Category Archives: Breakfast Recipes

Protein Smoothie

  • 1 scoop SoTru Protein Shake (contains fermented medicinal mushrooms, organic greens, and plant based protein)
  • 1 scoop Vital Proteins Collagen Peptides
  • 1/2 cup Unsweetened Vanilla Hemp Milk (contains omega 3’s)
  • 1/4 cup Goat Milk Kefir (add for beneficial probiotics)
  • 1/8 cup Organic Frozen Blueberry or Blackberries
  • 1/2 Acai Smoothie Pack
  • 1/8 cup Organic Frozen Spinach
  • 2 tbsp Chia Seeds
  • handful of ice
  • add water if too thick
  • sweeten with a dash of Organic Stevia Extract

Blend until smooth


  • Organic Matcha Green Tea Powder (if need a little caffeine)
  • for more superfoods- add 2-3 tbsp Wild Protein Smoothie Mix with moringa and spirulina, also makes your smoothie creamier
  • for more energy and satiety add 1 tbsp Unrefined Coconut Oil
  • if need to GAIN weight, add a 1/2 frozen banana and 1 tbsp raw local honey (good for allergies)


Banana Bread- Gluten Free/Dairy Free

Banana bread


  • 2 cups Bob’s Red Mill gluten-free all-purpose baking flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 4 organic eggs
  • 2 cups mashed ripe bananas (4-5 medium), the darker the fruit, the sweeter the bread
  • 1 cup organic sugar
  • 1/2 cup unsweetened applesauce
  • 1/3 cup walnut or avocado oil
  • 1 teaspoon vanilla extract
  • 1/2 cup chopped walnuts


  1. In a large bowl, combine the flour, baking soda and salt. In a small bowl, whisk the eggs, bananas, sugar, applesauce, oil and vanilla. Stir into dry ingredients just until moistened.
  2. Transfer to two 8-in. x 4-in. loaf pans coated with cooking spray. Sprinkle with walnuts. Bake at 350° for 45-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks. Yield: 2 loaves (12 slices each).

Top with butter flavored olive oil

Egg McMuffin- minus the chemicals

egg mc muffin

turkey baconenglish muffin


  • 1 GFCF “Food For Life” English Muffin
  • 1 slice “Applegate” Organic Uncured Turkey Bacon
  • 1 egg
  • ¼ sliced avocado
  • 1 oz spinach leaves
  • 2 tbsp organic butter or walnut oil


Toast the muffin and coat with either butter or walnut oil. Scramble egg and add sea salt and pepper to taste. In another pan, cook turkey bacon over medium heat until lightly browned on edges. Lightly sauté spinach in walnut oil. Layer egg, avocado, spinach on muffin. Enjoy!

Skillet Sweet Potato Hash



  • 2 oz organic chicken sausage, chopped
  • 3 tablespoons walnut or avocado oil (divided)
  • 1 large sweet potato, peeled and finely chopped 1 garlic clove, minced
  • 1/3 cup organic red bell pepper, finely chopped
  • 1/3 cup organic green bell pepper, finely chopped
  • 1⁄2 small organic yellow onion, finely chopped
  • pinch of cayenne pepper
  • sea salt to taste
  • 2 large organic eggs (fried in avocado oil on medium heat in separate pan)

For garnish: (optional)

  • 1⁄2 avocado, chopped
  • 2 teaspoons chopped cilantro
  • 3 Tbsp. Organic Salsa
  • 1 tbs walnut or avocado oil mixed with 1/2 tsp Red Devil or any “preservative free” cayenne pepper sauce

*eliminate the sweet potato and add extra veggies like organic broccoli and cauliflower instead for weight loss or if diabetic.

Preparing your sweet potato hash:

-Start by prepping your vegetables and sweet potatoes. When it comes to chopping your sweet potato, I recommend peeling the potato and then slicing it into 1⁄4 inch rounds. Next chop the rounds into approximately 1⁄4 inch cubes. Don’t stress, they don’t need to be perfect. Add your chopped sweet potatoes to the chopped sausage along with 2 tablespoons of oil. Arrange the sweet potatoes in an even layer and let cook on medium heat for about five minutes. This will get them nicely browned on the underside. Flip your potatoes and continue cooking for another 20 min. When your sweet potatoes are tender, add the garlic, onions, bell peppers, and continue to cook for about five minutes until the onions become translucent. Add a pinch of cayenne pepper and salt to taste. Fry your eggs and gently lay on top of veggies. Top with oil and hot sauce blend and the other toppings you choose. Enjoy!









Sugar Free Cinnamon Toast

cinnamon toast              bread          pyure

  • Toast 1 slice of bread (I like the gluten free bread shown found at Trader Joe’s)
  • Spread on 1 Tbsp coconut oil or organic butter and 2 Tbsp raw almond butter

Sprinkle with cinnamon/stevia mixture (the stevia shown has the consistency of real sugar and works best)

*don’t eat if trying to lose weight- watch those carbs!

Power Protein Chocolate Shake




  • 1 scoop protein powder (I use an Orgain Organic Protein from Costco or use any plant based source like pea or hemp)
  • 1 cup organic unsweetened almond, hemp, or flax milk
  • 2 tbsp organic 100% cocoa- to make it more chocolatey and higher in antioxidants
  • 1/2 cup ice
  • 1 tsp vanilla extract (optional)
  • add a dash of stevia to sweeten it up
  • Add a scoop of greens in it to make it super healthy!  (optional- will alter the taste)

Blend all ingredients together until desired consistency

Quinoa Protein Pankakes

  • 3/4 cup brown rice flour
  • 3/4 cup quinoa flakes (make sure you get the flakes!  Find on Amazon or at heath food store)
  • 1/2 cup (roughly, 4 scoops) organic protein powder (I use brown rice vanilla protein)
  • 1/2-2/3 cup unsweetened organic applesauce
  • 1 cup organic almond milk
  • 5 packets stevia
  • 1/2 tsp. baking powder
  • 2 organic eggs
  • 1/2 cup organic berries (fresh or frozen- I buy the frozen organic berry mix from Costco and remove the strawberries)
  • 1 tsp. vanilla extract
  • 1 Tbsp. pumpkin pie spice (or cinnamon)
  • pinch of sea salt


Stir all ingredients together. Allow to sit for 1-2 minutes. Check the consistency, and see if you need to add any additional liquid. You want pancake batter consistency. *Pancake batter consistency is more liquid than cookie dough batter, but slightly less liquid than muffin consistency.

Heat a pan, and grease lightly with coconut, avocado, or walnut oil.

Using an ice cream scoop (or other spoon), spoon out two spoonful’s of batter to make one pancake.

Allow to cook on medium-low for about 2-3 minutes per side. The edges should firm-up (bubble slightly) before turning.

*Top with 1/2 cup pureed organic berries blended with 1/4 cup coconut oil and sweetened with a dash of stevia– or top with pure maple syrup (much higher in sugar)

Blueberry Muffins- Low Carb



  • 1 Cup Nutiva Organic Coconut Flour (2 tbsp has 11 gm carbs- 8 grams fiber= 3 grams carbs total)
  • 1/2 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1/2 tsp stevia extract (Whole Foods 365 stevia extract powder)
  • 1 Cup Organic Almond Milk
  • 6 Organic Eggs
  • 4 Tbsp Vanilla Extract
  • 4 Tbsp Nutiva Organic Virgin Coconut Oil
  • 4 Tbsp Nutiva Organic Chia Seeds
  • 1 Cup Organic Blueberries, Raspberries, Blackberries (I buy them frozen at Costco and remove the strawberries)


1. Preheat oven to 350 degrees.

2. Sift the coconut flour, baking soda & salt in a bowl.

3. In a blender or bowl mix the milk, eggs, coconut oil, stevia and vanilla.

4. Add the chia seeds and blend on low. Let sit for 5-10 minutes.

5. Pour the wet ingredients into the bowl with dry ingredients and mix well.

6. Spoon the batter into greased cupcake sleeves or tins.

7. Bake at 350 for 25-30 minutes, until golden brown and cooked through.

8. Cool on rack and serve.

*If using frozen berries: in saucepan, add berries sprinkled with stevia and 4 tbsp coconut oil. Stir on low until thawed. Add to wet mixture.  If making these into pancakes, add more almond milk to batter and grill – also make more of this berry coconut oil mixture and use it as a topping.

Freeze muffins or refrigerate them. Will go rancid very quickly.

  • Yield: 12 Muffins (12 Servings)