Tag Archives: Breakfast

banana nut hemp seed muffins

Banana Nut Hemp Seed Muffins

banana nut hemp seed muffins

Servings: 12, Serving Size: 1 muffin

 Calories: 230, Protein: 5 g, Carbohydrate: 30 g, Dietary Fiber: 3 g Total Fat: 11 g, Sodium: 105 mg, Sugar: 8 g


4 ripe bananas, mashed

1/3 c. melted butter

½ c. dark brown sugar

1 egg, beaten

1 tsp. baking soda

1 ½ c. whole what flour

½ c. almonds, sliced

1 Tbsp. hemp seeds


Preheat oven to 375 degrees F. Lightly grease the cups of a standard 12-cup muffin pan or line with paper muffin liners.

In a large bowl, combine the flour, baking soda, hemp seeds and almonds.

In another bowl, combine the melted butter, brown sugar, eggs and bananas. Mix together.

Stir creamed mixture a bit at a time to the flour. Mix together, until thoroughly combined.

Scoop an equal amount of batter into muffin cups.

Bake in preheated oven for 20 minutes, until a toothpick inserted into center of a muffin comes out clean.


Cinnamon French Toast

French Toast

You can use any type of bread you desire to re-create this recipe. Typically I go for whole grain breads, which can contain up to 120 calories per slice. I wanted something that was lesser in calories and so I opted for Nature’s Own Butter Bread which contains 60 calories per slice.

Servings: 8, Serving Size: 1 slice of bread

Calories: 96.6 , Protein: 5.90 g, Carbohydrate: 13.7 g, Fat: 2.44 g, Cholesterol: 79.6 mg, Sugar: 1.26 g


French Toast Ingredients

3 large eggs

1/2 cup skim milk 

1/2 tsp vanilla extract

1 tsp ground cinnamon 

1 tsp brown sugar

1 tsp ginger, ground

1/2 tsp nutmeg

8 slices Nature’s Own Butter Bread (Or any bread of your choice)

Cooking Spray 


Thoroughly mix the ingredients together then dip both sides of the bread slices into egg mixture until thoroughly coated.

Heat a non-stick skillet over medium heat, and spray with cooking spray. Place bread slices on heated skillet (usually the skillet can accommodate 2 slices at a time.  Cook 2 -3 minutes per side or until both sides are golden brown.

 Top with your choice of fresh fruit, pancake syrup or both.

Chocolate Peanut Spread

Chocolate Spread

All you require for this ridiculously simple recipe are peanuts, chocolate chips and a microwave.

Servings: 20, Serving Size: 1 tsp

Calories:  56.0, Protein: 0.95 g, Carbohydrate: 5.70 g, Fat: 3.40 g, Calcium: 20.0 mg, Potassium: 39.0mg, Sodium: 6.0 mg, Sugar: 4.85 g


1/3 cup dry roasted peanuts, unsalted

3/4 cup milk chocolate chips


Place the chocolate chips in a microwavable bowl. Microwave for 30 seconds.

Remove from microwave and stir with a spoon. Place in the microwave for another 30 seconds. Mix with a spoon to smooth the chocolate out.Microwave for a few more seconds if all the chocolate is not thoroughly melted.

 Next, add the crushed peanuts and mix into the melted chocolate.  Note, if you have whole peanuts, spread on parchment paper, fold the parchment paper over, and use a rolling-pin, bottle or cup, to crush the peanuts.

Spread over your favorite toast, or crepe, then store in an air tight container at room temperature.

If you keep it in the fridge, it will solidify. You can always reheat it anyway but it’s best to leave it at room temperature.


Cinnamon Blueberry Raisin Bread

This is definitely one of my favorite quick bread recipes. 

Cinnamon Blueberry Raisin Bread
Servings: 14, Serving Size: 1 slice of bread

Calories: 195.8, Protein: 3.09 g, Carbohydrate: 33.4 g, Fat: 6.06 g, Cholesterol: 16.0 mg, Sodium: 117.9 mg, Sugar: 18.3 g 


2 cups All purpose flour

3/4 cup granulated sugar

1/4 cup granulated sugar

½ tsp salt

1 tsp baking powder

½ cup raisins

½ cup blueberries

2 tsp cinnamon, ground

½ tsp ginger

1 egg

1 cup milk, skim or low fat

1/3 cup of cooking oil


Pre-heat the oven to 350 degrees F. Grease a 9×5 inch loaf pan using cooking spray.

In a small bowl, combine 1/4 cup sugar, raisins, blueberries, cinnamon and ginger. Mix together so that there aren’t any clumps. Set aside.

 In a large bowl, combine the flour, 3/4 cup of sugar, salt and baking powder. Mix these ingredients together. 

 In a third bowl, whisk together the egg, milk and cooking oil. Make a well in the flour, and pour in the egg mixture. Stir together until just combined. The batter should be slightly lumpy. 

Cinnamon bread ingredients
Pour half the batter in the pan and then layer half of the blueberry raisin mixture on top, Pour the remaining layer of batter, and the rest of the blueberry raisin mixture (try to spread this evenly on top). 

Use a spatula to make a swirling figure 8 motion, into the batter so as to distribute the raisins and blueberry evenly.


cinnamon bread batter

Place the batter in the oven to bake for 50 minutes. The bread is done when the top of the bread is firm to the touch and a tooth pick inserted into the center comes out clean.

Let the bread cool in the pan on a rack for 30 minutes. Afterwards, turn the loaf out onto the rack and let cool completely before slicing.


Raisin blueberry bread

Fluffy Blueberry Pancakes


Servings: 6, Serving Size: 1 pancake

Calories:  195, Protein: 4.14 g, Carbohydrate: 28.7 g, Fat, total: 7.23 g,  Saturated Fat: 19.8 mg,  Sodium: 349.0 mg 


1 cup all-purpose flour

1 egg

1 tsp baking powder

½ tsp baking soda

¼ tsp salt           

1 cup buttermilk

¼ cup sugar

¼ cup butter, melted

¾ cup blueberries


If you do not have buttermilk on hand, relax, you can make your own.  Add 1.5 tbsp of white vinegar into a 1 cup measuring cup. Fill the measuring cup with milk-you can use whole milk but I prefer low fat or skim (less fat, and less calories). Stir gently to evenly distribute the vinegar, throughout the milk.  Let it sit for 5 minutes, giving it time to coagulate slightly.

In a large bowl, combine the flour, salt, baking powder, baking soda, and sugar. Mix together using a spatula.

In another bowl, mix together egg, buttermilk and melted butter. (Try not to over mix). Pour this into the flour mixture, distributing evenly with the help of a spatula until thoroughly combined.

Spray a skillet with cooking spray, and place on low-medium heat. 

Use a 1/2 cup to scoop the batter unto the griddle. Next, take a handful of the blueberries and drop them individually on top of the batter. (This is the absolute best way to make blueberry pancakes because the blueberries stand out and look incredibly juicy. Also when you flip the pancake over, they gain direct contact with the skillet, and get an even distribution of heat).


After about 2-3 minutes, when the edges, start getting brown, flip the pancake over for an additional minute.


Serve hot with light syrup/whipped cream.