Getting Healthy from the Inside Out

Archive for the ‘Breakfast’ Category

Pumpkin muffins

When I made the pumpkin French Toast this morning, I couldn’t help but wonder what I was going to do with the rest of the (14oz) tin of pumpkin. However, 1/4 cup for breakfast left exactly 1 cup left for muffins!

Yum! Killed two birds with one stone! Muffins were made for my husbands lunches during the week!

Recipe would be good with raisins as well!



  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup sugar free applesauce
  • 1 cup maple syrup
  • 1 tbsp pumpkin pie spice
  • 2 eggs, beaten
  • 1 cup canned pumpkin


  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a dozen large muffin tins or mini muffin tins (makes about 30 mini muffins)
  2. In a large bowl, combine the pumpkin, applesauce, eggs, and maple syrup; mix well. Add flour, baking soda, spices and salt and mix just so all the ingredients are moist. Pour batter into prepared muffin tins.
  3. Bake in preheated oven until a toothpick inserted into center of the muffin comes out clean. Let in pan for 10 minutes, then turn out onto a wire rack. <a

Pumpkin pie French Toast

Nothing says fall like pumpkin pie! However, having it for breakfast seems a little… Wrong…

… Though I’m certain it has been done!

However, I decided to give this a try… And yummy! I’m not a pumpkin pie fan… I know, so WHY would I make this? Well, a cool fall day screams pumpkin pie!


1/4 cup canned pumpkin (NOT pie filling)
1/2 cup egg whites
1 whole egg
Spices (pumpkin pie spice or combination all spice, cinnamon, nutmeg, and cloves)
4 slices thick bread
Maple syrup


Mix pumpkin, eggs, and spices thoroughly. Dip bread, both sides, and put on hot pan. Repeat with rest of bread. Flip when lightly browned and cook on opposite side.

Serve with maple syrup.

Chia berry pudding

When I tell my clients I’m planning on shifting to a Vegan (and as raw as possible) diet, I often get crossed eye looks. When the majority of people’s diets out there are (often) highly processed, nutrients cooked out of the food, and replaced with chemicals and fillers, it seems foreign for someone to willingly walk away from all that convenience.

But with proper planning and preparation, eating Vegan is easy and Raw fairly simple! Though I do still eat animal products occasionally (though I’m trying to keep it to byproducts like yogurt and whey powder) I’m hoping to make the transition to 100% Vegan and eventually as much Raw as possible. For now, I’m trying new recipes and taking my time finding what works for me!

The hardest thing was breakfast. When I usually only ate eggs, it was hard coming up with something to replace it with.

Until now!

I’m totally addicted to this berry pudding- and it has lots of options with using different berries!


1 banana
1 1/2 cups mixed berries (try 1 cup strawberries and 1/2 cup another berry)
1/2 cup almond milk
3 tbsp chia seeds


In a food processor, process the fruit until smooth. Add the milk and chia seeds, pulse until blended.

Apple coconut pancakes

Nothing beats starting a Saturday morning than with wholesome, filling pancakes!

The original recipe was for waffles, but after an unfortunate incident involving my waffle maker, it made me less than keen on using it! So I adjusted the recipe by adding more liquid and made pancakes instead!



  • 2 eggs
  • 1 tablespoon maple syrup (or honey)
  • 1 tablespoon vanilla extract
  • 3/4+ cup almond milk
  • 1 ½ cups whole grain flour (or almond flour)
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ½ apple, peeled and grated
  • ¼ cup unsweetened shredded coconut


  1. In a medium bowl, whisk together eggs, maple syrup, vanilla, and milk until smooth.
  2. Add the almond flour, salt, baking soda,  and cinnamon and mix thoroughly.  Add apples and coconut and mix to combine. Add more milk until achieve desired consistency.
  3. Spoon onto hot girdle and cook until edges are firm and bubbles form on surface. Flip and cook on other side.
  4. Top with fresh fruit and pure maple syrup if desired.


If you use the almond flour, add 1 tbsp arrowroot powder as the flour doesn’t have the gluten to help bind.

Chocolate Protein Paleo Muffins

MMMmmm… chocolate! Personally, can’t get enough! It was probably a contributing factor to reaching 210+ lbs! Well… that… and sugar in general… and lack of exercise… BUT, I loooooooooove chocolate!

And with these, I get it every single day!

I adapted the other Paleo recipe I had to allow for my sugar/chocolate cravings I may have- and this keeps them at bay! Having this little bit each day is enough to resist any binging- AND they’re healthy!


  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops chocolate protein powder
  • 1/4 cup Stevia in the raw
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup 70% cocoa
  • 1 cup milk of choice


1. Combine all ingredients in mixing bowl and mix well.
2. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
Makes 6 large muffins
  • Calories 243
  • Fat 7 g
  • Carbs 28 g
  • Fiber 10 g
  • Sugar 3 g
  • Protein 17 g

And don’t think of these JUST for morning breakfast/snack- they also make an AWESOME dessert! I’ve adjusted the recipe to just make 2 (one for me and one for hubby) and as soon as they’re out of the oven and cool enough to touch, cut them in half, put them in a bowl, top with berries and 0% Greek yogurt… voila! A healthy dessert!

Short Cake Pancakes

I love to cook… but it’s hard to create original recipes- well… not without numerous attempts and possibly disastrous results! I simply don’t have the money to waste on ingredients! So I simply test others recipes and/or adapt them to either make healthier or adjust to my requirements.

But after a while, you start recognizing key elements to recipes. Pancakes often have similar ingredients- a flour, a binder, spices, and a fruit topping.

So let the fun begin!

This morning I made a pancake that originally I thought was going to be a tosser… But it was actually really quite good! Thinner and more dense than the typical “light and fluffy” flapjacks you get at Denny’s or Whitespot… They still had their own appeal! They reminded me of those little yellow dessert cups they always sell by the strawberries! Yum!


These pancakes REALLY reminded me of them! Topped with fresh strawberries and drizzled with local honey, it’s like having dessert for breakfast!!!



1 Scoop Vanilla Protein Powder
1/4 Cup Almond Flour
2 Packs Stevia
1/8 Tsp Baking Powder
1 Egg
2 Tbsp Almond Milk

Mix all ingredients in a bowl until smooth.

Pour onto hot griddle evenly between 2-3 pancakes. Cook until golden, then flip. It does NOT cook like a regular pancake, so check to make sure it doesn’t burn!

Once other side cooked, transfer to plate, top with fresh fruit and drizzle with honey.


NUTRITIONAL INFO (not including topping)

  • Calories 360
  • Fat 19 g
  • Carb 8 g
  • Fiber 3 g
  • Sugar 2 g
  • Protain 37 g

Practically a perfect breakfast! Don’t let the fat fool you into thinking it’s unhealthy! Most of the fat is from the almond flour (and the whole egg, of course!) so it’s easy enough to substitute a different flour and/or substituting the whole egg for egg white.

Adding 1 Tbsp honey will add 60 caloris and 17 g carbs (16 g sugar) but still a balanced breakfast! And better to get the fat and sugar in the beginning of the day when it’s just getting started rather than at the end of the day when you’re getting ready for bed!

Paleo Protein Muffins

You KNOW something is going to be good when you lick the spoon and want to lick the bowl clean!

My schedule at work/gym is going to change and it may not allow me to get home to a kitchen to cook breakfast before work, so I needed something to be able to take with me. I decided to try and “Paleo-fy” the Lemon Blueberry Protein Muffins for my breakfasts. Though may not be considered Paleo by some… since dairy is a grey area… and I’m not 100% certain about the opinion of whey powder… at least I got rid of the wheat!

And one word… YUMMY!!!


  • 1/2 Cup Almond Flour
  • 1/2 Cup Coconut Flour
  • 1/4 Cup Tapioca Flour
  • 1/2 cup non fat greek yogurt
  • 2 scoops vanilla protein powder
  • 1/4 cup Stevia in the raw
  • Juice from 2 lemons
    Zest of one lemon
  • 1 tsp baking soda
  • 4 egg whites
  • 1/2 tsp salt
  • 1 tsp vanilla extract
  • 1/4 cup blueberries
1. Combine all ingredients except blueberries in mixing bowl and mix well.
2. Add blueberries and lightly mix. Pour batter into a prepared muffin pan.
3. Bake at 350 for 30 minutes or until toothpick comes out clean.
4. Allow to cool in pan before transferring to wire rack.
Makes 6 large muffins
  • Calories 210
  • Fat 6 g
  • Carbs 25 g
  • Fiber 7 g
  • Sugar 3 g
  • Protein 16 g
Enjoy 1 for a snack or 2 for breakfast!

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