Omelet in a Mug

In a small bowl, mix egg, milk, cheese, salt and pepper.

In a microwave-safe mug, pour egg mixture and add spinach and red peppers. Microwave until egg is full cooked, 1 1/2 minutes.

Mango Chia Pudding

In a pint sized canning jar with a tight-fitting lid, add cardamom, chia, and mango. Add agave and Ripple milk.  Immediately screw on lid tightly and shake well (if you wait too long the chia seeds clump together).  Shake well again every couple of minutes for about 10 minutes (this will allow the chia and mango to more evenly distribute through the liquid). Refrigerate for at least 30 minutes and up to three days. 

Nutrition per serving:  360 calories; 15g total fat (1.5g saturated); 180mg sodium; 42g carbohydrates; 12g dietary fiber; 19g sugar (5g added sugar); 17g protein


If you are making multiple servings at a time, you can add dry ingredients to all jars, but add agave and Ripple milk one jar at a time and shake well before moving on to next jar.

To use fresh mango, replace 1/4 dried mango with 1/2 cup diced fresh mango and reduce Ripple milk to 1 cup.

Wagyu Steak and Eggs

Remove steak from refrigerator 20 minutes before cooking. Liberally season steak with salt and pepper.

In a cast iron skillet over medium-high heat, add 1 tablespoon oil. When oil shimmers, add steak and cook on first side, 3-5 minutes. Turn over and cook until browned on second side, another 3-5 minutes for medium rare. Transfer to a cutting board and let rest, about 5 minutes.

Add 1 tablespoon butter and shallot and cook, stirring often, until tender and beginning to brown, about 5 minutes. Season with salt and pepper and transfer to a plate.

In another nonstick frying pan over medium-high heat, melt butter. Add egg, season with salt and pepper, and cook until no longer translucent around egg white edges, about 2 minutes. Turn over, reduce heat to low and cook second side until whites are no longer translucent, 1-2 minutes.

Meanwhile, toast bread to desired doneness. Spread with remaining 1 tablespoon butter.

Slice steak against grain and transfer to a serving plate. Add egg, shallots, toast, and serve.

Strawberry Rhubarb Crisp

Strawberries and rhubarb are the perfect spring pair. Did you know that rhubarb is technically a vegetable? As a dietitian, I love when sweet treats include fruits, vegetables, and whole grains. Still, for desserts it’s always good to be mindful of portion size. To minimize added sugar with this treat, serve with a dollop of plain yogurt or no topping.

Preheat oven to 350°. Line a rimmed baking sheet with aluminum foil.

In a large bowl, combine rhubarb with 1/2 cup sugar. Let stand, stirring occasionally.

Meanwhile, to make the crisp topping, melt butter in microwave using a medium microwave-oven safe bowl. Stir in oil. Add remaining topping ingredients and mix together. It should be evenly moistened and will clump together.

In a measuring cup, whisk together corn starch and orange juice.

Add strawberries, remaining 1/4 cup sugar, orange zest, salt, and juice/starch mixture to the rhubarb. Mix well. Pour fruit into 9” x 13” (or 3 quart) baking dish. Cover fruit completely with topping. Place baking dish on prepared sheet. Bake until fruit is bubbling and crisp is golden, 50-60 minutes.

Serve warm with whipped cream or ice cream if desired.

Leftovers make a wonderful breakfast with a dollop of plain yogurt!

Nutrition per serving: 270 calories; 11g total fat (4.5g saturated); 170mg sodium; 41g carbohydrates; 4g dietary fiber; 22g sugar (18g added sugar); 3g protein

Quiche With a Twist

Preheat oven to 400°.

Line a cutting board with paper towels. Scatter hash browns on paper towels and place another layer of paper towels on hash browns. Thoroughly pat dry potatoes. Season with salt and pepper.

Lightly spray a pie plate with cooking spray. Spread shredded potatoes on bottom and up sides of 9” pie plate. Season again with salt and pepper and drizzle with butter. Place on a rimmed baking sheet and bake for 25 minutes.

In a frying pan over medium-high heat, add oil. Add bell peppers and onions and cook until vegetables soften and onions are translucent, about 6 minutes. Let cool.

In a bowl, add eggs and milk and whisk to combine. Add cheese, ham, bell pepper-onion mixture, cayenne, and nutmeg and stir. Season with salt and pepper. Pour egg-cream mixture into hash brown crust.

Reduce heat to 350°, set in upper third of oven, and bake until quiche is puffed and golden, 35-45 minutes. Let rest 15 minutes before cutting and serving.

Blueberry and Cream Cheese-Stuffed French Toast

Cut bread into 1 ½” slices. Then, cut each slice 3/4 of the way through bread to form a pocket.

In a large bowl, add cream cheese, vanilla, and sugar and blend until well combined. Add blueberries and fold to combine.

Place about 2 heaping tablespoons of cream cheese-blueberry mixture inside pocket of each slice of bread and press closed. Set aside.

In a medium bowl, add cream, milk, eggs, sugar, cinnamon, nutmeg, and salt and whisk to combine.

Heat a griddle over medium-high heat. Grease with butter.

Soak each side of each bread slice in cream-egg mixture, about 10 seconds each side, and place on griddle. Reduce heat to medium and continue to cook until golden on first side, about 5 minutes. Turn over and cook on second side until golden, about 5 minutes.

Serve with maple syrup. Sprinkle with powdered sugar, if using.

Chocolate Peanut Butter Overnight Oats

In a bowl, add all ingredients and mix until well blended. Separate mixture into 3 Mason jars or other airtight containers. Cover and refrigerate overnight, or until thickened.

Stir well before serving with banana slices, granola, cacao nibs, or more peanut butter.

Nutrition Information:

Nutrition per serving: 280 Calories; 13g Total Fat (1.5g Saturated); 150mg Sodium; 33g Carbohydrates; 7g Dietary Fiber; 7g Sugar (6g Added Sugar); 8g Protein

Adapted from

Submitted by Dietetic Intern Elyce Gamble

Italian Eggs

In a large frying pan over medium heat, add oil. When oil shimmers, add onion and bell pepper and cook until onion is translucent, about 3 minutes. Add red pepper flakes, if using. Add marinara sauce to pan, bring to just bubbling then reduce to a simmer. Season with salt and pepper.

Carefully crack each egg into a ramekin, then slip 1 at a time into tomato mixture. Sprinkle cheese over eggs. Cover pan and cook until whites are set but yolks are still runny, 4-6 minutes.

Serve over toasted bread of your choice.

Holiday Spiced Waffles with Eggnog Syrup

To make the waffles, in a medium bowl, combine flour, baking powder, salt, cinnamon, and nutmeg. Set aside.

In another medium bowl, whisk together eggs, eggnog, melted butter, maple syrup, and extract until smooth and well combined.

Next, fold liquid into dry ingredients just until combined.

Heat a waffle iron and pour recommended amount of batter in hot iron according to manufacturer’s directions. Cook until golden and crispy on outside.

To make the syrup, in a saucepan over medium heat, add butter, sugar, and eggnog and cook until mixture starts to boil. Reduce heat to low and simmer for 5 minutes. Remove from heat and stir in vanilla.

Breakfast Pot Pies

Preheat oven to 350°. Butter six (10 oz) ramekins and set aside.

In a frying pan over medium-high heat, add sausage, break into pieces, and cook until evenly browned, about 8 minutes. Drain and let cool.

In a bowl, whisk together eggs, sausage, half-and-half, milk, cheeses, onion, mustard, salt, and pepper. Cover and refrigerate overnight, if desired.

Using a rolling pin, roll 1 sheet of puff pastry into a rectangle about 1/8” thick. Cut dough into 4 pieces. Cut 2 pieces from other sheet of puff pastry. Lay dough into each ramekin, loosely draping dough over edges of ramekins. Prick dough several times on ramekin bottom with a fork. Bake until beginning to turn glossy and lighter in color, about 15 minutes. Remove from oven. Cut six (5”) circles from remaining dough, cut a few decorative slits in circles, and set aside.

Stir and ladle egg-sausage mixture into each ramekin, place on a rimmed baking sheet and top each ramekin with dough circles. Return pies to oven and continue to bake until eggs jiggle slightly and crust is golden brown, about 25 minutes. Let cool about 5 minutes before serving.