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Breakfast is the Most Important Meal!


Nutritionist, Carly Knowles talked about how important breakfast is! Click here for more information about Carly.

Roasted Banana and Almond Butter Breakfast Cookies

These breakfast cookies are a hit with my family and my patients. They’re perfect for those busy bodies that often skip breakfast. Not only are they convenient and so tasty (roasted bananas are the best!), they’re loaded with protein—7 grams per cookie! This is something everyone can get behind.

2 bananas, peeled and sliced lengthwise 3 tablespoons maple syrup, divided 1/4 teaspoon cinnamon 1 cup quick cooking rolled oats 2 cups super fine natural almond flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon sea salt 1 cup almond butter 2 tablespoons coconut oil, melted 1 1/2 teaspoons vanilla extract 1/4 cup raw almonds, chopped 1/4 cup raw walnuts, chopped Preheat oven to 400 F. Place your bananas on a baking sheet lined with parchment paper. Drizzle 1 tablespoon maple syrup over bananas and sprinkle with cinnamon. Roast in the oven for 15 minutes or until juices are golden brown. Set aside to cool. Reduce oven temperature to 350 F. Mix together rolled oats, almond flour, baking powder, baking soda, and salt to a large mixing bowl. In a separate mixing bowl, mash bananas with the back of a fork or a clean set of hands. Add all wet ingredients to the bananas including almond butter, coconut oil, 2 tablespoons maple syrup, and vanilla and mix well. Add the dry ingredients to the wet ingredients and mix until combined (hands again!). At this point, your dough should have the consistency of conventional cookie dough. Add more coconut oil if the dough needs more moisture and more almond flour if it’s too wet. Lastly, fold in chopped nuts. Using a 1/4 cup measure, make round dough balls with your hands. Place on a parchment-lined baking sheet 1-inch apart and gently flatten into discs. These cookies do not flatten or spread while cooking, so it’s important you shape them before baking. Make sure each cookie is relatively the same size, so they bake evenly. Bake for 10 minutes. Reduce the oven temperature to 300 F and bake for an additional 7-8 minutes or until the cookies are lightly golden on the bottom (do not wait for the tops to turn golden brown). Let cool slightly before handling. Enjoy with your favorite breakfast beverage. Makes 12 cookies.

Mexican Scrambled Egg Muffins with Tomato Salsa

These super satisfying egg muffins are high in protein and are simple and versatile too—customizable for a variety of taste buds and diets. 12 eggs 1/3 cup yellow onion, chopped fine 1/3 cup red bell peppers, diced 1/3 cup green bell peppers, diced 1/4 cup fresh cilantro, chopped 1/4 teaspoon sea salt Ground pepper, to taste 1/4 cup queso fresco, crumbled.

Preheat oven to 350 F. Lightly oil muffin tins and set aside. Do not line with paper muffin cups. In a large mixing bowl, add the eggs and whisk until light and fluffy, ~ 1 minute. Add all other ingredients except for the queso fresco and mix until fully combined. Using a 1/4 cup scoop, add 1/4 cup egg mixture into each muffin cup until evenly distributed between the 12 cups. Bake for 15 minutes or until eggs rise and are almost cooked through. Remove egg muffins from the oven and add crumbled cheese to the top of each muffin. Place back in the oven for 5 minutes or until the cheese is slightly melted. Remove egg muffins from the oven and serve hot as is or top each egg muffin with salsa. Store leftovers in an airtight container in the refrigerator for 3-4 days. Makes 12 egg muffins