Prosciutto and Zucchini Egg Muffins


1 tbsp olive oil

1/2 onion, finely diced

3 garlic cloves, minced

1 small sweet pepper, finely diced

1 handful baby spinach, roughly chopped

1/4 cup fresh parsley, roughly chopped

8 large eggs

1/4 cup coconut milk or nut milk

salt and pepper, to taste

2 small zucchini, thinly sliced

12 slices prosciutto

olive oil to coat the muffin tin



Preheat the oven to 350 degrees.

Heat the olive oil in a pan on medium heat and sauté the onion and garlic for a minute. Add the sweet pepper, spinach and parsley and sauté for another 2 minutes or until the spinach has wilted.

In a mixing bowl, whisk together the eggs, coconut milk and salt and pepper. When the veggies have finished cooking add them to the bowl along with the sliced zucchini and stir together.

Grease a muffin tin with olive oil and line each muffin tin cup with one slice of prosciutto.

Ladle the egg mixture into each muffin cup and bake for 20 minutes, or until cooked through.

Turmeric Roasted Carrots


3 lb whole carrots, peeled

Extra Virigin Olive Oil

1 tsp ground turmeric

1 tsp ground cinnamon

1/2 tsp ground coriander

Salt and pepper

3 garlic cloves, minced

1/2 lime, juice of

Fresh dill or parsley for garnish


Preheat the oven to 400 degrees F.

Arrange the peeled carrots in a single layer on a large lightly-oiled baking sheet.

Add 2-3 tbsp olive oil. Add the spices, salt and pepper, and minced garlic. Toss to combine.

Bake in the 400 degrees F heated-oven for 40-45 minutes or until the carrots are fork-tender and caramelized or browned in some parts.

Remove from the oven. Arrange on a serving platter and add the lime juice and fresh dill or parsley for garnish. Enjoy!

Apple Cinnamon Pancakes

Apple season is upon us and in celebration of Apple Fest we found this healthier take on the Apple Pancake… Give it a shot and let us know what you think!

Yield: 14 pancakes
Serving Size: 2 pancakes
Calories per serving: 136
Fat per serving: 2 g
Carbs per serving: 24 g

Protein per serving: 5 g



  • 1 cup oats, ground
  • 1/2 cup almond flour (or whole wheat flour)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1 pinch salt
  • 2 egg whites, beaten
  • 1-1.5 cups club soda or milk of choice
  • 1 tsp vanilla
  • 1/4 cup applesauce (optional)
  • 1 small-medium apple, grated


  1. Heat a large skillet or griddle to 350° F. Lightly grease with coconut oil or cooking spray.
  2. Mix dry ingredients in a large bowl.
  3. Add soda or milk, applesauce and vanilla to dry ingredients and mix, but not too much or pancakes will become tough.
  4. Gently stir in egg whites and apples.
  5. Pour 1/4 c batter for each pancake onto a lightly greased skillet or griddle heated to medium-low heat. Cook until bubbles form in the top and the bottom is slightly browned. Flip and continue to cook until done.
  6. Repeat with remaining batter.
  7. Serve with warmed applesauce, honey or real maple syrup. Enjoy!


Whoa.  This week we managed to dig up a recipe thanks to Fit Mitten Kitchen that helps us find that seemingly elusive life balance — it delivers all the tasty treat without all the guilt!  Yes, please.


3/4         cups Gluten-Free Old Fashion Rolled Oats

1 1/2      cups Almond Flour (or meal)

1/2         cup chocolate protein powder

1              TBSP cacao powder

1/2         tsp baking powder

1              tsp baking soda

1/2         tsp salt

1              tsp cinnamon

2              eggs

2              egg whites

1              medium ripe banana, mashed well

6              TBSP coconut sugar (or brown sugar)

2              cups grated zucchini, about 2 medium

4              TBS mini semi-sweet chocolate chips


Preheat oven to 375 degrees.

Line muffin tin with paper liners, or use a silicone muffin pan.

In a small food processor, grind your oats into a flour.

Add oat flour, almond flour, protein powder, cacao, baking powder, baking soda, salt, and cinnamon to a large bowl. Stir until well combined, set aside.

In a medium bowl, whisk the eggs and egg whites together. Add in your mashed banana and coconut sugar, stir until combined.

Add the wet ingredients to your large bowl of dry ingredients. Stir until the batter has just come together.

Slightly press some liquid out of the grated zucchini, either using your hands or soaking with a paper towel. Add the zucchini to the rest of the batter and stir until evenly distributed.

Add in your chocolate chips.

Evenly distribute batter among the muffin tins, filling about ¾ of the way full. Bake for 18-20 minutes, or until edges have lightly browned and inserted toothpick comes out clean. Recipe yields 12-15 muffins.

If using a silicone muffin pan, allow the muffins to cool for at least 20 minutes before removing from pan.

Store in airtight container in fridge up to 7 days.

Bacon and Roasted Brussels Egg Bake with Sweet Potato Crust

If you are looking to shake up your breakfast meal prep routine this is recipe is a dream come true.  Bake ahead and portion out for the week ahead.  

Prep Time:  15 min

Cook Time:  1 hour

Serves:  6


12 slices nitrate free bacon

2 large sweet potatoes peeled and sliced into thin rounds (approx ¼”)

1 tbsp melted coconut oil

3 cups Brussels sprouts, tops removed and either quartered or chopped, plus about 1 tbsp melted coconut oil and a pinch of sea salt for roasting

1 large onion thinly sliced

12 eggs

⅓ cup full fat coconut milk (canned)

½ tsp salt plus to suit your taste

¼ cup parmesan cheese (can sub nutritional yeast if dairy free)

½ tsp garlic powder

Black pepper to taste


Preheat your oven to 425 F and grease a 9×13″ casserole dish with coconut oil, and line a large baking sheet with parchment paper.

Cut the bacon into 1″ pieces and cook in a large heavy skillet, over med/hi heat, stirring occasionally for even browning, until crisp. Remove with a slotted spoon to drain on paper towels and set aside. Reserve at least 1-2 tbsp of bacon fat to caramelize your onions (or use coconut oil).

To roast your sweet potatoes and brussels sprouts:  Toss the sweet potato rounds with your melted coconut oil and sea salt to taste and arrange, (overlapping since they will shrink after roasting) over the bottom of your casserole dish.

Now do the same with your brussels sprouts, this time arranging them on the parchment lined baking sheet in a single layer. Place the casserole dish and baking sheet in your oven to roast. The sweet potatoes will roast for about 30 minutes until soft and the brussels sprouts for about 20.

Meanwhile, caramelize the onions. Heat the pan you cooked your bacon in over low/medium heat and add the onions, tossing with the leftover reserved bacon fat or coconut oil.

Add a pinch of salt, and cook, stirring occasionally. Your goal is to cook the onions long and slow (about 25 minutes) to bring out the most flavor! Once they’re deeply caramelized and very soft, remove from heat.

While the onions cook, whisk together the eggs, coconut milk, parmesan, salt, pepper, and garlic powder.

Now it’s time to assemble the casserole! Lower your oven heat to 400 F, then layer your roasted brussels sprouts over your sweet potato rounds in the casserole dish. Remove the caramelized onions with a slotted spoon and layer over the brussels sprouts, follow with the cooked bacon. Finally, pour all the whisked egg mixture over the casserole to evenly cover.

Bake in the 400 F oven for about 25 minutes until the center is just set and edges begin to turn light brown. Allow to cool for a bit in the baking dish before cutting into pieces and serving warm. Leftovers can be stored, covered, in the refrigerator for up to 5 days.  Enjoy!