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Mushroom, Green Pepper & Turkey Sausage Egg Muffins

wpid-img_20150208_174440.jpgThis is an updated version of my original Spinch Egg Muffins recipe. These egg muffins are so easy to make and so healthy that we started making it on a weekly basis. However, one of my nutritional goals for this year is to cut-out processed food in my family’s diet. The original recipe was made with deli meat, which is processed. So, I decided to create an even healthier version by using silicon muffin cases (best invention ever). There is no need to grease these cups and the muffins pops right out making clean up time 10x easier and faster. Hooray !!!


  1. 12 Whole Eggs
  2. 1/4 Green Pepper (minced)
  3. 4-5 Mushrooms (minced)
  4. 1 Turkey Sausage (cut into small pieces)
  5. 1/8tsp of Sea Salt
  6. Optional: 1/4 cup of shredded cheddar cheese


  1. Preheat oven to 350 degrees
  2. Prepare vegetables and turkey sausage.
  3. In a separate bowl, beat eggs and sea salt together.
  4. Combine vegetables, sausage and egg mixture together.
  5. Optional: Add 1/4 cup shredded cheddar cheese.
  6. Divide between silicon muffin cups.
  7. Bake for 25-27mins.

Prep: 10mins Cook: 25mins Makes: 15servings




We all know that breakfast is the most important meal of the day. But who has time for that? especially when you barely have enough time to shower, pack a million things, get your kid well dressed before rushing out the door in the morning (story of my life). These egg muffins have been a lifesaver because they are so easy to make and reheat. Put them in an air-tight container, store it in the fridge (up to 5-6 days) and pop 1-2 in the microwave for 30secs. I guarantee you’ll never have to miss this important meal again.





Spinach Egg Muffins

After making a batch of Kale Pasta for my daughter this week, I decided that we should all be eating kale & spinach 🙂 The best way to teach your children about healthy eating is to lead by example.

Ingredients You’ll Need:

  • 8 Whole Eggs or (12 Egg Whites)
  • 1/2cup of Skim Milk
  • 3cups of Fresh Spinach
  • 12 Slices of Turkey or Chicken Deli
  • 1/4tsp of Butter
  • Pinch of Salt
  • Optional: 1/4cup of low-fat shredded cheese


Heat butter on medium heat and add 3 cups of spinach to frying pan.


Cook on medium heat for about 7-10mins. Look how much it shrunk 😛


Pre-heat oven to 350 degrees F.


Lightly grease muffin pan with butter and line the cups with deli meat. Beat the eggs with 1/2 cup of skim milk, add a pinch of salt and fill the wells 1/2 half way. Add spinach and top with shredded cheese and bake for 20mins.


Perfect protein packed breakfast food or on-the-go snack!


Serve with 2 slices of light rye bread and glass of skim milk for the perfect post-workout meal!


Blueberry Spinach Smoothie

Summer is finally here and it’s time to head outdoors to enjoy some sunshine. Here’s a quick & refreshing blender breakfast that I’ve been drinking in the mornings before we head out to the playground.

  • 3/4c Orange Juice
  • 1cup of Frozen Blueberries
  • 1/2cup of Frozen Spinach
  • sometimes leftovers from Baby’s Banana & Avocado Breakfast (but most of the time she eats like a champ, so I rarely get leftovers)

On days where I get a chance to sit down for breakfast, this smoothie goes great with a slice of rye bread and natural peanut butter.

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 Enjoy !!!

Breakfast Omelette in 5 Minutes !!!!!

One of the cool things about being a stay-at-home mommy is that you sometimes get a chance to make a good hearty meal for breakfast (even though you might just get 5 minutes or less to eat it) 😛 The point is that you get to eat it!

My favourite breakfast is a veggie filled omelette (complex carbohydrate + good source of protein).

Now, the key to have this breakfast ready in just 5 minutes is to have a “prep day”. Basically a “prep day” for us is taking one day out of the week and for just a couple of hours we plan out our meals for the rest of the week and then we cook some meat dishes for lunches & dinners and chop up all the vegetables that we are going to use for the week.

For this breakfast omelette all we have to do is heat up the pan and crack some eggs.

Tri-colour peppers, Onions & Mushrooms. Pre-chopped & stored in air-tight containers
Currently I’m using 3 whole eggs, once I’m no longer breastfeeding. I will reduce to 1 whole egg and 2 egg whites. FYI – each egg yolk contains 3grams of protein & 3 grams of fat. A great source of iron, vitamins & minerals for breastfeeding Mamas.
I love using coconut oil for everything.
I love using coconut oil for everything.
Pan fry the vegetables for about 2-3mins on high heat.
Pour in the scrambled eggs and reduce heat to medium for about 2-3mins
Add a glass of cold milk for extra calcium & 1 slice of multigrain toast for An Awesome Healthy Breakfast!


Mommy Mornings: Blender Breakfast

We all have mommy mornings! If you’ve followed my blog, you’ll know that there is never an excuse to skip breakfast. (not even on mommy mornings) If  you need help to get started with some quick breakfast ideas, you can get it on my post about Breakfast On-The-Go here. A good quality blender will now become your new best friend! Mommy Power Morning This was my go-to-breakfast during my 2nd trimester, when eating was a challenge and I was diagnosed with anemia (iron-deficiency). Spinach is a wonderful source of iron and the orange juice (with natural vitamin C) aids in iron absorption.

  • 1 cup of 100% Orange Juice
  • 2 cup of Spinach
  • 1/2 cup of Blueberries (use frozen if fresh is not available)
  • 1 Whole Banana


Blend & Enjoy

Baby Mama Morning Only have time to feed baby? or feed mommy? Blender Breakfast will allow you to feed both! Nothing goes to waste in this house, since our little darling has started solid foods and a lot of her food is on trial, there are lots of leftovers. Here’s what I like to do with them.

  • 3/4 cup of 100% Orange Juice (not from concentrate)
  • 1 cup of Spinach
  • 1/2 Banana (leftover from baby’s breakfast)
  • 1/4 Avocado (leftover from baby’s breakfast)
  • 1/4 Baked Apple (leftover from baby’s breakfast)
  • Throw in whatever else leftover from baby’s breakfast (chances are it was something nutritious anyways!!!)

Blend & Enjoy

High Protein Fruity Morning This also makes a great post-workout meal, or an evening snack (by omitting the banana & mangos) and using 1 cup of blueberries instead.

  • 1 cup of Unsweetened Almond Milk
  • 100 g of Unsweetened Greek Yogurt
  • 1 scoop of Your favourite vanilla protein ( I use Kaizen NATURAL WHEY)
  • 1 Whole Banana
  • 1/2 cup of ripe mangos (pre-sliced the night before)
  • 1/4 cup of strawberries (use frozen, if fresh is not available)


Blend & Enjoy

Breakfast On-The-Go

I was really inspired to write this post about having Breakfast On-The-Go, after receiving a photo text from my little sister this morning. She showed me a picture of her on-to-go breakfast and it was a bottle of Orange Juice 😛 .

Here are a few healthy & easy breakfast on-the-go options

You can try my Breakfast in 3 mins with full instructions here.

Breakfast in 3 mins

You can make this Veggie Omelette in 5 mins.

Veggie Omelette

Quick Tips;

  • Pre-crack the eggs night before and store it in an airtight container.
  • Pre-chop a week’s worth of veggies and store it in an airtight container.
  • Wrap this omelette up in a small whole wheat tortilla and throw it in a ziploc bag.


Homemade muffins, bake a batch on Sunday night and grab one on the go throughout the week *Recipe to Follow Soon*


My favourite Breakfast On-The-Go, Blender Breakfast! Especially on Mommy Mornings.

Blender Breakfast Shake#3

Care To Share?

I hope these suggestions help you avoid the common mistake of skipping the most important meal of the day, I would also love to hear about what you like to eat on the go?

Breakfast in 3 Minutes !!!

Gone are the days, when I was able to sleep-in as long as I wanted and took my sweet time to take a long hot shower in the morning before skipping downstairs to make my breakfast. Nowadays, it’s a good day when i can eat breakfast before the baby wakes up before me 😛 But I can’t stress enough about the importance of having a good quality breakfast first thing in the morning (after the lemon water cleanse, of course) but this is especially important for breastfeeding mommies because our babies only get what we consume in excess, so this is not the time to skip your meals or cutting calories.

This is my favourite breakfast (I eat this on most days)

What you’ll need:

  • 3tbsp of Quick Oats
  • 1cup of Skim Milk or (Almond Milk)
  • 1small Banana (mashed in separate bowl)
  • 1/4cup of walnuts
  • 1/4cup of raisins
  • optional: crushed almonds, flax seed, pumkin seed, sunflower seed etc.

How to Prepare:

  1. Combine quick oats & skim milk in microwave-safe bowl and heat on high for 3mins.
  2. Mashed banana with a fork in a bowl  and add raisin, walnuts and a dash of cinnamon
  3. Pour cooked oatmeal over mixture and mix well.

Breakfast in 3 mins


I hope you enjoy this as much as I do!