Breakfast

Egg Frittata Muffin Breakfast Recipe

No other breakfast says “get up and go” like eggs! Providing an unmatched protein value (6 grams of protein in just one) eggs are a great choice for a healthy breakfast.

Whether you’re looking for a wholesome, energy boosting breakfast to send the kids off to school with or a healthy start to the weekend for the whole family, here’s a recipe that will keep them going strong through the entire morning.

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Here’s how to make Egg Frittata Muffins

Ingredients

  • 1/3 cup finely chopped sweet or green onion

  • 2/3 cup chopped low-sodium ham

  • 1/3 cup shredded cheese

  • 4 large egg whites

  • 2 large eggs

  • optional: 2 Tbsp diced chives

Instructions

  1. Preheat oven to 350 degrees.

  2. Heat a large nonstick skillet coated with cooking spray over medium-high heat.

  3. Add onion and sauté 2 minutes or until crisp-tender. Add ham, sauté for 3 minutes. Remove from heat, cool mixture for 5 minutes.

  4. Meanwhile, combine remaining ingredients in a large bowl, stir with a whisk.

  5. Add ham mixture, stirring with a whisk.

  6. Spoon mixture into a 12-cup regular size OR 24-miniature muffin cup pan coated with cooking spray.

  7. Bake for 20 minutes or until fully cooked.

Meal Prep Tip: These can be cooked ahead of time in big batches and frozen for quick-reheat on a later day.

Starting your morning with a breakfast high in protein, like this one, can make a huge difference in the rest of your day, giving you lasting energy.

Here are 5 reasons to include the protein powerhouse in your breakfast dishes.

Benefits of Eggs

  • Keeps you feeling full longer

  • Helps you stay energized

  • Builds muscle strength

  • Repairs muscle tissue

  • Prevents muscle loss in older adults

They don’t call it the incredible, edible egg for nothing! ;)

Healthy Cereal Cookies {Gluten-Free!}

Who doesn't love a FRESH new healthy cookie recipe, especially when it's actually got nutrition in it? My kids were so happy when I tested this recipe this past weekend (it's 100% my invention by the way!) and we were all happy when they actually turned out!

Now that gluten is a nemesis to my body's healing from an autoimmune disorder, I avoid it as much as I can...but that doesn't mean I love all things gluten-free - I can't stand how dense many things turn out with a lot of gluten free flours out there.

So this recipe uses a $5 gluten free flour from my neighborhood grocery, nothing too fancy. I bake so rarely now, it's worth the splurge! Try it and see what I mean. No rock-hard recipe here!

Ingredients

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  • 1 cup gluten-free flour

  • 1/2 cup ground flaxseed

  • 1 tsp baking soda

  • 1 tsp baking powder

  • 1/2 tsp salt

  • 1 tsp ground cinnamon

  • 1 stick butter, softened

  • 1/3 cup coconut oil

  • 1/3 cup white sugar

  • 1/3 cup brown sugar (or 2/3 cup brown sugar and no white)

  • 1/4 cup maple syrup

  • 2 eggs (we use cage-free, grain-fed)

  • 1 tsp pure vanilla extract

  • 4 scoops fruit and veggies powder (like the one pictured)

  • 2 cups bran cereal (fun sub: fruit n yogurt bran cereal!)

Instructions

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  1. Pre-heat oven to 350 degrees. Place parchment paper on 2 cookie pans.

  2. Combine the dry ingredients (first 6 ingredients listed!) and stir together, then set aside.

  3. Mash the butter, coconut oil, and sugars and syrup together by hand, or use a handheld mixer for ease. Set this bowl aside.

  4. Whip the 2 eggs, adding in the vanilla extract. Add into the bowl with the sugars, butter and oil and stir all wet ingredients together well.

  5. On low speed with the hand mixer (or by hand) slowly add in the dry mixture to the wet ingredients bowl, a little at a time.

  6. Then slowly, add in the fruit and veggie powder and bran flakes until fully mixed.

  7. Drop a Tablespoon of dough on the trays, about 1.5 inches apart to allow for rising.

  8. Bake on 350 degrees for about 10 minutes, check the cookies, if they are browning on edges, they are done! Remove them from oven and let them sit on hot cookie pan for about 2-3 minutes.

  9. Move them to a cookie rack to finish cooling.

  10. Ready to enjoy! You can freeze extras for quick grab snacks for kid's lunches, after-school snack or part of an easy breakfast by serving them with a smoothie or banana!

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If you like, you can always add in nuts, dried fruit or mini-chocolate chips for extra fun or texture. You could also replace the coconut oil with peanut butter, and add in 1/2 cup mini chocolate chips to have a PB and choco snack!

These "cookies" contain enough healthy nutrients to be considered equal to a granola bar! Delicious, nutritious snacks! (This recipe is full of protein, fiber, omega 3 fatty acids, vitamins and minerals...mmmm!)

After you try them, pop back over here and tell us what you think!

Bet your kids/family won't even know they are eating such a great blend of nutrition!

Whole Wheat Banana Bread Recipe

If you love banana bread as much as I do, but worry about if it's good for you, worry no more! It's full of nutrition when it's made right, and I've got the perfect recipe for you that you're entire family will love!

This recipe is made with HALF the sugar, with whole wheat flour, and you can't even taste the difference! If you feel the recipe is too heavy, it may need more moisture to lighten it up a bit.  In this case, use 1 extra banana, or 1/4 cup canola oil, or 1/2 cup unsweetened applesauce. Try this healthier take on a family favorite (this recipe suggests making muffins out of it) and let us know what you think!

Whole Wheat Banana Bread Recipe

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How To Make IT:

Ingredients

•    1 cup whole wheat flour
•    1 tsp baking soda
•    1/2 tsp salt
•    1/2 cup unsalted butter, softened
•    2 eggs
•    1/2 cup sugar
•    1/2 tsp vanilla
•    3 ripe bananas

Instructions

  1. Sift flours, soda and salt in medium bowl, set aside. 
  2. Whisk eggs and vanilla in a small bowl, set aside. 
  3. Prepare a muffin pan OR bread pan while the oven is preheating to 350 degrees.  You can spray the pan with an oil spray, or just use paper muffin cups.
  4. In another medium bowl, mash the bananas well, then set them aside. 
  5. Cream the butter and sugar together until light and fluffy.  Combine the egg mix with the sugar and butter mixture, and stir together. 
  6. Add the bananas, stir. Finally, add the flour mixture and stir it all together.
  7. Place the mixture evenly in a 4-5 mini bread pans OR a full-size pan OR 12-count regular muffin pan. Bake at 350 degrees for about 25-30 minutes, or until they are done.  Yummy!

This recipe makes such a great make-ahead dish, and freezes easily. Just remove from freezer when you're ready to eat. You can either microwave to make them warm again, or just let them thaw to room temp. 

Either way, I guarantee this will be a new family favorite!

What's your favorite quick bread to make for your family? 

How to Make Cha Cha Cha Chiata! {Or Chia Pudding, FRESH Start style!}

So I have to confess...

I really thought all the hoopla about Chia Seeds was maybe just another "health food fad" ... but then I kept reading about the energy that people were getting from this miracle seed! And since that was something I so desperately needed to increase in my life, I decided to give this tiny little seed a chance in my diet! Oh boy, am I glad I did!

Energy increase, anyone?

Yes, Chia Seeds increase your energy, and I'm living proof!

But don't ask me, let's look at the long-time use of this miracle seed in other cultures to see how it works!

  • Chia seeds grow natively in South America, since as early as 3500 B.C.

  • They were eaten by the Aztecs and Mayans and used as energy-sources for them, as well as a property of some medicines!

  • Modern day chia seeds are now grown in other parts of the world, including US and Australia!

  • Only 2 Tablespoons of chia seeds produces 11 grams of fiber, 4 grams of protein and 9 grams of healthy fat!

  • This same amount also gives your body 30% of it's necessary magnesium and manganese (2 minerals we're often deficient in!)

  • 2 Tbsp of these seeds also delivers 18% of your body's daily need for calcium!

Have I convinced you of the powerhouse these little seeds are?

I was convinced! Now to try them for myself...

I wanted to use chia seeds simply - but found that putting them in my smoothie BEFORE blending just created a texture to the whole smoothie that I was not loving! (I'm texture sensitive, so that's a big deal to me! Anyone know what I mean?) So now, sometimes I add into the smoothie AFTER I've blended it up!

My favorite way to get my daily Chia Seeds though, is by making Chia pudding (or in our case, Cha Cha Cha Chiata!)

I've seen plenty of recipes for Chia Pudding, but again, because of my "texture sensitivities" I found that I didn't really enjoy it made  that thick. So I've created one I absolutely love and look forward to "drinking" as a powerful addition to my energy-meals daily!

{We call it "Chiata" because my Latino hubby says this drink reminds him of his "horchata," a popular drink in his culture! Only this "chata" has chia - hence the new name CHIATA!}

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Here's how to make it FRESH Start style!

Cha Cha Cha Chiata

Ingredients:

  • 1 cup chilled almond or coconut milk (or any other unsweetened plant-based milk)

  • 1.5 to 2 Tbsp Chia Seeds (if you want thicker consistency, add a little more)

  • 1/4 tsp pure vanilla extract (or just eye it and drizzle)

  • 1/2 tsp pure maple syrup (try it first without and only add if you need extra sweetness)

  • quick shake of ground cinnamon

Instructions:

  1. Using a small mason jar, shake all ingredients together for a minute or two. Then place in fridge and enjoy within a few minutes or hours later.

  2. The chia seeds will swell up, absorbing the liquid and become easily ingested either by using a spoon or drinking straight from the jar.

I dare you to replace one of your current choices for energy drink in the morning or afternoon with this delicious chiata from ingredients you can find anywhere! You'll never miss the ups and downs of the other drink, but will truly enjoy the steady, ongoing energy you get from this drink!

Did you like this recipe? Get plenty more right here!

Then let us know how YOU make YOUR Chiata in the comments below!

Sweet Green Smoothie Recipe

This smoothie recipe is close to my heart as a crunchy mama, because it's the first smoothie recipe I could get my uber-picky 9-year-old daughter (now 13!) to eat and actually enjoy.  She swears by it to all her friends now, and loves the fact that she is getting a serving of veggie in every glass (but can’t taste it!)

Here’s how to make it:

Ingredients

  • 1 to 1.5 cups baby spinach

  • 1/2 cup unsweetened almond milk

  • 5-6 ice cubes

  • 3 ounces low-sugar Vanilla Greek yogurt (1/2 small container)

  • 1/2 green apple, peeled and cored

  • 1/2 banana

  • 1/4 cup water (or to taste)

  • Drizzle of honey (if needed for sweetness)

Instructions

Place all the ingredients in a blender and blend them on high until smooth (usually about 1-2 full minutes in a regular blender). Serve with a dallop of canned whipped cream on top for a fun extra to this healthy and nutritious smoothie!

Easy to make, no added sugar, and protein-rich for a quick, healthy breakfast option.  You just can’t go wrong with this family-friendly smoothie recipe!  

Weight loss tip: Drink down 8-12 ounces of this smoothie at mealtime for a fabulous weight loss meal replacement that keeps you feeling satisfied.

Got picky eaters in your house like me? Try this healthy green smoothie with them, then let us know...did they like it? You can post here in the comments or over in our free FRESH Start Online Community on Facebook.

If you liked this recipe, we think you'll enjoy these as well:

Berry Nutty Smoothie (Our signature smoothie)

Healthy Homemade Pizza

Easy (and Healthy!) Homemade Granola Recipe

Make this easy (and healthy!) homemade granola recipe to have breakfast cereal on hand and ready to eat for busy mornings! As a kid, I spent half my childhood on a farm in the mid-west, so good wholesome food was always available! We drank fresh goat's milk, plucked our own fresh eggs from the coop every morning, and ate fresh, home-grown vegetables from our quarter-acre garden. For years, my mom would make our own homemade cereal, too. A delightful sweet and crunchy concoction from our backyard walnut tree's harvest, old-fashioned oats, and other delicious grains.

So developing this recipe was a real treat, taking me back a few years. The warm cinnamon smell as it roasts brings the comfort of homemade goodness back, and my kids now get to experience a peek of the farm life right here in our suburbia kitchen!

You can make this recipe too, it's easy, low-sugar and keeps well if you freeze in a ziploc, or place it in an airtight container. (Glass jars are best!)

Loaded with magnesium and potassium, this easy granola is a high-fiber quick choice for breakfast! Choose this granola over commercial cereals, which are mostly sugar-laden and sometimes lacking real nutritional load per serving.

Homemade Granola Recipe

Ingredients

  • 6 cups old-fashioned rolled oats
  • 1 cup chopped or sliced almonds
  • 1/2 cup chopped walnuts
  • 1/2 cup sunflower or pumpkin seeds
  • 1/4 cup pure maple syrup
  • 4 Tbsp coconut oil (OR 5-6 Tbsp alternate plant oil)
  • 1/4 cup honey
  • 1 tsp ground cinnamon
  • 1 tsp vanilla extract

Instructions

  1. Preheat oven to 300 degrees F.
     
  2. Line 2 large baking sheets with parchment paper.
     
  3. Combine the first four ingredients in a large bowl. Mix the last six ingredients in a medium bowl until completely blended. Pour the liquid over the dry mixture, and toss together until coated. Spread the mixture into the baking pans.
     
  4. Bake on the lowest rack, stirring every 15 minutes or so, for about 30-45 minutes or until evenly browned and crispy. Let the mix cool completely in the pan before serving or storing in airtight container.

Ta-da!  That's it! 

A few minutes to stir, a few more to bake, then let it cool - and you have several quick breakfasts ready to pull out for those busy school mornings. 

How to enjoy this granola:

  • Add a sliced banana or some fresh berries to the top, and pour cold unsweetened almond, coconut or soy milk over it!  
  • Heap spoonfuls of it over a few ounces of low-sugar Greek Yogurt , and add fresh fruit or berries to make a "parfait."
  • Place a half cup or so in a small bag or container to enjoy plain, as a "snack" for energy between meals.

If you enjoyed this recipe, check out more breakfast ideas here. Then let us know in the comments how you eat your granola!

Berry Nutty Smoothie

I have discovered how to have real, lasting (non-crash-and-burn) ENERGY in the morning - and it's with my Berry Nutty Smoothie!  Now, don’t get me wrong, I love my cup of coffee, too...so of course I was THRILLED to find that coffee, made "right" has powerful benefits! (Did I just say coffee has BENEFITS? Yes! More on that in another post soon!) 

This smoothie is full of vitamin, mineral and energy-increasing benefits! It is the answer for morning POWER...raise your hand if that sounds like something you could use!

It is like drinking your vitamins every morning! Only takes about 3-5 minutes to whip up and enjoy...oh, and even my picky kids love it!

Smoothies have been around a long time,

so this idea of a liquid breakfast is nothing new.  There are many variations of healthy shakes - many brands, powders, and formulas to choose from out there. But so many of those are loaded with sugar, additives, coloring, etc...why not go FRESH instead? It's too easy! Like so many of my busy-bee clients, I used to struggle with getting a good breakfast eaten before the busy day started...so this easy, quick smoothie has solved that problem!

Are you ready for more energy in your mornings without the “help” of sugar or caffeine? 

Here you go!

Berry Nutty Smoothie

Ingredients

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1/2 cup plain or low-sugar Greek yogurt
1 cup unsweetened almond, coconut, rice, or soy milk
1 Tbsp ground flaxseed (start with less for first couple smoothies)
1/2 cup fresh or frozen berries such as strawberries, cherries, or blueberries
1 banana for creamier, sweeter smoothie
1 Tbsp Coconut Oil or other Nut Butter
5-6 cubes ICE (If berries aren’t frozen)
1/2 cup water, or more if desired
OPTIONAL but RECOMMENDED: add in 1-2 handfuls FRESH baby spinach or kale

Instructions

  1. Blend at high speed until ingredients are smooth. (Add water or milk as needed to achieve desired consistency!)

  2. Makes 2 – 3 smoothies

This snack also makes a great meal replacement, afternoon snack, or dessert when that sweet tooth starts calling!  FULL of protein, natural energy and detoxifying ingredients, this smoothie is more than a non-guilty pleasure - it's GREAT for your health!

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Squirt a little whipped cream over the top for a beautiful and delicious splurge.  We often serve it up in wine glasses, just to feel pampered!

Are smoothies new to you? Or something you've been including in your healthy habits all along? Would love to hear from you in the comments below! Oh and be sure to JOIN THE CONVERSATION in our FREE community! We talk smoothies, FRESH food and healthy habits DAILY over there!