Berry Banana Smoothie

Yield: 2 smoothies

  • Banana, extra ripe (1 each)
  • 1/2 cup frozen berries
  • 2 cups milk, regular or non-dairy


  1. Place all ingredients in a blender
  2. Blend, serve and enjoy

Everyday Egg Sandwich


  • eggs (1 per omelet)
  • sautéed vegetables, any kind


  1. Preheat oven to 325 degrees Fahrenheit
  2. Decide how many omelets you are going to make. Count 1 egg per omelet and 1/4 cup sautéed vegetables
  3. Ready your omelet molds or pan with a light coating of cooking spray
  4. Dice and sauté any vegetables you’d like to add to your breakfast omelets. You can add onion, peppers, and greens, like kale or swiss chard, but all kinds of vegetables will work, mushrooms, peas, you name it!
  5. Scramble the eggs with a pinch of salt, pepper, and a splash of water or milk (optional)
  6. Distribute the veggies among the molds, and evenly pour the egg mixture over the veggies
  7. Bake the omelets until they are just set. Allow to cool for a few minutes, then untold onto a sheet pan and freeze. Once omelets are frozen, they can be transferred into a freezer bag for storage

Serve as a sandwich:

  1. Reheat omelet on a plate in the microwave for about 1 1/2 – 2 1/2 minutes, making sure that it reaches at least 165F in the center.
  2. Toast bread of your choice. when omelet is hot, place it on a toasted bread, and top with sliced cheese.

Baked Oatmeal with Blueberries

Serves 4-8

  • 2 cups rolled oats
  • 1/2 cup maple syrup or honey
  • 1 teaspoon baking powder
  • 1/4 – 1/2 teaspoon salt
  • 2 cups milk
  • 1 large egg
  • 2 tablespoons unsalted butter, melted and cooled slightly
  • 2 teaspoons pure vanilla extract
  • 2 cups blueberries, or other berries, fresh or frozen


  1. Preheat the oven to 375F
  2. Butter of spray an 8-inch square baking dish
  3. In a bowl, mix together the oats, baking powder, and salt
  4. In another bowl, whisk together the maple syrup, milk, egg, butter, and vanilla extract
  5. Cover the bottom of the dish with 2/3 berries. Cover the fruit with the oat mixture. Drizzle the milk mixture over the oats. Jiggle the baking dish on the countertop to make sure the milk mixture is distributed through the oats and fruit. Scatter the remaining berries across the top.
  6. Bake for 35-45 minutes, until the top is golden and the oat mixture has set
  7. Remove from the oven and let cool for a few minutes. Serve with additional maple syrup if desired

Homemade English Muffins

Yields: 20 each

  • 2 cups milk
  • 3 tablespoons butter
  • 2 1/2 cups whole wheat flour
  • 2 teaspoons instant yeast
  • 1 1/2 teaspoons kosher salt
  • 2 tablespoons sugar
  • 1 egg (each)
  • 1 cup cornmeal, grits, or semolina


  1. Warm the milk to about 110F, either in the microwave or on the stovetop
  2. Melt the butter and allow to cool slightly
  3. Place al dry ingredients, except for the cornmeal, into a stand mixer fitted with a paddle (this is unusual for making bread doughs, but this dough is very soft so the paddle works well in this case)
  4. Turn the mixer on low, and add the butter, egg, and drizzle in the milk while the mixer is mixing. The dough should come together and be very soft
  5. Increase the speed of the mixer to medium-high and continue to mix for 5 minutes. The dough should still be soft and should begin to pull away from the sides of the bowl
  6. Scrape down the dough and gather it into a ball in the middle of the bowl, cover with plastic wrap and place into the refrigerator overnight.
  7. The next day, prepare several sheet pans with parchment paper, a large skillet (or griddle), and a plate with the cornmeal or grits
  8. Preheat the oven to 350F and place the skillet on the stovetop on medium to medium-low heat to preheat while you are shaping the muffins
  9. Scrape the dough out onto a clean workspace, arrange it into a uniform mass, and cut into 20 equal pieces
  10. Roll each piece until round, cover with plastic and allow to rest for approx. 10 minutes
  11. Press each roll into the cornmeal on both sides, and flatten into a disc about 1/4 thick and 4″ in diameter. You may find it helpful to use a small rolling pin. Place the rounds onto a parchment-lined sheet pan. Cover and allow to rest for 10 minutes
  12. Fit as many rounds into your skillet as you can, cook for about 4 minutes on each side. The muffins should brown on the bottoms and rise while they are cooking. Adjust heat accordingly so that they do not burn
  13. Place the muffins onto a papered sheet pan and immediately place into the oven, while you cook the next round of english muffins. Make sure to wipe out the cornmeal from the skillet in between batches of muffins so that is does not burn
  14. When the next round of english muffins is ready to go into the oven, the first bath should be done. The interior temperature should be about 205F
  15. Allow english muffins to cool completely before freezing in a plastic ziplock bag. One option is to slice them 3/4 of the way through before freezing so that they are ready to go for a quick breakfast sandwich

Smoke Salmon with Avocado, Lime and Red Onion

Serves: 4

  • 8 ounce smoked salmon
  • 1 avocado
  • 1/4 red onion
  • 4 tablespoons lime vinaigrette
  • 4-8 slices of bread of your choice


  1. Toast your choice of bread
  2. Thinly slice red onion (1/16 thick)
  3. Slice avocado and arrange on the toast
  4. Top with smoked salmon and red onion then drizzle with the lime vinaigrette

Lime Vinaigrette

Yields: 1/3 cup

  • Approx. 2 tablespoons Lime juice – freshly squeezed
  • 1 teaspoon dijon mustard
  • 1 teaspoon honey
  • pinch salt
  • pinch pepper
  • 1/4 cup olive oil


  1. Place all ingredients except for olive oil in a bowl and whisk together
  2. While still whisking, drizzle in the olive oil a little at a time
  3. Drizzle over smoked salmon, avocado, and red onion
  4. Store any leftover vinaigrette in the refrigerator
    Posted: April 1, 2017