Healthy, tasty and quick. Breakfast is served!

November 9, 2020
Let’s talk about health, immunity….and breakfast.

As the days grow shorter and the weather gets cooler, we sometimes find that our body is asking for a more hearty breakfast. And I have ideas to share! But first, a quick reminder.


Your Health & Immunity


The COVID Well-Being Event starts next Tuesday 11/17!
This virtual event is a series of three sessions around the most important aspects of staying healthy in body, emotions and mind this winter, followed by a one-hour Q&A event. These sessions will focus on some of the topics that are top-of-mind for all of us right now: health, immunity, stress resilience, mental health and self-care.

I invite YOU to register now to join this community for The COVID Well-Being Event, while there are still seats available.

If you can’t make it on all the event dates, or live in time zones that make attending difficult, not to worry.

  • All virtual sessions will be recorded and available for 45 days post-session.
  • A summary handout is provided to all registrants after each session to provide structure while they view the recorded session.

In a word? I’ve got you COVERED. You can register HERE...only $47 for the entire event!

Tue 11/17 – Health, Stress and Immunity Basics

Tue 12/1 – Develop Stress Resilience

Tue 12/15 – Stay Healthy with Food and Self-Care

Thu 12/17 – Well-Being Q&A

HERE to learn more and register.


Breakfast for Health and Immunity


Breaking your overnight fast with health-building foods is one of the (many) things we’ll be talking about in the COVID Well-Being Event mentioned above. Nutrient-dense foods build healthy bodies, and healthy bodies beget strong immunity.

The three most important steps to starting your day with health-building foods are:

  1. Commit to creating the habit. If a healthy breakfast is not part of your health practices right now, maybe start small. You might commit to 2-3 health-building breakfasts a week, and build up to 5-7 days over a few months time.
  2. Have two to four breakfast choices that you can easily rotate between, to keep the FUN in FOOD.
  3. Spend an hour on one day of the week prepping, to be sure that “I don’t have time for breakfast” doesn’t become your story in the mornings.

Starting your day with healthy foods doesn’t have to be hard. Five examples of quick and easy breakfast choices are:

  1. Oatmeal
  2. Hard-boiled eggs
  3. Avocado toast (especially on a nutrient-dense bread like Ezekiel
  4. Apple with ¼ cup of nuts
  5. Full-fat, unsweetened yogurt with fruit and nuts stirred in

During your weekly one hour of prep time, you might make a breakfast recipe and put some in the fridge for this week and some in the freezer for next week. An example of this is the egg bake, which is like a quiche, but without the crust.

Below is the egg bake that I’ve been making most often, and it was a big hit with the recent 28toGreat™ intermittent fasting group. It’s easy to adjust this recipe to taste, or for variety. Last week I used scallions instead of onions. Sometimes I’ll play with the cheeses, like using 2 cups of muenster and one cup of a sharp cheddar, instead of 3 cups of meunster. You can leave out meat or change the meat. Other times I might use broccoli instead of spinach. The variations are endless! I invite you to experiment with different veggies, cheeses, meats and spices to come up with you and your family’s favorite combos.


The Eggscellent Bake



  • 1 tbsp. avocado oil
  • 1 tsp. pastured butter
  • 1 yellow onion, chopped
  • 10-oz. package organic frozen chopped spinach, thawed and drained
  • 9 large pastured eggs, beaten
  • 3 c. shredded Muenster cheese
  • ¼ tsp. Celtic sea salt
  • ¼ tsp. black pepper, freshly ground
  • 5 slices cooked no-nitrate bacon, cut into small pieces


  1. Preheat oven to 350 F degrees. Lightly grease a 9-inch pie pan with butter.
  2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are translucent and just starting to brown at the edges.
  3. Stir in spinach and continue cooking until excess moisture has evaporated.
  4. In a large bowl, combine eggs, cheese, salt and pepper. Mix in spinach mixture, stirring well to blend.
  5. Pour mixture into prepared pie pan, sprinkle with bacon pieces and bake until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Instead of a pie pan, another option is to cook in muffin tins for easy-grab individual servings. Recipe makes 12. Make ‘em on the weekend and you have an easy breakfast all week, as these easily keep in the fridge for a week.

Plus, they FREEZE well, too! I double this recipe and freeze half of them. To freeze, allow egg cups to cool completely. Arrange on a baking sheet, and freeze for 1-2 hours or until frozen through. Remove egg cups from baking sheet and place them in a large labeled Ziploc®-type freezer bag. Store in the freezer for 1-2 months.

Providing your body with nutrients is important. Providing those nutrients in a way that is tasty and satisfying is also important. The Eggscellent Bake has got you covered!

Create Vibrant Health: BodyMindSpirit®

In empowered well-being,




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