Breakfast Bowl: Roasted yams and apple with Greek yogurt, maple syrup and pumpkin seeds.

Yam Apples and Yogurt

Ahhhh…I would eat toast with butter and jelly everyday but that will end up crashing my 40 something metabolism and leave me hungry by 10am. It’s hard to come up with exciting choices when eggs and oats get old.

I’ve been obsessed with Greek yogurt and maple syrup lately. It’s a tasty combination. Adding roasted yams and apples to it may not sound very appetizing but it tastes truly ‘dealicious’!


Peel and cut in cubes 1 large yam and 3 honeycrisp apples. In a bowl, mix approximately 2 tbsp. of coconut oil, 1 tbsp. of brown sugar, pinch of salt and 1/4 tsp of cinnamon. Toss the yams and apples, place on a baking sheet and roast for 30 minutes. That was the hardest part. Now the easiest; top with plain Greek yogurt, maple syrup, pumpkin seeds for a bit of a crunch and enjoy this nutritious and wholesome breakfast!


Blueberry Orange Chia Seed Jam

Blueberry Orange Chia Seed Jam

This easy jam is a lot better for you than jams or jellies that are loaded with sugar.  Blueberries, orange juice, chia seeds and maple syrup, each of these ingredients carry their own benefits. I usually have it with toast, but it’s also delicious over Greek yogurt and oatmeal.  

The deal: Blueberries are $0.98 at Sprouts starting today!

Happy jamming!!!!

Blueberry Orange Chia Seeds Jam

Blueberry Orange Chia Jam
  • 1 small pack of fresh blueberries (4.4oz)
  • 3 tablespoons chia soaked in ½ cup of orange juice or water or fresh apple juice
  • 1-2 tablespoons maple syrup
  1. Start by soaking chia seeds in ½ a cup of orange juice or water or apple juice and one tablespoon of maple. Leave the chia seeds to soak until all the liquid soaks into the seeds and you have a gel (about 30 minutes)
  2. Put the chia mixture, blueberries, and maple syrup in a blender and blend until smooth. Try it and add more syrup if needed.
  3. The mixture will be similar to a smoothie. Refrigerated to allow it to firm up slightly. If you want the mixture thicker and more firm, stir in another tablespoon of chia seeds.
This jam is delicious on fruit bowls, toast, ice cream, or anything that will hold still. It can keep for one week in the refrigerator, but we usually finish it before that.


Carrot Cake Overnight Oats with Chia Seeds

Carrot Cake Overnight Oats with Chia seeds

When it comes for lunch and dinner it’s easy for me to come up with something new, old or borrowed.  Breakfast is not that easy. I’m a bread and butter type of girl. If I didn’t know any better I’d still have everyday the same breakfast I had growing up; warm French bread with butter and a cup of coffee with milk.

Growing up in Brazil there were “padarias” (bakeries) in every other corner, which sold fresh bread every hour. Like most Brazilian babies of my generation, I transitioned from the bottle to the coffee and milk, and from the baby cereal to the French bread with butter as recommended by grandma and arguably the pediatrician.

Although I may not be exactly a “caffeine junkie” I’ve no desire or reason to give up my coffee. Now, the bread might be a different story. I love bread too but I’ve been trying to replace it with healthier and more nutritious choices especially at breakfast time.

So… here I’m again posting yet another breakfast recipe. This carrot cake overnight oats is delicious and really filling.  Although the carrots and raisins add a natural sweetness to it I still drizzled a little maple syrup and it made this oats breakfast to taste like dessert! I can almost argue that it tastes better than French bread and butter…at least for the moment.

Here are the steps:

Cook the carrots with a cinnamon stick and star anise (optional)

Carrot Cake Overnight Oats how to

Blend the cooked carrots with almond milk (can substitute for regular milk or other nut milk)

Carrot Cake Overnight Oats how to

In a separate bowl mix oats, nuts, chia, cinnamon, salt, raisins and coconut.

Carrot Cake Overnight Oats how to

Mix wet and dry ingredients and let it refrigerate overnight.

Carrot Cake Overnight Oats



  • 6 medium carrots (peeled)
  • 1 cinnamon stick
  • 2 cups of unsweetened vanilla almond milk (substitute w/ any type of milk that comes from nuts or cows or ????)
  • 2 cups of rolled oats
  • 1/3 cup of walnuts or pecans slightly chopped (I used both)
  • ¼ of raisins
  • 1/8 cup of chia seeds
  • 1/8 cup of shredded coconut
  • 1 tsp of cinnamon
  • pinch of salt

Start by cooking the carrots with approximately 2 cups of water and the stick of cinnamon (and the optional anise). Blend the cooked carrots with the almond milk (use a hand mixer or a blender). In a separate bowl mix all the dry ingredients. Add blended mix. Stir and put in a large container or individual portions.  Let it stand in the refrigerator overnight (or at least 6 hours).  Eat as is or drizzle some honey or maple syrup.



Easy Oats Banana Bread Pancakes

Easy Oat Banana Bread Pancakes

Not a glamorous weekend here and I confess I’m glad tomorrow is Monday! I’m not so proud of my Sunday. It got ruined by completely dementing, time consuming and tedious 4th grade Science Fair Project. But it started good! It actually started GREAT with this super tasty, healthy and easy to make pancakes.

After that it was all down hill. In&Out for lunch, pizza and wine for dinner, and a whole lot of science.

Since I can’t erase this Sunday from my existence I’ll hang on to the magic of  those 40 something minutes of pure glory that happened this morning as I made and ate this yummy pancakes.


(inspired by

  • 1/3 cup walnuts
  • 3/4 cup rolled oats
  • 1 tsp. baking soda
  • ½ tsp of salt
  • 1 ripe banana or 1 frozen banana
  • 1 tsp. vanilla extract
  • 1 tsp. canola oil or olive oil
  • 1 egg white
  • 2/3 cup of milk or almond milk (I used unsweetened almond milk for this batch)

In a food processor or blender, pulse oats until it turns into a somewhat chunky flour. Add all the other ingredients EXCEPT for the walnuts.  Blend to combine. Add walnuts to the mix and PULSE a couple of times until walnuts are incorporated. Take a look at the mix and if you still see big walnuts chunks pulse a couple of more times.

Heat a little canola oil (or Pam, coconut oil, butter) in a skillet and drop in the desired amount of batter. I cooked this pancakes thin and small, so I dropped just a little bit of batter at a time. Cook them slightly longer than you’ll cook regular pancakes (it’s preferable if you cooked in lower/medium heat allowing more time to cook them, specially if you are making them in a large size.)

Serve with honey (that’s how I ate mine), maple syrup, fresh fruit slices, yogurt, chopped walnuts, and anything you think it’s a good match.

Here is to a happier & healthier week ahead!

Oats and Flaxseed Meal pancakes with Chia Seeds

Oats chia flex pancakes

I found this recipe on a random Self magazine at the doctor’s office. I was pretty skeptical but I decided to give it a try today. Here is the original recipe.

Before I even start telling you these dense, filling, stick-to-your-ribs pancakes are actually tasty, please know that this is a healthy breakfast choice rather than a substitute to the traditional pancakes. There is NOTHING like light, fluffy and full of gluten pancakes! Can’t substitute that. Although these cakes are probably not a low-calorie breakfast they’re full of nutritious and ‘better for you’ ingredients. And they’ll keep you satisfy for a long time. I ate them with honey instead of maple syrup and it was delicious.

Here is my version of the original recipe.


  • 1 cup quick oats
  • 1 cup non fat plain Greek yogurt
  • 2 eggs
  • 2 teaspoons chia seeds
  • 2 teaspoons flaxseed meal
  • 1/2 tsp of salt
  • 1 tsp of cinnamon

In a blender or food processor, pulse oats until finely ground. Add yogurt, eggs, and flaxseed meal and process until batter is combined. Lastly mix Chia seeds (don’t blend or process.) I used a old large nonstick skillet coated with oil spray and I cook each pancake individually (only 6 small pancakes per recipe) approximately 1-2 minutes each side.


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