Avo-Mango Smoothie

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Bursting with bright flavors, this smoothie is packed with vitamins and nutrients. Plus, it makes a yummy treat for anyone!

Ingredients

½ avocado
1 mangocut into chunks and frozen
1 bananasliced and frozen
¼ cup oats
½ tbsp flax seeds
½ cup milkalmond, cow, coconut, etc.
¼ tsp pumpkin spice
¼ tsp cinnamon
Ice as desired

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Grilled Portobello Egg Sandwich by Stephanie Olzinski, RDN

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Pairing the savory flavor of a grilled Portobello mushroom with an egg takes your traditional breakfast sandwich to a whole new level. Both healthful and delicious, this Grilled Portobello Sandwich is easy to make and a nutritional powerhouse, packed with antioxidants, beneficial minerals and low in fat.

Ingredients

1 tbsp extra virgin olive oil
1 clove garlicminced
1 tsp oregano
sea salt to taste
black pepperto taste
2 portobello mushroom caps
2 cage free eggscan use just egg whites if preferred

Directions

Preheat griddle or grill to high.

Combine all ingredients in a bowl and mix well, then marinate mushroom caps until ready to grill.

Place on grill and let cook for about 8 minutes or until heated all the way through, flipping sides to get grill marks on both.

Cook eggs as desired (scrambled or over easy), combining with other desired ingredients (onion, bell pepper, spinach, tomato, cheese, cilantro, feta cheese, green onion, etc).

Notes: Mushrooms can become soft after cooking and may be difficult to eat as a sandwich; try making open-faced and adding wheat toast and more vegetables for a well-balanced breakfast.

Berry Overnight Oats by Stephanie Olzinski, RDN

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Who thought such a little tiny seed could produce such an amazing abundance of nutrition like fiber, omega-3 fatty acids and antioxidants. Add a few other key ingredients and you’ve got yourself a serving of berry overnight oats that’ll wake those taste buds up first think in the morning!

Ingredients

¼ cup rolled oats
½ cup regular or plant milk
¼ cup plain non-fat Greek yogurt
1 tsp chia seeds
⅛ tsp cinnamon
¼ cup blueberries

Directions

Combine oats, milk, and chia seeds and stir well.

Sprinkle cinnamon, add blueberries, and place the Greek yogurt on top of the mixture.

Keep the oats in the fridge overnight so that the mixture can soak up the liquid. Add other toppings as desired.

Notes: The oats can be eaten cold or heated up when ready to eat.

Vanilla Blueberry Pancakes by Stephanie Olzinski, RDN

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Everyone’s heard that breakfast is the most important meal of the day, but some may not know why or what they should be eating before they head out in the morning. While cereal, bagels or toast may do the trick to fill you up in a hurry, these high carbohydrate foods will lead to high blood sugar levels that drop quickly, leaving you tired and hungry again. We’ve come up with a recipe that is high in protein that will help stabilize your blood sugar and leaves you feeling fuller longer. Add some blueberries that are packed with healthy antioxidants, low in calorie and that adds a natural sweetness and you’ve got yourself a winning breakfast!

Ingredients

1 ¼ cups whole wheat pastry flour
2 scoops vanilla protein powder
1 tbsp baking powder
½ tsp sea salt
1 ⅓ cups milk of choice
2 tbsp plain non-fat Greek yogurt
1 cage free egg white
2 tsp vanilla extract
½ pint fresh blueberriesyou can use frozen as well

Directions

In a large bowl whisk together the flour, protein powder, baking powder, and salt.

In a smaller bowl whisk together the milk, Greek yogurt, egg white, and vanilla extract.

Add the wet ingredients to the dry and whisk together until smooth.

Gently fold the blueberries into the pancake batter with a rubber spatula.

Using a 1/4 cup measurer, add the batter to a hot prepared non-stick griddle or skillet.

Cook the pancakes on the first side until small bubbles form on top, then flip over and cook on the other side for another couple minutes. Place 3 pancakes on a plate and enjoy!

Notes: You can serve pancakes as is or you can reserve some of the fresh blueberries from the batter and use them to make a blueberry sauce by packing them in a sauce pan and heating slowly until softened and slightly thick. Just top your pancakes with a couple tbsp. of fruit and serve.

Berry Carrot Smoothie

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The best way to start off your day is with a healthful smoothie packed with antioxidants and plenty of protein to help keep your body fueled for the day ahead. Whether you use milk, coconut milk, soy milk, low fat Greek yogurt and or protein powder to name a few, you are going to get a complete meal in a quick ‘grab and go’ drink.

Ingredients

½ cup blackberries
½ cup raspberries
½ cup strawberries
¼ cup shredded carrots
1 tbsp hemp seeds
½ cup milkvanilla almond milk works great
½ cup scoop protein powder
1 tbsp almond butter
1 cup ice

Directions

Combine all ingredients in a blender, putting the ice or any frozen foods near the blade.

Add more liquids (milk or water) as needed to blend everything smoothly.

Place in a ‘to go’ smoothie container or in your favorite glass with a metal straw.

Notes: Always include protein in your smoothies. Great additions are: milk, coconut milk, soy milk, yogurt, protein powder, nuts, nut butter, and flax, chia, hemp, pumpkin, or sunflower seeds.

Patty’s Corned Beef Hash

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Many of you have already bought your corned beef and plan to make it this weekend for St. Patrick’s Day. What do you do with the leftovers? One of my favorite ways to enjoy them is by chopping up chunks of corned beef and potatoes and crisping them up in a cast-iron skillet with a poached egg on top and my favorite hot sauce on the side.

Ingredients

2 tbsp coconut oil
½ cup finely chopped onion
1 clove garlicgrated
½ cup finely chopped green pepper
4 cups potatoescooked and diced
2 cups lean corned beef brisketchopped or shredded
½ cup low sodium chicken brothor water
¼ cup fresh chopped parsley leaves
4 large cage free eggs
Celtic sea salt and fresh cracked black pepper
your favorite hot sauce

Directions

In a large cast-iron skillet, heat 1 Tbsp. coconut oil over medium-high heat. Add onion and pepper and sauté until it starts to soften, about 5 minutes. Add grated garlic and stir in. Empty contents on a plate and set aside.

Add remainder of the coconut oil to the pan and gently add your chopped potatoes to the skillet. Make sure they are not crowded, or they will steam versus crisp up. Stir and flip chunks over once they become crusty on the bottom, about 8 minutes.

Stir in corned beef and add broth and cook, scraping up all the brown bits on the bottom of the pan. Add the veggies back in the skillet, parsley and season with salt and pepper and cook for about 5 minutes on medium-low.

Fill a large skillet with 2 inches of salted water and bring to a simmer. Break one egg at a time onto a small saucer and slide it slowly into the simmering water. Poach each egg until set to desired firmness, usually 4 to 5 minutes (less if you like your yokes to be runny).

Plate your hash and add 1 to 2 poached eggs over the top. Serve with hot sauce on the side or drizzle over the top.

NOTES: A cast-iron skillet makes all the difference with this recipe. Just before serving, drizzle a little MCT oil over the top for the brain-fueling healthy fats.

Huevos Rancheros

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Looking for a quick breakfast packed with flavors that are sure to wake you up first thing in the morning? This simple Huevos Rancheros recipe is the perfect start to your day.

Ingredients

1 corn tortilla
2 tbsp black beanssmashed
1 egg
1 tsp cilantro leaveschopped
¼ tsp chili powder
¼ tsp ground cumin
2 cherry tomatoeschopped
1 tsp lime juice
¼ tsp smoked paprika
¼ tsp jalapenofinely chopped
1 tbsp avocadosmashed
¼ cup mixed greensfinely chopped
1 tbsp cotija cheese
salt and black pepper to taste

Directions

Place a medium skillet over medium heat. Coat both sides of the tortilla with cooking spray and a pinch of chili powder. Cook for 30 seconds on each side and place on a plate.

Pull the skillet away from the heat and coat with cooking spray.

Return skillet to stove, add beans, all spices, and lightly smash beans. Cook for 2 minutes.

Pour the beans over the tortilla. Wipe skillet out and place back on the stove. Coat the skillet with cooking spray. Cook egg until the yolk is set. Slide the egg on top of the beans.

In a small bowl, toss greens, lime juice, cilantro, jalapeno, and tomatoes. Top beans with mixture, add avocado smash, and season with salt and pepper to taste.

Top with cotija cheese. Enjoy!

NOTES: Running short on time, use your favorite salsa instead. Enjoy the heat? Add more jalapeno (with seeds) and top with your favorite hot sauce.

Blueberry Whole-Grain Coffeecake

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Switch up your morning routine this delicious coffeecake packed with blueberries that are loaded with antioxidants, vitamin K and fiber along with many other important micro nutrients. This dish is also great for brunch.

Ingredients

½ cup skim milkor almond milk
1 tbsp white vinegar
2 tbsp canola oil
1 tbsp vanilla extract
1 free range egg
⅓ cup packed brown sugar
1 cup whole-wheat pastry flour
½ tsp baking soda
½ tsp cinnamon
⅛ tsp Celtic sea salt
1 cup frozen organic blueberries
¼ cup low-fat granolaslightly crushed

Directions

Heat oven to 350 degrees. Spray an 8-inch round cake pan with cooking spray and coat with whole-wheat flour.

In large bowl, mix milk, vinegar, oil, vanilla, egg and brown sugar until smooth. Stir in flour, baking soda, cinnamon and salt until moistened.

Fold in half of the blueberries into the batter.

Spoon into the prepared pan. Sprinkle with remaining berries and top with granola.

Bake 25-30 Minutes until golden brown. Use toothpick and insert into the center of the cake. If it comes out dry and clean, it is done. If it comes out wet, you may need a few extra minutes.

Take out of oven and place on cooling rack for 10 Minutes. Cut slices and serve warm.

Banana Oat Protein Pancakes

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These pancakes make for a delicious and nutritious breakfast.

Ingredients

2 ripe bananasmashed
2 eggs
¾ cup old fashioned oats
4 tbsp flax seeds and/or chia seedsyou can choose any ratio that equals 4 Tbsp
1 tsp baking powder
1 pinch salt
1 dash cinnamon
1 dash vanilla extract
½ cup almond milk
1 cup walnutschopped

Directions

Combine ingredients in a large bowl and let sit for 10-15 Minutes so the mixture can thicken.

Grease a skillet and heat on medium. Pour approximately ¼ cup of batter onto the skillet and let cook until the batter starts to solidify and you can easily slide a spatula under the pancake (3-4 minutes); flip and cook for another 2-3 minutes.

Serve with maple syrup, walnuts, and banana slices. Makes approximately 8 pancakes.

Breakfast Enchiladas with Green Poblano Sauce

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Whether you are having a brunch get-together or cooking a fun weekend breakfast, this delicious recipe is guaranteed to warm the hearts of your family and guests. The best part is you can fill them with your favorite protein. Try shredded chicken, ground turkey, or even black beans.

Ingredients

1 tbsp olive oil
½ lb russet potatoespeeled, diced and then lay on kitchen cloth to remove moisture
1 tbsp chili powder
1 tbsp cumin
1 lb shredded chicken Tip – buy an 'already cooked' rotisserie chicken to save time
5 eggs (or 10 egg whites)beaten
1 ½ cups Mexican style cheeseshredded
4 cups Roasted Poblano Sauce
12 corn tortillaswhite or yellow (# may vary depending on size of pan you're using)
1 cup queso fresco cheesecrumbled
2 tbsp fresh cilantro or flat leaf parsleychopped, garnish

Directions

Heat a large skillet to medium high heat. Add olive oil and potatoes. Sprinkle in half of the spices and stir to incorporate. Continue to stir occasionally until golden brown. Transfer to a bowl and set aside.

Use same skillet to warm through the shredded rotisserie chicken (you can choose a different protein if you’d like). Transfer to a bowl and set aside.

Turn heat to low and add the eggs and push around gently in the pan until barely scrambled. Add the potatoes, chicken, half of the shredded Mexican cheese and half of the poblano sauce to incorporate all ingredients.

Preheat oven to 350 degrees. Lightly spray a 9×13 baking dish and pour a thin layer of sauce over the bottom. Lay out your tortillas on a cutting board and lightly dip both sides in sauce (take 2 tablespoons of sauce and add it to a bowl with 3 tablespoons water). Spoon filling on one side and roll up. Place rolled enchiladas seam side down. Pour the remainder of the sauce over the top of dish and sprinkle the remainder of the shredded Mexican cheese over the top.

Bake for 20 Minutes until bubbly and hot. Take out of oven and add chopped cilantro and crumbled queso fresco cheese. Enjoy!

NOTES: If you choose to make a double batch (maybe one with shredded chicken and one with ham), let the one you are not eating set out and cool. Then seal, label and place in freezer.