Grab and Go Egg Scramble – Serves 4+

Inspiration came to me late Monday night as I was dancing to Mirrors by JT and perusing my refrigerator to utilize what I had at home to make an easy ‘grab/go’ meal.  As Maya Angelou says, ‘Everything in the universe has a rhythm, everything dances.’  Cooking and dancing – now that’s a perfect night.

This is a terrific breakfast if you want something wholesome and uncomplicated to last for the week.  The dish is loaded with antioxidants from the vegetables and high in protein from the egg base.  Also this dish is dairy/nut/gluten-free!  Best of all is that it tastes fantastic whether cold or hot.  So, as many wise women and men say, do not skip breakfast (#grabandgomeal).


So much happiness awaiting consumption!



  • 9 eggs; whole
  • 3 bell peppers of your choice; chopped/minced/diced
  • 1 small yellow onion; minced
  • 3 cups kale; washed/rinsed
  • 1.5 tbsp FlavorGod’s ‘Everything Spicy’ seasoning
  • EVOO to heat frying pan and coat shallow baking pan


  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Under medium heat, cook onions in a slightly oiled frying pan until slightly browned.
  3. Add the peppers, kale, and spice, stir/cook for 5-10 minutes.
  4. Add eggs to the vegetable mixture then scramble.  Allow dish to sit for 1-2 minutes.  Transfer egg/vegetable scramble to a slightly oiled 10×15 rectangular Pyrex dish (click the link for the exact item I used) and insert in the oven.
  5. Cook in the oven for 15 minutes.  Remove dish from heat and allow to cool.
  6. Set aside for breakfasts by itself, create a traditional sandwich, or create an open-faced sandwich.  My favorite spin to this is a slice of gluten-free bread or rice cake with this scramble served on top!
  7. Start your day right.  Bon appetit.


xxx – Sarah


Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Vanilla Candied Brussels


  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO


  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.


Pistachio Peppered Beef


  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt


  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.


Poached Egg


  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt


  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!


xxx – Sarah

Mad about Yolks

Many historical studies show that egg yolk consumption led to high cholesterol.  Rather the yolk is NOT the primary contributor for high cholesterol, it takes more than just egg yolks to cause high cholesterol.  What?!?  In other words, look at your lifestyle as a whole along with its various components rather than one particular area – what you eat daily (primary dietary cholesterol outlets include: saturated animal fats and full-fat dairy products), whether you smoke and/or drink alcohol, how you sleep, and levels of physical activity.

FullSizeRender_4If you have high cholesterol, consuming one whole egg daily in conjunction with a healthy diet, moderate physical activity, and sleep, does not warrant worry.  The 2015-2020 Dietary Guidelines does not specify the daily recommendation for dietary cholesterol but the Healthy US Style Eating Pattern recommends 100-300 mg daily (Key Elements of the 2015-2020 Dietary Guidelines).  Those with or at risk for high cholesterol should follow the proposed 100-300 mg range for dietary cholesterol consumption.  A whole egg has about 2/3 of this proposed cholesterol content.


Time to get crackin’ with those eggs whatever your fancy may be – sunny side up, poached, hard boiled, or scrambled.

xxx – Sarah

Stuffed Egg Muffins – Serves 10

New Year.  New Recipes.  Bring it.

Thought I would start the first day of the new year off properly with a recipe posting.  This is a great creation that can serve as breakfast, a post-workout snack, lunch or dinner.  With time being of essence sometimes it is simply wonderful to grab something that is nutrient dense to the core and hit the road – shelf date is about one week from the day of creation.

Each muffin contains a variety of vegetables allowing for antioxidant, vitamin, and mineral consumption along with protein from the eggs.  This dish is also gluten-free, dairy-free, and nut-free therefore get ready to make this a staple in your life.  As many may or may not know, gluten acts as an inflammatory agent, if you are experiencing some aches, bloating, or abdominal discomfort – it may be time to try an elimination diet aka removing gluten-based items for a bit to see if you can recognize any changes.  The recommended serving is 2 muffins buuuuuut as we all know sometimes it is hard to stop at just that amount.

Try these lean and delicious muffins today.

egg muffins 1


  • 6 eggs (whisked in a bowl)
  • 1/4 cup coconut flour
  • 1/2 cup cherry tomatoes, diced
  • 2 large sweet potatoes, diced/minced
  • 1 large yellow onion, diced
  • 4-5 strips of bacon, diced
  • 1/4 cup coconut oil
  • 1 1/2 cup kale, chopped
  • Parchment paper baking cups (absolutely love using the ones from PaperChef)
  • Muffin tin
  • S&P to taste

egg muffins 2


  1. Preheat the oven to 400 degrees Fahrenheit and prepare all the above ingredients.
  2. In a frying pan cook the bacon then remove from pan when cooked.
  3. Utilizing some of the bacon grease add the yellow onion and sautee until browned then remove from heat.
  4. Combine and mix well: eggs, coconut flour, tomatoes, sweet potato, coconut oil, and kale.
  5. Add the onion and bacon to the egg concoction then mix well.
  6. OPTIONAL: Add S&P as desired for an extra pop in flavor…  (FYI – This recipe tastes fantastic without the added salt due to the bacon.)
  7. Put the baking cups into the muffin tin then distribute the mixture evenly to all cups.
  8. Cook for 25-30 minutes or until browned as desired.
  9. Remove from heat, cool, and serve.
  10. Cheers!


xxx- Sarah