Maziekas Wellness Coaching, Inc

Maziekas Wellness Coaching, IncMaziekas Wellness Coaching, IncMaziekas Wellness Coaching, Inc
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    • Home
    • Blog
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      • Breakfast
      • Lunch
      • Dinner
      • Snacks
      • Sides
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    • Contact
    • FAQ

Maziekas Wellness Coaching, Inc

Maziekas Wellness Coaching, IncMaziekas Wellness Coaching, IncMaziekas Wellness Coaching, Inc
  • Home
  • Blog
  • Jess's Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Sides
  • Training Packages
  • UTrain Online
  • Contact
  • FAQ

Let's Talk Breakfast...

There's much to see here. Take your time and look around. I am not a gourmet chef by any means! I am a busy mom of 3 kids, trying to balance work and home life. I promise my recipes are all about keeping it simple. They don't always appeal to everyone in my house so try them out and see what works for yours.

Camryn's Favorite Pancake Breakfast

Cammie is my oldest daughter.   She is definitely my pickiest eater.   I came across this pancake recipe a few years ago.  I adapted it a bit to what you see below.  It has become a fan favorite in my house, and I have been making them weekly ever since (they store great in the fridge for the week but you can freeze them too).  My favorite thing about the recipe is its versatility.  Once you have a great base, you can add the filling you like.  We do chocolate chips in my house but I have done plain, banana, and blueberry as well.  You can also choose your topping of choice.  You can top with fresh berries, opt for grass fed butter and organic maple syrup, or one of my favorites is plain pancakes with some almond butter spread and pumpkin seeds sprinkled on top. Creative license is endless with these!


**yields 10-12 servings. 


Ingredients

  • 1 c almond flour
  • 1/4 cup coconut flour
  • 1/2 tsp baking soda
  • dash of cinnamon
  • 3 eggs
  • 1/2 cup water
  • 1/2 cup full fat coconut milk
  • 2 tbsp melted butter
  • 1 tsp vanilla
  • pinch of sea salt
  • toppings of choice (nut butter, pumpkin seeds, grass fed butter, dark chocolate chips, pure maple syrup)


Directions

  1. In a medium bowl, whisk together eggs, coconut milk, water, butter, and vanilla.  In a separate bowl, whisk together flours, baking, soda, cinnamon, and salt.  
  2. Combine wet and dry ingredients and whisk until smooth.
  3. Heat nonstick griddle or pan.  Grease with coconut oil.
  4. Ladle 1/4 c pancake and cook 4-5 min per side or until golden brown.  

 

Tropical Green Smoothie

Ingredients

  • 1 cup alternative milk choice (almond, coconut, hemp, oat). ** I like using unsweetened almond milk 
  • ½  - 1 cup spinach
  • ½  - 1 medium banana frozen
  • ½ cup frozen mango 
  • ½ cup frozen pineapple 
  • Optional: 1 scoop collagen or protein powder.  
  • Optional: 1 tbsp chia seed or pumpkin seed
  • 5-6 ice cubes


Directions

  • Blend all ingredients until smooth.
  • Pour into a glass and enjoy!

Homemade Healthy Granola

Store-bought granola can have so much added sugar, it might as well be a dessert! Making your own at home allows you to enjoy a breakfast favorite without harmful hidden sugars and processed oils.  With so many ingredient options, you can really make it your own. Time to get creative!


Yields 8 cups


Ingredients:

  • 4 cups  old-fashion rolled oats  (I like Bob's Red Mill brand)
  •  1 1/2 cup raw nuts and/or seeds (Try any combination of my favorites: walnuts, pecans, almonds,  pumpkin seeds , sunflower seeds, chia seeds)
  • pinch of sea salt
  • 1/2 - 1 tsp cinnamon 
  • 1/2 cup of coconut oil ("unrefined" "extra-virgin" and/or "cold pressed"
  • 1/2 cup maple syrup
  • 1 tsp vanilla
  • 2/3 cup dried fruit, chop if large (I like cranberries, apricots, or figs.  Beware of brands that add more sugar.  Check the ingredient list)
  • Optional mix ins: dark chocolate chips, dried coconut, or your favorite nut butter (ie 3 tbsp almond butter)


Instructions:


  1. Preheat oven to 350 degrees F.  Line a large baking sheet with parchment paper
  2. In a large bowl, combine oats, nuts and/or seeds, salt and cinnamon. Stir.
  3. Pour in the coconut oil, maple syrup, and vanilla. Mix well to coat the oat and nut/seed mixture.
  4. Pour the granola onto the lined baking sheet.  Spread into an even layer.
  5. Bake until lightly golden ~ 25-30 minutes, stir half way but be sure to flatten out again with a spatula.  
  6. Let the granola cool completely before adding the dried fruit, chocolate chips, or coconut flakes.  If you want to "toast" the coconut flakes, add halfway through baking.
  7. Store in an airtight container at room temperature for up to 2 weeks.


*I like my granola in bigger chunks.  If you like pieces, chop and stir with a spoon.  I break mine into bigger pieces with my hands.  Personally, I serve mine with coconut milk or over plain, full-fat Greek yogurt and add fresh berries. For a paleo friendly version you can eliminate the oats.  It will yield less servings so try increasing the amount of nuts and seeds.  


Enjoy!

Almond Flour Blueberry Muffins

Recipe courtesy of Dr. Josh Axe- co founder of Ancient Nutrition 


Packed with four superfoods (almonds, eggs, coconut oil and blueberries), these muffins are tasty and super easy to make.  With protein, healthy fats, vitamins, minerals, and antioxidants, it's the perfect way to break your overnight fast the right way. 


Yields 12 muffins


Ingredients:

  • 2 cups almond flour
  • 3 eggs
  • ⅓ cup maple syrup
  • ½ teaspoon baking soda
  • pinch of sea salt
  • 1 teaspoon vanilla extract
  • 5 tablespoon coconut oil, melted
  • 1 cup fresh blueberries


Instructions:


  1. Preheat oven to 350 degrees F.
  2. In a bowl, combine almond flour, baking soda and sea salt.
  3. In a separate bowl, combine eggs, maple syrup, vanilla and coconut oil/ghee.
  4. Combine both mixtures together. Once well incorporated, add blueberries and mix.
  5. Fill a muffin pan with liners. Fill each liner with batter.
  6. Bake in oven for 15–20 minutes.

"Banana Bread" Overnight Oats

If you’ve never heard of overnight oatmeal, it's basically a no-cook method of making oatmeal where you soak the raw oats with milk. Soaking the oats allows for absorbing the liquid and softens them enough to eat uncooked.  Ideally, you do this overnight, hence the name.  I love prepping overnight oats on the weekend when I have a little more time, and having it for a few busy mornings during the work week.  These Banana Bread Overnight Oats taste like dessert for breakfast, but I know they are filling and nutritious and so easy to make! 


**Makes 4 servings


Ingredients:

  • 2 c gluten-free rolled oats (I love Bob's Red Mill brand)
  • 2 c unsweetened almond or coconut milk
  • 1 tsp vanilla extract
  • 3 tbsp raw honey or maple syrup
  • 3 tbsp almond butter
  • 2 tbsp chia seeds
  • 2 large ripe bananas
  • 3/4 tsp cinnamon
  • pinch of sea salt

Directions

  1. Pour the oats into a large mason jar (*quart size).
  2. Add almond milk, vanilla, honey or maple syrup, cinnamon, almond butter, and salt into a blender until smooth.  Pour this mixture into the jar with the oats.
  3. Mash the bananas in a bowl and add to the jar. Add the chia seeds. Stir or shake everything until well combined.
  4. Seal and allow to sit overnight in the refrigerator. 
  5.  When you are ready to serve, enjoy it cold right out of the fridge or reheat in a pot over medium-high heat, or in the microwave in a microwave-safe jar for about 45 seconds.  Either way, stir well and try a garnish w/ nuts, raisins, or additional chopped banana.  You may need to add a splash of  unsweetened almond or coconut milk to the desired consistency.  


Egg And Veggie Muffins

Despite decades of misinformation about eggs causing high cholesterol, eggs were finally exonerated in  2015 by the US Dietary Guidelines, finding no link between dietary cholesterol and heart disease.  Eggs are a perfect breakfast choice.   Organic, pasture raised eggs are rich in vitamins A and E, as well as in omega-3 fatty acids.  Eggs are also a great source of protein, keeping us fuller, longer and of course are delicious!  Most importantly, we have learned that we need to eat the whole egg!   Egg yolks happen to be the most nutritious part of the egg, containing powerful antioxidants.  I know we don't always have the extra time in the morning to make a healthy omelet and commit to a sit down meal.  I love making these egg and veggie muffins and storing them in the fridge or freezer for my busiest mornings.   You can really get creative with this recipe, choosing your favorite vegetable combinations, adding quality meats, and choosing various cheeses if you are not concerned with going dairy free.  I hope you'll try out this recipe and add it to your breakfast line up.  Enjoy!


**makes 12 muffins


Ingredients 

  • 8-10 eggs (organic, pasture raised)
  • 1 cup organic baby spinach - chopped
  • 3/4 cup finely diced bell pepper 
  • 1 onion, diced
  • 8 oz mushrooms, thinly sliced
  • salt and pepper to taste (additional spices optional: tumeric, paprika, basil, oregano, cayenne pepper)
  • 1/4 cup crumbled feta cheese* optional


**If you're not concerned with making these vegetarian,  fold in bacon, diced ham or crumbled sausage that you've already browned in a skillet before adding.   Always buy high-quality pastured varieties.  Look for "uncured, nitrate and nitrate-free, humanely raised, and/or crate-free".


 Instructions:

  1. Heat oven to 350F
  2.  Lightly coat a standard 12-cup muffin tin with coconut or avocado oil.  You can also use cupcake liners.
  3. Divide the chopped vegetables among the cups (~ 2/3 thirds of the way full).
  4. In a large bowl whisk together the eggs and seasonings until well combined.
  5. Fill each muffin cup 3/4 of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
  6. Bake for ~ 20-24 minutes, until a toothpick comes out clean.
  7. Let cool for a few minutes.  Use a butter knife to loosen the eggs around the edges before removing from the tin. 
  8. You can store in an airtight container in the fridge for 3 days or store leftovers in the freezer. 

Ginger Spice Smoothie

*Adapted from Dr. Mark Hyman's book, Eat Fat, Get Thin

This smoothie is a great alternative to a more traditional fruity blend.  With ginger and nutmeg, it has a refreshing spicy taste.  It's definitely a creamier thinner smoothie.  The ginger is great for promoting digestion, among its other well known  antioxidant and anti-inflammatory properties. Enjoy!


Serves 1


Ingredients:

  • 1 1/2 cups unsweetened almond milk
  • 2 tablespoons raw almond butter
  • 2 teaspoons fresh grated ginger
  • 1/4 teaspoon ground nutmeg
  • 1 handful baby spinach 
  • 1 scoop collagen
  • ice


Directions:

Place all the ingredients in a blender and blend until smooth and creamy. 

Strawberry Coconut Smoothie

*Adapted from Dr. Mark Hyman's cookbook, 10-Day Detox Diet

Coconut is a superfood with many health benefits including aiding in weight loss and stimulating the metabolism!  There are many forms of coconut you can use in recipes: coconut oil, coconut butter, coconut water, and shredded coconut like used in this smoothie. Paired with strawberries, this smoothie is a super delicious and nutritious breakfast choice. Enjoy!

Serves 1
Ingredients:

  • 3/4 cups unsweetened coconut milk
  • 1/2 cup unsweetened almond milk
  • 2 tablespoons raw almond butter
  • 3/4 cup frozen strawberries
  • 1/4 cup unsweetened shredded coconut
  • 1/4 teaspoon cinnamon
  • 2 tbsp chia seeds
  • 1 scoop collagen
  • ice


Directions: Place all the ingredients in a blender and blend until smooth and creamy. 

Acai Blueberry Smoothie

Looking for different ingredients for your morning smoothie?  I've got something for you to try!  Acai berries are small, deeply purple-colored berries that grow on the acai palm tree. I know the acai bowl has grown in popularity over the past few years but here is another way to add this superfood to your diet. Health benefits of acai are due to its valuable phytonutrients, especially anthocyanins, in addition to vitamin C, vitamin A and dietary fiber. Some studies show that acai is even richer in protective antioxidants than cranberries, raspberries, blackberries, strawberries, blueberries or the goji berry. Acai berries are also believed to help control your appetite, increase energy, help with many metabolic functions, and more.  Since I am a coffee lover, I added a tbsp of espresso powder for flavor and a boost of energy to start off my day.  Enjoy!


Serves 1

Ingredients:

  • 3/4 cup full fat coconut milk
  • 1/2 cup unsweetened almond milk
  • 1 packet unsweetened organic acai puree (14oz)
  • 1/2 cup frozen blueberries
  • 1 tbsp coconut oil
  • 1 tbsp chia seeds
  • 1 tbsp Certified Organic Espresso Powder (optional)
  • 1 scoop collagen
  • ice

Directions: Place all the ingredients in a blender and blend until smooth and creamy. 

"Keto" or "Butter" Coffee

from Mark Hyman

You've probably never thought abouting adding fat to your coffee. Once you taste the the creamy, frothy goodness,  I promise you won't miss milk at all. This recipe will keep you full for hours, boost your metabolism, cut cravings, and keep the brain sharp. Pro Tip: This can be used as a breakfast substitute and works best when accompanying a high fat, low carb eating regimen.  It can also come in handy when following an intermittent fasting protocol since it technically does not "break your fast".  It keeps you in the fat-burning state of ketosis by keeping your insulin levels low.


Ingredients

  • 2 cups of hot coffee (regular or decaf), ideally fresh brewed with organic beans
  • 2 tablespoons of grass-fed butter or ghee
  • 2 tablespoons of organic coconut oil or 2 Tablespoons of MCT oil
  • ½ teaspoon of organic cinnamon (optional) or 1 teaspoon of organic cocoa powder for a mocha

Directions

Blend until creamy. For best results, I suggest using a metal mesh filter in your drip coffee maker or a French press.

Non Dairy Coffee Creamer

From Dr. Axe

Whether you have a dairy sensitivity, you are in search of an alternative add-in to your coffee, or you follow a dairy-free diet, this recipe is for you! 

Coconut milk and coconut oil contain medium chain fatty acids, or MCTs, which are easily digested and converted to energy which makes this recipe not only delicious, but a perfect way to kick off your day!


Ingredients

  • 13.5 ounce can coconut milk
  • 1 tbsp vanilla extract
  • 2 tbsp coconut oil, melted
  • Honey, to taste
  • Sea salt, to taste (optional)

Instructions
Melt the coconut oil in a saucepan. Put all ingredients in a blender and mix until well-combined. Use in coffee as desired.  Add sea salt to taste. Yields 12 servings. Should last in the fridge for up to a week.

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