2 tablespoon olive oil

salt & pepper to taste

Pre-heat your oven to 140 degrees.  Heat an oven safe medium skill over medium high heat.  Saute the bell pepper and onion for 3 – 5 minutes.  Stir the potatoes in with the bell pepper mixture.  Season with a pinch of salt and pepper.  Create an even layer in the pan, and put the lid on for 3 minutes.  Remove the lid and flip the potatoes.  Repeat til potatoes are soft.  Then repeat without the lid until the potatoes are crispy.  Keep warm in oven without lid on.

Skinny Hollandaise (adapted from a recipedouble boiler by Deantini)

6 oz. plain greek non-fat yogurt

2 teaspoons lemon juice

3 egg yolks (room temp)

1/2 teaspoon sea salt

1/2 teaspoon Dijon mustard

couple dashes Tabasco

Use a double boiler or (since I don’t have one) place your kitchen aid mixer bowl over a large pot of simmering water.  Whisk yogurt, lemon juice, egg yolks well.  Heat over simmering water, stirring frequently, until sauce has thickened, approx 15 min.  Sauce should be smooth and thick.  Remove from heat and stir in salt, mustard, and Tabasco.  Sauce can be stored up to a week in the fridge.

Crepeegg white crepe

5 egg whites, beaten

Olive oil in a misto sprayer (or non-stick spray)

2 cups baby spinach, ripped into bite size pieces

smoked paprika (optional)

Spray a small saute pan with a small amount of oil.  Divide the mixture into 2 or 4 servings.  Use either 1/4 of the mixture or 1/2 depending on your decided portions.  Pour egg white into hot pan and swirl, coating the entire bottom of the pan.  Put pan back on flame and cover for 1 minute.  Uncover and gently flip, cooking the other side completely.  Do not over cook.

To assemble:filled crepe

Place the crepe(s) on a plate.  Fill each crepe with the potato hash,  some of the spinach, roll up and place seam side down.  Top each crepe with 2 tablespoons of the hollandaise,  and sprinkle with the paprika.

dressed crepe

*Oh and don’t forget to go to the Klondike web page where you can be one of four winners to receive an Ipad2!  You can also get a great coupon here.

Disclosure: I was provided with a 5 lb bag of Klondike Rose Potatoes and The Culinary Guide to Klondike Potatoes from Potandon Produce L.L.C. as part of the Pile in on the Produce Promotion.  All opinions are my own.

Almond Muffin (made in the microwave)

almond muffin wordsMy boys will be starting school in exactly 17 days.  Who’s counting?  During the school year I am notorious for not eating breakfast.  Why?  Well, raise your hand if you are guilty of not eating a healthy breakfast because it takes more time, and you would rather not eat junk.  (raises hand).

I like sleeping in.  So I will push the limits as far as I can sometimes.  When I finally do drag myself out of bed I stumble half awake to the Keurig.  Pop in the k-cup, stare at the dripping, addicting substance till it fills my cup completely.  Pour in my creamer and stevia, then sit on the couch watching the Food Network while gulping down my dark liquid friend.  Sometimes I will jump on the computer and start a blog or respond to emails.

On a normal day I look at the clock at some point and become frantic.  Realizing that I have just enough time to wake the boys up, make them breakfast, make sure they are dressed, teeth and hair are brushed and all the right accompaniments are in their back packs.  Then frantic part two sets in when I realize I forgot to pack their lunch.  I scramble to the kitchen, throw together a sandwich and throw in some healthy sides and a drink.  Throw the lunch box in their back pack and run out the door to get them to school on time.  Phew!

Sound familiar?  Not one part of that chaotic routine includes me eating breakfast.  As much as I would love to get up earlier to incorporate a well-balanced meal, it most likely won’t happen.  BUT, if I can spend 5 minutes between the chaos making  and eating something healthy, I will.

My clean eating, health conscious friend, Alicia, posted a great busy morning mom recipe on her facebook last week.  A clean, protein filled muffin that you can make in the microwave.  The clean up is minimal because you mix and microwave the muffin in a coffee cup.  So brilliant.

I tweaked her recipe a little to meet my dietary needs, so I am going to post her recipe and mine.  You can decide which meets you needs or swap between them.

I know this will become one of my staple breakfasts during the school year.  Because as we all know, if you don’t fire up your metabolism in the morning, you are doing body a disservice.  I no longer have an excuse not to eat a clean, health breakfast.  Thanks, Alicia!

Alicia’s Flaxseed Muffin Recipe

1/4 cup Bob’s Red Mill Organic Flaxseed Meal

1tsp baking powder

2tsp cinnamon powder

1tsp coconut oil

1 egg

2tsp honey

Mix all ingredients in a coffee mug. Pop in the microwave for 50 seconds then dump on plate and enjoy!

Servings: 1• Size: 1 muffin Calories: 248 • Fat: 16g • Carb: 24g • Fiber: 2g • Protein: 9g • Sugar:  21g Sodium: 386mg • Cholesterol: 185mg

My Almond Muffin Recipe

1/4 cup Bob’s Red Mill Flour Almond Meal

3/4 teaspoon baking powder

1 teaspoon cinnamon

pinch of sea salt

1 tablespoon maple syrup

1 egg

1 teaspoon real vanilla extract

Servings: 1• Size: 1 muffin Calories: 345 • Fat: 18g • Carb: 40g • Fiber: 7g • Protein: 12g • Sugar:  24g Sodium: 388mg • Cholesterol: 195mg

Peach Pie Protein Smoothie

peach pie protein shake 2Eating breakfast is essential.  It turns on your body’s fat burning oven and gives you the energy you need to start your day.  Skipping this meal can lead to overeating throughout the day.  When you skip a meal, your body signals your brain to play catch up.  Bad choices are made when our bodies go into starvation mode. Your best plan of attack is to drink a full glass of water right when you wake up.  This cleanses your body of impurities and hydrates.  Plan on eating within the first hour of waking up to fully kick-start your metabolism. Eating within the first hour can sometimes be a challenge for me.  Especially since we are on our 4th week of summer break here.  I love simple breakfasts that don’t require tons of prep and clean up.  Shakes fit this mold, and fill my tank.  This peach protein shake is quick, satiates, and tastes like dessert.  Serious bonus. On that note, you can end your day with this shake.  Just add 1/2 a cup of your favorite frozen yogurt, and tada!  You can pull the wool over your kid’s/husband’s eyes and make them think they are drinking a non-nutritious shake. Onto the fabulous reasons to drink this peachy goodness.  The protein in the powder and almond milk will keep you full till your mid-morning snack and build muscle. Who can resist the taste of a fresh peach?  I know I can’t.  Knowing they are full of vitamin A, C, & B, contain iron and fluoride, and protect from free radicals, make them even more appealing. Cinnamon, well there are so many benefits to ingesting a daily 1/2 teaspoon dose of this spice, I needed a list:

  1. 1/2 teaspoon of cinnamon per day can lower your bad cholesterol (or LDL).
  2. Cinnamon may help treat Type 2 Diabetes by lowering blood sugar levels and increasing the amount of insulin production in the body.
  3. Cinnamon has anti-fungal properties, and it’s been said that candida cannot live in a cinnamon environment.
  4. Cinnamon can reduce the proliferation of leukemia and lymphoma cancer cells.
  5. Cinnamon has an anti-clotting effect on the blood.
  6. Honey and Cinnamon combined have been found to relieve arthritis pain.
  7. When added to food, cinnamon inhibits bacterial growth and food spoilage, making it a natural food preservative.
  8. Just smelling cinnamon boosts cognitive function and memory.
  9. Cinnamon fights the E. coli bacteria in unpasteurized juices.
  10. Cinnamon has been found to be an effective natural remedy for eliminating headaches and migraine relief.
  11. Cinnamon can also help stabilize blood sugar (which is great for weight loss). A couple of dashes in your morning tea or cereal is all it takes.

(facts from

So, when you see the peaches at your local market, make sure you grab a few to make this delicious breakfast treat. You are missing out if you don’t!

Peach Pie Protein Smoothie
Nutrition Information
  • Serving size: 9 oz.
  • Fat: 4.6
  • Carbohydrates: 28
  • Sugar: 23
  • Sodium: 285
  • Fiber: 4
  • Protein: 27
  • Cholesterol: 20
Recipe type: Smoothie, Breakfast
  • 8 ounces vanilla almond milk
  • ½ of a peach (skin removed) or ½ cup frozen peaches, sliced
  • 1 scoop vanilla protein powder
  • ½ teaspoon ground cinnamon
  • optional additions: (1 tablespoon)
  • FiProFlax
  • chia seeds
  • flax seeds
  • hemp hearts
  • wheat germ
  1. Put all ingredients in a high powered blender and blend till smooth. I like the milkshake option.

Mediterranean Dip a.k.a ‘Jajic’

jajic holiday wordsI am blessed to have grown up with so many cultures being present in my home.  My father is half Assyrian and half Norwegian.  My mother is mostly German, English and Irish.  That makes me a certified mut.

Two of the five heritages, Assyrian and German, were introduced to me and celebrated through food. Poor me, right.  Now as a mom, I am introducing these cultures to my kids, and my husband is introducing their Mexican and Irish side to them through food.  Their palates are culturally diversified.

My Assyrian grandparents lived 7 hours away from me in Turlock, California.  I despised that car trip, but loved the prize at the end of it, grandparents and delicious food.

After the hugs and kisses were given out I always ventured to the kitchen to see what my grandma Helen had started for whatever meal came next.  There were two things about Grandma Helen that were constant.  She loved her chocolate (hid it all over the house) and she was always in the kitchen making something.  I can say with certainty that I have adopted those traits, and carry them on proudly.  Miss you grandma.

Their home was always filled with the smell of middle eastern spices, pickles and olives were served at every meal.  Because they held tight onto the notion that their traditions should be passed onto my generation, I grew up eating what they did.  Lamb dulma, baked long grain rice (riza), meat stews, shish-kebabs, and Cadeh were staples in their home during any celebration.  Jajic, was a dip/spread that was served on occasion, and devoured quickly.  If we were lucky, my grandma would save some in another container to spread on toast in the morning.  I loved that morning treat.

Jajic is simple; cottage cheese, cream cheese, fresh dill, fresh cilantro, and green onions.  You can buy the full fat versions of the cheese or save the calories by purchasing the reduced fat versions.  This is one instance where extra ingredients are not added to compensate for the lack of fat, but always read the labels to double-check.

I’ve talked about how great this dip is, but I haven’t even told you about the all the amazing health benefits.  The fresh dill protects against free radicals and carcinogens, is an antibacterial, and helps prevent bone loss.  Cilantro controls blood sugar, free radicals, and cholesterol.  The dairy adds tons of protein, to keep you fuller longer and build muscles.

Spread it on whole wheat toast, lavasha, dip celery or other veggies in, or use a multi-grain cracker as a vessel to get this protein packed dip tantalizing your taste buds.  Whatever means you choose, make a lot.  You have to have some left for the morning.  It’s tradition, and you can’t go breaking tradition.


2 lb. container of cottage cheese ( I use 1%)

1  8 oz. container of cream cheese, room temperature

1/2 cup fresh dill, chopped finely

1/4 cup green onions, chopped finely

1/2 cup cilantro, chopped finely

a pinch of sea salt and white pepper to taste

Mix all of the ingredients together.  Chill for 4 hours.

Ch-Ch-Ch-Chia Banana Maple Pudding

chia 2If you aren’t familiar with chia seeds other than the infamous pets, you probably clicked on this post out of sheer curiosity.  I personally was a skeptic at first.  I immediately added them to my mental list of foods that are a hippy gimmick.  I even tried to convince myself that I wasn’t a hippy at heart.  Then I went over my life passions in my head.  Oh yeah, I am part hippy.  I figured I at least owed it to my fellow hippys to try the seeds.  If I didn’t like them, I could move on to something else weird.

Ok, seriously people, they don’t taste like anything.  If you like tapioca, you will like them.  If you don’t like tapioca, grind them up and drink them in a shake, use them like a flour, so on.  There are tons of uses for the nutrient packed seeds.  Here is a short list of benefits these poppy seed like beauties contain:

  • Full of omega-3’s (improves mental performance)
  • High in fiber
  • High in protein
  • High in calcium
  • High in antioxidants
  • Helps with weight loss (gives you a full feeling)
  • Redeuces inflamtion (great for those with arthiritis)
  • Absorbs extra acid (great for reflux sufferers)
  • Lowers cholesterol
  • Lowers the risk of heart disease

With all of these benefits and no taste, I will be adding these to whatever I can.  The reccomended amount for an adult is 2 tablespoons a day.  An easy amount to add to a morning smoothie, shake, eggs, yogurt, cereal, toast, or even sorbet for dessert.  Honestly, I would reccomennd starting off with the recipe below as an introduction.  It’s an easy recipe to make, and tastes amazing!  The chia seeds act as the thickener.  They absorb the liquid and grow 8 times in size.  The gelatenous coating creates the pudding like texture.  The hardest part in making this is waiting for it to thicken.  It will start thickening immediately, but I noticed the greatest consistency 12 hours in.

You can buy these little beauties at your local health food store or by clicking here.


2 ripe bananas, mashed

2 cups almond mlik

2 tablespoons real maple extract (vanilla works too)

7 tablespoons chia seeds

Mix the ingredients together in a medium sized bowl.  Cover and chill 6 hours.  Serve by itself or with fresh berries.

Servings: 8 • Size: 1/2 cup

Calories: 110 • Fat: 6g • Carb: 13g • Fiber: 7g • Protein: 4g •
Sugar:  4g
Sodium: 53mg • Cholesterol: 0mg

Turkey Bacon & Egg Cups

egg cup 2 Last week I was flying solo in the parenting department.  I’ve lectured you before on the importance of prepping meals or ingredients ahead of time.  This time I figured I should practice what I preach.   In the past I’ve been really bad about not eating breakfast at all when don’t have my partner in crime to help assist with the morning craziness.  But, I feel like a hypocrite, so I decided to break that cycle.   This breakfast dish is an easy go to, quick breakfast for those busy mornings.

I came across these little babies on pinterest.  I have now made them twice and have tweaked the recipe to my liking.  They are so delicious, healthy and easy.  They reheat well, and give me a much needed protein boost in the morning.  I ate them with half of a whole wheat english muffin topped with smart balance butter, and half a grape fruit.  The meal was perfectly balanced with carbs and protein.  Leaving me satiated till my mid morning snack.

They may look fancy but they are super simple.  They would even make a great addition to a weekend brunch.  Make them, you won’t be sorry!

1 lb Turkey Bacon

1 dozen eggs (preferably organic)

2 tablespoons green onions, or chives, minced

about a 1/2 cup of shredded cheddar cheese

Salt & Pepper to taste

Pre heat oven to 350 degrees.  Line each cup of a muffin tin with foil (or you will never make this again).  Make sure the foil is higher than the cup.  Make a circle with the bacon and drop it in each muffin cup, it will overlap itself.  Crack each egg into the bacon circle.  Sprinkle salt and pepper onto each egg cup.  Bake for 25 – 30 minutes, or until the white is set.  Sprinkle with 1 teaspoon of cheese.  Sprinkle each cup with green onions.  Enjoy hot!  (Of course I enjoyed mine with a generous amount of tabasco.  Hey!  It boosts your metabolism!).