Easy Breakfast NO Carbs

Here we go! Another easy breakfast, so filling, and no guess what? You do not need potatoes or toast!

What you will need:

zucchini
yellow squash
onion
tomato
eggs
salt, pepper, cayenne, hot sauce (whatever you like)
hard parmesan cheese (optional)
olive oil

First, chop the squash, zucchini, and onion into bite size chunks. Heat some olive oil in a skillet and cook these stirring frequently with a wooden spoon. You want them softened but not mushy so keep checking them.

Then, cut a tomato into thick slices and grill them on the grill or in a pan. You want to release the flavor and they are better for you this way too :)

While all of this is happening cook your eggs either over easy or you can poach them. I have an egg poaching pan so this made ti very easy. I will attempt to tell you how to poach them without this pan, but I have never done it this way.

Poaching instructions:
boil a pan of water gently and add 1 tsp. of vinegar. 
create a whirlpool in the water using a wooden spoon.
crack the egg into the whirlpool continuing to spin the water
the egg strings should all head toward the middle of the water and the yolk.
lift this out of the water with the wooden spoon

After you have the veggies cooked and the eggs complete, plate it up however you like! Mine looked like this: 

I added a slice of provolone to my husband's and I do not eat cheese so I kept mine plain but you would never know this was not potatoes! I added the cayenne and a little chipotle sauce to the whole dish because I love the zest!

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Easy Breakfast: "Eggs in a Basket"

How many of you have an egg and a tomato in your kitchen at the same time? Most of us!! I found a great way to use the 2 together for a quick and healthy breakfast seasoned to your taste buds!

What you will need:

1 large slicer tomato or several roma tomatoes
2 eggs (cage free is best :)
spices you love
onions or chives optional

Step one:
cut tomato in half and scoop out the guts. (save those for a topping or salad later)
 If the tomato is "rolly" slice a small sliver off the bottom to keep it stable
 Place this tomato on parchment paper on a baking sheet

Step 2:
crack 2 eggs into the "baskets" you just made!

Step 3:
Season to your liking! Onion powder, garlic powder, I added chopped onions, YUM!

Step 4: 
Bake at 350 for 5-8 minutes depending on how hard or soft you like an egg. I added a piece of crusty bread and had some farm fresh slice ham.

This was an amazingly delicious and easy dish that can cook while you get in a few squats and lunges in the kitchen! You can do so much with this easy breakfast for flavor, the possibilities are endless!

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Energy boosting foods

Many of us have very busy schedules and we wait a long time between meals to eat. We rely so heavily on coffee, sodas, teas and other unhealthy caffeinated beverages to prop the eyelids open before the next meal. But what if you could naturally get your energy from foods? What if just adding or changing a few simple things in you diet could give you that sustained energy to get through to the next meal without having to stop at the vending machine or drive through?

Here are 4 simple ways to add foods to your already healthy diet to give you that kick in the butt energy you might desperately need!

1. Top those pancakes with peanut or almond butter AND 1/2 cup of strawberries instead of butter and syrup. Nut butters add B vitamins that help turn your food into energy. The protein and fat combo keep your energy up for hours

2. Replace croutons with chick peas on your salads at lunch. Chick peas are high in fiber, complex carbs, and protein for energy and staying alert. Croutons just add to simple carbs which turn to sugar and add to you mid afternoon crash! You can add them wet from a can or you can buy them dry roasted. Want to create your own? Pat them dry from the can, add olive oil, salt, pepper, and any other spice you desire, and bake in the oven at 400 degrees for 30-40 minutes

3. Add orange slices to a kale or spinach salad. Orange slices soak up more of the iron from these green which add to your sustained energy levels. The vitamin C from the orange help convert the plant iron to an easily absorbed form of iron.

4. Throw 1/2 cup of whole grains into your stir fry. I would choose brown rice or quinoa because we do not eat gluten. The grains that are high in fiber aide in the body's serotonin production. Serotonin is a neurotransmitter linked to better moods and these high fiber foods can help add to your all day energy levels to keep you going for your busy life

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"You life does not get better by chance, it gets better by change."

5 Ways to Boost your Immunity with food

AS the kids go back to school they are already coming home as giant walking petri dishes! My son is not even in school, as we home school him, and he is already sporting a fresh new snotty nose and a cold! It's only September for crying out loud. This prompted me to go back to my roots and remember how foods can naturally fight this and help keep the rest of us well! 

Here are 5 Quick and totally easy ways to keep your family healthy this season, and I bet your kids will enjoy them all!

1. Add avocado to your smoothie. Smoothies and shakes are becoming a great way to get your necessary protein, fruits and veggies for breakfast. They are also a quick way in our busy world to be able to get breakfast on the run. With natural immunity boosting products like www.myshakeology.com/dawnjeter1 for you protein, all you have to to is add the avocado and ice! Avocados have disease fighting antioxidants and healthy monounsaturated fats, which can help your body absorb immune-boosting vitamins. 

2. Roast, grill, or Saute tomatoes. We all love a little salted tomato, especially this time of year when the gardens are overflowing with them. I believe nature was telling us something when she created the cycle of production for this time of year! As study from the Journal and Agricultural and Food Chemistry shows that cooking these bad boys jacks up the levels of phytochemicals such as lycopene. These phytochemicals are disease fighting and your body can absorb them better when the tomato is cooked lightly.

3. Brazil NUTS!! We love these HUGE nuts. They seem to be the most flavorful and frankly, when you crack nuts, well, these give you the most bang for you buck! Throw some into your granola. I just recommend you watch your sugars in standard grocery store brands. They have a high source of selenium. Selenium is a mineral that helps your body make infection fighting cells. Just 2 of these nuts has your recommended daily dose.

4. Use citrus zest for seasoning. Using citrus to season your foods not only helps kill or prevent bacteria that can linger on food but adds in a vitamin C kick at a nutritional level and those antioxidants that have anti-inflammatory properites. One of my favorites is to toss lightly steamed broccoli in a tsp. of Olive oil, lemon and orange juice, sea salt, and the shredded zest of the orange and lemon. YUM!

5. Replace the Mayo! You can use a lowfat plain yogurt mixture with fresh chopped herbs like basil or rosemary. A little dill gives it a "ranch" like flavor for veggies dipping! Herbs contain anti-inflammatory properties and infection fighting compounds. Yogurt contains probiotics that give your immune system a boost. I do, however, recommend goat milk yogurt or other non dairy replacements to yogurt as the protein from cow milk yogurt can be a source of inflammation itself.

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"Your life does not get better by chance, it gets better by change."