Archive for Breakfast

Brussel Sprouts and Sweet Potatoes

I am not sure about you, but when I was younger I absolutely despised Brussel sprouts. It was just something about them that made me yell out YUCK!! It wasn’t until I got older that I found out they are so many different ways to prepare and season foods that you can enjoy, when normally you would shy away.

I can now either have Brussel spouts but they HAVE to be steamed or baked with the right seasonings for me to have it on my plate.

Got this recipe from none other than Registered Dietitian, Molly Linek. Check it out!


● 1 large sweet potato (cut into 1/2-inch cubes)

● 2 tablespoons olive oil

● Salt and pepper

● 1/2 pound Brussels sprouts (trimmed and cut in half)

● 1/2 onion (large diced)

● 1/2 bell pepper (large diced)

● 1 teaspoon smoked paprika

● 1/2 teaspoon ground cumin

● 1 pinch cayenne pepper

● 4 garlic cloves (roughly chopped)

● 4 large eggs

1.  Preheat the oven to 425 F.

2. Cut Dice sweet potatoes and toss with 1 tablespoon olive oil salt and pepper.   Spread in a single layer on a large baking sheet and Roast for 20 minutes.

3. Toss the trimmed Brussels sprouts, onion and bell pepper in 1 tablespoon of olive, paprika, cumin and cayenne pepper, salt and pepper.   

4. Add to the sweet potatoes. Roast for another 15 more minutes, or until the potatoes are tender and and the sprouts are browned.

5. Reduce the oven temperature to 400 F.

6. Remove potatoes and brussel sprouts from oven.  Add garlic and vegetables to a greased baking dish or cast iron skillet. 

7. Crack each egg on top of the veggies. Season with salt and pepper. 

8. Bake for about 15 minutes, or until the whites are set but the yolks are runny.


Snack Hack: Broccoli Cheddar Quinoa Bites


Broccoli Cheddar Quinoa Bites

These cheesy broccoli quinoa bites are a super healthy breakfast or snack!     Recipe from Chocolate Covered Katie (

Total Time:  1 hour 20 minutes

Yield:  8 large or 16 mini


● 1/2 cup uncooked quinoa

● 1 1/4 cup water

● 1/4 tsp salt

● 2/3 cup finely chopped broccoli  (frozen is fine)

● 1/2 cup cheese shreds or nutritional yeast

● 1/2 tsp baking powder

● 1/4 tsp onion powder

● 1/8 tsp garlic powder

● salt + pepper


(the mini bites firm up more quickly and are much easier to remove if you want to eat them the day they are made. The muffin-sized cups will peel off easily from the liners if you let them sit overnight in the fridge and reheat before eating.)

Line a muffin tin or grease a mini muffin tin very well. Set aside. Bring water to a boil.

-Add quinoa and salt, cover, and lower to a simmer. Simmer (covered) 35 minutes, then turn off heat and check on it. If quinoa is not yet light and fluffy, put the lid back on and let it sit without heat on for an additional 20 minutes.

-Preheat oven to 350 F. Stir all remaining ingredients into quinoa, and add salt and pepper to taste. (I like to add another 1/4 tsp salt.) Portion into the muffin tin, smoothing the tops.

-Bake on the center rack 22 minutes, then—never opening the oven door (important)—turn off the heat and let sit in the closed oven an additional 5 minutes.

-Let cool completely before going around the sides with a knife and removing from the muffin tin. Leftovers can be covered and refrigerated or even frozen.

Enjoy 😉

HomeMade 90 second English Muffins

Very simple easy breakfast/ snack for ya from yours truly, Molly Linek, RD.


1 egg

1 tsp. baking powder

2 tablespoon Almond flour

1 tablespoon coconut flour 

1-2 tablespoon almond milk



Microwave for 90 seconds, cut in half and toast in pan.

Add peanut butter, avocado, or even make an egg McMuffin with egg, ham and cheese!


4Stars! Looking for a recipe to make in your kitchen, you haven’t tried yet? Let me know in the comments below!

That’s a WRAP! Egg Wrap that is.

When I say I LOVE an omelette stuffed with veggies…I mean it- Its so healthy and fulfilling.

Getting your protein (egg and another protein chicken if you choose), healthy fats, vitamins and minerals! You CAN’T go wrong with that!!!

This is an easy SNACK or preferred “breakfast” food for you to make in no time!

For egg and veggie lovers, this is for YOU, made with love, from Molly Linek, RD

Click the link below to Check it out this nutritious and delicious recipe!!

Delicious Egg Wrap


This is for oatmeal lovers!!! I was never an oatmeal fan growing up because of the consistency of it. Although oatmeal is still not a favorite of mine, I HAVE grown to like it enough to make a bowl. I guess I can say I have matured my pallet. 

Here is a healthy and fulfilling oatmeal recipe Registered Dietitian, Molly Linek has to share with YOU!!

Paleo Oatmeal

By Molly Linek

PANTRY STAPLES USED:​ Coconut Flour, Shredded Coconut, Flax Meal, Vanilla, Cinnamon,

Pecans, Honey


● 1 cup milk of choice

● 3 T coconut flour

● 1/4 cup unsweetened, shredded coconut

● 2 T flax meal

● 1/2 tsp vanilla

● 1/2 tsp cinnamon

● 1 apple

● 1/4 cup pecans chopped, or any nut

● 2-4 tsp honey optional


1. Heat 1c milk (or water) in saucepan over med heat. Add the following: 3T coconut flour + 1/4c shredded coconut + 2T flax meal + 1/2tsp vanilla + 1/2tsp cinnamon.

2. Cook 1-2min until soft.

3. Slice 1 apple.

4. Divide porridge into 2 bowls top each w/ the following: 2T chopped pecans + 1/4-1/2

apple slices (depending on size of the apple) + 1-2tsp honey.

 5. This grain-free oatmeal is full of healthy fats and protein. It provides such a comforting breakfast without any grains. But you can always use old fashioned oats!

Fresh Parfait

My own Parfait

So just next-door to my job is a place called Freshii, a health food/drink restaurant. I have come to love their fresh and healthy meals/snacks they offer. It’s very convenient. One that I really fell in love with was there yogurt parfait’s. Granola at the bottom, plain Greek yogurt in the center, some more granola, then fresh fruit (strawberries and mango)…. oh that’s not it…they add a drizzle of 🍯 to top it off.

There was one recent week that I stopped over to get a yogurt parfait almost everyday. Finally I got some sense knocked into me…. Crystal, you can make this at home!!!!! Not only will it save the $ but it would taste just as great….and it did!!!

I got my usual Plain Greek Yogurt from Costco, honey, frozen fruit And some cinnamon raisin granola from Aldi!

I control how much granola, yogurt, honey, and fruit I put together to make my parfait.

Not only does it taste great but it smells great too LOL I’ve actually gotten a few Compliments on my self made parfait.

This yogurt perfay could be most likely eaten during breakfast time we’re simply as a snack the total calories range between 100 to 200 depending on how much of the ingredients you use, Especially the granola and honey.

If you enjoy a healthy and tasty 😋 parfait I encourage you to by your ingredients and whip it up in your kitchen! Enjoy!

Baked Oatmeal Bars

Looking for a healthier breakfast option? The best way to go is make your own!  Create your own without artificial ingredients Or the added sugar.

Honest Alert! I did not try this one for myself but my mother made a batch and really liked them so, I still wanted to share and felt it was a good idea to do so!

This is An easy on the go option that could either go as breakfast or snack. Other options other than dried apricots could be; strawberries, blueberries, apples or cranberries to create a bit of sweetness to it.

Spinach Egg White Frittata

n this nutritious and delicious blog I wanted to share a new grocery item I picked off the shelf at Costco. 

My goal every now and then when Im out shopping is to look for something new, that way we can keep some type of versatility in the kitchen. Although it looked tasty just from looking at the box I had to do my inspection before making the decision.

I checked out the ingredients on the backside to check and make sure the ingredients were still thumbs up. I also used my resource tool, Fooducate, to see what rating they gave and they gave it a B. So I took all of that into consideration and figured why not give it a try. This is what it looks like out of the package. 

A lot greener than the picture

Now we all know that this can very well be made from scratch, but for those of you the who aren’t the kitchen cooking type But are looking for a healthier options for yourself consider this!!

Egg Muffins

Theses are the acual Egg Muffins I tried- I will give kuddos to my my co-worker. He did good

For those of you who do not know, not only do I on my own 4Star Fitness business, but I’m also a Fitness Manager at a medically based facility. Within the past month we have made some changes with our offices in which I elected to have my office shared with my 12 Fitness Specialist staff whom I manage. You may be thinking do you have a office big enough 🤣

It’s a good size however all 12 Are in and out throughout the day which keeps it from getting crowded. There is one fitness specialist who comes in pretty frequently between his training sessions and he always has different snacks he’s either pulling out from his bag or from the break room.

He had just come from the microwave and had brought the egg muffins into the office. When I walked in I was thrown back from the smell and yelled out “OMG! What is that?!” When he mentioned egg muffins I was not surprised 🤣
That’s when he replied, “yeah I know the smell may not be pleasing, but they taste so good!! I made them too!”

I was Definitely skeptical then 🤣 but when he showed me the Egg Muffins, they actually looked delish.
He offered for me to try one of them and although they looked great I was a bit hesitant, but I went ahead and gave it a try.

It was great!!!! It was just like an omelette in muffin style. In the muffin were vegetables and ground turkey meat, and he seasoned it with his own seasoning.

Just FYI, This breakfast food can also be termed a snack food.

He shared the recipe and I wanted to share the same to YOU, because you know…sharing is caring!!

Check it out Below!!

just FYI- you can make meatless egg muffins aka Veggie egg muffins or if you are a meat eater, this recipe used pork- you can use ground turkey instead.

Overnight Oatmeal Dream in a Mason Jar

My Registered Dietitian friend stopped by and handed me a mason jar filled with what she called Oatmeal Dream!

I am NOT an oatmeal eater just because of the texture, but this did look good, so I wanted to give it a try. It was not bad at all! Listen, I have come a long way in transitioning from foods that were not so supportive to my goals, to foods that I knew would help me a long the way. I did not want to sacrifice my health just because of taste.

My one big sacrifice I made about 6 years ago was transitioning from flavored yogurt to plain Greek yogurt with chocolate chips, a pinch of raw sugar and strawberries in it, to now just plain Greek yogurt and fresh fruit.

I was trying to over power the bitter taste of the plain yogurt with something sweet when in essence I was doing more damage than good. As soon as I began the plain greek yogurt and fresh fruit, it was a dramatic change in me, my weight and how I felt overall. Now I can even eat greek yogurt by itself if I wanted.

I say all of that to say, your pallet (tongue) can be trained from all of the processed sugary foods to more supportive healthier options that we may turn our noses up to.

ANYWHO, back to the Oatmeal Dream….

I was informed that oatmeal, now, is no longer considered a “breakfast” food but rather a anytime food or act as a snack. The good thing about using a mason jar is because you can measure how much you want-

Here are the ingredients for this Oatmeal Dream:

  • Walnuts
  • Oats
  • Craisins
  • Dried Coconut
  • Cinnamon
  • Coconut Milk
  • Flaxseeds
  • Chia Seeds
  • Hemp Seeds

Based on how thick or thin you want your jar of oats to be depends on how much liquid you use. Other liquid options to use with your oats, could be

  • Almond Milk
  • Water
  • Regular Milk

Pour in and let all of the ingredients, combined, sit overnight in the fridge. In the morning, or whenever you are ready to eat, the liquid will have been absorbed by the oats and other ingredients.

You can have it hot or cold.

The great thing about this is you can “build” your own Oatmeal dream jar with ingredients you enjoy. You could add fresh fruit and/or yogurt to it.

You’ll have a powerful jar of goodness ready to eat!