Cookies for breakfast?  Yes, these cookies make an easy to grab, wholesome breakfast!  With no sugar  added to these cookies – the sweetness comes from banana and applesauce!  Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie.   These beauties do take some time to make, but freeze a batch for an easy quick While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come.
Source:   RealHealthyRecipes.com

What you need
Servings: 20
3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries

Instructions
1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition
One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

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​Marion Brand,
STUDIO:  BRAND FITNESS
ONLINE:  Fitfabafter50.com

Quinoa Chocolate Chip Muffins

Do you ever look for ways to eat chocolate for breakfast?
A handful of stevia-sweetened chocolate chips will do the trick, providing that chocolate flavour that you crave without a bunch of sugar. Add some to a blended protein shake, mix into a bowl of oatmeal, or add to grain-free mini muffins.

Ah yes, any day that starts with chocolate is a day that’s bound to be great :)
These mini muffins use cooked quinoa in place of traditional flours along with some of those stevia-sweetened chocolate chips. It adds wonderful protein, fiber, complex carbs and a nice texture. Making a big batch of quinoa on the weekend to keep in the fridge makes it quick and easy to use cooked quinoa in your cooking all week long.
And enjoy a bite of chocolate as a healthy start to your day!

Servings: 48

Here’s what you need:

• 1 cup cooked quinoa
• 1 cup blanched almond flour
• ½ cup arrowroot starch
• 1 tablespoon baking powder
• ½ teaspoon sea salt
• 1 egg
• ½ cup coconut palm sugar
• 1 (15.66 oz) can coconut milk, canned and full-fat
• ¼ cup coconut oil, melted
• 1 tablespoon vanilla extract
• 1 cup chocolate chips (stevia sweetened).  Dark Chocolate preferred

Instructions:

1. Preheat oven to 400 degrees and line 48 mini muffin tins with paper liners.
2. Combine the quinoa, almond flour, arrowroot starch, baking powder, and salt in a medium bowl and set aside.
3. Combine the egg, coconut sugar, coconut milk, melted coconut oil and vanilla in an- other bowl. Mix well and add the dry ingredients. Mix until fully combined. Fold in the chocolate chips. Pour 1 Tablespoon of batter into each of the 48 mini muffin tins.
4. Bake for 15-18 minutes or until golden and set. Remove from oven and let cool for 5 minutes. Transfer out of muffin pan and cool on wire rack.

​

Nutritional Analysis
One serving equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein.
I hope that you get a chance to give this recipe a try. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Courtesy of RealHealthyRecipes.com


Marion Brand
BRAND FITNESS 
#118 - 20226 Fraser Hwy
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Sweet Potato Hash
Create a veggie filled high protein and high fiber breakfast in minutes. Those with celiac disease won’t miss slices of toast when they can enjoy eggs along with a bed of crispy sweet potatoes.
Since vegetables may be hard to come by at breakfast time, this recipe helps get a few extra servings in. Crunchy sauteed kale mixed with juicy, sweet tomatoes is a winning combination.

Total Time 40 min 
Prep 10 min, Cook 30 min 
Yield 2 servings (251 cals each)

Ingredients

• 1 medium sweet potato
• 2 teaspoons olive oil
• ¼ teaspoon kosher salt
• freshly ground black pepper
• 1 cup kale, chopped
• 1 cup tomatoes, chopped
• 4 large eggs

Preparation

1. Shred sweet potato using a box grater or julienne peeler.
2. Heat oil in a nonstick skillet over medium heat.
3. Add sweet potato, season with salt and black pepper to taste.
4. Sauté sweet potatoes for 10 minutes, stirring frequently.
5. Add kale and tomato and continue to sauté for an additional 5 minutes.
6. Once kale is slightly wilted and sweet potato is crispy, transfer to a plate.
7. Return skillet to the heat and add eggs to the pan; cook as desired.

1. Serve eggs over sweet potato mixture.

Ingredient Variations and Substitutions
You can follow the same method using regular potatoes instead of sweet potatoes for a difference mix of nutrients. A light sprinkle of shredded cheddar cheese or crumbled feta is a wonderful addition to this meal. If you like things spicy hit the finished dish with a few dashes of hot sauce or a pinch of red pepper flakes.

Cooking and Serving Tips
The hash can be make ahead of time a reheated for breakfast or brunch; make the eggs right before serving. A nonstick skillet is best for this as you can use a small amount of oil. A hand held julienne peeler can be found at any kitchen supply store for less than 10 dollars.

Source:  VeryWell.com

ENERGY MUFFINS

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18 


​
​Here's what you need...
1 cup mashed banana
2 egg whites
1/2 cup water
1/3 cup refined coconut oil
2 cups wheat flour
1 teaspoon baking soda
2 1/4 teaspoons baking powder
1 cup frozen blueberries, left to thaw in a strainer

Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.

In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.

Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein. 

Here’s what you need...

• 3 ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 2 Tablespoons coconut oil
• 1/3 cup golden raisins
• 1 teaspoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1/3 cup coconut flour
• 1 teaspoon ground cinnamon
• 1 teaspoon baking soda
• 1/4 teaspoon sea salt
• Optional, scoop of vanilla protein powder
• 1/2 cup unsweetened shredded coconut
• 1/4 cup sliced almonds
• 1/4 cup unsweetened, dried berries

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein. 

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