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Category: Breakfast




Have you heard about October Unprocessed? I signed up because I thought it would be a great way to clean up my act after a summer of whatever! I know it’s late in the game to be sending out this message, but I just started thinking some of you might like to join in the FUN! Hop on over to the link and sign up then follow me here for food ideas and thoughts on taking care of yourself! I’m looking at October as a kickstart to being as healthy as possible before winter hits and we’re all inside breathing each others germs. Hello Chlorella! I pop this green pill (15 to be exact; half in the a.m. and half in the p.m.) every day to keep my immune system in top form. No colds for me.

I started today with Blue Corn Pinon Pancakes. They are delicious and of course totally unprocessed. You can find out what Andrew means by “unprocessed” when you check out the site. It’s pretty simple, but might be difficult if you rely on prepared foods a lot. However, totally worth giving it a try.

Blue Corn Piñon Pancakes

3/4 c blue cornmeal

1/4 tsp salt

2 tsps raw sugar

1 cup boiling water

1 Tbs ground flax

3 Tbs hot water

1/2 c almond milk

2 Tbs melted butter or coconut butter

3/4 c whole wheat pastry flour

2 tsps baking powder

1/2 c piñons

maple syrup

Mix ground flax seed and 3 Tbs hot water together; set aside
Mix together blue cornmeal, salt and sugar
Add boiling water and set aside
Mix together pastry flour and baking powder
Add the flax seed mixture to blue cornmeal mixture
Stir in butter and milk
Stir in flour mixture just until all ingredients are moistened.
Cook on heated pan
Serve with warm pure maple syrup



Breakfast in Britain

Breakfast in Britain is a bit of a brain twist for Americans. They serve beans (pretty much like the pork n’ beans in a can we know from home) and mushrooms, cooked tomatoes, along with bacon, ham or sausage, or sometimes all three if you get the big breakfast, eggs of your choice and toast, brown or white.

Poached eggs on toast with a mushroom

Granted, eggs and meat are quite familiar in the USA, it’s the beans, mushrooms and tomatoes that throw us. There is also tea or coffee, of course.

Tea cup made in Worcester with Wittard’s English Rose Tea

And sometimes, even a great view!

View from County Arms, Truro, Cornwall

Since I have grown used to my green super smoothies at home, I have readjusted my breakfast thinking when I am traveling. Mushrooms are a super food, so I love that I can have them for breakfast and I quite like eggs, so I have them either poached or boiled, but occasionally fried. I was really impressed one evening at Three Tuns pub, Hay-on-Wye, Wales, when I also had a mushroom risotto with a breaded poached egg on top. Now that was delicious.

Three Tuns Pub Mixed Olive & Fennel Risotto, Creme Fraiche, Deep Fried Poached Egg, Pecorino Crackling

I have had more toast here than a year of breakfasts at home, but the jams are so delicious, it’s hard to pass up, even when making breakfast in my flat. I passed an honor jar jam sale on the street one day and paid 2 pounds, a steal compared to other jams I’ve seen, (or bought) for Ed’s Forest Fruits, which my friend Rachel tells me would be blackberries and currants.

Ed’s Forest Fruits bought at an honor jar table on street
Scrumptious Strawberry and Rose Jam from the Old Stables Tea House, Hay on Wye, Wales

Whatever it is, the fruit is big and chunky and super delicious and so I’ve had toast on more than several occasions. However, for breakfast, most days in my flat, even though there is a blender and I could make a smoothie, I have taken to having salad,

Salad for breakfast? Yes!

sweet potato and fruit.

Delicious for breakfast with a small pat of organic butter

Now that is a breakfast to write home about! Fills me up and tastes great. I am definitely adding mushrooms to the mix when I get home and I may never go back to the smoothie. What?? That’s right, as great as they are, why not have all that yumminess in it’s natural state? We will see, but for now…please pass the jam!

If you like this post, please share, and don’t forget to say what YOU are having for breakfast these days!



Friday Foodie: Breakfast or Snack Bar

Friday Foodie: Breakfast or Snack Bar

You are going to LOVE these. Super simple and quick to make, they are a great breakfast bar or an afternoon snack.

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Friday Foodie: Breakfast or Snack Bar
Recipe type: Breakfast or Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 8
This is a quick and easy recipe that even your pickiest breakfast eater will enjoy.
  • ½ c peanut butter or almond butter
  • 2 ripe bananas, mashed
  • ½ c almonds
  • 4-7 pitted dates
  • ¼ c dried cherries,
  • 2 Tbs. natural cocoa
  • ¼ c unsweetened coconut flakes
  • ¼ c raw pepita (pumpkin) seeds
  • 1 c rolled oats (not minute or instant)
  • optional: ¼ c raisins or chopped nuts
  • optional for snack bars: ¼ c dark chocolate chips
  1. Preheat oven to 350
  2. Line a large loaf pan with parchment paper
  3. In a small sauce pan over medium heat, stirring constantly, heat nut butter and banana until nut butter is softened and completely combined. Remove from heat.
  4. In a blender or food processor, coarsely chop almonds, dates, and cherries.
  5. Add coconut flakes and process a few seconds to break up flakes.
  6. Transfer to a bowl.
  7. Add oats and pepitas and any optionals.
  8. Pour banana mixture over dry ingredients.
  9. Stir till combined.
  10. Press into loaf pan.
  11. Bake for 30 mins.
  12. Allow to cool before cutting.
  13. breakfast bars or cut into bite size pieces for a healthy snack.


burrito w cowboy salsa

Friday Foodie: Healthy Breakfast Burrito

Wondering what happened to the Friday Foodie? I was waylaid with a cold and a few other happenings, that kept me off the computer for a few days. But better late than never, right? Here’s the last in the breakfast series:

Breakfast burritos are easy to make healthy, but just as easy to make in a not so healthy manner. Loading them up with cheese, eggs and potatoes, is not so good. Avoiding the fat and cholesterol are important when preventing Type II Diabetes. So try this for a change of pace as a healthy, filling way to start your day.

To remove excess salt, rinse a can of black beans OR any bean of your preference.

rinsing beans

Heat the beans with a couple of tablespoons of low sodium vegetable broth or water. Add a teaspoon of cumin and 1/2 teaspoon of chile powder. I used green chile powder in mine today. I also chopped up some red onion and tossed that in, though you can add any kind of onion. If using green onions, scallions, chop them and layer them on the burrito.

beans w onions cumin green chile powder

I also heated up some brown Spanish rice I had made earlier in the week. (I’ll share this recipe with you in the future.)

spanish rice

Chop some cilantro. I learned a great trick from a colleague, Elizabeth Rider. I keep my cilantro in a jar of water in the crisper drawer. I have had this cilantro for over a week, and instead of getting slimy and brown, it has stayed fairly crisp and definitely fresh.


Heat a whole grain tortilla over the gas burner (do not attempt this if you have sensitive finger tips or not sure how to do it. I have touched hot plates, pans, etc. so much as a cook in my life, my finger tips don’t notice the heat.) or heat in a dry pan or on the shelf of a hot oven. Heat until soft, which only takes a few minutes.

heating tortilla on gas flame

Layer tortilla with beans, rice, salsa, cilantro and roll up. I wrap each in foil to keep warm while I made additional burritos and put the fresh food away. This also sets the burrito and makes it easier to eat.

burrito w cowboy salsa

What? No cheese? Yes, no cheese. We are a nation addicted to cheese and it is not healthy for us. I’ll do a post on this soon to give you my reasons. Afraid you’ll miss the cheese? Add more seasoning and salsa and you won’t miss a thing!

Fold up bottom of tortilla first.

first fold in burrito

Then fold in one side, tucking in filling as you go and then fold over the last side.

bean bkfst burrito

What makes this a breakfast burrito? Eating it for breakfast! There is nothing special about breakfast foods, so chose something that is dense in nutrients and full of fiber. This will keep the hunger at bay until lunch. Additionally, by eating breakfast, studies show you will eat 20% fewer calories throughout the day. Pick something healthy and hearty and enjoy a great day!

Friday Foodie: Healthy Breakfast Burrito
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 4
A hearty burrito that is great for breakfast, but can be enjoyed for any meal of the day.
  • 4 whole grain tortillas
  • 1 can of black or pinto beans, drained and rinsed
  • 2-3 Tbs of vegetable broth
  • 1 tsp cumin
  • 1 tsp chile powder (or ½ c chopped green chile)
  • ¼ c chopped onion
  • 1 c Spanish brown rice
  • ½ c salsa
  • ½ c chopped scallions
  • ½ c chopped cilantro
  • optional: sliced avocado
  1. Heat beans in vegetable broth over medium/high heat
  2. Add cumin and chile
  3. Stir in onion
  4. Once hot, set aside
  5. Heat tortillas either one at a time over gas flame OR on rack in 400 degree oven
  6. Layer ¼ c Spanish rice down center of tortilla, stopping an inch from the bottom
  7. Layer ¼ of beans down rice
  8. Layer with 2 tbs salsa
  9. Sprinkle with scallions if using
  10. Layer with 2 Tbs of cilantro
  11. Add a few slices of avocado if using



green smoothie

Breakfast in a rush: Green Smoothie

In last week’s post, I shared with you why breakfast is so important, so this week, I want to give you a few breakfast ideas to get your morning going at top notch energy. Today, a smoothie that will fill you up and fuel you up for a productive start to the day.

green smoothie ingredients

This green drink may seem odd, but it is chock full of vitamins and minerals, and if you are looking for nutrient density, this is a good choice, plus, it’s pretty tasty! I have made smoothies for breakfast for several years now and they have evolved as I’ve learned more and more about nutrition and the way our bodies work. Though not as sweet as a fruit filled smoothie, cutting out the fruit keeps the smoothie from pumping up your blood sugar level and is more evenly dispersed in your blood system to keep you feeling full longer.

Measure 1/2 cup of coconut water and 1/2 cup of coconut milk, almond milk or water into a high powered blender. To this add 1/2 tbs. ground flax seed, 2 large handfuls of baby spinach or a combination of spinach and kale, with the hard center stem removed from the kale. Grate a medium to large carrot and throw this in for a little bit of sweetness. Add a 1/2 – 1 tsp of grated fresh ginger and the juice of a small to medium lemon to really punch up the flavors. Spinach needs just a bit of fat to help it unlock all its nutrients, so add 1/4 of a small avocado or 1/2 tsp of coconut oil. Toss in a peeled cucumber. I use the Persian cucumbers, as they are smallish in size. If using a regular cucumber, 1/2 is probably enough. Throw in some micro greens if available. Blend and enjoy.

LOVE with veggies

If you want to boost your smoothie staying power and nutrient density, I add to my smoothies, 2 scoops of Purium L.O.V.E. This is a vegetable protein powder that is all real food ingredients, no supplements or whey of any kind. This helps boost my smoothie to the next level of staying power and nutrient density. You can check out all Purium products here. I also use Purium Joint Flex for my osteo arthritis and love how well it works, much better than other products I have tried.

grated ginger

Never grated fresh ginger before? Peel the hard woody covering off a piece about an inch or two long. Grate on a small holed grater.

green smoothie

Breakfast is a must for keeping your weight in check and your blood sugar level. Let me know if you have questions about this smoothie. I’ll share some additional recipes Thursday and in the Friday Foodie!


Buckwheat blueberry pancakes with strawberry compote

Friday Foodie: Buckwheat Blueberry Pancakes with Strawberry Compote


Just in case you missed this last year, I’m running it again, as I think these are simply the most delicious pancakes I’ve ever come up with and are the perfect breakfast for Easter morning.

I LOVE pancakes and buckwheat has become my new favorite. Buckwheat has a distinctive nutty taste that is perfect for pancakes. This is a great recipe for the Easter weekend, especially since strawberries are starting to appear in the grocery and be worth eating.

I use oat flour and buckwheat in this recipe. To make oat flour, simply run oats through a blender until pulverized into flour. DO NOT use instant oatmeal. You can use old fashioned or quick oats.


Use a whole grain cereal such as this Nature’s Path Organic multi-grain flake.

Beat the egg whites until they are stiff and form peaks when the beaters are removed from the bowl. (The vegan variation is listed in the recipe.)

Fold the egg whites into the batter.

Fold in the blueberries.

Scoop batter up in a 1/3 cup measure and cook on a hot griddle or skillet, set at medium heat. Be sure and put griddle onto heat while preparing batter.

Make a delicious strawberry compote and serve warm over pancakes.

Use any high quality balsamic vinegar, but a fruity one, such as this Vanilla & Fig by the Temecula Olive Oil Company, is fantastic.

Sorry this is a bit blurry, but when you heat the strawberries, they will stick a bit to the pan. By adding the tablespoon of water, and stirring, the pan will be deglazed. Then pour this into the strawberry mixture to give it a bit more syrup.


My little Easter bunnies some 28 years ago! I love you boys!

Enjoy these delicious pancakes with someone you love. This recipe makes enough for 2 – 4 people depending on how hungry and whether or not an accompanying dish is served. Try spreading almond butter on pancakes instead of butter. This with the compote is incredible!

Enjoy and have a wonderful Easter!

Buckwheat Blueberry Pancakes with Strawberry Compote
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
A healthy pancake made with buckwheat flour, seeds and grains served with a strawberry compote
  • 2 Tbs. raw sunflower seeds
  • 2 Tbs. millet
  • 1¾ cups buttermilk (vegan use almond or coconut milk)
  • 2 eggs, separated (*for vegans, use 2 Tbs ground flax seed mixed with 6 Tbs. warm water. Allow to sit for ten minutes then add in place of eggs.)
  • 2 Tbs. frozen unsweetened apple juice concentrate, thawed
  • 1 cup bran flakes cereal (one low in sugar, high in fiber)
  • ⅓ cup oat flour
  • 1 cup buckwheat flour
  • 1 ½ tsps. baking soda
  • 1 tsp. baking powder
  • ½ tsp. sea salt
  • 1 cup blueberries, optional OR 1 cup banana slices, optional
  • Ingredients for: Strawberry Compote
  • 1 pound of fresh strawberries
  • 1 or 2 tsps sugar (just enough to release juices from berries)
  • 1 tsp balsamic vinegar (a fruity balsamic, such as pomegranate or fig/vanilla, is excellent)
  • 1 tsp vanilla extract
  • 1 Tbs water
  1. Place a small non-stick skillet on medium/high heat.
  2. Add the sunflower seeds and stir occasionally for 2 mins or until lightly toasted and remove to cool.
  3. Add millet and stir for a minute or two until toasted. The millet will pop a bit as they open up.
  4. Remove to cool and set aside while assembling other ingredients.
  5. While preparing pancakes, place griddle or skillet on burner set to medium and allow to heat.
  6. Place egg yolks in a bowl and beat slightly.
  7. Add buttermilk, bran flakes, and juice concentrate.
  8. Mix.
  9. Beat egg whites until stiff. Set aside.
  10. In a large bowl, measure flours , baking soda, baking powder, and salt.
  11. Add the millet and sunflower seeds.
  12. Pour in the buttermilk mixture and stir with a fork until blended and just moist.
  13. Do not over stir.
  14. Fold in egg whites.
  15. Fold in berries.
  16. Spray skillet with nonstick cooking spray or brush with canola oil.
  17. (If using spray, remove skillet from heat source and spray over kitchen sink.)
  18. Using a ⅓ cup measure, scoop out pancake batter and pour onto skillet.
  19. Allow to set until bubbles form, turn and cook other side.
  20. As pancakes are ready, place in warm oven on heat proof plate while preparing remaining pancakes.
  21. *Vegan variation: Add flax seed mixture to liquids and proceed. Though the batter will not be as fluffy as that lightened with egg whites, they are still delicious.
  22. Instructions for Strawberry Compote:
  23. Wash and hull 1 pound of strawberries
  24. Quarter the berries and sprinkle with sugar.
  25. Allow to set for 15 minutes so the berries will begin to release their juices.
  26. Place in skillet over medium heat and stir until sugar is completely dissolved.
  27. Add vanilla and balsamic.
  28. Stir until strawberries are heated through.
  29. Remove from heat and pour berries into a bowl.
  30. Add water, return to heat and stir to release anything that stuck to pan.
  31. Add this mixture to berries.
  32. Keep warm and serve over pancakes.



Green Eggs and Beans

Friday Foodie: Green Eggs and Beans

This is a super simple breakfast that is unbelievably delicious by itself or served on toast or tortillas. I came up with this idea after laying in bed one morning thinking about a recipe I had seen with eggs cooked in salsa. I decided to experiment and see what I could come up with and this is the result: Green Eggs and Beans! It’s a healthy, hearty way to start your morning!

Pre-heat oven to 375 degrees. Spread a can of refried black beans or pinto beans in the bottom of a ten inch oven proof skillet. (Use a deep dish pie pan if you don’t have an oven proof skillet.) I rubbed just a hint of olive oil over the bottom of the skillet to keep the beans from sticking. A non-stick spray is fine too.

Pour a jar of salsa verde over the top of the beans. Make four indentions with a spoon, pressing the indention down into the beans, but don’t go to the bottom of the skillet.

Carefully break the eggs, one into each indention.

eggs in salsa verde wells

Bake ten to twelve minutes, just until the whites turn white.

eggs cooked

As soon as the whites actually turn white at about the ten to twelve minute mark, remove from oven and spread with green onions and an ounce of good quality shredded cheddar cheese. Too much cheese and you end up with a not so healthy dish.

Return to oven for two to ten minutes, depending on how hard you like the yoke of the egg. I like mine runny, but overcooked these a bit. Next time I would have a total of no more than fifteen minutes from start to finish.

Green Eggs and Beans

Serve by itself, on toast or on crisp corn tortillas. Sheer morning yumminess!

Green eggs and beans on toast

Have a great weekend! Enjoy!

Friday Foodie: Green Eggs and Beans
Recipe type: Breakfast
Cuisine: New Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 2 - 4
Super simple hearty skillet breakfast of beans, eggs and salsa verde.
  • One can refried black beans or pinto beans, non-fat variety
  • One jar salsa verde
  • Four high quality eggs
  • Four scallions chopped
  • One ounce high quality cheddar cheese, shredded
  1. Preheat oven to 375.
  2. Prepare ten inch oven proof skillet with non-stick spray or thin coat of olive oil.
  3. Spread beans on bottom of skillet.
  4. Pour salsa verde on top of beans.
  5. Make four indentions in the salsa, pressing down into the beans, but not to bottom of pan.
  6. Gently crack one egg into each indention.
  7. Bake just until whites turn whites and eggs are set.
  8. Remove from oven and spread with green onions and cheese.
  9. Return to oven and cook for another three to ten minutes, depending on the desired doneness of the eggs.
  10. Serve alone or on top of toast or on a bed of crisp corn tortillas.
  11. To crisp corn tortillas, cut into wedges, bake on a cookie sheet at 400 degrees, for five to ten minutes, being careful not to burn.



FAST Friday Foodie: Skillet Granola

I love granola, but store bought varieties are full of fat and sugar. Recently, I had a real crave though, and decided to give a go at making my own. I decided to try  just a small batch and the skillet seemed like the easiest way to throw this together. I pulled a few nuts and sunflower seeds from my freezer, added some oats, spices, coconut oil and honey and made a delicious toasty granola. If you want to make this in larger quantities, you might want to throw it on a cookie sheet instead and toast in the oven at 350 degrees for maybe ten to fifteen minutes, stirring at least once and checking to be sure it doesn’t get too brown. Once finished and cool, add 2 Tbs of unsweetened coconut flakes. Serve 2 Tbs on a bowl of fresh fruit or oatmeal.

Also great as a small snack. So here’s the recipe:

FAST Friday Foodie: Skillet Granola
Recipe type: Breakfast or Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
This granola is made with coconut oil, a healthy fat, and has minimal sugar coming from raw honey.
  • 1 tsp coconut oil
  • ¼ cup old fashioned oats
  • 2 Tbs raw sunflower seeds
  • 2 Tbs raw walnut pieces
  • 2 Tbs raw pecan pieces
  • 2 tsp cinnamon
  • ¼ tsp nutmeg
  • 1 tsp raw honey
  • 2 Tbs unsweetened coconut flakes
  1. Heat skillet on medium-high heat
  2. Add coconut oil
  3. When melted, add seeds and nuts
  4. Stir until all are coated with oil
  5. Add spices and continue stirring or shake pan
  6. Continue for 3 to 5 minutes, until nuts smell fragrant and look toasted
  7. Stir in honey until all nuts are coated
  8. Stir for one more minute to allow honey to crystalize to nuts
  9. Pour onto a flat surface and allow to cool
  10. Once cool, stir in 2 Tbs unsweetened coconut flakes
  11. Store in covered container
  12. Serve 2 Tbs on a bowl of fruit or oatmeal
  13. OR eat 2 Tbs as a snack