Tag Archives: healthy breakfast

No Sugar Added, GF, Vegan Sweet Potato Muffins with Blueberry Coconut Whipped Cream

28 Mar




Ingredients for Muffins

  • 1.5 cups organic gluten free oat flour (gluten free oats ground into a flour)
  • 1/2 cup organic almond flour
  • 1/2 cup Lakanto Monkfruit Sweetener 
  • 1 T baking powder
  • 1 tsp organic cinnamon
  • pinch sea salt
  • 1 cup mashed organic sweet potato
  • 2 T shredded organic carrots 
  • 1 cup cashew milk unsweetened 
  • 1 flax egg 
  • 1 tsp organic vanilla extract
  • 6 T smooth organic almond butter

Ingredients for Whipped Cream

  • 1 14-ounce can (414 ml) organic full fat coconut milk
  • 1/4  cup Lakanto Monkfruit Sweetener 
  • 1 tsp organic blueberry powder
  • 1/2 tsp organic vanilla extract

Directions for Muffins:

  1. Preheat the oven to 350 degrees and lightly grease 12 muffins tins with organic coconut oil.
  2. In a high speed blender, combine all your ingredients and blend until a fine batter is formed. If your nut butter is not smooth enough, you may want to melt it slightly beforehand.
  3. Divide the batter amongst the muffin tin and bake for 25-30 minutes. Ensure you check by inserting a skewer and once clean, they are done.
  4. Remove from oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely. Once cooled, top with whipped cream (below).

Directions for Whipped Cream:

  1. Chill your coconut cream or coconut milk in the refrigerator overnight, being sure not to shake or tip the can to encourage separation of the cream and liquid. 
  2. The next day, chill a large mixing bowl 10 minutes before whipping.
  3. Remove the coconut cream or milk from the fridge without tipping or shaking and remove the lid. Scrape out the top, thickened cream and leave the liquid behind (reserve for use in smoothies).
  4. Place hardened cream in your chilled mixing bowl. Beat for 30 seconds with a mixer until creamy. Then add vanilla, blueberry powder, Lakanto, and mix until creamy and smooth – about 1 minute. Taste and adjust sweetness as needed.
  5. Use immediately or refrigerate – it will harden and set in the fridge the longer it’s chilled. Best if devoured in a couple days! Enjoy! 

❤ 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 cliché, 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.”
John Gunther

A Nutrient Packed Day: Breakfast, Lunch, Dinner and Dessert

13 May

A healthy, balanced diet consists of whole grains, heart healthy fats, fruits, vegetables, lean meats and beans, low-fat dairy products, is low in cholesterol, low in fat, low in sodium, high fiber and high in protein. Do you ever wonder, “how can I put all these things together into an actual menu?”

Use this menu I have created as a reference. I have included everything that you need for a daily balanced diet! Each dish has 5 ingredients or less. I bought everything here for 50 dollars.


Do not EVER skip breakfast! Try making this lightning fast smoothie. It contains blueberries which are very high in antioxidants (which fight cancer), ground flax seeds which are very high in omega-3 fatty acids (which are very good for brain and heart health), and soy milk which is low in fat. You want to always get the ground flax seed. If you are buying whole flax seeds, you are wasting your money! The whole seeds cannot be digested or used by your body, and to be frank, they came out in the same form as you put them in!

Blueberry Cereal Smoothie

Serves 1


  • 3/4 cup frozen blueberries (no sugar added)
  • 1 cup soy milk
  • 2 tablespoons ground flax seed meal


  • Place blueberries, soy milk and flax seed meal in blender
  • Blend
  • Serve!

A quick lunch is a must to make, because we do not have much time in the evening or the morning to prep. It it takes too long to prep, we will be tempted to skip making it and go out somewhere for lunch. Save yourself the money and make this quick sandwich. Whole wheat bread which is high in fiber, avocados which are high in the heart healthy monounsaturated fats, spinach which are good sources of iron, Vitamin C, and antioxidants, tomatoes which are high in lycopene which is an antioxidant that can prevent cancer, and Dijon mustard which is low in fat and high in flavor! Pair this sandwich along with an Apple and a glass of skim milk and you are all set!

ALT (Avocado/Lettuce/Tomato) Sandwich

Serves 1


  • 2 slice WHOLE WHEAT bread
  • 1/4 ripe avocado chopped
  • 1/2 medium tomato chopped
  • 1/2 cup baby spinach leaves
  • 1 tablespoons Dijon mustard


  • Place mustard on one slice of bread, place 1/2 cup of spinach leaves on one slice of bread, place tomato slices on one slice of bread, place avocado one piece of bread.
  • Put together sandwiches by closing two pieces together slowly, then press gently to compress sandwich.
DINNER: A quick, easy and flavorful dinner is a must! If you have this recipe planned for dinner, you will not even think twice about ordering a pizza. Pair this recipe with a mixed lettuce salad with oil and vinegar as a side, and a glass of skim milk. This recipe contains whole grain tortillas that are high in fiber, black beans that are high in fiber and protein, salsa, tomato sauce and corn which are high in flavor and low in sodium and fat. You can add mozzarella cheese to this if you would like. If you cannot find no-salt added beans or corn be sure to rinse them under water to remove the sodium. You can see if salt is added by looking at the ingredients on the back of the can.
Vegetarian Tortilla Pie

Serves 6-8


  • 1 jar (11-12 oz) Medium Salsa
  • 1 can 8 oz low-sodium tomato sauce
  • 1 can no-salt added black beans
  • 1 can no-salt added whole kernel corn drained
  • 9 whole wheat flour tortillas


  • preheat oven to 400 degrees F.
  • In a large mixing bowl, mix together salsa, tomato sauce, beans and corn.
  • Place 3 tortillas down on a large cookie sheet. Spread mixture evenly over tortilla. Cover each with a tortilla and repeat on next layer. Top with a final tortilla on each.
  • Back pie until cheese has melted and filling is hot, 10-12 minutes.
DESSERT: Ever wonder how you can indulge in something, but have it also contain some important nutrients, and have it be a good choice? This dessert contains greek yogurt, which has no fat, high in calcium and protein, natural vanilla wafers which do not have the trans fat that the regular vanilla wafers have, bananas which are high in potassium, fiber and natural sugars, and dark chocolate chips which are known for the antioxidant effects.

Greek Yogurt Surprise!

Serves 10-15


  • 8 -4 oz cups Non-Fat Honey Greek Yogurt
  • 2-Boxes Madagascar Vanilla Wafers
  • 8-Large Bananas
  • 1/2 cup dark chocolate chips


  • Open yogurt containers and mix yogurt in a bowl.
  • Cut all bananas into small slices.
  • Pour wafers into a bowl and smash them until crushed.
  • Get a clear large bowl for the layering process. Start with the cookies on the bottom, then yogurt, then bananas, repeat three about three times. End with cookies on top. Then sprinkle chocolate chips on the very top!
  • Cover and refrigerate for a couple hours.

4 Tips for Healthy Eating when Traveling

25 Apr

This past week I traveled to California where I stayed in a variety of hotels with 
continental breakfasts, and had many layovers in airports, and I realized that most of the options that are offered are not all that healthy! It is hard to make good decisions when you are surrounded by mostly junk!

  • Tip 1) Stash your bag with healthy treats

Before you head out to the airport stash your carry on bag with prepackaged granola bars such as Kashi or South Beach bars. Or try making a trail mix with nuts, Kashi cereal and mixed dried fruit in little baggies the night before. These have fiber and protein to kill those hunger cravings. Hide it good so they don’t take it away from you!
  • Tip 2) Bring an empty water bottle

You are not allowed to bring in water bottles into the airport, but you are allowed to bring in empty ones! Bring your favorite water bottle and fill it up at the drinking fountain once you get past security. You have to make sure you are fully hydrated when traveling. If you are thirsty, you might confuse this with hunger!

  • Tip 3) What to choose at the airport?
(NOT THIS! haha)

Most airports are filled with fast food joints like McDonald’s, Burger King, Ben and Jerry’s, Cinnnabon and Pizza Hut. When you are traveling you must be choosing healthier meals in order for your body handle the stress of the day.

There are some restaurants which you should just avoid, like Cinnabon and Ben and Jerry’s, because they will not offer a nutritious meal, but rather high calorie, high sugar, high fat snack/dessert foods. But according to the winter 2010 Physicians Committee for Responsible Medicine report, many airports are adding healthier meal choices:
detroit’s airport tops list. But low-fat vegetarian options still hard to find in some cities. 82 percent of the restaurants at the 18 airports examined for the report offered at least one healthful entrée. A restaurant was rated as healthful if it served at least one low-fat, high-fiber, cholesterol-free breakfast, lunch, or dinner entrée. This is good news!

After you book your flight, search the restaurants on the Airports website. You can view the menus and nutrition facts as well. Chose a restaurant with a low-fat, high-fiber and low-cholesterol options such as Berkeley Vegan Pizza at zpizza at the Houston George Bush Intercontinental Airport and the Tofusion Bowl at Ufood Grill in Dallas/Fort Worth International Airport. San Francisco International Airport’s Harbor Village Kitchen offers a range of healthful options, including a vegetable curry and rice plate, veggie samosas, and vegetarian chow mein. Add it into your flight itinerary if you have a layover so you know exactly which terminal to go. This way you will not be in a rush to get something quick and unhealthy!

If you come to the conclusion that there are no low-fat, high fiber, low-cholesterol options at any of the restaurants at the airport you choose, then you must pick the best choice on the menu of the restaurant. Instead of a big mac with french fries and a large coke at McDonald’s, choose a single hamburger with a side salad with low-fat dressing and a large water. Instead of orange chicken and fried rice at Panda Express, choose mixed vegetables and the mushroom chicken or sweet and sour chicken breast.

  • Tip 4) Continental Breakfasts

Most continental breakfasts include the following: Drinks-orange juice, apple juice, cranberry juice, coffee, tea, whole milk. Pastries-prepackaged cheese, fruit pastries, croissants, donuts, bagels and muffins, Bread-white or wheat, Waffle maker-to make waffles, Condiments: Jellies, margarine, sugar, splenda, cream, peanut butter and syrup, Cereal-Raisin bran, fruit loops, corn flakes, Fruit-apples, bananas, oranges, fruit cups, Yogurts- Yoplait brand.

Here is a great breakfast example given these options: Plain hot tea, 2 slices whole wheat bread (ask if is 100% whole wheat) with sliced apples and peanut butter, or 1 package raisin bran with a splash of milk, a yogurt cup and an orange.

Things to avoid: all pastries, donuts, croissants, waffle, syrup, white bread, jellies (high fructose corn syrup), margarines (trans fat), sugar packets, high sugar cereal such as fruit loops, fruit cups with heavy syrup added. If you drink juice, dilute half with water.

Before you leave breakfast snatch up a couple pieces of fruit from the breakfast bar and stash in your purse for a little snack around 11am.

It is hard to choose healthy options when you are scrambling to find a place! But if you are prepared to where to go, if you know what to choose and stash some healthy snacks your body will be happier, and you might find that you recover faster from that Jet-lag!!