Favorite Crunchy Avocado Toast

Avocado toast is so easy to make! All you need is a ripe avocado and your favorite whole-grain or gluten free bread. Don't let the simplicity deceive you - this is a nutrient powerhouse! It is a perfect breakfast or lunch on a busy day. Avocados offer 20 vitamins and minerals, plus a healthy dose of fiber. Sunflower seeds are high in vitamin E, copper and B vitamins, helping to reduce inflammation in your body. Chia seeds are nutrient dense, being rich in fiber, omega-3 fats, protein, antioxidants, vitamins and minerals. Among the many benefits, chia seeds can promote healthy skin, aid in digestive health and boost energy. Be creative with the healthy toppings - here is my favorite.

PREP 5 min | COOK 5 min | SERVES 1 

INGREDIENTS

• 1 ripe avocado

• 1 slice whole-grain or gluten free bread

• ½ lime or lemon

• 1 Tbsp raw or roasted sunflower seeds (not salted)

• 1 Tbsp chia seeds

INSTRUCTIONS

Toast bread.

Mash the avocado directly on the bread.

Sprinkle with juice of 1/2 lime or lemon

Top with chia and sunflower seeds.

Enjoy!

Sauteed Vegetables with Egg and Avocado

You can't go wrong with veggies, egg and avocado for breakfast!  Tons of nutrients and fiber to energize you throughout the day.

PREP 5 min | COOK 10 min | SERVES 1 

INGREDIENTS

• 1 Tbsp plus ½ tsp coconut oil

• ½ red bell pepper diced

• ½ zucchini diced

• 1 Tbsp diced onion

• 2 cups fresh spinach

• Salt to taste

• ¼ tsp cumin

• 1 egg

• ¼ avocado

• ¼ cup sprouts - any kind

INSTRUCTIONS

In a small frying pan, melt 1 Tbsp coconut oil over medium high heat.

Add pepper, zucchini and onion, and spices, saute until tender, about 3 - 4 minutes.

Add spinach, continue sauteing until spinach is wilted slightly, another 3 - 4 minutes.

Push veggies to one side of pan and turn heat down to medium.

Melt ½ tsp coconut oil in open side of pan.

Crack egg into pan and cook as desired.

After egg is cooked, assemble egg and veggies on plate.

Top with avocado and sprouts.

Enjoy!

Mexican Inspired Eggs with Black Beans, Quinoa and Avocado

Spice up your brunch with these Mexican-inspired eggs! The eggs, black beans and quinoa are powerful sources of protein, while the dark greens and red pepper provide vitamins A, C and B6. The avocado is a healthy fat, delivering 20 vitamins and minerals and a dose of fiber. This nutrient dense meal can help you sustain mental and physical energy throughout your day.

PREP 10 min | COOK 10 min | SERVES  2 - 4 

INGREDIENTS

• 1 cup quinoa

• 2 cups water

• ½ tsp salt

• 1 red pepper chopped

• ½ yellow onion chopped

• 3 - 4 leaves kale or chard chopped

• 1 clove garlic chopped

• 1 Tbsp coconut oil

• 1 tsp cumin

• 1 tsp oregano

• ½ tsp salt

• 1 can organic black beans low sodium, rinsed

• 4 eggs

• 1 avocado in slices

• ¼ cup cheese - shredded cheddar or jack, crumbled feta or queso fresco

• 1 Tbsp cilantro chopped

INSTRUCTIONS

Prepare quinoa by bringing water and salt to boil, then stirring in quinoa. Cover, reduce heat to low and simmer for 15 minutes until water is absorbed. Set aside.

Melt coconut oil in large frying pan on med high heat. Saute red pepper for 3 minutes, then add onion and garlic. Saute for about 5 minutes until soft.

Add kale or chard, cumin, oregano, salt. Stir and saute until kale/chard softens - about 3 minutes.

Add black beans, stir until combined and heated through.

Make 4 “wells” in the ingredients in pan - think of it as making an indentation for each egg. Crack eggs carefully into each “well”. Add ¼ cup warm water to pan and cover. Turn heat to low and let cook 5 minutes, or to desired doneness of eggs.

To serve: In four bowls (or two, depending on how hungry you are) layer ½ cup cooked quinoa, bean mixture, egg, ¼ avocado slices and a bit of cheese and cilantro. Serve with corn or whole wheat tortillas.

Pumpkin Pancakes

No flour, no grains, no added sugar: Just delicious!

Delicious and easy to make pancakes, pumpkin flavored for fall.

PREP 10 min | COOK 5-10 min | MAKES 6-8 pancakes

INGREDIENTS

• 1 cup of pumpkin puree fresh or canned

• ½ cup of almond butter

• 1 teaspoon of cinnamon sugar

• ¼ teaspoon of nutmeg

• 1 tablespoon of vanilla

• ¾ teaspoon of salt

• 2 eggs

• optional dark chocolate chips

• grapeseed oil
  

INSTRUCTIONS

Preheat the griddle to 400 degrees.

Combine the pumpkin puree, almond butter and eggs in a bowl.

Add in the cinnamon, vanilla and nutmeg and stir until smoothe

Grease the griddle with grapeseed oil.

Pour batter onto griddle, flip when it starts to bubble

When ready top with pure maple syrup and a dollop of greek yogurt (optional).

Fresh Vegetable and Sausage Frittata

 COOK 35 min | SERVES 6 - 8

INGREDIENTS

• 2 Tablespoons avocado oil, divided

• 6 ounces organic chicken or turkey sausage, fully cooked, diced (optional)

• ½ medium onion, chopped

• 2 medium zucchini, diced

• ¾ pound fresh spinach, washed

• ¼ pound mushrooms, sliced

• 1 to 2 teaspoons Dijon mustard

• ½ teaspoon oregano

• 6 ounces shredded goat cheese

• 8 eggs, lightly beaten with 4 Tablespoons water

• Salt and pepper to taste

INSTRUCTIONS

Preheat oven to 375 degrees.  Heat 1 Tablespoon of oil in large ovenproof skillet over medium heat.  Add diced sausage to pan, browning on all sides, about 3 - 4 minutes.  Take sausage out of skillet and set aside.  

Heat remaining Tablespoon oil in skillet, add onions and saute until translucent, about 3 minutes.  Add zucchini, saute until soft, about 2 minutes. Then add spinach and mushrooms, cook until spinach softens.  Add the sausage back to pan and combine with vegetables.

In medium size mixing bowl, combine mustard, oregano, goat cheese with beaten eggs and water.  Add salt and pepper.  Pour egg and cheese mixture over vegetables in skillet, cooking over medium heat.  Stir mixture until egg starts to cook and pull away from sides of pan, about 5 minutes.  

Put frittata in oven (keep in ovenproof skillet) and bake for 15 - 20 minutes until puffy and lightly browned on top.  Let cool slightly, cut into wedges and serve.