Category Archives: eggs

ask the nutritionist: breakfast on the go


Breakfast is often times the first meal that we neglect, whether we are trying to skip meals or would prefer to spend the extra time sleeping. But as we’ve been told since we were young, “breakfast is the most important meal of the day” and there really is some truth to that. We’ve been “fasting” all night and we need some energy to focus and perform our best, whether it be at school, work, or play.

When I was in high school, eating breakfast, was like, totally not important to me. I was focused on the essentials: finding the perfect Abercrombie & Fitch outfit and making sure my bangs were curled just so.  My mother being oh-so-wise would make fresh waffles for my brother and I, which if we couldn’t eat whilst getting ready for school, we could take along in the car with us. Very Pleasantville of her, don’t you think?


Abercrombie & Fitch is no longer cool (I don’t think?), my bangs no longer need curling and I’ve fully embraced breakfast. My day just wouldn’t be the same without it, nor would you want to be in my presence if it was missed.  Here are some of my breakfast staples – I often eat my meals in courses- an egg at home first thing and then something a little more substantial at work. I prefer splitting my meals up a bit, but obviously everyone will have different preferences!

Normal Breakfast:

  • First Course: Coffee and Coconut Creamer
  • Second Course: An Organic Egg (fried or hard boiled)
  • Third Course: Oatmeal & Peanut Butter, Hemp or Sprouted Bagel or Smoothie

Oddly enough, I rarely find the need to switch up my breakfasts, I love having a combination of proteins, fats and carbs. On weekends at home the taster will often make some omelets or something a little more exciting! (ie. bacon) But if you like some variety, here are some other ideas:

  • Cedarlane’s ready-to-go omelette
  • hard boiled egg and slice of sprouted bread
  • fruit, bread and peanut butter/almond butter
  • greek yogurt, cereal and peanut butter/almond butter
  • smoothie: almond/coconut milk, juice, spinach, fruit, amazing grass and/or protein powder, flax seeds, chia seeds, etc.

Do you eat the same things for breakfast or do you have to switch it up?



Filed under ask the nutritionist, coffee, eating local, eggs, fats, protein, Uncategorized, whole foods, whole grains

what to do with 15 pounds of morels

Since all of my friends and family know I love food, I am the recipient of some interesting calls at times. I can handle, “what do I do with zucchini and onions” or “what should I do with truffle oil,” but the question I received last night stopped me dead in my tracks.

“What do I do with 15 pounds of morel mushrooms?” left me screaming expletives that I would never repeat in front of my mother. It just isn’t fair I wailed. I want to go out in the woods and forage for mushrooms but lets be real, even more than that, I want pounds and pounds of morels at my disposal that I don’t have to pay $50/pound for.

The call came from my brother who is currently 25 and single, a wild land firefighter, and living in Idaho. Don’t ask me to elaborate where in Idaho, all I know is that he lives 3 hours from the nearest grocery store, doesn’t have the internet and can’t get cell service to save his life. I’m not sure which of those situations is worst but I’m leaning towards the grocery store.

The upside of Idaho is that the shirt I bought him a few years back will finally come in handy for something.

But getting back to the mushrooms, when I asked him what he had already done with them I was reminded of the Forrest Gump Movie when Bubba is describing the many ways to eat shrimp.

Drew has already sautéed in butter, put them on pizza, deep-fried (yes, I was horrified too), breaded and sautéed and was simply running out of options. I requested that he overnight me a few pounds, but then I remembered that he would probably have to send them via horseback or something and that simply won’t cut it.

My immediate thoughts were to put them in a Quiche and include them in a pasta dish. But since I have access to things like the internet I told him I would see what I could find. As of no surprise, there are endless amounts of delicious-sounding morel mushroom recipes, so here is what I would make with a stash of morels.  Just in case you have a few pounds lying around 😉

Lasagna with Asparagus, Leeks and Morels

Fettuccine with Morel Mushrooms and Sage Cream

Scrambled Eggs with Ramps, Morels and Asparagus

Beef Tenderloin Steaks Stuffed with Morels

Creamy Mushrooms on Toasted Country Bread

Spring Vegetable Sauté

What would you do with a pound of morels?


Filed under ask the nutritionist, cheese, eating local, eggs, farmers market, focus on, herbs, in season, Recipes, vegetables, website

maple & mascarpone stuffed french toast

Sometimes breakfast can be a bit boring, or even mundane, but this? There is nothing boring about this breakfast. Buying those maple crystals has turned into a very good decision. Especially when inspiration for a mascarpone-maple stuffed french toast stemmed from them.

In terms of breakfast, I’ll choose eggs over french toast, waffles, pancakes, etc. any day. But this french toast may just make me reconsider that. The creamy, sweet filling between whole grain bread left the taster saying, “more please!”

I certainly don’t make french toast on a regular basis, perhaps partly because I always freeze my bread so I never need to use up bread, but I’ll be finding excuses to make this again. Buying too much fresh bread can never be a bad thing, can it now?

Make these for a special, lazy breakfast, for company or mini versions for bridal and baby showers – they are sure to be a crowd pleaser.

Maple & Mascarpone-Stuffed French Toast

  • 2 whole eggs, whisked
  • 2 oz mascarpone cheese
  • 1 Tbsp maple granules
  • Day old whole grain baguette, thinly sliced (about 10 slices)
  • 1 Tbsp butter
  • maple syrup

Heat large pan over medium heat. Mix the mascarpone and maple granules together. Spread about 1/2 Tbsp of the mascarpone mixture on bread slice and top with other slice. Let soak in egg bath for about 2 minutes per side. Add 1 Tbsp butter to hot pan and place french toast pieces in pan. Cook for about 2 minutes per side. Serve with a dollop of mascarpone mixture and drizzle with maple syrup.


Filed under breakfast, cheese, eggs, Recipes, Uncategorized, whole grains

ask the nutritionist: eating for bone health

One of the things I love about “nutrition” is that you can change and improve your diet to protect your health and actually see the benefits making a difference.

One of the many health topics women need to be aware of is bone health. I will admit, it is a topic that I’ve kind of ignored in the past, but because osteoporosis runs in my family, it is a topic that I can no longer be ignorant of. We often think of just getting enough calcium to prevent osteoporosis and while that is certainly part of the prevention plan, having a glass of milk won’t cut it on its own.

Osteoporosis literally means “porus bones” and it causes bones to become very fragile and brittle.  Low bone density is also problematic and can lead to osteoporosis.

What can we do to protect ourselves against it?

“How likely you are to develop osteoporosis depends on how much bone mass you attained in your 20s and early 30s (peak bone mass) and how rapidly you lose it later. The higher your peak bone mass, the more bone you have “in the bank” and the less likely you are to develop osteoporosis as you age.” source

I have a few years left to build up my bone mass and then its all about the maintenance. This is one of the reasons it is so important to be aware of bone health now – later in life, you can only maintain it, not build it!

The three main ways to build up and maintain bone mass are:

  • calcium: the recommendations change throughout a lifetime, if unable to reach these levels through food – a calcium supplement is recommended

Up to 1 year old — 210 to 270 milligrams (mg)

Age 1 to 3 years — 500 mg

Age 4 to 8 years — 800 mg

Age 9 to 18 years — 1,300 mg

Age 19 to 50 years — 1,000 mg

Age 51 and older — 1,200 mg


  • vitamin D: helps your body absorb calcium – your body can make on its own with sunlight, and it is also present in some foods but I also take a supplement because I don’t spend that much time in the sun. Optimal amounts are not yet known, aim for about 1,000 IU’s/day

  • exercise: helps build strong bones as well as slow bone loss – aim for weight bearing exercise and strength-training in addition to regular cardiovascular exercise

So what do we eat?

We all know that most dairy products are a good source of calcium, but many of us can not tolerate dairy or avoid it entirely.

  • Good sources of Calcium: dairy products, fish, tofu and tempeh processed with calcium, calcium-fortified foods, greens like kale, collards, mustard greens

Vitamin D as we know can be produced in our bodies with natural sunlight but there are also a few food sources that contain Vitamin D:

  • Good sources of Vitamin D: milk (most milk in the US is fortified with Vitamin D), eggs, fortified foods

Do you take precautions to ensure your bones are healthy?


Filed under ask the nutritionist, cheese, eggs, salad, vegan, vegetables, whole foods

truffled deviled eggs

One thing I’ve been wanting to make since I received truffle salt is deviled eggs – with truffle. Doesn’t it just sound heavenly? I tried it in scrambled eggs, which turns them into a decadent treat but deviled eggs was next on my list.

I figured these upscaled deviled eggs could benefit from the addition of caramelized shallots in replacement of raw onions- a decision that I can confidently say, was a good one.

They would make the perfect cocktail party fare or be a wonderful addition to a brunch. Either way they are sure to impress.

Truffled Deviled Eggs – makes 16

  • 8 hard-boiled eggs
  • 1 shallot, minced
  • 1/2 Tbsp olive oil
  • 3 Tbsp light mayonnaise
  • 1 tsp mustard
  • 1 1/2 tsp truffle salt
  • pepper
  • chives

Peel eggs and cut in half, lengthwise, being careful not to break the whites. Remove yolks and set in a medium size bowl. Heat olive oil in pan over medium heat and add shallots, cooking until starting to brown, about 4-5 minutes. Add shallots and remaining ingredients to egg yolk bowl and mash to combine. Fill egg whites with yolk mixture. Top with chopped chives if desired.


Filed under appetizers, eggs, fats, herbs, protein, Recipes, Uncategorized

breakfast quesadilla

The Breakfast Quesadilla at the French Meadow Cafe has got to be one of my favorite items on the menu. Sprouted tortillas? Love. Eggs? Love. Spinach? Love. Cheese? Obviously.

It has been far to long since I’ve visited the cafe, but I was craving that quesadilla so I decided to make it myself. The taster suggested adding some peppers, onions and mushrooms to the egg mixture and I’m always happy to add some extra vegetables to meals – the more vegetables the better in my book.

While this may be called a Breakfast Quesadilla, I consider  to be a well-balanced meal anytime of the day. And I can tell you from experience that it happens to taste wonderful at dinner time.

Breakfast Quesadilla – 2 servings

Spray pan with cooking spray and add onions, peppers and mushrooms, stirring occasionally over medium heat. Add eggs and cooked until set, 2-3 minutes. Heat large pan over medium heat. Place one tortilla in pan and layer with egg mixture, spinach and cheese. Top with other tortilla and cook until cheese has melted. Slice and serve with guacamole, salsa and jalapeño sour cream.



Filed under cheese, eating local, eggs, great meals, protein, Recipes, restaurants, Uncategorized, vegetables, whole foods, whole grains

korean rice bowl…

…on a plate. I haven’t had a ton of experience with Korean food, especially after a very unfortunate experience with kim chi. (This may also explain my lack of a decent-sized bowl that would actually contain all of this) But after this delicious plate, full of flavor, I can’t wait for more!

While we didn’t follow all of the dining etiquette rules that go along with Korean cuisine, and certainly not the one requiring you to turn down a drink three times before finally accepting it, I remembered what I like about Asian meals – the ability to combine whole grains with vegetables and its use of meat as more of a condiment than a main component.

Korean Rice Bowl with Steak, Vegetables & Fried Egg inspired from Bon Appétit – 2 servings

  • 2 cloves garlic, minced
  • 2 Tbsp ginger, minced
  • 1 Tbsp sriracha
  • 1 Tbsp soy sauce
  • 1 Tbsp brown rice vinegar
  • 3 Tbsp lime juice
  • 8 oz grass-fed sirloin
  • 1 bunch asparagus
  • 1 large carrot, sliced into matchstick pieces
  • 1/2 red pepper, sliced into matchstick pieces
  • 2 organic eggs
  • 2 cups cooked brown rice
  • 3 green onions, sliced
  • Sauce: 2 Tbsp soy sauce, 1 Tbsp sriracha
  1. Combine garlic, ginger, soy sauce, rice vinegar, lime juice and sriracha. Add steak and marinate for at least 30 minutes. Grill steak for about 3-4 minutes per side and let rest for 5-10 minutes. Thinly slice and set aside.
  2. Cut asparagus into 2 inch pieces and saute in pan for about 4 minutes. Set aside.
  3. Spray pan with cooking spray and add eggs to pan. Cook until whites are set, but yolks are runny, about 3-4 minutes.
  4. Top rice with vegetables, meat and egg and sprinkle with sauce, green onions and sesame seeds.

Do you have any other Korean food recommendations for me?


Filed under eating local, eggs, gluten-free, great meals, in season, protein, Recipes, sriracha, Uncategorized, vegetables, whole foods, whole grains