Avocado Toast with Poached Eggs

Breakfast is by FAR my favorite meal of the day. I’m at Ron Swanson level of love for breakfast.  My day is seriously effected by what I eat in the morning.  And you know what they say, it’s the most important meal of the day.  But I’ll eat this anytime…*swoon*

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This Avocado Toast is one of the best. It feels like self care to make this delicious breakfast.  Plus, it’s healthy and will provide lasting energy for your morning! Get some healthy fat to keep you full until lunch, plus some great protein to help you stay focused and energized.

If seeing “poached eggs” sounds intimidating or difficult, don’t worry!!! It’s SUPER EASY! I’ve explained how do it in the instructions below.

Ingredients:

1/2 avocado

1/4 small red onion, finely chopped

1 juice of lemon, to taste

1 pinch of mineral salt

1 pinch of sound pepper, to taste

1/4 teaspoon white vinegar

2 large eggs

2 slices of bread–I like to use sourdough or rye but use your favorite!

1/4 cup goat cheese

1 handful of spinach

Instructions:

  1. Wish the avocado in a small bowl using a for.  Add the onion, lemon juice, salt and pepper and mix until well combined. Chop the spinach and mix it in.
  2. To poach the eggs, fill a saucepan with water about 3 inches deep.  Add the vinegar and bring to a boil then reduce heat to medium-low. Break the eggs into the water and cook for 2-3 minutes for a soft-runny yolk or 3-4 minutes for a firm yolk.  Remove the eggs using a slotted spoon and allow to drain on a paper towel.
  3. Toast the bred to your liking.
  4. Spread the avocado mix onto the toast.  Top with eggs and then sprinkle to goat cheese on top.

 

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Protein Packed Lunch Bowl-Tuna and Cottage Cheese

lunch bowl

Most of the time I LOVE sandwiches, especially in panini form! But I have to keep things switched up.  I love to make this fresh, healthy, protein packed lunch bowl.  This is my go-to when I’m tired of chicken and/or sandwiches.  It’s fast, easy, and yummy!

Why tuna?

Tuna is not only delicious and a great substitute for other meats but it has amazing health benefits.  The health benefits of tuna fish include its ability to reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, maintain the health of the skin, increase red blood cell count, prevent cancer, protect against various kidney diseases, reduce general inflammation, and inhibit cell membrane damage. You can read more about these benefits on a great post from Organic Facts.

Which tuna should I buy?

Many people are already aware of some of cautions when choosing tuna.  It has been found that farmed tuna fish (and all farmed fish) can have many harmful additives.  This includes antibiotics, pesticides, Dibutyltin (a chemical used in PVC plastics), Dioxins, and can be harmful to the environment.  You can read more about the harmful potentials of farmed fish from Dr. Axe’s post.  Wild caught tuna may be more expensive upfront but is worth it for the flavor, quality, and health benefits.   I’ve found amazing wild caught tuna at the local co-op!

Ingredients:

1/2 cup cottage cheese

3.5oz canned tuna

1/2 medium cucumber, sliced

1/2 medium tomato, sliced

1 pinch mineral salt

1 pinch ground pepper

*Sometimes I’ll chop up spinach leaves and add them too

Instructions:

Place all ingredients together in a bowl and mix.  Enjoy!

This is also good in a wrap! Mix the ingredients and roll them up in your favorite tortilla.

 

Healthy Dessert Worthy Sweet Potatoes

untitledIt is a beautiful thing when you find something that is both healthy and delicious.  That was the experience my husband and I had when we tried out this idea for a sweet potato rub.  It turned out to be amazingly delicious!!!! Have it for a healthier dessert, starter, snack or side dish.

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Had some friends coming over so we put a few at a time on toothpicks and set them out before dinner! It was perfect!

Ingredients:

4 small sweet potatoes

4 Tb EVOO

1 t chili powder

1 t cinnamon

2 t sugar

Directions:

  1. pre-heat oven to 450.  Pour 2 Tb of EVOO onto a cooking sheet and let it sit
  2. Wash, peal and slice the sweet potatoes into small bite size pieces and place into a medium size bowl. (Note: the thinner  and smaller you make the pieces the crispier they will be).
  3. Add the other 2 Tb of EVOO, the chili powder, cinnamon, and sugar to the sweet potatoes.  Mix well.
  4. Pour the sweet potatoes onto the cooking sheet.  Be sure to have them as separated as possible.
  5. Cook for 20 min. Be sure to let them cool before serving.

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Healthy Peanut Butter and Jelly Smoothie

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Being mama to a toddler, I try to find ways to sneak in healthy foods wherever I can! And smoothies are one of the easiest places to do this!

Who doesn’t love a good old fashioned peanut butter and jelly sandwich?! This twist on the old classic is a delicious and healthy way to get in some essential nutrients.  Wyatt loves it when I pour it in a class mason jar with a lid and straw.  Another tip if you’re also raising a toddler, don’t offer it to them–just make if for yourself and they will surly ask for it! We usually end up switching cups several times as he always likes to drink MINE. It’s also fun to get them involved in making it! Wyatt will put the spinach leaves in and push the buttons on the blender.

 

I always make ton, enough for the whole family, so multiply the following ingredients by how many people you are making the smoothie for.

Ingredients:

1 cup frozen mixed berries

1 Tablespoon Peanut Butter

2 Tablespoons hemp hearts

1 teaspoon chia seeds

1 giant handful of spinach leaves

2 cups milk of choice (I usually use raw)

*Additional ideas I sometimes add in to this one-protein powder, vitamin c powder

Instructions:

Add all ingredients in a high-powered blender and blend until smooth. Enjoy!