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Starting your day with a healthy breakfast can help you set the tone for your entire day. 

Many times though, we skip breakfast or grab and go with an unhealthy option. 

Having a more substantial breakfast will not only get your mind and body going for the day but can increase your chances of not overeating and eating healthy meals later in the day.

I started making these quick, 6-minute breakfasts back when my daughter was a toddler. As a  working mom of a little one, time for yourself can be limited. So as I shifted my eating habits to more whole, real food and including more vegetables in my day, I had to come up with a plan to make that happen at breakfast time. 

If taking 6 minutes to make a quick breakfast and 10 minutes to eat it (I would encourage longer, but I am realistic) sounds like too much extra time for you in the morning, I have a couple of other options for you. Consider making a smoothie to take on the go or spending a few minutes on Sunday to prep overnight oats or a frittata. 

But in less time than you take to check your email and scroll social media, you could have a healthy breakfast made. Then, you can check your email and social media while you eat.

Here are the steps:

Step One: Heat coconut oil, butter, or ghee over medium-highish heat in a small skillet.

Step Two: Get your supplies--eggs, fruit of choice, avocado, and greens of choice. I suggest greens, like kale, spinach, or swiss chard, because they require no prep. Other options are to chop up veggies at the start of the week and have them ready to scoop in the skillet to cook. Veggies leftover from dinner also work well such as green beans, asparagus, and Brussel sprouts.

Step Three: While the skillet heats up, put your fruit in a small bowl. 1 cupped handful for women and 2 cupped handfuls for men. On a plate, add some sliced avocado. For an average size avocado, ¼ for women and ½ for men. This also a good time to make a cup of coffee or tea with your Keurig, if you use one.

Step Four: Once the skillet is hot, add the veggies of your choice, about 1 fist size for women and 2 fist sizes for men. If using greens, tear them up into smaller pieces as you add them to the skillet. Using a spatula, toss the veggies around. Cook until tender or softened. If using leftover veggies, cook until warmed through. This should only take 1-2 minutes.

Step Five: Crack eggs right in the skillet,  2 eggs for women and 3-4 eggs for men. Immediately, take a spatula, break the yokes, and scramble up the eggs with the veggies. Continue to stir until the eggs are cooked through. This seriously only takes 1 minute. 

Step Six: Pour the eggs and veggies on your plate, season with salt and pepper. Grab your hot beverage of choice and enjoy your breakfast!

If you want to see that I am not making it up that it only takes 6 minutes, watch me make this breakfast.

As with most things when you first get started, it may take a few more minutes to make. But the more you do it, the more efficient and natural it becomes. 

Also, you will develop this habit of having a healthy breakfast and make it part of your morning routine. That is how it started for me.

In fact, I don’t make this particular 6-minute breakfast that often anymore. I prefer my eggs runny rather than scrambled. Now I have another super-quick breakfast routine, but it requires some prep of sweet potato rounds on Sunday. Two eggs over easy with sauteed spinach, sweet potato rounds topped with smashed avocado and hemp seeds, a bowl of berries, and a cup of hot tea. YUM!

If you want help developing a healthy breakfast eating routine that works within the constraints of your demanding schedule, book a time to chat with me. 

To a busy AND healthy lifestyle, 

Jen

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Back when I was working as a personal training manager for a fitness facility, many of my days started when the club opened at 5:30am. These 10-14 hour days were very busy, so prepping food for the week was a must to ensure I continued to eat healthy. 

One of my go to breakfasts was overnight oats. I would prepare three days worth in half size Mason type jars and top with almonds and fresh fruit the day of. An easy meal to have at my desk. 

Overnight oats are super creamy, incredibly tasty, and almost dessert like, especially the Dark Chocolate Cherry version. They are packed with good carbs, protein, and fat.

Just note: I wouldn’t recommend trying to make them last longer than 4 days as they tend to get watery.

To a successful busy AND healthy lifestyle,

Jen 

Overnight Protein Oatmeal - 2 Ways

Servings: 1

Total time: 5 minutes prep + overnight soak

Ingredients

Blueberry and Almond Overnight Oats

• ½ cup thick oats (Thick oats are a must. You can use Gluten Free.)
• 1 scoop protein powder 
• ½ cup dairy or nondairy milk of your choice
• 1-2 generous Tbsps of plain greek yogurt
• 1 Tbsp honey
• 1 tsp vanilla
• a good dash cinnamon
• ¼-⅓ cup fresh or frozen blueberries
• 1 Tbsp sliced raw almonds

Dark Chocolate Cherry Overnight Oats

• ½ cup thick oats (Thick oats are a must. You can use Gluten Free.)
• 1 scoop protein powder (optional)
• 1 Tbsp unsweetened cocoa powder 
• ½ cup dairy or nondairy milk of your choice
• 1-2 generous Tbsps of plain greek yogurt
• 1 Tbsp honey
• 1 tsp vanilla
• a good dash of cinnamon
• 1/2 cup frozen or fresh dark cherries

Directions

1. Combine all ingredients except fruit and nuts in a small jar. Top with fruit and raw almond slices, if using. Put the lid on the jar and let sit in the fridge overnight. 
2. When ready to eat, stir oats with fruit and raw almond slices. Enjoy. 

Notes:

• Overnight oats last 3-4 days in the fridge.

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Back with another frittata recipe!

This time I added some leftover bacon. Yum! Adding bacon is totally optional if you don’t have any or don’t want to add any. It did add a nice extra treat for this week’s frittata. 

Not only was the bacon leftover, but so were the mushrooms. Not sure what I had them for but I didn’t use the whole container and after a while, mushrooms start to shrivel up. As concerns the spinach, we usually have a huge container on hand to make our favorite green smoothies.

That is what is great about frittatas; you can use whatever veggies you have on hand. 

Other reasons frittatas are awesome and make a great breakfast option:

• Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. Slice the frittata into five even pieces and wha-la, breakfast is ready to go for the whole week.

• Frittatas are easy to adjust quantity. You can make your frittata according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depends on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.

• Frittatas are an easy clean up. It is a one dish meal. You bake the frittata in the same skillet you saute the vegetables. . This creates fewer messy kitchen tools to clean up like you would have if you made egg muffin cups.

• Frittata slices can be eaten warm or cold. If you have time and access to a microwave, 30-60 seconds will be enough to heat up a slice. Otherwise, it tastes just fine cold.

For other frittata recipes, check out:

• Brussels Sprouts and Sweet Potato Frittata

• Zucchini and Tomato Frittata

Enjoy and comment below if you give this frittata a try.

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Spinach and Mushroom Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• 4 large handfuls of baby spinach
• 1 cup chopped mushrooms
• 2-3 strips of leftover cooked bacon, chopped (optional)
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add mushrooms and cook for 5-10 minutes to soften. Add spinach and bacon (if using). Stir and cook until spinach is wilted. 
3. While the vegetables are cooking, beat eggs with a fork in a large bowl. Add a splash of water, salt and pepper to taste, and beat again until well blended.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings. Make sure your skillet is large enough to accommodate these portions.

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I’ve been on a frittata kick recently for my quick-to-reheat breakfasts for the week. In around 30 minutes on a Sunday, I have prepared the bulk of my weekday breakfasts with a frittata. To get good fats and carbs, I usually top the frittata with avocado and have some fresh berries.

In another 30 minutes on Sunday, I have also prepped the main dish to pack in my lunches for the week - salads. For a guide, see my Infographic Super Simple Prepared Salads. 

As I shared in my first frittata recipe, one of the top healthy habits to strive for is a healthy breakfast. Especially when you make the swap from a meal heavy on carbs, sugars, and unhealthy fats to one composed of mostly protein and veggies. This is a must for eating healthy. 

To note: If you are curious about intermittent fasting and skipping breakfast, my research and experience has been that it depends on the person. It is not best for everyone and it doesn’t work for some. Skipping breakfast doesn’t replace having an overall healthy eating regimen. 

Reasons a frittata makes a great breakfast option:

• Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work, too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. Slice the frittata into five even pieces and wha-la, breakfast is ready to go for the whole week.
• Frittatas are easy to adjust quantity. You can make your frittata according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depends on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.
• Frittatas are an easy clean up. It is a one dish meal. You bake the frittata in the same skillet you cook the veggies. This creates fewer messy kitchen tools to clean up like you would have if you made egg muffin cups.
• Frittata slices can be eaten warm or cold. If you have time and access to a microwave, 30-60 seconds will be enough to heat up a slice. Otherwise, it tastes just fine cold.

For another frittata recipe, check out Brussels Sprouts and Sweet Potato Frittata.

Enjoy and comment below if you give this frittata a try.

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Zucchini and Tomato Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• ¼ small onion, chopped
• 1 large zucchini, diced
• 1 cup halved grape tomatoes
• 1 tsp of turmeric, optional
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add onion and cook for 2-3 minutes to soften. Add zucchini and cook for 10 minutes or until zucchini is softened, stirring frequently. Add the tomatoes and turmeric, if using, and stir to combine. Cook until tomatoes soften. 
3. While the vegetables are cooking, beat eggs with a fork in a large bowl. Add a splash of water, salt and pepper to taste, and beat again until well blended.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings. Make sure your skillet is large enough to accommodate these portions.

This post may contain affiliate sales links. Please read my disclosure policy.

One of the top healthy habits to strive for is a healthy breakfast.

A breakfast swap from a meal heavy on carbs, sugars, and unhealthy fats to one composed of mostly protein and veggies is a must for eating healthy. 

Many people don’t have time every morning to prepare a healthy breakfast. That is why breakfast tends to be filled with refined bread products, lots of sugar, and harmful fats. They are often more desirable and the easiest to grab and go. 

What if you had something healthier to grab and eat on the go? 

Yes, it will take a little preparation on Sunday, but the time you take then can really set you up for successful breakfast eating all week long. 

When I want to prep ahead for breakfast, I cook up a frittata. Frittatas are relatively easy to make. Saute a bunch of veggies in a large skillet. Leftover veggies work too. Pour in whisked up eggs, pop the skillet in the oven, and bake until the eggs are set. I slice the frittata into five even pieces and have two per day each weekday. 

The frittata slices can be eaten warm or cold. To complete the meal, top the frittata with a little bit of avocado for good fat and add some fruit.

Frittatas are easy to adjust according to the number of days you plan to eat it and your nutritional goals. For example, the number of eggs you use will depend on how many days you plan to have it for breakfast as well as if you are a male or female. Males should consume about 3-4 eggs each morning and females 2-3 eggs each morning. Males will also need more vegetables than women.

For myself to have five days worth of breakfasts, I make my frittata with ten eggs and 4-5 cups of veggies. Adjust the recipe below to fit what’s best for you and your goals.  

If you need some help with healthy habit game planning and accountability, let’s set up a time to talk.

To your best health and wellness,

Jen

Brussels Sprouts and Sweet Potato Frittata

Serves: 5 servings
Total time: 30-40 minutes

Ingredients

• ¼ small onion, chopped
• 2 cups Brussels sprouts, quartered
• 1 small sweet potato, diced small, skin-on optional
• 10 eggs (or more, see notes)
• Salt and pepper
• Other seasonings to taste

Directions

1. Preheat oven to 350 degrees Fahrenheit. 
2. Drizzle olive oil in a large, oven-proof skillet over medium heat. When oil is hot, add onion and cook for 2-3 minutes to soften. Add sprouts and potatoes. Increase heat to medium-high. Cover skillet with a lid and cook for 15-20 minutes or until vegetables are softened, tossing every 5 minutes. 
3. While the vegetables are cooking, in a large bowl, beat eggs with a fork. Add a splash of water, salt and pepper to taste, and beat again until well blended.
4. Once the vegetables are softened, add the egg mixture to the skillet. Stir to mix eggs and vegetables. 
5. Place skillet in the oven and bake 10-15 minutes until the eggs are set in the center. 
6. Remove from the oven and let cool. Slice the frittata in the pan or on a cutting board. 
7. Store leftovers in a sealed container in the refrigerator for up to a week. 

Notes:

• The portions of veggies and eggs in this recipe equals five servings for the average female. If you are a male, increase the veggies and eggs by at least 50% to get five days worth of servings.

This post may contain affiliate sales links. Please read my disclosure policy.

So far this fall season, I’ve pretty much baked something with pumpkin every weekend since mid-September. That trend will probably continue through Thanksgiving. 

I love baked oatmeal! I had seen a couple of recipes for pumpkin baked oatmeal but none of them seemed quite right (I felt like Goldie Locks). That led me to make my own. 

For this batch, I made them in silicone muffin liners because I wanted them to be easier to grab and go since I was taking them with me for a short family getaway.

Next time I make this in muffin form, I will fill up my muffin cups more.

You can also bake this oatmeal in an 8x8 baking dish. You will need to adjust the cooking time to accommodate a larger dish. 

This oatmeal is not very sweet. I don’t care for very sweet oatmeal. Extra maple syrup can be added if you like yours on the sweeter side. Or add some chocolate chips.

For another substitute, use walnuts instead of pecans. 

I have another baked pumpkin oatmeal recipe. This one is with apples -- Pumpkin Apple Baked Oatmeal Muffins. I honestly forgot I had posted that recipe until later in the week when I was going through the recipes on the 7Core Website.

Give them a try and let me know what you think.

Cheers!

Jen

Baked Pumpkin Oatmeal (Gluten-free)

Serves: 6 servings or 12-14 muffins

Total time: 30-60 minutes

Ingredients

• 1 can of pumpkin purée
• 2 eggs
• 1/4 cup maple syrup
• 1 tsp vanilla
• 2 cups of gluten free, thick-cut, or old fashioned oats 
• 2 tsp pumpkin pie spice 
• 1 tsp baking powder
• 1/4 tsp salt
• 1/4 cup chopped pecans (optional)

Directions

1. Preheat oven to 350 degrees F. Grease muffin tins or 8x8 baking dish with coconut oil or butter. Or use silicone muffin liners, like these from Amazon. I prefer the liners because nothing sticks to them and clean up is a breeze.

2. In a large bowl, blend together the pumpkin puree, eggs, maple syrup and vanilla.

3. In a medium bowl, combine together the oats, pumpkin pie spice, baking powder, and salt.

4. Add oat mixture into pumpkin mixture and stir until well incorporated.

5. Pour into baking dish or fill the muffin cups until almost full. Bake for 30-40 minutes, if using a baking dish, or 20-24 minutes if using muffin cups. Cool for at least 5 minutes before serving.

Notes:

• Keep leftovers in the fridge for up to five days. 

• If storing muffins in a container, remove them from the tin or liners and let them cool completely before storing in the refrigerator.

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One Thanksgiving, my husband, daughter, and I stayed in this lovely bed and breakfast, Great Oak Manor. It is located on the Chesapeake Bay in Maryland. A sweet lady, Holly, and her friendly husband, Richard, ran this stately property with beautiful views.

Every morning she provided us guests with amazing gourmet breakfast items. Though the offers changed each day, one item was a staple--the most delicious homemade granola I have ever...like EVER...eaten. 

When we left there, I still craved that granola and so did my daughter. Many granolas, especially the ones you find in the grocery store, are full of added sugar and refined grains and don’t taste very good. And believe me, finding a good granola recipe is hard. 

So, I reached out to Holly and asked if she would share her incredible granola recipe with me. 

She happily did and the next day, my daughter and I made a batch. It barely lasted a week. 

Holly also agreed that I could share it with you all. So I am saying “You are welcome” in advance because if you try this recipe, I promise you will be thankful.

Some tips and ideas:

• I store the granola in overly large Mason jars.
• Be sure you let the granola cool completely before storing it.
• It makes a great gift around the holidays or when delivering a meal.
• For a more balanced breakfast idea, top plain, whole Greek yogurt with this granola. The Greek yogurt gives you added protein.

If you give this granola recipe a try, please share your experience with us in our private Facebook Group.

To your best health and wellness,

Jen

Holly’s Gourmet Granola

Serves: 10-12  

Total time: 30 minutes

Ingredients

• ½ cup coconut oil
• ¼ cup maple syrup
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 2 cups thick cut oats (not quick cooking)
• ¾ cup shredded coconut, unsweetened (can use sweetened)
• ¾ cup sliced almonds
• ½ cup chopped walnuts
• ½ cup pumpkin seeds
• ½ cup dried cranberries
• ½ cup golden raisins

Directions

1. Preheat oven to 325 degrees. Line a rimmed baking sheet with parchment paper.
2. Combine the oil and maple syrup in a 2 cup glass mixing cup and microwave for 90 seconds. Add the vanilla and cinnamon and set aside. CAUTION: the mixture will boil briefly with the addition of vanilla and cinnamon. Be careful.
3. In a large mixing bowl combine the remaining ingredients and mix well. Add the oil & maple syrup mixture and mix with a spatula until very well coated.
4. Spread the granola onto a baking sheet and bake for 12 minutes. Stir and bake an additional 12 minutes or until just lightly browned.
5. Store in an airtight container in the pantry for up to a week. It also freezes well and will keep for a couple of months.