Jessica Krauss Health Coaching

Holistic Health for Kids and Teens #ShowYourselfSomeTLC

Header Right

Main navigation

breakfast

Whole Wheat Pumpkin-Apple Muffins

Leave a Comment

Whole Wheat Pumpkin-Apple Muffins

Created by on November 4, 2017

A Halloween treat with no tricks How do you like your pumpkin spice? A) in your coffee. B) in your scented candle. C) in your dessert. D) all of the above. Pumpkin spice from the first day of Fall through Thanksgiving! Pumpkin flavored foods and drinks may seem “basic,” but when made with real pumpkin,...

Read More »

  • Prep Time: 15m
  • Cook Time: 30m
  • Total Time: 45m

Ingredients

  • 2 c whole wheat flour
  • 1 tbsp. pumpkin pie spice
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 2 eggs
  • 1 can, pumpkin puree (15 oz)
  • 1/2 c honey or maple syrup
  • 1 tbsp. olive oil
  • 1 c chopped apple

Instructions

  1. Preheat oven to 350 degrees F.
  2. In a large bowl mix the dry ingredients; flour, pumpkin pie spice, baking soda, and baking powder.
  3. In a medium bowl mix wet ingredients; eggs, pumpkin puree, honey, and olive oil.
  4. Gently fold wet ingredients into dry ingredients. Mix until just combined, do not over stir.
  5. Fold in chopped apples.
  6. Line with baking cups or spray muffin tin. I like to use an ice cream scoop to equally fill each muffin cup. Bake 25 - 30 minutes, or until a toothpick comes out clean.

Apple Harvest Oatmeal Bowl

Leave a Comment

Apple Harvest Oatmeal

Created by on October 24, 2017

Essentially, it’s Fall in a bowl.  Fall is hands-down my favorite season! The weather is perfect, there are so many activities from hiking to apple and pumpkin picking, and SO MANY delicious recipes. Pumpkin and sweet potato anything, butternut squash soup, crisp apples, hearty chili, pecan pie, football party snacks, Thanksgiving dinner. . . my...

Read More »

  • Prep Time: 5m
  • Cook Time: 3m
  • Total Time: 8m
  • Serves: 1
  • Yield: 1 oatmeal bowl
  • Category:

Ingredients

  • 1/2 c old fashioned rolled oats
  • 1 c water or milk
  • 1/2 c chopped apple
  • 1/4 c granola of your choice (my favorite is Purely Elizabeth's Ancient Grain granola in Pumpkin Fig)
  • 1 tbsp. 100% maple syrup
  • sprinkle of cinnamon

Instructions

  1. Combine oats and water or milk and stir to combine. Microwave for 2 - 3 minutes. If you prefer not to use a microwave, heat milk or water over low-heat until simmering. Add oats and stir until liquid is absorbed and oats are fluffy.
  2. Once oatmeal is cooked to your liking, add in mix-ins and toppings.
  3. Enjoy while hot!

Cinnamon French Toast

Leave a Comment

Cinnamon French Toast

Created by on October 9, 2017

Easy, grain-free, super delicious french toast There’s nothing like a comforting breakfast to make a gloomy and humid NYC morning a bit more brighter. This french toast took maybe 10 minutes to whip up and was incredibly satisfying. With tart, crunchy apples on top and the extra cinnamon-y taste, it was a true Fall breakfast.

  • Prep Time: 5m
  • Cook Time: 5m
  • Total Time: 10m
  • Serves: 1
  • Yield: 2 slices french toast
  • Category:

Ingredients

  • 2 slices Ezekiel (or grain-free) bread
  • 1 egg
  • 1 tbsp. unsweetened almond milk
  • 1 tsp. ground cinnamon
  • Optional toppings: chopped fruit, real maple syrup, pumpkin pie spice

Instructions

  1. Combine egg, almond milk, and cinnamon in a small bowl.
  2. Heat a pan over medium heat, melt ghee, butter, or use non-stick cooking spray.
  3. Dip bread into egg batter, carefully let extra batter drip off, and place in pan. Cook 2-3 minutes on each side, or until each side is golden brown and fully-cooked through in the middle.
  4. Enjoy with your choice of toppings, like chopped fruit, a drizzle of pure maple syrup, and/or a dash of pumpkin pie spice.

Brunch Pizza

Leave a Comment

Brunch Pizza

Created by on June 28, 2017

Guilt-free, Avocado, Brunch, Pizza – need I say more? Brunch and pizza – two of our favorite words. It’s only natural to combine them and make one epic, bomb.com, meal to share with friends (or alone). Yea . . . I ate mine alone. In one sitting. And I’m not sorry about it at all....

Read More »

  • Prep Time: 5m
  • Cook Time: 20m
  • Total Time: 25m

Ingredients

  • 1 cauliflower pizza crust
  • 2 large, organic eggs
  • 1 avocado
  • 1/2 c spinach, chopped
  • 1/2 c baby yellow tomatoes, sliced in half
  • 1 tsp. ghee or coconut oil for eggs
  • lemon, red pepper, salt and pepper for smashed avocado
  • shredded cheese for eggs (optional)

Instructions

  1. Preheat oven to 400 degrees. Bake cauliflower pizza crust for 10 minutes on each side. *If making your own crust, you may need to cook longer per side, depending on thickness of crust.*
  2. While crust is baking, prepare smashed avocado and set aside.
  3. While crust is baking, cook eggs over medium-low heat in 1 tsp. ghee or cooking oil.
  4. Build pizza by spreading avocado evenly over crust. Then top with eggs. Then top with extra toppings. Serve while hot and enjoy!

Protein Waffles

Leave a Comment

Protein Waffles

Created by on April 20, 2017

The perfect post-workout breakfast: 28 grams of lean protein! For so long, I was a morning workout person and looked forward to the meal I would have afterwards. However, ever since starting a job that requires a shift in my schedule, my workouts are now in the late afternoon and my weekday breakfasts are simpler,...

Read More »

  • Prep Time: 5m
  • Cook Time: 5m
  • Total Time: 10m
  • Serves: 1
  • Yield: 1 waffle
  • Category:

Ingredients

  • 1/2 banana
  • 1 tbsp. unsweetened, vanilla almond milk
  • 1 scoop vegan vanilla protein powder
  • 2 organic, medium eggs
  • 1 tsp. cinnamon

Instructions

  1. In a blender (I love my NutriBullet), combine all ingredients. You can also go the old-school way and mash the banana than whisk in other ingredients and combine well.
  2. Once waffle iron is heated to desired setting, pour in batter and cook accordingly. **Because this is not a traditional waffle batter, I had to spray the waffle iron with coconut oil cooking spray and increase the heat to the "4" setting (out of 5). Cooking specifications may vary depending on your waffle iron, so do not get discouraged if your first try does not come out as expected.**
  3. Top with desired (and healthy) toppings. These include mashed berries or other sliced fruit, yogurt, 100% pure maple syrup, or melted nut butter.