Makes 6 mini frittatas 

Ingredients:
3 large eggs and 3 egg whites
3 Tbsp parmesan cheese
Choose from the following: tomatoes, mushroom, spinach, asparagus, bell pepper, turkey sausage, onion
Optional – Melted dairy free chocolate

Instructions:
Preheat the oven to 350°F. Spray six 1-cup muffin tins with nonstick cooking spray; set aside.
Mist a nonstick skillet with cooking spray. Heat skillet over medium-high heat for 2 minutes. Add sausage to hot skillet and cook until no longer pink. Drain off fat and place sausage in a bowl.
Saute the bell peppers, mushrooms and onions (if you choose) in the same skillet until tender (2 to 3 minutes). Add to sausage and cool. Add in the additional ingredients of your choice.
Stir the eggs and Parmesan cheese into the vegetable and meat mixture. Divide egg mixture evenly among the prepared muffin tins. Place a tomato slice on top of each (optional).
Bake in preheated oven about 20 minutes or until eggs are set. Serve warm or at room temperature.

Note: Leftover frittatas are perfect protein snacks on the go. They can be reheated gently in the microwave. Be cautious to not overheat, because the eggs can become rubbery.

Serves: 1

Prep time: 2 min

Ingredients

1 C unsweetened almond milk
1 C spinach or kale
1 C pitted frozen cherries
1/2 C blackberries
1/2 C ice
2 Tbsp plain Greek or Icelandic yogurt
1 Tbsp chia seeds
1 serving chocolate or vanilla protein powder… check out the KS Wellness Shake!

Instructions

Blend all ingredients together and enjoy.  

Serves: 1

Prep time: 10 min

Ingredients

1/2 pitted avocado 
1 hard-boiled egg
2 Tbsp lemon or lime juice
1 Radish thinly sliced
1 Tbsp any fresh herbs (scallions, parsley, cilantro, etc)
Sea salt and pepper to taste

Optional toppings

Pea shoots
Microgreens
Mung bean sprouts
Hemp seeds
Sliced cucumber
Sliced tomato
Garlic powder or other spices

Instructions

Scoop avocado flesh into a bowl or side of your plate.

Mash with a fork, mixing in the rest of ingredients, except radish.

Thinly slice hard-boiled egg and radish.

Toast a slice of your favorite whole grain bread.

Spread mashed avocado mixture.

Add thinly sliced egg, radish, and other desired toppings.

Enjoy.

Tips:

Pick great avocados: ripe but not overly ripe Hass avocados are best. Look for avocados that yield a bit when gently squeezed, but avoid using avocados that are mushy or stringy on the inside. Cut off bruised or browning bits before mashing.

Whole grain & seed bread make the best avocado toast. Golden, well-toasted bread offers a sturdy base and a crispy contrast against the creamy avocado. If using gluten free bread, toasting may take longer for desired texture.

2 servings

Ingredients:
1 cup unsweetened almond milk
1 1/2 cups frozen strawberries
1 1/2 cups rolled oats (3/4 cup in each jar)
1/4 cup walnuts 

Directions:
In a blender, combine the milk and frozen strawberries. Divide the rolled oats between two mason jars. Pour half the strawberry/milk mixture into each jar, stirring with a spoon. Cover, and refrigerate overnight. Enjoy cold the next morning, topped with fresh strawberries and walnuts.