Category Archives: Breakfast

Nova Lox Eggs Benedict

If you’ve got an insatiable hunger to impress your friends with killer #brunchvibes, I got your back. A fancy twist on a traditional eggs benedict, this alternative is different, fun and simply delectable. My dad is an avid Monterey Bay fisherman, so I grew up around all types of fish. Nova lox is one of my favorites, which is basically cold smoked salmon, cured in salt and thinly sliced (different than traditional smoked salmon, which is often hot smoked). Despite the fact that hollandaise sauce is not the healthiest delicacy on the planet, I still kept it in my recipe. I’d recommend just a small drizzle, but this is where it’s up to you decide how healthy you want to be. Just remember, everything is okay in moderation.  This tasty dish pairs well with a side of fresh, fragrant berries. And a mimosa. Or glass of rose. Or both. No judgements. You do you b00, it’s the weekend.

Estimated Time: 45 Minutes

Ingredients (serves 2):

  • Nova Lox Salmon: 8 oz packet
  • Whole Wheat English Muffins: 2
  • Farm Fresh Eggs: 4
  • Asparagus: 4 spears, cut in half
  • Salt: a few dashes
  • Cooking Spray: a few sprays
  • Paprika: 1 tablespoon

Hollandaise Sauce (serves 8, so you’ll have extra):

Turn on the oven onto broil. On a baking sheet, line with aluminum foil and spray with cooking spray. Place the asparagus on the sheet, spray the greens with cooking spray and sprinkle with a bit of salt and pepper. Cook in the oven for about 2 minutes, flip over, and cook for another 2-3 minutes or until it turns bright green. Concurrently, toast your english muffins in the oven as well, by placing them directly onto another rack (no butter) for about 2-3 minutes. Keep a close eye on both while they cook. Set the english muffins and asparagus aside.

Next, start working on the hollandaise sauce. Melt the butter in small saucepan on medium-low heat, then add in the cold water and hollandaise sauce packet with a whisk. Stir frequently, and continue to cook on medium heat until it starts to boil. Reduce the heat to low and then begin arranging the dish.

Each plate gets two toasted english muffin halves. Stack about 1-2 slices of nova lox and 2 halves of asparagus on each english muffin slice. Finally, it’s egg time.

For the eggs, you will need a medium skillet and an empty wine glass. Fill the skillet with about 2 inches of water, turn to high heat and when the entire bottom of the saucepan is covered in bubbles and starting to boil, sprinkle just a few dashes of salt into the pan. Crack one egg, place it into the wine glass, and then slowly and gently pour the single egg directly into the skillet. Continue, one at time, cracking each egg into the wine glass, and gently pouring each egg in a clockwise arrangement. Each egg needs about 3 minutes to cook, so the first egg should be close to done by the time you’re finished cracking all 4. You’ll know it’s done when it turns white and the yoke begins to float. With a slotted spoon, carefully lift each egg, drain completely, and place on the english muffins. Drizzle with a small bit of hollandaise sauce, and then sprinkle just a small dash of paprika to finish it off. Congrats! You did it!

Steel-Cut Oats w/ Mixed Berries

Steel cut oats with mixed berries

I posted a recipe a few weeks ago with cottage cheese and mixed berries, and I received some requests for a non-cottage cheese version. Turns out not everyone loves CC as much as I do 🙂 That’s okay! Here is another berry compote option that is equally delicious: steel-cut oats! Nomz.

Estimated Time: 20 minutes

Ingredients (serves 1):

  • Dry Steel-Cut Oats: 1/4 cup
  • Water: 1 cup
  • Frozen/Fresh Mixed Berries: 1/2 cup
  • Splenda: 1 tsp

Boil the water in a pot and add in the oats. Cook on high for about 3 minutes and then reduce to low heat, continually stir, and cook the oats until desired consistency (about 15-20 minutes). Meanwhile, microwave the berries for about 45 seconds or until the juices begin to run. Add the Splenda and mix together. Once the oats are done, top ’em with the berry compote. Delish!

Weight Watchers Points Plus: 4 points

B-fast On The Go: Cottage Cheese & Tomato Toast

Cottage Cheese and Tomato Toast

Need to grab a quick bite to eat before running out the door this morning? This quick and delicious breakfast will only take a couple of minutes to whip up, and its packed with lean protein and fiber.

Estimated Time: 5 minutes

Ingredients (serves 1):

  • Whole Wheat Toast: 1 slice
  • Fat Free Cottage Cheese: 1/2 cup
  • Tomato (any type): 1/4 cup in slices
  • Sea Salt: 1 pinch
  • Fresh Cracked Pepper: 2 cranks

This one’s pretty self-explanatory, but if you’re really in a rush – here’s how I maximize my every second. First, pop the bread in the toaster. Meanwhile, start slicing the tomatoes, set aside. Take out the cottage cheese, measure out half a cup and the toast should be ready right about now. Spread the cheese, top with tomatoes and finish it all off with salt and pepper. Done in 2 minutes. 5-6-7-8 Go.


Breakfast of Champions: Healthy Scramble

Spinach Tomato Scramble with a side of peaches

Here’s a well-balanced breakfast option that’s sure to kick-start your day. I had been wanting to use Rachel’s cherry tomatoes in an egg scramble and I finally had the time this morning. Paired with a side of white peaches, this breakfast duo is packed with protein, fiber and has the perfect balance between sweet and salty. I could live off these scrambles. In fact, I sort of have egg whites almost every morning just because it’s a great lean protein that helps fuel my brain and body.

Estimated Time: 10 minutes

Ingredients (serves 1):

  • Egg Whites: 3 regular
  • Spinach/Kale: 1 large handful
  • Chopped Onion: 1/8 cup
  • Cherry Tomatoes: 4 small
  • Cooking Spray: 1 spray
  • Sea Salt: 1 dash (or preferred amount)
  • White Peach: 1/2 medium

Cut the cherry tomatoes in halves and slice the peaches in slivers;  set aside. On medium/high heat, spray the pan with cooking spray and begin to sauté the onions for a few minutes. After about 3 minutes, add in the spinach. As soon as the spinach begins to welt, add in the egg whites and continue to cook. Right before the egg whites are done, add in the cherry tomatoes. Stir the scramble together and serve with a side of sliced peaches. Add any seasonings or salt to the scramble (optional).

Weight Watchers Points Plus: 1 point

Cottage Cheese & Berry Compote

Cottage Cheese Berry Compote

Heaven in my mouth! This recipe is soo good and surprisingly really easy to make. This is a high-protein, low-fat dish that will keep you fuller, longer. We’re using frozen mixed berries, which makes this a convenient breakfast, snack or dessert to make when in a hurry. Sweetened with Splenda, the berry compote goes so well with the cheese; it almost reminds me of candy!

Estimated Time: 5 minutes

Ingredients (serves 1):

  • Fat Free Cottage Cheese: 3/4 cup
  • Frozen Mixed Berries: 1/2 cup
  • Splenda: 1 single-serving packet (1 tsp)

Place the frozen mixed berries in a bowl and microwave for 1.5 minutes, or until the frozen berries become warm and juicy. Mix in the Splenda and simply pour the compote over your bowl of cottage cheese. That’s it! Delish!

Weight Watchers Points Plus: 2 points

Greek Yogurt & Banana Medley


Super light, healthy and nutritious breakfast that’s easy to whip up in less than 5 minutes. The creaminess from the bananas and greek yogurt juxtapose the crunchy almond slices are a match made in foodie heaven.

Estimated Time: 5 Minutes

Ingredients (serves 1):

  • Nonfat Greek Yogurt (plain or any flavor) – single serving container (about 5oz)
  • Banana – 1 medium
  • Sliced Almonds – 1 tbsp

Simply chop up the banana and mix it with the Greek yogurt and almond slices. You’re getting plenty of protein from the Greek yogurt and the banana helps fill you up so that you’re fired and ready to go for the day.

Protein Breakfast Burrito

Protein Breakfast Burrito
This is a healthy alternative to the traditional greasy Mexican breakfast burrito, and my version still maintains delicious hints of Mexican flavor. It’s packed with lean protein and I was able to whip this up in less than 5 minutes.

Estimated Time: 5-10 minutes

Ingredients (serves 1):

  • Egg Whites – 3 items
  • Canned Black Beans – 1/8 cup
  • Premade Pico De Gallo Salsa – 2 tbsp
  • High Fiber Wheat Tortilla (I use La Tortilla Factory – Low Carb, High Fiber) – 1 large tortilla
  • Ground Cumin – 1 tsp
  • Cooking Spray – 1 spray

First, warm up the tortilla in a toaster oven. While it’s warming up, spray a large skillet with non-stick spray and warm up the pan on high heat. Mix three egg whites with the cumin, and when the pan is hot, pour the egg white mixture onto the pan. Since the pan is on high, the egg whites should cook very fast. Pop the black beans in the microwave for thirty seconds. Remove tortilla from the toaster oven and lay down the egg white mixture, black beans and pico de gallo salsa into the tortilla. Wrap and serve immediately. Optional: if you’re a cheese-lover, of course, feel free to add as much cheese as you like into this as well.

Very quickly, I’m going to go on a rant and say that I am a huge fan of La Tortilla Factory’s low carb, high fiber tortillas. It’s the only brand I’ve found that makes HUGE, large tortillas for only 80 calories. Mind you, most large wheat tortillas are normally around 200 calories. And large flour tortillas are even more.

  • Calories: 80
  • Fat: 3 g
  • Carbs: 18 g
  • Fiber: 12 g
  • Protein: 8 g

That’s 48% of the recommended daily value of fiber! Plus, these tortillas are also low calorie, cholesterol-free, and contain no saturated fats, trans fat or hydrogenated oils. Score.

Breakfast Pizza w/ Eggs, Bacon & Cheese

Breakfast pizza with egg whites, bacon and cheese

Pizza for breakfast. I wanted bacon and cheese, like, real bad so I invented this bad boy. Also, I’m obsessed with using pita bread as pizza crust. It has the perfect crunch after a few minutes of baking. Can you tell that I’ve also been obsessed with pizza lately?

Estimated Time: 20 minutes

Ingredients (serves 2):

  • Whole Wheat Pita Bread: 1 medium 
  • Egg Whites: 6 egg whites (1 cup)
  • Lean Turkey Bacon: 2 slice, chopped
  • Onion: 1/4 cup, chopped
  • Fat Free Cheddar Cheese: 2 tbsp
  • Fat Free American Cheese: 1 single slice, chopped
  • Fat Free Cream Cheese: 2 tbsp
  • Garlic Powder: 1 tsp
  • Oregano: 1 tsp
  • Salt: 1/2 tsp
  • Cooking Spray: 1 spray

Preheat the oven to 350 and chop the onion and bacon. Spray a skillet with cooking spray and cook the onion and bacon for about 2 minutes or until the bacon is all the way cooked through. In a small bowl, mix the egg whites, garlic powder, oregano and salt together. Pour the egg white mixture onto the skillet with the onion and bacon. Continue to cook the egg scramble until it’s 90% done. Set aside.

Split the pita into two halves. Spread the cream cheese on the pita (like how you would spread it on a bagel), and then divide and top each pita with the  bacon egg scramble. Top each pita with the cheddar and American cheeses. Place the pitas in the oven; no cooking sheet, just riding solo. This allows the pita crust to get crunchy. Bake for about 5-8 minutes or until the cheese is melted and the pita crust is crunchy. Cut your pie and enjoy!

Weight Watchers Points Plus: 4 points per serving

Guest Recipe: Stephen’s Green Smoothie

Easy Green Smoothie

Okay, so don’t judge me – I already drank half of this bad boy before finally taking a picture! Goes to show how delicious Stephen’s smoothie was, right?! Easy, simple and full of vitamins. If you’re just finishing up a workout- you can easily add protein powder to the mix as well. Blend the following ingredients together and you’re good to go!

Estimated Time: 5 minutes

Ingredients (serves 1):

  • Banana – 1 small
  • Chopped Apple – 1 small
  • Spinach – 1 cup, lightly packed
  • Kale – 1/2 cup, lightly packed
  • Water – 1/4 cup


Farm Fresh Egg & Kale Scramble


This is my favorite go-to breakfast that is packed with lean protein. The eggs are literally farm fresh (and so delicious) because they come straight from my boyfriend’s mom’s chicken coup!

Estimated Time: 5-10 minutes

Ingredients (serves 1):

  • Egg Whites – 3 items
  • Kale -1 handful
  • Spinach – 1 handful
  • Chopped Onions – 1/8 cup
  • Cooking Spray – 1 spray
  • McCormicks Steak Seasoning – (optional for an extra kick of spice)

Weight Watchers Points Plus: 1 point