Tag Archives: breakfast

8 Mouthwatering Paleo-Vegan Breakfast Wraps

15 Apr


What is a Pegan Diet? It is a hybrid of the paleo diet and a vegan diet, taking the best of both worlds and combining them together! I take the completely vegan (no meat, dairy or eggs) approach, and apply the best paleo recommendations for max benefits! ūüôā Focusing on:¬†real whole, fresh food in its natural state free of processed ingredients, refined carbohydrates, and additives.

Colleen’s Pegan DOs:

Fruits and Vegetables: Organic green vegetables like leafy greens, bok choy, Brussels sprouts, cauliflower, kale, spinach, asparagus, romaine lettuce, and organic low sugar fruits like berries.

High-Quality Fats: Olive, coconut and avocado oils,¬†in addition to avocados, hemp seeds, chia seeds, almonds, walnuts, pumpkin seeds, olives, Brain Octane, and daily algal oil for omega 3’s from a supplement or from a¬†culinary oil like¬†Thrive.¬†

Healthy Grains: Reach whole grains, such as quinoa, buckwheat, brown rice or forbidden rice. Keeping this to a very minimum, 1 serving/day max. A traditional paleo diet would not allow for grains. If you include hemp seeds, and even a protein powder like Vega one then will have an excellent essential amino acid profile while still limiting, or eliminating grains.

Beans and Lentils: A nutritional powerhouse and great source of protein. Choose only sprouted beans and lentils. A traditional paleo diet would not allow this, but vegans need beans and lentils in their diets.

Colleen’s Pegan DON‚ÄôTs:

Sugar: Added sugar should be kept to a minimum, if not completely eliminated. Watch out for sneaky sugars, even in the forms of agave, maple syrup and coconut sugar. A lower carbohydrate, low glycemic load is what to aim for. Sugar subs like Lakanto is a great alternative.

Gluten: Gluten free grains are recommended when following a pegan diet.

Dairy: On a vegan and paleo diet there is no dairy allowed! There are plenty of substitutes!

Franken-Foods: No processed vegan meats allowed! No chemicals, additives, preservatives, dyes, MSG, or artificial sweeteners. No vegetable oils like canola or safflower. Choosing organic, non-GMO foods whenever possible.


Here are 8 easy Pegan Wraps I created that you can make for breakfast, or enjoy at any time of the day! All wraps are made with Seite Almond Flour Tortillas. Click on the underlined ingredient to learn where you can buy it, or how to make it!

1.Fat-Adapted Wrap:

fat wrap1


2.Galaxy Wrap:



3.Crunch-Wrap Supreme:

  • Organic Roasted Red Pepper Hummus, Heirloom Tomatoes, Organic Avocado, Watermelon Seeds



4. Fermented Wrap:



5. Forest Wrap:



6. Lizard Wrap:



7. Buddha Wrap: 



8. Bob Evans Wrap:


Which one is your favorite????!!!?


‚̧ Colleen Poling, RD


Protein Pumpkin Smoothie Bowl with Pumpkin Bread (vegan, GF)

3 Oct

October is here! That means all things PUMPKIN! Check out my new recipes to spice up your breakfast!


Protein Pumpkin Smoothie Bowl (V+ GF)

Ingredients: 1 serving

  • 1/4 cup pumpkin puree
  • 1 cup frozen banana pieces
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon almond butter or peanut butter¬†(salt-free and unsweetened)
  • 1 scoop vegan vanilla protein powder
  • 1/2 teaspoon vanilla extract
  • 1 medjool date, pitted
  • 1/4 cup coconut milk (full-fat canned)
  • 1/2 cup ice
  • 1/4 cup cashews
  • 1/2 cup water


  1. Place all ingredients in a high speed lender or small (4 cup) food processor. Blend, using the spatula to mix, adding water as necessary until you reach the consistency of frozen yogurt. 
  2. Empty into a bowl and top with whatever you like. I suggest chia seeds, hemp seeds, ground flax seeds, pomegranate seeds, raw cacao nibs, and pecans

Paleo Pumpkin Bread (V+GF)


Ingredients: (makes 2 loafs)

  • 1.5 flax eggs (1.5 Tbsp flaxseed meal + 4 Tbsp water)
  • 1/4 cup olive oil
  • 1/4 cup maple syrup, or agave syrup¬†
  • 3/4 cup pumpkin puree
  • 2 Tbsp mashed ripe banana¬†
  • 1/2 cup Lakanto Monkfruit zero calorie sweetner
  • 1/2 tsp sea salt
  • 2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice¬†
  • 1/2 cup water
  • 1 cup gluten free rolled oats
  • 2 cups almond flour
  • 3 Tbsp¬†pecans to top or mix in
  • Lakanto Chocolate¬†mixed in if desired


  1. Prepare flax eggs in a large mixing bowl and preheat oven to 375.
  2. Prepare 2 loaf pans by lightly greasing or lining with parchment paper.
  3. To flax eggs add pumpkin, mashed banana, agave or maple syrup, olive oil and whisk to combine.
  4. Next add coconut sugar, baking soda, salt, cinnamon, pumpkin pie spice, and whisk.
  5. Add water and whisk again.
  6. Add oats, almond flour and stir. If it appears too wet, add in another couple Tbsp of oats or almond flour. 
  7. Scoop into loaf pan and top with pecans
  8. Bake for 40-45 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean.

A Breakfast for Champions!

3 Aug

Has anyone ever told you that breakfast is the most important meal of the day? It sounds clich√©, but it is the truth! Your body has been fasting all night long, and it is important to break this fast with breakfast! You may think that skipping breakfast could aid in weight loss, but you are wrong. It will most likely aid in your weight gain. Your body goes into starvation mode when you skip breakfast, and when you finally do decide to eat, your body will conserve all those calories. This happens because your body does not know when it will be fed again. In a way your body has turned on to a survival mode, like the cavemen who lived hundreds of years ago. The cavemen would sometimes have irregular meals, because they would have to catch their own food. When they did eat, the calories would be conserved and stored. This is a miraculous process which the body can do for us, however we are not cavemen, so let’s not skip meals!

Also, when you skip breakfast you tend to be more hungry during lunch and dinnertime. By the time you come home from work after having no breakfast, and a wimpy lunch, you are probably are starving! This leads to quick and rash food choices. Most of the time these food choices are not the best choices, and you may consume a lot of this particular food, (such as potato chips or cookies). These bad food choices lead to weight gain, because you are eating these high calorie foods along with your normal dinner, (or a poor choice dinner such as fast food).

The best breakfast options involve fruits, vegetables, low-fat dairy products, lean meats, whole grains, high fiber and protein, low in sugar and no fast foods.

Ponder these important questions if you are not eating breakfast every morning: Why am I not eating breakfast? Do I overeat at lunch and/or dinner? What hinders me from not eating breakfast? What are some ways that I can overcome these obstacles? 

Here are some healthy breakfast options:

  • Steel-cut oatmeal, ground flax seed, blueberries, sliced almonds
  • A high fiber cereal such as Kashi go-lean crunch with skim or low-fat milk
  • A Fresh Fruit salad
  • Low-fat yogurt with berries and low-fat granola
  • Scrambled egg whites with sliced red bell peppers, onions, broccoli and crushed pepper with whole gain toast
  • Whole grain english muffin with natural peanut butter, pears and skim or low-fat milk
  • High protein energy bar
  • Fruit smoothie with frozen fruits and low-fat soy milk or water
  • Low-fat cottage cheese with peaches
  • Grab portable fruit such as apples, bananas, pears for an on the go breakfast

“All happiness depends on a leisurely breakfast.”‚Ä®John Gunther