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Smoked Salmon & Vegetable Egg Muffins

Egg muffins make for a wonderful breakfast. Filled with delicious lean proteins, with a some spring and summer vegetables and a bit of cheesy goodness. I had left over egg whites and eggs the other day and wanted to make something that would last me during the week, so I came up with egg muffins. They take 5 minutes to prepare and you only dirty 1 dish. You can't beat that. 

Starting your day with lean protein starts your day off nutritionally on the right foot. Your body uses and stores the nutrients from the protein and uses fat as its form of fuel. This is good when you want to loose weight, especially belly fat. We tend to store belly fat very easily, but to loose it can be a bit difficult. One of the best and easiest ways to do this is to start your day with a moderate amount of lean proteins and some fats, in this recipe that is the smoked salmon, cheese, and olive oil. The combination of nutrition is key to allow the body to efficiently burn belly fat. 

The individual muffins also reinforces portion control. This is the secret to weight loss! Enjoy these savory egg muffins for a scrumptious and healthy breakfast filled with great flavor and nutrients. 

Yields 6 muffins 3-4 servings 


3 whole cage free/organic large eggs 

2/3rd cup cage free/organic egg whites 

1/4 cup asparagus - diced 

1/4 cup frozen peas 

2-3 oz of smoked salmon - diced 

1/4 cup shredded mozzarella 

2 tablespoons milk 

2 tablespoons olive oil 

Salt + Pepper

Dill Creme Fraiche Sauce:

1/3 cup creme fraiche 

1 tablespoon Greek Yogurt 

1 tablespoon or more of fresh dill- minced


Preheat the oven to 375 degrees. Grease the muffin tin with olive oil or coconut oil spray. 

In a large liquid measuring cup or bowl, add the eggs, egg whites, and milk. Whisk well. 

Then add the remaining ingredients and season with salt and pepper. Whisk together. 

Pour the mixture into the muffin tin filling it about 2/3rds full. Remember the eggs will grow. You may yield a few more so you may need another muffin tin. 

Bake in the oven for 15-17 minutes. 

Remove from oven, allow it to cool. 

Mix together the ingredients for the dill sauce. 

Serve with the dill creme fraiche sauce. 


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