Burn Brighter Coaching

Fitness and Nutrition Coaching for women over 35

Burn Brighter Blog

Viewing items tagged:

breakfast

Posted on   |  Awesome Foods

Super Easy Crockpot Breakfast

This is one one my fav’s!  It’s easy, people love it,  it’s great for busy work week dinners & brunch parties:)

I put it on top of  2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

ENJOY!

Ingredients

Softened ghee, to grease slow cooker 2 tbsp olive oil
1⁄2 cup diced yellow onion
1 pound ground lamb or beef crumbled.

broccolli florets – 3 cups ** optional

1 pound yams – peeled and shredded** optional

1 red bell pepper, seeded and diced

16 large eggs beaten
3/4 cup full fat coconut milk
3⁄4 tsp dry mustard

1⁄4 tsp cracked black pepper

COOK in crockpot – follow directions below

Grease the slow cooker insert with ghee
Cook onion in a skillet on stovetop, with olive oil for about 6 mins on low/med heat
Add the ground lamb to skillet over medium heat for 10-12 mins. Until lamb is browned.
Place shredded yams and or broccoli in slow cooker, packing down slightly
Add meat and onion mixture and the bell pepper
In a large bowl, whisk together eggs, coconut milk, salt, mustard and pepper . Pour into the slow cooker Cover and cook on low for 6-8 hours

Posted on   |  Awesome Foods

Best Smoothie! Video with guide.

This is my favorite smoothie recipe!  Chris and I enjoy this 6 days a week.  I suggest pre-making these & setting up two in the fridge. Keep up with busy days, stay full longer, feel and work better.

Here’s what is in One serving

Put all in a blender, mix well and put in 3-4 vessels. Freeze 1-2 to make it last longer and take some work off you in upcoming busy days:)

PRO TIP!  Make this just twice a week. I make enough for 4 smoothies on Fridays (I just freeze the other 3)  I don’t have a smoothie on Sundays.

Then I make it again on Wednesdays for 3 days. This helps me stay on track better.

No time to make a smoothie? Just toss in 1 scoop bone broth with 1 scoop amazing grass to a blender bottle. Add in water when you’re ready, shake it up and chug it down. (This does not taste as good as the full blender smoothie)

CLICK HERE to get more recipes + list of 16 top fiber foods

Fiber

Posted on   |  Uncategorized

Safe Egg Bites

Sooo Turns out the Starbucks Egg Bites – Sou Viex egg white bites

are SUUUUPER  NOT good for us.

Well, so long as you want to stay lean, boost your energy, not pack on a gut or feel crampy and crabby later

This is because these babies are chock full of low quality cow dairy!

As my clients know – Cow dairy has this intensely pesky protein (casein) that slow your metabolism AND inflames your body.

Heck the first ingredient in Starbucks egg bites is cottage cheese, there’s also dried whole milk powder in here and a bunch of other stuff that’s gonna piss your body off and act like kryptonite to your body and brain.

Instead – make up a batch of these! Save your body and some money

I pack these on busy days- super delicious cold and on the go.

**PLease know you can opt out of the spicy and change up your proteins! – Try ground beef or shredded turkey etc..I would 3-5x this recipe and freeze it… in fact that’s what I’m about to do tomorrow:)  ENJOY!

Spicy Tuna Egg Muffins
Yields 12 cakes (dbl or triple and freeze to have tons more down the road or for more people)

Ingredients

  • 3 tablespoons melted ghee, divided
  • 10 ounces canned albacore tuna packed in water, drained
  • 3 scallions, thinly sliced (about ⅓ cup)
  • 2 tablespoons finely minced fresh cilantro
  • 1⅓ cup mashed baked sweet potato
  • finely grated zest from ½ medium lemon
  • 1 tablespoon minced jalapeño pepper
  • 3 large eggs
  • ½ teaspoon red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 3 medium lemons, cut into wedges (optional)

Instructions

  1. Preheat the oven to 350°F, and use a brush to grease a 12 cup reg sized muffin tin  with one tablespoon of melted ghee. (Or skip this part and just line the tin with parchment muffin liners!)
  2. In a large bowl, mix together the tuna, scallions, and cilantro. Add the mashed sweet potato to the tuna mixture, and gently combine.
  3. Then, mix in the lemon zest, jalapeño, the remaining two tablespoons of ghee, eggs, and red pepper flakes. Season with salt and pepper to taste.
  4. Use your hands to mix everything together because that way you can make sure that the fish chunks aren’t overly broken up.
  5. Scoop a ¼ cup of the mixture into each greased muffin tin cup and flatten with the back of a spoon.
  6. Bake the tuna cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.
  7. Transfer the cakes to a wire rack to cool. The easiest way I’ve found to get them out is to put the wire rack on top of the muffin tin, flip everything upside-down, and tap them gently on the counter.
  8. Grab a lemon wedge and squeeze some juice on your tuna cake before your pop it in your mouth. They’re fantastic right out of the oven. Alternatively, store them in the fridge in a air-tight container for up to four days, and when you’re ready to eat, skillet-fry the cakes in some melted fat over medium heat. Crisp the edges, and you’re good to go.

Also totally good to grab out of the fridge and eat cold on the way to whatever awesome stuffs you have waiting for you!

Posted on   |  Awesome Foods

(VIDEO + Freebie!)Your best tasting, lean making cereal for Grown Ups!

Breakfast can be a real bugger. Especially if you’re trying to stay lean and healthy

Cereal’s great, but unless you’re training for a marathon, you simply don’t need all that. Yup, even the real healthy kinds with labels that say ” Natural, Organic, high protein, fiber and anti-oxidants” on the label.

Unless your cereal label can say it has

AT LEAST 5g Protein, NO MORE THAN 6 g Sugar and LESS THAN 10 g of sugar you’re in for a roll over the top of your pants and hunger cravings all day long.

(That is super hard to find!  I did find an awesome store bought one for you. It’s in your Freebie Download!)

Time to face it..

Cereal is for KIDS! They have those super active growing bodies that use that stuff up.

So what’s a health seeking high performing grown up to do?!

I gotcha covered:) I engineered a super awesome recipe for busy lean seeking adults

Paleo Chocolate Coconutty Granola! Chock full of everything YOU NEED

GF,Dairy Free AND Sugar Free (raw honey only)

It’ll keep your mitts off those pastries and breakfast goodies that keep popping up in your mornings. ALSO It tastes  freakin’  delicious and fills you up for at least 4 hours. I chow down on this at least 5 days a week, no matter where I’m at!

Here’s a peek at what I have in store.

I’ve also got your Best Ready Made/ STORE BOUGHT option. If making your own is a joke:)

CLICK HERE to get your complete guide. Recipe + Best option to buy

AND your QUICK  GUIDE  to eat this anywhere your day takes you (airport, car, office, coffee shop..)

CLICK HERE to get my Downloadable Recipe + Store Bought Option  step by step guide that keeps this in your AM routine, no matter where life takes you!

Posted on   |  Awesome Foods

Meat Muffins! Perfect for Lunch

Okay, so they don’t have the most sexy title, but I call it like it is 🙂

You most likely saw my post on Facebook or Instagram- if not here’s the video introducing these little nuggets to you.

Oh! real quick, join me on my Facebook Page next Wednesday, May 17 at 4:30 PM. I’ll be talking shop bout salads. Exactly what you need in your bowl, What you DON’T need to worry about and some awesome dressings (store bought and Homemade) See ya then:)

back to the muffins:

I love doubling or even tripling this and packing a couple for lunch on busy days. Great for grab and go breakfast as well!

2 muffin baking sheets/tins lined with cupcake/ muffin liners

Preheat oven to 375 degree F

In a large bowl put all these goods and stir well

  • 4 eggs
  • 1 large cooked yam – pre cook at 450 for 45 mins. ( I do this a couple days in advance)  OR shred yam in food processor.. no cooking needed. The baked yam works better though
  • 3 cups thinly chopped COOKED turkey OR any other meat (beef, lamb, tuna, salmon, chicken)
  • 1/2 red onion finely diced
  • 1/2 small green jalapeno pepper- seeds removed and finely diced
  • 1 tsp pink himalayan sea salt
  • 2 tsp black pepper
  • 2 tbsp lime juice

Using a large spoon – scoop up about 1/4 cup into each liner. Bake for about 25 mins.

ENJOY!  Lasts up to 6 days.

OH!! You can freeze these as well and defrost for later use.  Love doing this so when busy weeks hit I’m golden.