Sunday brunch egg cups


Today, I just want to share a quick recipe that coincidentally I made for Sunday brunch. Although I have to say its good enough to make any day of the week, even make a batch as part of your food prep ritual and eat over several days. These are super portable and easy to stuff into a food container and throw into your bag for a good dose of protein, vegetables and even a bit of carbs (depending if you like carbs or not). The only equipment you need is a muffin tin (or several) and an oven. Depending on what you use as ingredients these are very Keto and Paleo friendly.

I will put this as a recipe for 6 cups (approximately), but feel free to make more as desired. Let's get egg cupping. 


  • 6 eggs beaten
  • 6 slices of turkey or chicken ham (usually lower in fat than the pork variety)
  • 1 handful of spinach chopped
  • 1 quarter of red capsicum chopped
  • 8 cherry tomatoes sliced 
  • 1 baked potato cut into cubes (substitute sweet potato or leave out if you want lower carbs)
  • fresh basil chiffonade
  • salt and pepper to taste
  • a bit of grated cheese (I used parmesan)
  • olive oil


  1. grease muffin tin with a bit of olive oil
  2. press ham slices into cups to act as the shell
  3. put the potato on the bottom
  4. layer a bit of spinach, capsicum and cherry tomato in the cup. It should be about 3/4's full
  5. beat the eggs with basil, salt and pepper and pour into each cup until full, but try not to overflow (it's nearly impossible anyway so don't worry about it if you do)
  6. top with a pinch of cheese
  7. Bake at 350 degrees for about 10 minutes. But watch these little things carefully. Burnt egg tastes horrible.
  8. Remove from oven and allow to cool (I burnt my mouth on the first one) pop out of the tins and enjoy!

Pretty simple huh? Cooking healthy food doesn't have to be super complicated, in fact, you will see that it gets easier the more you do it. If you got a comment or want to shout out click on the buttons below.

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Kale, pea and shrimp pasta


Ready for another recipe? I know I am. Pasta sometimes gets a bad rap because it is high in carbs, and especially refined carbs if you eat plain white pasta. I absolutely love pasta, and to avoid too many refined carbs, I switched to wholemeal, buckwheat or other whole grain types. This keeps my fibre intake high and I still get to enjoy something I love. I will say it takes some time to get used to eating whole grain pasta, but it is well worth the effort. When shopping, look out for these healthier alternatives.

This recipe is a good post workout meal. I use carb cycling in my own eating habits, which means I always eat the highest portion of my daily carbohydrate intake right after intense exercise. Its a great strategy to deliver nutrients to your body, right when they need them, especially for carbs. When you exercise you deplete your glucose (glycogen) reserves, and eating carbs post workout kickstarts your recovery so you can work out heavy again. Even if you normally are trying to stick to a low carb diet, post exercise is NOT the time to do this. Use other days and times to restrict your carb intake. Give your body what it needs.

This recipe can be made in about 15 minutes, making it perfect for those rush times, especially after the gym and starving. Alternatively, prepare in advance and keep in a food container to bring with you. As always, keep a well stocked fridge and you should have no problem getting this together. I like to set aside Sunday as my meal planning day, but really it's up to you. I also cook pasta in bulk and freeze individual portions, so that I can whip up a batch of pasta super quick. Always remember planning is the key to your nutrition success. 


  • 8 shrimp peeled (I used frozen)
  • 10-12 sweet pea pods chopped
  • 1 clenched fist of Kale
  • 2 or 3 garlic cloves minced
  • 500 ml organic pasta sauce  
  • 3 cupped hands whole grain pasta cooked el dente or less
  • fresh basil leaves
  • salt and pepper to taste
  • 1 tbsp olive oil 
  • parmesan cheese

Note about measurements: You may notice I use some rather unusual measurements (cupped hand, clenched fist, etc), this is because it is often far easier and more sustainable to use these hand sized measurements to help you control your portion size. I will create an article on that soon.


  1. in a large pan, add a bit of olive oil and saute the shrimp until pink, remove and set aside. 
  2. add garlic and pea pods and saute until the garlic begins to brown
  3. add kale and continue to stir
  4. add pasta sauce and heat until hot stirring occasionally
  5. add pre-cooked pasta and shrimp, tossing to combine
  6. season as desired with salt and pepper (think more pepper and less salt)
  7. when heated through transfer to serving bowl
  8. garnish with parmesan cheese and fresh torn basil leaves and dig in

See? Super easy and nutritious. Stay tuned for more great recipes. Like, follow or subscribe.

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Apple, cinnamon and oatmeal power shake


I love shakes. I really do. From a nutrition standpoint, they help you get the energy and nutrients you need to function at your best. However, it is important to remember these aren't free calories, meaning you must consider the calories in your overall energy balance. If you are like me, you often struggle to eat 3 meals a day, and using a shake helps to get the calories and nutrients needed for optimal performance. The trick to a really good shake is to use as much whole food as possible, so don't rely on supplements too much. Of course protein powder is a must, but go sparingly on other processed supplements (an exception here is powdered greens). 

 I use shakes primarily for two purposes pre workout energy or post workout recovery. But not both at the same time. So if I have a solid food meal a couple of hours before a workout, I would drink a shake post workout to aid recovery. Or if I know I will need an energy boost to power through a workout later in the day, I would consume a shake about 1 hour before starting. Ideally, you want to deliver nutrients when your body is going to need them the most.

This shake is definitely meant to be consumed around the workout period. It is high in carbs, protein, healthy fats, fiber and antioxidants. Just perfect for what your body needs around intense exercise. 

To make this, all you really need is a good blender. In fact, consider buying a good blender as a investment in your health. Once you have that, you will find making shakes a breeze. Look out for more great shake ideas. The sky is the limit. 


Apple, cinnamon and oatmeal power shake


  • 1 small apple cut into chunks
  • 1 cupped hand of frozen mixed berries
  • 1 cupped hand of cooked steel cut oats
  • 1 1/2 scoops vanilla protein powder
  • 1/2 teaspoon ground cinnamon
  • 1 palm of greek yougurt
  • 2 tbsp LSA (Linseed, Sunflower and Almond)
  • 200ml water


  1. Add all ingredients to your blender
  2. blend until well mixed
  3. drink now or put into a blender bottle for later

*Around 600 calories


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