Category Archives: Breakast

breakfast meditation


“There are days when solitude is a heady wine that intoxicates you with freedom, others when it is a bitter tonic, and still others when it is a poison that makes you beat your head against the wall.”

– Sidonie Gabrielle Colette


This applies to all forms of nourishment, our connections to whoever and whatever. Your relationship with all your interpretations of your surroundings.

Our food or time alone, as given in this example, has the potential to translate in our bodies in a variety of ways- dependent on a state of being.

This meal filled me first most with reassurance that I am taking care of myself, allowing space and time to give attention to my needs and intentions.

Grateful for this black coffee, oats with banana and raisin and peanut butter that gave me all the good stuff. Energy and inspiration.



Filed under Advice, Breakast, Creative Writing, Uncategorized

Flaxseed Bombs


Good-morning to you if this post happens to reach you at the time of my writing it! I’m coming back into recipe sharing with something that you will most likely keep in rotation if you love simple, efficient, nutritious food.

This recipe is developed and more elegantly named by Leanne Vogel of Healthful Pursuit. This is the magnificently filling & satisfying flaxseed focaccia bread made into muffin form.

I’ve made this recipe 4 times now and each time it is consistent in how it turns out even when I fine tune the oils or spices that I use. I’ve used the same quantities of the foundation ingredients but swapped avocado oil for olive oil as well as coconut oil and both were excellent. I used coconut oil for a “sweet” version, replacing herb mix with pumpkin pie spice (or simply cinnamon) and adding a little bit of vanilla stevia too.

These were great eaten immediately, toasted,  as well as kept frozen and thawed (or refrigerated and reheated). There wasn’t a way (sweet or savory) that I made or consumed these that didn’t please me. This recipe is solid. I recommend these as a side to breakfast (perhaps a piece of fruit + an egg to balance carbohydrates and protein) or on the side of your dinner or lunch for a healthy fat & fiber boost.

Recipe by Leanne Vogel of Healthful Pursuit
makes about 9 muffins or fills an 8×8″ pan (about 12 pieces)

2 cups ground flaxseed meal
1 tablespoon baking powder
1 tablespoon herb mix
1 teaspoon sea salt
5 large eggs
1/2 cup water
1/2 cup avocado oil or light oil of your choice


1/Preheat oven to 350F and line your pan or muffin tins with parchment.  If you’re grinding your flaxseed fresh do that first, otherwise measure it out and whisk to combine with the other dry ingredients (spices, baking powder, salt).

2/ In a separate container use an immersion blender (or place liquid contents into your blender) to combine eggs, water, and avocado oil. Blend together until light in color and frothy.

3/ Pour liquid egg mixture into dry flax mix and stir gently to combine, folding the wet into the dry. Let sit for about 3 minutes to gel and thicken.

4/ Pour batter into muffin tins or spread into your pan. Bake for about 20 minutes, until the top is golden.

5/ When done baking, lift bread from the pan and place on a cooling rack. Peel away parchment paper and allow to cool before cutting up and freezing (or however else you are storing it). Keeps in the fridge for about 3-4 days or 3 months individually wrapped and frozen.

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Filed under Baked, Bread, Breakast, Muffins, Snacks

This is Comfort

Let’s be honest…this doesn’t look like much. In reality, it isn’t-but the act of making it, as usual, is so good.

Also, what is it about sweet carby things and hot black coffee together? It just makes sense and the synergy of the two can’t be ignored. I’m grateful I’ve figured out how to make this happen in my lifestyle sans flour.

Lately my baking is summed up in a few actions-put some nutrient dense things in a bowl, add some fun things like protein powders & health fortifying oils-whiz until smooth with my favorite tool, the immersion blender. Then mix in some nuts/seeds/chocolatey and textural things that suit my mood. Bake until golden and seemingly palatable. Then revel in how surprisingly tasty it is.

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This golden batch of breakfast bars (for lack of a better name) came about from a plantain, 2 eggs, a scoop or two of protein powder, perhaps a sprinkle of coconut flour, a few tablespoons coconut sugar, vanilla-always, sea salt, and then stirred in some chopped up leftover coconut oil/cacao ganache hardened in the fridge. Then poured into a parchment lined pan, baked at 350 until dense and crackled on top.

I should write these things down, but that would take the spirit out of it.

Go play! Blend and have faith.



Filed under Baked, Breakast, Snacks, Sweets

No Oat Coconut Granola

When I eliminated most grains from my diet, along with that went by beloved oats and granola. There’s not much that can replace the experience of those morning treats, but this comes pretty close. I’m sorry to report that this is no less addicting, though.IMG_0542
Made from coconut flakes, nuts & seeds in a base of coconut oil and honey, this  toasty, crunchy granola makes a great topping for fruit or to enjoy on its own with milk. Loaded with healthy fats, this granola nips hunger in the bud and makes a great snack to take on the go, to top smoothies with or to have on hand for when you’re craving the cereal experience. This is much more calorie and nutrient dense than traditional granola so it’s best to treat this as a garnish or snack rather than a full meal.


1 cup whole raw almonds
1/2 cup pecans
3 tbs coconut flour
1/4 cup ground flax seed meal
1 cup coconut flakes
1/2 cup raw sliced almonds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/2 cup honey
1/4 cup coconut oil
1 tsp vanilla
1/2 tsp sea salt
1 tsp cinnamon
1 cup dried cranberries


1/ Preheat oven to 275F. In a food processor, pulse together whole almonds, pecans, coconut flour, and flax seed meal until course and crumbly.
2/ Take the pulsed mixture  and combine with coconut flakes, sliced almonds, pumpkin and sunflower seeds until mixed well in another bowl.
3/ In a saucepan or microwavable bowl, melt honey and coconut oil together. Add the vanilla and pour over nut/seed/coconut flake mixture. Stir well to coat everything evenly. Add cinnamon.
4/ Spread the mixture evenly on a baking sheet (parchment optional-I found mine didn’t stick at all). Bake at 275F for about 20-25 minutes until golden brown and crisp (check at about 15 minutes to stir and ensure even browning).
5/ Press the granola to the pan into a flat layer to ensure clumping when you break it apart and sprinkle with sea salt. Allow it to cool completely before adding the dried fruit and breaking it into chunks.

Store this in an airtight glass container for best results and keep in the fridge if you don’t plan on eating it right away.


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Filed under Baked, Breakast, Snacks

A Different Kind of Green Smoothie

Nothing peculiar looking about this smoothie, right?
broccoli smoothie
Exactly! You can’t even tell by the looks of it that I jammed in almost a cup’s worth of broccoli into this fruity delight.

Broccoli is a cruciferous superstar, a member of the brassica family. These veggies are high in glucosinolates, which are sulfur compounds. It is shown that upon breakdown via chewing or cutting, compounds called isothiocyanates and indoles are formed which have been found in various trials to discourage cancer growth. These compounds are most available when Vitamin C is present, so it’s helpful to not overcook broccoli (so using it frozen in a recipe like this is great) so as to preserve the glucosinolate properties. Vitamin C from the berries in this also boost the nutrient availability of the green vegetable!

This smoothie would probably turn out best if you have a high speed blender. I just have a regular old Osterizer, so the texture of mine was slightly gritty but I’m not one to get too caught up in the textures of my food. I think steamed or slighlty defrosted broccoli would blend up better. I’ve also seen people put in a half cup of frozen peas or cauliflower into the mix of a fruity smoothie with great success! Adding mild tasting frozen vegetables to a smoothie  is a great way to add body & fiber (therefore increasing satiety) without using so much fruit.

This is high in protein, water, and fiber which are great elements to consider for your daily intake. Toppings  are also a fun addition to add texture and to increase the digestibility of your smoothie ingredients by facilitating longer time spent in the mouth. Try cacao nibs, chia seeds, coconut flakes, bee pollen, hemp or pumpkin seeds.


1 scoop pea protein powder or protein supplement of choice
1/2 cup steamed broccoli, frozen
1 cup frozen blueberries
1 cup water or non-dairy milk
10 drops vanilla stevia (if using unflavored protein)
pinch himalayan sea salt

1/ Add ingredients to the blender in the order listed. Blend until completely smooth. If too thick from the frozen bits, add a bit of warm water to get things moving.





Filed under Breakast, Nutrition, Smoothies