Summer Breakfast Ideas

summer breakfast ideas 2023In summer, a solid breakfast is important to set you up for a good day! It can give you more energy, stabilize your blood sugar, and even help you lose weight. This is especially true if you make sure to include adequate protein.

However, in the chaos of the morning, breakfast can seem like a luxury. You may grab a coffee and a piece of toast before rushing into your day. But what if there was a way to get a nutritious breakfast quickly?

With just a bit of work, you can make breakfast for the whole week. Or you can opt for a more simple recipe and make it on the go. Either way, your body will thank you for taking care of it and giving it what it needs to thrive.

Check out these make-ahead or quick-to-make recipes. For those who cook in the morning, consider prepping the ingredients the night before. (I've given you a quick peek at the ingredients below; click on the link for the complete recipe.)


Sweet Potato Breakfast Skillet

Bacon, sweet potato, onion, apple, spinach, cinnamon, salt & pepper.


Simple Ham and Egg Breakfast Cups

Ham, shredded cheese, eggs, salt, & pepper. 


Mexican Breakfast Casserole Recipe

Eggs, chorizo, onion, red pepper, garlic, carrots, zucchini, spices, & salt.  


Avocado Breakfast Bake

Avocados, eggs, salt, & pepper (toppings of choice such as feta and green onions, or salsa and fresh cilantro, etc.) 


Plaintain Egg Casserole

Eggs, coconut oil, plantains, garlic cloves, onion, green pepper, jalapeno diced, cilantro, beef or sausage, vinegar, green olives, raisins, tomato sauce, coconut milk, spices, & salt.   


You can also create your own recipes. Here are guides for making your own skillets or casseroles. If you use one of these recipes, let me know what you think!

Dr. Jamie

P.S. Learn about the Benefits of A High Protein Breakfast here.


Christmas Menu Made Easy

blog christmas menu made easyChristmas can be a magical holiday! 

If you are struggling to figure out your dinner menu, or simply want some healthy alternatives try some of these recipes. They will make your holidays not only delicious, but nutritious as well!

You may find that you enjoy your meal more knowing you won’t have that heavy sluggish feeling after dinner. And hopefully you can have lots of leftovers that you won’t feel guilty eating in the following days.

Main Course

Paleo Christmas Ham • Paleo Diet Lifestyle

Paleo Whole30 Roasted Turkey - Real Food with Jessica


Paleo Sweet Potato Casserole {GF, DF} - The Paleo Running Momma

Bacon Wrapped Green Bean Bundles (Paleo, Keto) - I Heart Umami®

Roasted Garlic Mashed Cauliflower Recipe - Evolving Table

Paleo Dinner Rolls Made with Tapioca or Arrowroot Starch & Coconut Flour (


Paleo Sugar Cookies - Gluten-Free Baking (

Vegan Christmas Crack (paleo, gluten free) - Pure and Simple Nourishment

I would love to hear your favorite healthy recipes that you’ll be making this year!

With Love,

Dr. Jamie

A Simple & Delicious Salad

beet saladWe all know that we should eat our vegetables, but sometimes we get into a rut and it becomes boring. Changing up your routine can help you achieve this nutrition goal, so having new ideas for a simple and delicious salad can be helpful. 

This salad calls for fresh shredded beets. Many people think they don't like beets because they have only had cooked or canned beets, but fresh beets are completely different. And since beets are loaded with nutrient - Vitamin C, magnesium, folate, calcium, and a fair bit of iron - they might be worth trying again!


Sweet Beet Salad with Blueberry Dressing

Salad ingredients:

3 c. mixed salad

1/2 c. shredded beets

1 T. dried cranberries

2 T. chopped pecans


Dressing ingredients:

1/2 c. olive oil 

4 T. blueberry balsamic (or any other sweet balsamic)


Directions: Layer the ingredients in the salad. Mix the dressing ingredients in together and pour the desired amount over the salad.



Do you have a favorite salad recipe? Have you made homemade dressing before? I'd love to hear about your experience and get some new ideas.


Dr. Jamie


Gluten Free Egg Wrap Recipe

gluten free egg wrapThis breakfast wrap is delicious and filling! It is easy to make and uses only one pan so clean up is a sinch too. To make it even better, it is both dairy and gluten-free. 



1/2 T Organic Coconut Oil

1 Kontos Gluten-Free Wrap

2 Large Organic Eggs

1/2 T Myoko's Scallion Vegan Cream Cheese

One Handful of Micro Greens

(Optional: avocado, peppers, or other veggies.)


1. Melt the coconut oil in a skillet.

2. Fry the wrap until it is brown on both sides

3. Remove the wrap from the pan and fold it like a burrito (It will be harder to shape later since it gets more crisp as it cools.)

4. Scramble the eggs in the skillet.

5. Spread the cream cheese on the wrap.

6. Add the eggs and microgreens to the wrap. Enjoy!

*I found the wraps at Family Foods in Warrenville, and the Miyoko's at Whole Foods.



Valentine's Day Chocolate Recipe!

valentines day2Looking for a yummy Valentine's Day treat??? Try making these coconut fat bombs! They are a delicious not sweet treat without all of the sugar and processed ingredients in most boxed chocolates! My sister introduced me to them years ago, and I just love them!


***This Recipe was adapted from the RESTART Cookbook by Jeni Hall, NTP

2½  c. unsweetened shredded coconut

1 t. vanilla

⅛ t. cinnamon

1 pinch of nutmeg

½ c. coconut oil (melted)

2 T. cocoa powder (optional)

Almonds, Walnuts, or other nuts of choice


  1. Simply blend the unsweetened shredded coconut in a food processor with the vanilla, cinnamon, and nutmeg. 
  2. When it starts to form a butter, pour in the melted coconut oil. Continue to blend until smooth! 
  3. Pour half of the mixture into silicone mini muffin molds or heart-shaped molds.
  4. Mix 2 tbsp cocoa powder to the other half (if you want to make the chocolate version).
  5. Pour the chocolate mixture into the molds.
  6. If you choose, add a nut of your choice to each fat bomb for some additional crunch. 
  7. Throw them in the fridge and they harden right up!
  8. Enjoy!

I hope that you will be intentional about taking care of yourself this Valentine’s Day! Whether you love the holiday or not, take some time to think about how you can show yourself some extra care. This may be something little or something big (getting a massage, curling up by the fire, making a healthy meal, spending time with a friend, etc.) Decide on a couple of things you can do to show yourself kindness and make the holiday enjoyable.

Dr. Jamie


Curry Coconut Wrap

Curry WrapsThis savory dish is great for a quick meal at home but tasty enough to serve to company!

By adjusting the amount of curry you put in the spread, you can make it either mild or bold. If you are new to curry dishes start with less as you can always add more.




  • 1 T coconut oil
  • 1 small onion chopped
  • 1lb ground breakfast sausage (365 from whole foods)
  • ¼ c dates chopped (no sugar added)


Curry Spread:

  • ¼ c mayo made with avocado oil (Chosen Foods)
  • 1-2 t curry powder





  1. Heat oil in a skillet.
  2. Add onions and cook until nearly caramelized.
  3. Add breakfast sausage and cook through.
  4. Add chopped dates to the meat mixture.
  5. While sausage is cooking, mix the mayo and curry powder together in a small bowl.
  6. Take sausage out of the pan and heat the coconut tortillas in the pan. (Add more oil as needed if doing many tortillas.)
  7. Spread the curry mix on the tortilla and top with sausage. 
  8. Serve with a side of veggies. 




P.S. You can buy the coconut wraps online or at Nutrition Network in Windfield, IL.