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Whole Foods

Egg Muffins

Egg Muffins

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

What you need
Serves 12

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
1/4 cup fresh chives, minced
1/4 cup red bell pepper, chopped


1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

One serving equals 89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Raisin Clusters

raisins clusters  

If you like coconut and you like candy - these little treats are the best!

These are GAPS friendly and are actually good for you. You can add a variety of dried fruit, nuts, seeds, spices, or different extracts to give them a variety in taste. Have you tried other no-bake treats? Steph's Energy Bites, or Amee's Date Balls I store these in the freezer. When I want one I take out and let sit for just a couple of minutes and devour.


1 cup Coconut Butter

1 - 2 TBSP Local Honey

2 TSP Organic Vanilla Extract

1/4 cup Raisins

Other Nuts and Seeds Optional

Mix coconut butter, honey, and vanilla until creamy. Add in your raisins. Use your hand or a small scoop to form 1 inch balls. Place the ball on a glass baking dish or a cookie sheet covered with parchment paper. Press down to flatten the bottom. Repeat with each one. Place the baking dish in the refrigerator to chill for at least 30 minutes to allow candies to harden. Once chilled put the into a air-tight container and store in the refrigerator or freezer.

original recipe inspired by Internal Bliss Cookbook