Breakfast, Documents

Chia Seed Coconut Pudding – March 31 2016 Breakfast

Hello Everyone,

This was a great treat for breakfast and healthy too!

Give it a try…

  • 4 Tbs Chia Seeds
  • ½ Tbs Vanilla extract
  • 2 cups Coconut Milk (boxed or canned, full fat)
  • ½ cup sweetened coconut flakes
  • 1 Tbs honey
  • Extra sweetened coconut flakes, fruit, and granola
Chia Seed Coconut Cream Pie Pudding
  1. Put all ingredients in a container with lid, stir well, making sure chia is well incorporated into the liquid.
  2. Refrigerate overnight, or for 5-6 hours
  3. Serve with sweetened coconut flakes garnish, fresh fruit, granola, etc.

Another alternative option from is coconut mango chia seed pudding


Breakfast, Documents

Breakfast – March 27th 2016 Shrimp Salad with Quinoa

Hello Everyone,

I was tired of all the regular breakfasts’ out there so who says you can’t have veggies and fish (as protein) in the morning.  I think we are getting to familiar with the average breakfast but I would like to change that this week.


2 teaspoons grated lemon rind
1/2 teaspoon smoked paprika
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
7 teaspoons extra-virgin olive oil, divided
24 extra-large shrimp, peeled and deveined (about 1 pound)
Cooking spray
6 cups baby arugula
1 cup peeled jicama, cut into 2 x 1/4-inch strips
1 avocado, peeled and diced
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar (optional)
1/4 teaspoon sugar
1 ounce queso fresco, crumbled (about 1/4 cup)
1/2 cup of quinoa


1. Preheat grill to high heat.

2. Combine rind, paprika, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 teaspoon oil, and shrimp in a medium bowl. Thread 4 shrimp onto each of 6 (10-inch) skewers. Coat grill rack with cooking spray. Grill shrimp 2 minutes on each side or until done.

3. Combine 1 cup quinoa with 2 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Quinoa holds lots of water, so you have to make sure you drain it thoroughly after it’s cooked.

3. Remove shrimp from skewers. Combine shrimp, arugula, jicama, and avocado in a large bowl; toss gently. Combine remaining 2 tablespoons oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, lemon juice, vinegar, sugar and quinoa in a small bowl, stirring with a whisk. Add juice mixture to shrimp mixture, and toss gently to coat. Divide the salad among 4 plates.

Breakfast, Documents

Breakfast Idea -Breakfast strata primavera March 20th 2016

Hello Everyone,

This recipe I got from some work and research I did with the Big Bike and they sent me some healthy ideas for food.  This is a good one that I have been meaning to try so I thought I would share it with you and we could try together.  Please don’t be a stranger and leave your comments/modifications below!


  • 1 tbsp (15 mL) canola oil
  • 1 large onion, diced (about 2 cups/500 mL)
  • 2 cloves garlic, minced
  • 1/2 bunch asparagus (about 1/2 pound/250 g), trimmed and sliced into 1-inch (2.5-cm) pieces
  • 1 cup (250 mL) green peas, fresh or frozen
  • Canola oil cooking spray
  • 1 whole-wheat baguette or other crusty bread (8 oz/500 g), cut into 1-inch (2.5-cm) cubes (about 8 cups/2 L)
  • 6 large eggs
  • 10 large egg whites
  • 2 cups (500 mL) nonfat milk
  • 1 tbsp (15 mL) Dijon mustard
  • 1/4 cup (50 mL) freshly grated Parmesan cheese, lightly packed
  • 2 oz (60 g) part-skim mozzarella cheese, shredded (1/2 cup/125 mL)
  • 1 large carrot, shredded (1 cup/250 mL)
  • 1/4 cup (50 mL) sundried tomatoes, thinly sliced
  • 1 tbsp (15 mL) chopped fresh tarragon leaves or 1 tsp/5 mL dried tarragon
  • 1/2 tsp (2 mL) freshly ground black pepper


  1. In large nonstick skillet, heat canola oil over medium-high heat. Add onion and cook, stirring, until softened, about 3 minutes. Add garlic and continue to cook for 1 minute more. Add asparagus and cook, stirring occasionally, until just beginning to soften, about 1 minute. Stir in peas, remove from heat and set aside.
  2. Coat 9 x 13-inch (22 x 33-cm) baking dish with canola oil cooking spray. Arrange bread cubes over bottom. In large bowl, beat whole eggs, egg whites, milk and mustard together until blended. Add vegetable mixture, both cheeses, carrot, sun-dried tomatoes, tarragon and pepper, stirring to incorporate. Pour mixture over bread, making sure liquid saturates bread. Cover with plastic wrap and refrigerate overnight or at least 8 hours.
  3. Remove strata from refrigerator, uncover and allow to sit at room temperature while you preheat oven to 350 °F (180 °C). (Do not keep at room temperature for more than 20 minutes.) Bake until set and top forms golden brown crust, 70-80 minutes.


For more like this, please visit the Heart and Stroke – they have excellent recipes!



Breakfast, Documents

Breakfast Idea – Mar 13th 2016 English Muffin Pizza

Hello Everyone,

I found a fan favorite and I never tried Pizza for breakfast! It’s just not healthy in my mind but someone said just to try it once so I did.  It’s not my favorite but I will post one that I found pretty healthy anyways.

Serving 1-2

1 whole-wheat English muffin, split
1 small tomato, seeded and diced
1 teaspoon extra-virgin olive oil
1 thin slice (1/2 ounce) Canadian bacon, diced
1/4 cup shredded part-skim mozzarella cheese
Chopped fresh basil, for garnish

Add Any other healthy toppings you want and you can also go a gluten free way too with the English muffin.
Preheat the oven to 450 degrees. Line a small baking sheet with foil.

Place the English muffin halves cut-side up on the baking sheet. Top each with tomato and drizzle with the olive oil. Sprinkle the Canadian bacon over the tomatoes, then top with the mozzarella. Bake for 10 to 12 minutes, or until the cheese is melted and beginning to brown. Sprinkle with basil.

Per serving: Calories 300; Fat 13 g (Saturated 5 g); Cholesterol 20 mg; Sodium 670 mg; Carbohydrate 32 g; Fiber 6 g; Protein 17 g
Read it from a source

Good luck Everyone!