Say Goodmorning to your Body....EAT BREAKFAST!

Microwave Ham and swiss

egg mug


1 tbsp. water
1/4 cup chopped mushrooms
1 thin slice deli ham, chopped (1 oz.)
2 tbsp. shredded Swiss cheese

Yields: 1



  1. COAT 12-oz. microwave-safe coffee mug with cooking spray.  ADD egg, water, mushrooms and ham; BEAT until blended.  MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 30 to 45 seconds longer.

  2. SEASON with salt and pepper, if desired.  TOP with cheese. SERVE immediately.


Avacado egg breakfast


  • 2 small eggs
  • 1 avocado, halved and pitted
  • 2 teaspoons chopped fresh chives, or to taste
  • 1 pinch dried parsley, or to taste
  • 1 pinch sea salt and ground black pepper to taste


  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Crack the eggs into a bowl, being careful to keep the yolks intact.
  3. Arrange avocado halves in a baking dish, resting them along the edge so avocado won't tip over. Gently spoon 1 egg yolk into the avocado hole. Continue spooning egg white into the hole until full. Repeat with remaining egg yolk, egg white, and avocado. Season each filled avocado with chives, parsley, sea salt, and pepper.
  4. Gently place baking dish in the preheated oven and bake until eggs are cooked, about 15 minutes. *Optional ; Sprinkle bacon over avocado.






Peppers and onion scramble


1 tsp coconut oil

3 eggs

1/2 cup chopped peppers and onion mix


 Put oil in a pan on the stove at medium heat. Add the pepper and onion mix and sauté till desired tenderness. When I'm in a hurry I don't let them sauté much and enjoy the crispiness. Crack the three eggs on top and stir until cooked. Transfer to a plate and enjoy. 




  • CHIA PUDDING  serves 4
  • 2 cups coconut milk (homemade or natural)
  • ½ cup Chia Seeds
  • ½ teaspoon vanilla extract
  • ¼ cup (or less) maple syrup (or sub any sweetener)
  • Optional: ¼ teaspoon cinnamon powder
  1. For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
  2. For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
  3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.






1 C Cake batter or Pumkin Muscle egg

1/3 C pumpkin puree

1/3 C vanilla greek yogurt

1 tsp pumpkin pie seasoning

1 Banana broken into 1 inch pieces

1 C Ice or amount to desired texture

*optional 1 C spinach


Put all ingedients in a sandwich sized zip lock baggie, except the muscle egg.  Store in the freezer. When you deserve a quick smoothie, place all ingredients from bacg into a high powered blender. Add the muslcle egg. Blend until smooth.




Ham and Egg Cups

  • Fresh eggs
  • ‪‎Applegate‬ uncured ham
  • Cherry tomatoes, sliced
  • Asparagus tops or Spinach
  • Sea salt and freshly ground black pepper to taste
  • Optional: fresh herbs such as scallions, basil, or oregano
  • Instructions
  • Preheat oven to 350 degrees f. Spray or coat regular size muffin tins with olive oil. Place one slice of ham in each tin, to form a cup. Carefully break egg into each ham slice. Top with Asparagus and tomato slices. Sprinkle with sea salt and pepper. Bake in preheated 350 degree oven for 18-20 minutes until egg whites are set. Sprinkle with fresh herbs before serving. For food prep, cover tightly, refrigerated, for up to 3 days.




Hot Lemon and Cayenne Tea


Hot water

Half a Lemon

1/4 tsp organic cayenne pepper

pinch of Himalayan sea salt


*optional* 1/4 tsp organic turmeric

*optional* grated fresh ginger


While water is heating, cut a lemon in half and squeeze out as much juice as you can. Put in the cayenne and sea salt. Pour in the water and stir it up.  Sip while warm/hot




Pumpkin Pie Overnight Oats with Chia


Thick and creamy pumpkin pie overnight oats with chia are a nutritious, healthy breakfast. Top with nuts, maple syrup, cranberries, coconut or whatever your heart desires!



1/4 cup plain nonfat greek yogurt (or use vanilla!)

1/2 cup unsweetened vanilla almond milk
/4 cup pumpkin puree

1 tablespoon pure maple syrup

1/2 teaspoon vanilla extract

1/2 Old­Fashioned Oats

2 teaspoons chia seeds

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/8 teaspoon ground ginger


Instructions 1. In a medium bowl, mix together greek yogurt, almond milk, pumpkin puree, vanilla and maple syrup until well combined. Stir in oats, chia seeds and spices. Pour into a glass jar or container and place in fridge for 4 hours or overnight.


Makes 1 serving of pumpkin overnight oats. Nutrition Information Serving size: 1 serving Calories: 274 Fat: 6.5g Carbohydrates: 42g Sugar: 9.7g Fiber: 10.3g Protei

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