peanut butter energy balls


  • ⅔ cup creamy peanut butter

  • ½ cup semi-sweet chocolate chips

  • 1 cup old fashioned oats

  • ½ cup ground flax seeds

  • 2 tablespoons honey


  1. Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.

  2. Roll into 12 bites and store in the fridge for up to a week.


breakfast egg muffins


  • cooking spray

  • 6 eggs

  • salt and pepper to taste

  • 1/2 cup cooked chopped spinach excess water removed

  • 1/3 cup crumbled cooked bacon

  • 1/3 cup shredded cheddar cheese


  1. Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.

  2. Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.

  3. Add the spinach, bacon and cheese to the egg mixture and stir to combine.

  4. Divide the egg mixture evenly among the muffin cups.

  5. Bake for 15-18 minutes or until eggs are set.

  6. Serve immediately or store in the refrigerator until ready to eat.




  • 1/2 cup chopped frozen spinach, thawed and drained (or 1/2 cup packed fresh spinach)

  • 1 egg

  • 1/3 cup milk

  • 1/3 cup shredded cheddar cheese

  • 1 slice cooked bacon, chopped (optional)

  • salt and pepper, to taste


  1. If using fresh spinach, place it in mug with 2 tablespoons of water. Cover with a paper towel and microwave on high for one minute. Remove from microwave and drain the water and liquid from spinach thoroughly.

  2. If using frozen spinach, make sure it is completely thawed and drained and add it to the mug.

  3. Crack the egg into the mug with the spinach and add the milk, cheese, bacon (if using), and salt and pepper. Mix until thoroughly combined.

  4. Cover with a paper towel and microwave on high for 3 minutes, or until fully cooked.


cinnamon roll overnight oats


  • 1 1/3 c. Greek yogurt (preferably 2% of full fat), divided

  • 1 1/3 c. old-fashioned oats, divided

  • 1 1/3 c. + 2 tbs milk, divided

  • 1 tsp. vanilla extract, divided

    kosher salt

  • 1 tsp. ground cinnamon, divided

  • 2 tbsp. cream cheese, softened

  • 1 tbsp. brown sugar

  • 1/4 c. pecans, chopped (optional)


  1. Add 1/3 cup each of yogurt, oats and milk to a mason jar or bowl. Add 1/8 tsp vanilla, a pinch of salt,1/8 tsp cinnamon and a pinch of salt. Stir together. 

  2. Repeat this process 3 more with 3 more jars.

  3. Make the swirl. In a small bowl, mix together the cream cheese, brown sugar and remaining cinnamon until evenly combined. Gradually pour in some of the remaining milk to loosen the consistency, if desired. 

  4. Transfer the cream cheese mixture into a small plastic bag, pushing the mixture to one corner of the bag. Cut off a small tip from the same corner and squeeze a swirl into the center of each oatmeal mixture.

  5. Cover each of the jars and refrigerate overnight. 

  6. The next morning, top with chopped pecans.


chilled brownie batter overnight chia


  • 2 c. old-fashioned oats

  • 4 tbsp. chia seeds

  • 4 tbsp. honey

  • milk or unsweetened plant-based milk

  • 4 tbsp. Unsweetened cocoa powder

  • 4 tbsp. chocolate-hazelnut spread

  • chopped toasted hazelnuts


  1. To each of four 16-ounce jars, add 1/2 cup oats, 1 tablespoon chia seeds, 1 tablespoon honey, 2/3 milk, 1 tablespoon and cocoa powder.

  2. Cover; shake to combine and refrigerate.

  3. After soaking, stir 1 tablespoon chocolate-hazelnut spread into each jar; top with hazelnuts.

berry smoothie.jpg

bananna berry smoothie


  • 1/2  small banana

  • 6 oz. pineapple juice

  • 1/2 c. ice

  • 6 oz. blueberries

  • 6 oz. raspberries or blackberries

  • 2 tsp. honey

  • 1 tsp. grated peeled fresh ginger

  • 2 scoops protein powder (optional)


  1. In blender, purée banana, pineapple juice, ice, blueberries, raspberries or blackberries, honey, and ginger until smooth.