Amazing High Protein Breakfast Bowl

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So versatile, so good

1 kiwi, chopped

1 small banana, sliced

1/3 c. oats

1/4 – 1/3 c. milk

3/4 c. plain 0% Greek yogurt

1/2 T. each chia seeds, hemp hearts, and ground flax

(Can add 1 T. honey or other sweetener to sweeten if desired)

Slice fruit into bowl, add remainder of ingredients.  Stir and enjoy! Serves one.


Notes:  Any combination of fruit can be used.

Can be adapted as follows:

Gluten free oats can be used to make this gluten free.

Non dairy yogurt can be used to make this dairy free.

To make low FODMAP use lactose-free yogurt,  appropriate low FODMAP fruits  and sugar or maple syrup instead of honey.

29 grams protein.

Pears with Yogurt and Honey

Pears are at their peak now. Here’s a simple breakfast [or dessert] recipe incorporating them.
1 pear, chopped
1 c. plain Greek yogurt
1 T. ground flax seed
1 – 2 T. liquid honey

Combine in a small bowl. Enjoy. Serves one. Optional ingredients include chopped walnuts or other nuts. Serve with a piece of whole grain toast for breakfast.

Banana Raisin Flax Muffins

3/4 c. white flour

1/2 c. each whole wheat flour and ground flaxseed

3 tsp. baking powder

1 tsp. salt

1/2 c. raisins

1/4 c. nuts, chopped

1/2 c. liquid honey

1 egg

1/4 c. milk

1/4 c. vegetable oil

1 c. mashed bananas (about 2)


Combine first 6 ingredients in a large bowl.  Mix well and make a well in the middle.  In separate smaller bowl, beat egg until frothy.  Add milk, oil and bananas.  Add liquid mixture to dry ingredients. Mix until all moistened. Try not to overmix. Bake at 400 20 – 25 minutes.  Makes 12 muffins.  Note:  3/4 c. chocolate chips can be substituted in place of the raisins and nuts.


Great Start Breakfast Smoothie

Antioxidants in the blueberries, calcium, and “good fats” in the avocado and almonds,  this is quick to prepare (and portable.) Adapted from a recipe in Best Health magazine.

1 ripe avocado, peeled and pit removed and cut into pieces
2 c. low fat plain yogurt
juice from 1/2 lime (optional)
3 T. honey or sugar
1 1/3 c. frozen blueberries
1/4 c. sliced almonds (or almond butter)

1/3 c. milk

Note – I tried it with peanut butter instead of almond or almond butter and found peanut butter to be too strong and it overpowered the smoothie. It tasted like I was drinking peanut butter.

Blend together until smooth. Makes 4, 8 ounce servings.   (Note – one of my “recipe tasters” didn’t think it would be enough by itself for breakfast – see Debbie’s comment below and my reply.)

Honey Mustard Chicken

½ c. liquid honey

¼ c. Dijon Mustard

¼ c. low-sodium chicken broth or water

½ T. Garam Masala (spice found in the ethnic food aisle)

8 chicken thighs or 4 breasts (boneless, skinless)

Combine honey, mustard, water and spice in a small bowl.  Place chicken thighs in a medium or large sized casserole dish that has been sprayed with Pam.  Add honey mixture and turn thighs to coat.  Bake @ 350 approximately 40 minutes, uncovering for the last 10 minutes.  Serve with rice and vegetables.  Makes lots of yummy sauce.  Serves about 4.

10 Minute Ginger Pudding

Adapted from a recipe by Debbie Beam

(Egg and dairy free)

¼ lb. margarine or butter

2 T. jam (more if desired)

1 ½ c. flour

2 tsp. baking soda

Melt butter, add jam, baking soda and flour, mix well.  Make syrup by boiling the following together for five minutes:

2 c. water

¾ c. honey

1 tsp. ground ginger, or 1 T. grated fresh ginger

Spoon dough into boiling syrup and cover.  Boil for 10 minutes on low and serve warm with either soy or dairy based ice cream, if desired.

Immunity Muffins


It’s the cold and flu season. The Christmas Season can create a perfect storm of virus susceptibility with all that partying, hugging, kissing and hand-shaking going on! fight back with Immunity Boosting Foods and Immunity Muffins.

From Impact magazine, the top 10 foods for flu season:

  1. Garlic – add to pasta sauces, pizzas, soups, stews, etc.
  2. Citrus – put a lemon slice in your water; squirt lemon juice into your water bottle.
  3. Probiotics – such as yogurt with live bacterial culture.
  4. Fish – for those Omega fatty acids and zinc.
  5. Orange Vegetables – for beta carotene (natural Vitamin A).
  6. Mushrooms.
  7. Tea – green, black or herbal – all have antioxidants.
  8. Lean Beef – good source of zinc, iron and amino acids.
  9. Beans, Nuts and Seeds – complex carbs, iron, fiber, B vitamins, omegas and protein.
  10. Berries – for antioxidants and vitamins.

Immunity-Boosting Muffins Adapted from Impact Magazine

½ c. margarine

½ c. brown sugar

2 T. honey

2 eggs

1 c. plain live-culture yogurt

2 mashed ripe bananas

1 ½ c. flour – white, whole wheat or a combination

½ c. wheat bran

¼ c. ground flaxseed

1 c. oatmeal

1 tsp. baking soda

2 tsp. baking powder

½ tsp. salt

1 ½ cups berries

½ cup toasted pumpkin seeds or walnuts

Combine margarine, sugar, honey and eggs until smooth. Stir in yogurt and bananas. In another large bowl, mix together flour, bran, flax, oatmeal, soda, powder and salt. Pour the liquid ingredients into the dry and stir just until moistened. Stir in berries and seeds just until mixed. Do not overmix or muffins will become tough. Fill muffin tins about ¾ full. Bake at 350 for about 20 minutes or until knife inserted in muffin comes out clean. Makes about 15 muffins.

*I have a hard time eliminating the healthy recipes even though they may take a bit longer than thirty minutes.

Chicken Tangine in the Crockpot

A Moroccan inspired main dish that cooks in the crock.

4 chicken breasts

1 cup carrots, peeled and cut into chunks

1 onion, chopped

1 ½ c. chicken broth

1 c. dried prunes, halved

1 T. each cinnamon and ginger

1 tsp. coriander

½ tsp. each salt and pepper

½ c. honey

Chopped almonds (optional)

Place prepared vegetables in bottom of the crock pot (I used a 3 ½ quart crockpot).  Add chicken breasts and pour broth over.  Cook on low about 6 ½ hours.  Add the prunes, spices, salt and pepper and honey in the last hour of cooking.  Sprinkle with chopped almonds. Serve with rice or couscous.

Preparation time is approximately 10 minutes. Serves 4.

Sesame Seed Squares

½ c. honey

½ c. smooth natural peanut butter

1 c. powdered milk

½ c. shredded coconut

1 c. sesame seeds

Heat peanut butter and honey in a medium to large sauce pan over medium heat until warm.  Add remaining ingredients, mix well.  Pat into pan evenly.  Refrigerate until firm.  Cut into squares