Healthy and Simple Scrambled Egg Muffins

Good Morning LOVElies!

Breakfast is my favorite meal of the day. Hands down. I am a frequent advocate for “Brinner”… you know breakfast for dinner? Well, it is a thing in my house. We are usually so busy in the morning that I miss out on my favorite wholesome eggy, protein packed breakfasts. That was ¬†until I perfected my breakfast meal prep and discovered how to make these delicious scrambled egg muffins. They are packed with veggies and flavor.

For some reason every summer I end up with an obnoxious amount of peppers, zucchini, and basil which is why this has become my go to recipe in the warmer months, but you can substitute the veggies for whatever you have available at the moment. Anything that you could see yourself throwing into your scrambled eggs is completely fair game! These are a little Italian inspired, so sometimes I like to add some Italian sausage for extra protein..

I’ve also subbed cilantro and some pepper for the basil and the Italian seasoning to make this recipe a little more Mexican inspired.. and of course served with salsa.

Am I getting those creative juices flowing?

Healthy and Simple Scrambled Egg Muffins

Here is what I do for meal prep:

I usually make these on Sunday and keep them in an airtight container in the fridge throughout the week. They will keep for about 4 days, which should almost get you through your week. If you want to make these last even longer… double the batch and individually wrap them and store in your freezer (they can easily be thawed and heated in your microwave).

Easy enough, am I right?

Dive on in guys and enjoy these healthy and simple scrambled egg muffins!

Healthy and Simple Scrambled Egg Muffins ingredients

Ingredients for your Scrambled Egg Muffins

  • 1 Tablespoon Olive Oil
  • 1/2 Yellow Onion, finely chopped
  • 2 cloves of minced garlic
  • 1/2 of zucchini shredded
  • 1 large red or orange bell pepper, finely chopped
  • 8 large free range eggs
  • 2 cups of arugula finely chopped
  • 1/4 cup of shredded Parmesan cheese
  • 1/4 cup of chopped fresh basil
  • 1 Tablespoon of Italian Seasoning
  • Salt and Pepper to Taste

Instructions to prep your Healthy Scrambled Egg Muffins

  1. Preheat the oven to 375 and coat a muffin tin with non stick spray
  2. In a large skillet, coat with olive oil over medium heat.
  3. Saute onion and garlic until onion becomes translucent and garlic becomes fragrant (about 4-5 minutes)
  4. Add bell pepper and zucchini to skillet. Saute altogether for another 2-3 minutes. Add extra olive oil if needed to prevent sticking
  5. Fill each muffin tin about 2/3 of the way full with the veggie mixture. Set aside
  6. In a large separate bowl, whisk together the eggs.
  7. Stir in arugula, cheese, basil, and Italian seasoning.
  8. Salt and pepper the egg mixture
  9. Carefully pour the egg mixture evenly into each muffin tin, on top of the saute veggies.
  10. Bake for about 20 minutes, until the eggs have slightly risen and begun to brown.
  11. Let cool…. enjoy ūüôā

Healthy and Simple Scrambled Egg Muffins Before

I’m always looking for fun new variations of this recipe. Let me know what veggies you threw into this recipe! Broccoli? Tomatoes? Share this recipe on Facebook and shoot me a comment below! I can’t wait to hear from you!

Quick Boost Your Detox with this Yummy Smoothie! Ingredients

Good morning LOVElies!

Every once in a while I get off track with my healthy eating goals… Whether it be a night out with friends or holiday weekends, I allow myself to indulge every once in a while!

And guys, I admit… I don’t feel bad about it. (GASP!)

I love food way too much. Life is too short, and that is why I work so hard to eat healthy on a daily basis so I can enjoy.. guilt free!

It is usually a nice break from my routine and I  believe it or not I am usually excited to get back on track when Monday morning rolls around. Here is a great detox smoothie recipe for those mornings where you are ready to get back on track! It is so nutrient dense and filling that you can quick boost your detox in one cup!

This smoothie will trick you into drinking your greens. Spinach and parsley are all jam packed with detoxifying properties, not to mention that they are just nutrient dense anyways. You can go out of your way to find recipes and meals to consume these leafy greens OR…….. you can just drink this.

Quick Boost Your Detox with this Yummy Smoothie! Close Up

I promise. It does not taste like you are drinking a salad. The antioxidant filled berries and bananas are the star of the show!

I throw in some chia seeds to add a little added protein to this smoothie. It will keep you feeling fuller longer too!

Feel free to get creative with this recipe but if your goal is to detoxify make sure you watch your sugars! I use water and an unsweetened milk alternative because:

  1. Juice tends to be high in sugar. We want to keep the sugar on the minimum to aid in the detoxing. Plus the berries, bananas, and apple contain enough natural sugar to make this smoothie taste incredible!
  2. Cow’s milk can be harder to digest. We want to give our digestive system a BREAK right?
  3. Make sure your milk alternative is unsweetened! Remember? Low sugar!

Alright guys, enough of my gibberish. Get blendin’!

Quick Boost Your Detox with this Yummy Smoothie!

Ingredients for your detox smoothie-

  • 2 cups of frozen berries (strawberries, raspberries, blueberries, blackberries.. whatever you prefer!)
  • 1 medium banana
  • 1 large apple
  • 3-4 inch section of a cucumber
  • 1/2 cup of flat leaf parsley
  • 1 cup of spinach
  • 1 tablespoon of chia seeds
  • 1 cup of unsweetened milk alternative (I prefer coconut milk or almond milk!)
  • 1 cup of water

Detox Smoothie Recipe-

  1. Add all ingredients into a blender.
  2. Blend on high for 2 minutes.
  3. Check the consistency. Add more water if needed.
  4. Blend for another minute if needed.
  5. Pour, and enjoy!

Additional smoothie tips!

If you have crazy busy mornings like I do… you can make this smoothie up to a day ahead of time and store in the refrigerator. I like to make mine when I am in the kitchen working on dinner the night before. In the morning I can just grab and go!

Quick Boost Your Detox with this Yummy Smoothie! Final

You can also turn this into a meal prep smoothie by pre measuring the greens and fruits and storing in a freezer bag. When you are ready to prepare your smoothie, just add water and your milk alternative!

Do you love this detox smoothie recipe? Let me know! Does it make life easier to get back on track? Comment below! I want to hear your stories!



Finished The Best Vegetarian Frittata Recipe

Hello LOVElies!

So guys, I love hosting friends and family at my place. Most of all, I love cooking for them… my love language is food!

I made the mistake of trying to make omelets for my guests one morning and spend all morning cleaning and chopping.

Everyone’s food was ready at a different time, I ¬†kept messing up my omelet flip, and I was over it!

And then:

This beautiful vegetarian frittata recipe came into my life and changed my breakfast game FOREVER.

You can customize the vegetables according to what your guests prefer. Your guest’s food is ready ¬†all at once, AND you have a filling healthy breakfast to impress.

Best of all, no trying to eat your ugly omelets in the kitchen so your guests don’t see! (I know I’m not the only one!)

This recipe is super customizable, so you can sub any of your veggies for something you may enjoy more or to what is in season. This particular recipe is vegetarian but meat does this breakfast frittata some good as well. Add bacon, sausage.. whatever you want!

Step3 Cooked Veggies The Best Vegetarian Frittata Recipe

What you need for your Vegetarian Frittata Recipe:

  • 1 tbsp of olive oil or coconut oil
  • 2 tbsp of minced garlic
  • 1 small white onion, chopped
  • 1/2 ¬†cup of green bell pepper, chopped
  • 1/2 ¬†cup of red bell pepper, chopped
  • 1/2 cup of mushrooms, sliced
  • 1/4 cup of broccoli florets, chopped
  • 1/4 cup of sun dried tomatoes, ¬†you guessed it.. chopped
  • 6 whole eggs
  • 2 tbsp of almond milk, unflavored
  • 1/4 cup of Parmesan cheese
  • 1 tsp of Oregano
  • 1 tsp of Italian seasoning
  • a pinch of red pepper flakes
  • salt and pepper to taste

Step1 The Best Vegetarian Frittata Recipe

How to make you delicious vegetarian frittata:

  1. Preheat the oven to 375 degrees
  2. In a skillet, cook the oil, onion, and garlic over medium high heat until the onions become translucent and tender (for about 4 minutes).
  3. In the same skillet, add in the peppers, mushrooms, broccoli, and sun-dried tomatoes. Cook for about another 2 minutes. Add a dash more oil if veggies begin to stick.
  4. Set skillet of vegetables aside.
  5. In a large bowl whisk together eggs, milk, Parmesan, Oregano, Italian seasoning, red pepper flakes until they become nice and foamy.
  6. Pour egg mixture over the skillet with the vegetables until they are evenly covered.
  7. Cook the skillet, without stirring, for about 5 or 6 minutes over medium heat, just enough to set the bottom.
  8. Transfer the skillet into the oven for another 10 to 15 minutes, or until the edges begin to brown and a knife inserted into the middle comes out clean.
  9. Let set for about 5 minutes, slice and serve!

Step5 The Best Vegetarian Frittata Recipe

When I served this frittata, I chopped all of my veggies the day before so I could just throw them on the skillet.

Then I used the 10-15 minutes while it was in the oven to serve up the coffee, tea, and fresh fruits.

Talk about a stress free, healthy breakfast that was super impressive (and beautiful!!).

Finished The Best Vegetarian Frittata Recipe

And it gets better:

Easy Clean Up

LOVElies, share this recipe with your friends on Facebook and send me a picture of your beautiful frittatas. I want to hear how yours turned out and the creative combinations you came up with! Happy eating my loves!

Coconut Flour Blueberry Muffins

Hey there LOVElies!

So… I have to admit, blueberry muffins fresh out of the oven are my complete guilty pleasure.

Left unattended, I can devour more muffins than I would like to admit!

So this morning I am sharing a lovely little dairy free blueberry muffin recipe made with coconut flour and without milk. That’s right, no milk, DAIRY FREE!

I like to think it makes my guilty pleasure a little less guilty since it fits into a paleo diet and cuts down on those carbs! The coconut flour also makes this recipe gluten free if any of you LOVElies are living the gluten free life.

If you want to turn your blueberry muffins into paleo lemon blueberry muffins, read to the end! I have an option for all of you lemon obsessed readers out there too! YUMM

Tips from my kitchen— ¬†Just a few insider tips on this recipe.

COCONUT FLOUR tends to make baked goods much more dense than typical flour which can be such a bummer when the goal is light fluffy warm muffins! I tend to error on the side of LESS than the called for amount to prevent this. For this recipe, try filling your measuring cup just shy of a cup and make sure you never pack your coconut flour. If you notice your flour is clumpy, break it up with a fork so you don’t add too much. This should keep your yummy treats nice and fluffy.

COCONUT OIL needs to be completed liquefied before adding it to any recipe. If you try to add it while still solidified you will find it clumpy in your muffins as well.  Melt your coconut oil on the stove top or microwave. Coconut oil melts at such a low temperature that it will only take a second and your recipes will come out perfect every time!

Delicious Blueberry Muffins

Dairy Free Blueberry Muffins

Yield: 12 muffins

What you need:

  • 1 cup of coconut flour (remember- barely a cup!)
  • 1/4 teaspoon of baking soda
  • 4 tablespoons raw honey
  • 1 cup coconut milk
  • 4 tablespoons of coconut oil
  • 6 eggs
  • 1 teaspoon of vanilla extract
  • 1/2 cup of fresh blueberries
  • Optional – 1 Lemon for Lemon Zest and 1 teaspoon of lemon extract (if you are feeling FANCY)
  • Optional – Crumb topping (walnuts, coconut flour, coconut sugar, and coconut oil)

Preparing Coconut Flour Muffins

Crumb Toppings

What to do:

  1. Preheat the oven to 350. Line a muffin tin with baking cups or spray with non-stick cooking spray.
  2. Mix together loosely filled cup of coconut flour and baking soda. Set aside.
  3. In separate bowl, whisk together honey, coconut milk, melted coconut oil, eggs, and vanilla extract
  4. Using a spatula, fold the wet ingredients into the coconut flour mixture.
  5.  Gently fold in the rinsed, fresh blueberries
  6. Fill muffin tins 3/4 of the way full
  7. Bake for about 30-35 minutes, or until a toothpick inserted comes out clean
  8. Let cool on wire baking rack to prevent further baking or browning
  9. Dig IN! YUMMM

Finished Coconut Flour Mix with Blueberry Muffins

Lemon Blueberry Muffin Option
If you want to try a dairy free LEMON blueberry muffin. Add 1 teaspoon of lemon extract into the wet ingredient bowl (during step 3!) Grab that lemon and zest about 4 tablespoons worth to your final mixture (during step 5!)  You will end up with an awesome combo of tang and sweetness wrapped up in that baking cup.

Make sure you store any leftovers in the refrigerator to keep them nice and fresh.

Pour yourself a cup of tea, sit down and enjoy a muffin. You deserve it! While you are at it, go ahead and share this recipe to that big ole world of social media. Better yet, comment below on how your muffins turned out! I can’t wait to hear from you guys. ‘Til next time LOVElies!

Healthy Breakfast Casserole

Healthy Breakfast Casserole

Good Morning LOVElies!!!

I just love breakfast so I am excited to share a new casserole recipe with you guys!

Invite some friends over and treat yourself to an easy, healthy breakfast casserole.

I said EASY, and I promise.

It is hearty and filling enough to qualify as brunch in my opinion, and we all LOVE brunch!!! Break out the mimosas for this one! It is soooo filling and delicious, you won’t even realize you are eating a low-calorie breakfast.

YES! I like to make it the night before so I can just pop it in the oven in the morning. You can add any other veggies you may have in your fridge as well. I like to add a mixture of bell peppers to give it a kick!

Here is your easy healthy breakfast casserole recipe:

What you need

  • 12 oz. of low-fat pork sausage
  • 1 medium chopped white onion
  • 1 tsp. minced garlic
  • 2 eggs
  • 4 egg whites
  • 2 cups of skim milk (or the milk substitute of your choice)
  • 1/2 tsp. stone ground mustard
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 8 slices of firm, whole wheat bread, cubed
  • 8 oz. (2 cups) of ¬†low-fat shredded cheddar cheese
  • Optional: 1/4 cup of chopped red or green bell pepper (or BOTH!)
  • Optional: 1/4 cup of chopped mushroom

Here is what to do:

  1. Cook the sausage, chopped onion, and minced garlic in a non-stick skillet. If you are adding bell pepper and mushrooms, add them here! The sausage should not be pink and the onions and peppers will be soft. Drain and set aside to cool.
  2. In a large bowl, beat eggs, egg whites and milk. Gently stir in the salt, pepper, mustard, bread cubes, and cheddar cheese. Finally, stir in that delicious sausage and vegetable mixture!
  3. Pour the final mixture into a 13×9 inch baking dish. Don’t forget the non-stick spray!
  4.  If you are making ahead of time, cover and refrigerate overnight. Just let the casserole sit at room temperature for about 30 minutes before you pop it in the oven in the morning.
  5. Bake, uncovered at 350 degrees for about 35-40 minutes or until a toothpick inserted in the center comes out clean. Let your breakfast casserole sit for about 5 minutes to cool before serving.
  6. Serve and enjoy!

This recipe should make about 12 servings. Yes, it will feed a small army! Sounds like an excuse to host friends and family to me! With the holidays quickly approaching, this would be an easy one to impress your guests.

Add a big bowl of fresh fruit and a pot of steaming hot coffee and you are good to go! So EASY! Your only concern will be whether or not there are leftovers for you to enjoy once your guests have left!

This recipe was so fun to make. Let me know how yours turned out in the comments below. I can’t wait to see what you guys did with it! YUMM! Give it a like or share it with your friends (maybe they will get the hint and invite you over!) Enjoy LOVElies! See you next time!!

Omelet Roll

Good morning LOVElies! Who’s excited for tonight? I am!¬†¬†The Washington Nationals is playing the Atlanta Braves tonight at the Nationals Park. Who’s going? I’ll be there!

Anyhow‚Ķ want an easy “pop them in your mouth” kind of breakfast? Try this simple and delicious omlette roll.

What you need:

  • 2 large eggs, preferably organic or free range
  • Sea salt and freshly ground pepper
  • 6 grape tomato halves
  • Chopped mushrooms
  • 3 strips of bacon
  • 3 sausage links
  • Scallions

What to do:

In a small pan, cook bacon and sausage links on medium heat; set aside. In a bowl, whisk together eggs, scallions, a pinch of sea salt, and pepper until smooth.

In a skillet, on low heat, add the egg mixture. When the omelette begins to get firm, add the chopped mushrooms and grape tomatoes. Place the omlette on a plate.

Place the bacon and sausage on the end of the omelette and roll. Cut into small “throw them in your mouth” pieces. Mmm YUM! See you tonight at the game! Haha Happy Thursday. Muahz!!!


Egg Muffin

Hello LOVElies!!! Ever since my schedule at work changed from 9-5 to 1-9, I find myself making dishes that are easy make and easy to pack. This egg muffins are easy to make and fun to eat!,/p>

What you need:

  • 2 Casual Gourmet Chicken roasted
  • red peppers and spinach links (chopped)
  • 5 egg whites
  • 2 whole eggs
  • 1/4 cup skim milk
  • 1/4 cup of fresh chopped spinach

What to do:

Preheat oven to 350. In a skillet, cook the sausage until brown; set aside. In a large bowl, whisk the remaining ingredients. Grease muffin tray and evenly fill the muffin cups with the egg mixture.,

Add the sausages. Bake for 20 minutes… Enjoy! Have an AMAZING Wednesday! Muahz! 


Banana Strawberry Smoothie

Good morning LOVElies! Happy Friday.¬†This weekend is Father’s day weekend. Anyone has any plans?

My parents have been on vacation so I haven’t really had a chance to celebrate Mother’s day or Father’s day with them‚Ķ BUT I do plan to surprise them with my trip to FLORIDA

Anyhow… for breakfast is another DANGdelicious Greensmoothie. This Strawberry Banana with a touch of blueberries definitely filled me up this morning.

What you need:

  • 2 BIG handfuls of spinach
  • 1 cup of blueberries
  • 1 cup of strawberries
  • 2 banana
  • 3/4 cups Water
  • 3/4 cups Orange juice


Banh Mi


Good morning LOVElies! I don’t know about you but I LOVE banh mi (vietnamese subs)!!!

For breakfast, I’ve made three little banh mi stuffed with fresh lettuce greens, two special homemade sauce (ingredients which includes sriracha, soy sauce and a thick paste), lap xuong, carrots, cucumbers, cilantro, and a fried egg‚Ķ

Mmm YUM  Have an amazing Thursday! Muahz  

Avocado Banana Greensmoothie

Good morning LOVElies! Memorial weekend is coming up‚Ķ that’s a 3 day weekend!!!¬†¬†YAY! Hmmm‚Ķ should I make a spontaneous trip to Florida?

Hehe We will see!¬†¬†Times like this, makes me miss the beach so much¬†Anyhow, I know you’re dying to see what smoothie I’m making today, right? Lol jk!

Well for breakfast this morning: a yummilicious Avocado Banana GreenSmoothie… Mmm YUM!

What you need:

  • 1/2 an avocado
  • 1 banana (ripe)
  • 2 BIG handfuls of baby spinach
  • 1 cup of unsweetened almond milk

Have an AMAZING day! Muahz!!!

Berry Blast

Berry-Blast Greensmoothie Good morning LOVElies! I can’t believe May is almost almost over.

I could’ve sworn I just got back from Vegas last week but NO it was last month! Wow‚Ķ before you know it, I’ll get older and stay SINGLE forever. Oh no! J/k Haha!¬†I am going on a date tonight. Isn’t that a good sign?

I’m feeling a bit nervous since I hardly go out anywhere. It’s always been work, travel and umm yeah, work! Wish me luck!

Anyhow… to start your day right, you should always make sure you get your daily nutrients. One way to do this is to drink a greensmoothie.

Greensmoothies are packed full of nutrients. They are healthy, easy to make and drink, low in calories, easy to digest and offer lasting source of energy.,/p>

Here’s my explosion of HAPPINESS today: BERRY-BLAST greensmoothie:

  • 1/2 cup strawberries
  • 1/2 cup blueberries
  • 1/2 cup raspberries
  • 1 whole banana
  • 2 BIG handfuls baby spinach
  • 1 whole carrot
  • a cup of unsweetened almond kill


Parfait Tuesday


Good morning LOVElies!!! Happy¬†#ParfaitTuesday¬†with my chicka, Kia@kiasfitfarekff! I hope you’re ready to show off your creativity with yummilicious parfaits!

For breakfast this morning, I wanted something with lots of flavors and yet still good for my body!

This parfait is filled with a combination of chunky fresh strawberries, topped with yogurt, tropical trail mix, raspberries and blueberries. Mmmm YUM! What’s your breakfast looking like? Tag me!