Breakfast Breakthroughs
Vibrant Berry Smoothie
  • 1/4 - 1/2 of a frozen banana OR frozen mango
  • ½ - 3/4 cup frozen berries – any variety or a mixture of several
  • 1/4-1/2 cup frozen cauliflower (optional)
  • 1 cup milk of choice
  • 2 oz. ripe avocado
  • 2 scoops protein powder of choice (optional)
  • 1 tbsp nut butter (optional but recommended)

Place all ingredients in blender, NutriBullet, or food processor fitted with an S blade. Adjust fruit to desired sweetness.

The cauliflower adds fiber and makes the smoothie thicker (no you don’t taste it!).

Some people love protein powder while others find them difficult to digest. Adding nut butter adds some protein, healthy fats, fiber and a delicious taste and texture.

Personalize this smoothie and enjoy!

Green Goodness Milkshake

Using frozen honeydew makes this smoothie thicker and more like a milkshake. Adding more milk and ice will make it more watery.

  • ¾ cup kale
  • ¾ cup spinach
  • ¾ -1 cup chopped honeydew, fresh or frozen (or substitute with a pink lady or other sweet apple)
  • 1/3 of an avocado (the more avocado, the creamier it will be)
  • 2 scoops protein powder of choice (optional)
  • 2/3 cup milk of choice
  • Ice cubes, optional

Place kale, spinach, honeydew, avocado protein powder and ½ cup of milk into the bowl of a Nutribullet or blender and blend.
If consistency is too thick for your liking, add up to ½ cup more of milk and ice cubes.

Coconut Coffee Shake
  • 1⁄2 cup unsweetened iced coffee (califia farms has one)
  • 1⁄2 cup coconut milk
  • 1⁄4 of an avocado
  • 1⁄4 cup protein powder (optional)
  • 8 ice cubes
  • ½ teaspoon vanilla extract
  • Stevia or other sweetener to taste (optional)

Blend all ingredients in Nutribullet or blender.
Enjoy!

Chocolate Covered Banana Nut Butter Shake
  • 8 oz. almond milk
  • 1⁄2 cup crushed ice
  • 1 small ripe banana
  • 1⁄4 of an avocado
  • 2 Tbsp. unsweetened cocoa powder
  • 2 Tbsp. almond butter
  • 1 tsp. ground golden flaxseeds, optional

Place all ingredients in a blender or Nutribullet and blend until smooth.

Chocolate Indulgence Pure Pudding

Enjoy this healthy treat for dessert or even indulge in it for a super healthy decadent breakfast.

  • 3 oz. very ripe avocado
  • 1/4 cup milk of choice, unsweetened) water can be substantiated)
  • 1/2 cup frozen strawberries (optional but recommended for a ice cream like texture)
  • ¼ cup apple butter (for those with a Full ‘N Free palate, 2 Tbsp. apple butter is sweet enough)
  • 1 Tbsp unsweetened cocoa powder
  • Optional: 2 scoops protein powder of choice if you are using this as a breakfast option. Or add 1 tbsp nut butter for added protein and flavor.

Blend all ingredients using a blender or Nutribullet.
To serve, top with coconut flakes and cocoa nibs or spoon over a bowl of fresh or frozen (and slightly thawed) berries.

This recipe can be made in advance and can be stored in the fridge for up to 3 days.

Note: If this is not sweet enough for you (or your kids), add honey or stevia to taste.

Apple Cinnamon Carob Pure Pudding

If you don’t love chocolate (I know, it’s weird, but I don’t), try my favorite: apple cinnamon!
If you are using this as a complete breakfast, make sure to add the optional protein powder for optimal satiation.


  • 3 oz. very ripe avocado
  • 1/4 cup milk of choice, unsweetened ( water can be substantiated)
  • 1/2 cup frozen strawberries (optional but recommended)
  • ¼ cup apple butter (for those with a Full ‘N Free palate, 2 Tbsp. apple butter is sweet enough)
  • 1 tbsp. unsweetened carob powder
  • 1/2 tsp Ceylon cinnamon
  • Optional: 2 scoops protein powder of choice if using this as a breakfast option or add 1 tbsp nut butter of choice for added protein and flavor

Blend all ingredients using a blender or Nutribullet.
To serve, top with coconut flakes and cocoa nibs or spoon over a bowl of fresh or frozen (and slightly thawed) berries.

This recipe can be made in advance and can be stored in the fridge for up to 3 days.

Note: If this is not sweet enough for you (or your kids), add honey or stevia to taste.

Berry Blast Pure Pudding
  • 1/3 cup frozen blueberries
  • 4 strawberries
  • ¼ cup frozen cherries (my favorite) or ¼ of a frozen banana or up berries to 2/3 cup and 6 strawberries
  • ⅓ (about 2-3 oz) of an avocado
  • 1/4 water or for best results unsweetened milk of choice
  • 1-2 scoops unsweetened protein powder (optional)
  • 1 Tbsp. nut butter
  • 1/4 cup frozen fruit of choice, for topping
  • Nuts and seeds, coconut flakes, cocoa nibs or chips optional for topping

In the small cup of the NutriBullet, or in the bowl of any other blender, combine blueberries, cherries or banana, avocado, protein powders (if using) and milk. Blend until it becomes thick and creamy. Top with additional fruit, nuts and seeds.

Grain free Dairy Berry “Pancake” Muffins - 2 Ways
  • 1/2 c plane or vanilla yogurt or Greek yogurt
  • 2 tbsp melted butter (unsalted) or melted coconut oil
  • 3 eggs; beaten
  • 1/4 c honey OR maple syrup ( adjust sweetness to taste)
  • 1/4 tsp Apple cider vinegar(adds fluffiness)
  • 1 tsp vanilla or almond extract 1
  • /2 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 c Rorie's GF Blend
  • 1/4-1/2 c mixed berries of your choice ( fresh or frozen)

Instructions: Combine eggs, yogurt, melted fat, apple cider vinegar, vanilla and honey/ms together.
 Add Rorie's GF blend with baking soda and salt and mix just until everything is combined. ( You can let this mixture sit 5 mins to thicken slightly before adding berries)

Add berries; mix just to incorporate berries. scoop into paper lined muffin cups. Bake at 375 degrees 5 mins and then reduce temp to 350 and bake an additional 15 mins or until tops are set and golden brown. Cool completely before eating.

Sweet OR Savory Crepes: KFP and all year

Yield: 8-10

  • 1 cup @fullnfree grain free
  • 3 large eggs 🥚🥚🥚
  • 1 cup unsweetened almond or coconut milk*
  • 1/4 tsp salt
  • 2 tbsp melted and cooled coconut oil or butter.

*For dessert crepes you can use sweetened milk plus 1/2 tsp vanilla OR you can add 1 tbsp coconut sugar plus 1/2 tsp vanilla to the batter. *If you want to make savory crepes you can add your favorite savory spices like Italian spice blend and granulated garlic.

In a blender or a bowl of a food processor place all ingredients above and Blend until smooth. Then chill for 15 mins in fridge.

Heat a crepe pan over med/ high heat; grease if necessary. Pour batter into crepe pan; (I use a measuring cup) and pour batter into pan. I use 1/4 c. - 1/2 c batter per crepe.

Lift pan off heat and tilt using a circular motion so that the batter coats the surface evenly.Cook the crepe until set; you’ll notice bubbles appear on the surface like when you’re making pancakes.. approx 1-2 minutes.

Loosen with a spatula ,flip and cook the other side until cooked through which is roughly 30 seconds or so.

Repeat until all batter is used (or keep extra batter covered in the fridge for another day).Fill savory crepes with sautéed mushrooms and onions ( whatever you desire) dessert crepes can be spread with chocolate, caramel and or filled with fresh fruit and drizzle with almond butter.

Grain Free Banana Zucchini Loaf Bread
  • 1 (very) ripe banana ; mashed well.
  • 1 cup (Usually the size of 1 small/medium sized zucchini) grated and squeezed to draw out as much water and possible - I use the small shred on the box grater. Measure after liquid is squeezed out
  • 2 large eggs
  • 1/4 c coconut sugar
  • ½ c ¼ c honey
  • 2 tbsp avocado oil
  • 1 tsp vanilla extract
  • ½ tsp baking soda
  • 1 tsp baking powder
  • 1 ½ tsp cinnamon
  • 2 c Rorie's GF Blend

Preheat oven to 350 degrees
Mix banana, zucchini, eggs, sugars, oil, eggs, cinnamon and vanilla together in a medium sized bowl. Add flour, baking soda, baking powder. Mix gently just so  everything is incorporated.

Grease a loaf pan and or line with parchment paper. sprinkle the top with chopped walnuts or chocolate chips.

Pour batter into pan and bake 50-60 mins. Allow to cool completely before slicing.

Beyond orange juice. Natures Electrolyte Drink

This isn’t necessarily a breakfast drink it’s a super hydrating and powerful electrolyte drink.

An ideal drink for hot weather, after air travel before or after a fast or any time you feel dehydrated.

Beyond orange juice. Natures Electrolyte Drink

  • 1/2 cup fresh squeezed orange juice
  • 1/4 cup fresh squeezed lemon juice
  • 2 cups filtered water
  • 1 tablespoons raw honey (must be raw)
  • 1/8 tsp Himalayan Pink salt (for the trace minerals)
  • Optional ice

Instructions:
Mix everything together and enjoy!

Mushroom & Spinach Frittata and Mini-Frittata

This recipe will work well with just about any produce you have in the fridge, or even last night’s cooked veggie leftovers!


  • 6 large eggs, lightly beaten
  • 1 tablespoon full-fat coconut milk
  • ¼ tsp. herb of choice
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • 2 Tbsp. extra-virgin olive oil
  • 1½ cups sliced mushrooms
  • 2 cups baby spinach, roughly chopped
Preheat oven to 500°F. In a medium bowl, combine the eggs, coconut milk, herb, salt and pepper; set aside.

Heat the olive oil in a large frying pan over medium heat. Add the mushrooms and cook, stirring frequently until softened, about 5 to 8 minutes. Add the spinach and let it wilt for 30 seconds.

Pour the egg mixture into the skillet and cook over medium heat. As the egg mixture sets, run a spatula around the edge of the skillet, lifting the cooked egg so the uncooked egg flows underneath. Cook until the egg is beginning to set (the surface will still be moist).

Transfer the pan with the eggs to the oven and bake in the preheated oven for 2- 3 minutes until the top is set and lightly browned. Cut into wedges and serve hot, directly out of the pan.

Sometimes you’re in the mood of a special treat for breakfast that won’t throw off your hormones and set you up for a day of crashing. Try these super filling pancakes. Try topping them with almond or coconut butter for a filling topping in place of syrup.

Grain Free Pancakes/ Waffles
  • 3/4 c Rorie's GF Blend
  • 1/4 tsp baking soda
  • 1/4 tsp ground cinnamon
  • 1 egg
  • 1 tbsp honey or apple butter
  • 1 tsp vanilla extract
  • 1/4 c almond milk
  • Optional: 1 tbsp. mini chocolate chips

Place ingredients (except for chocolate chips) in a blender and blend until smooth. (You may need to stir and blend once more)
Transfer to bowl, add chocolate chips (if using) and allow to sit a few minutes to thicken slightly.
Preheat griddle, frying pan over medium heat, or waffle maker. Cook 1 -1 1/2 minutes per side.

Shakshuka
  • 1 small onion diced
  • 1 15 ounce can diced tomatoes
  • 1 15 ounce can of tomato sauce
  • 1 tablespoon extra virgin olive oil
  • 2 cloves fresh or frozen garlic
  • 2 cloves frozen basil
  • 2 close frozen parsley
  • Salt
  • 1/4 tsp black pepper
  • 1 tsp dried Oregano
  • 4-6 eggs

Over medium heat, saute onion in olive oil with a sprinkle of salt until golden, about 10 minutes. Add the garlic, basil and parsley and saute for about 1 minute or until garlic is fragrant. Add the tomatoes and tomato sauce, 1/2 tsp salt, black pepper and oregano. Stir and allow the sauce to come to a boil.

When sauce begins to thicken, lower the flame. Make wells in the sauce and add the eggs one at a time.
Season the eggs with a sprinkle of salt and cover. Raise the flame to medium and cook for abt 3 minutes or until the whites firm up and the yokes develope an opaque layer.

Serve hot.

Vegetable Souffle

Yield: 1 mini souffle

  • ½ cup Veggie Mixture (below)
  • 2 eggs
  • 1 Tbsp. coconut milk
  • Salt, pepper and herbs of choice

Veggie Mixture

  • 1 tbsp. butter or oil, for frying and greasing
  • 1 leek, washed and checked
  • 1 6-oz. box mushrooms
  • Choice of optional add-in variations:
    1. 1 cup fresh kale + 1/3 pepper, chopped
    2. 1 ½ cups fresh spinach
    3. ½ carrot + 1 zucchini, center seedy section discarded, grated, wrapped in towel, sprinkled in salt and squeezed through a cheesecloth to draw out excess moisture

Prepare the vegetable mixture: Heat butter or oil in a frying pan and sauté leek and mushrooms until soft. Add your choice of variation and cook just until incorporated. (For varied souffles, set aside the leeks and mushrooms and sauté a portion of them with different veggie combos).

Combine immediately with egg mixture or refrigerate veggies and add them to fresh egg mixture in the morning for fresh baking. Both the prepared veggies or baked soufflés can be refrigerated for 4 days.

Prepare the souffles: Preheat oven to 400°C. Generously grease as many ramekins as you would like to fill. Multiplying amounts as needed, whisk together eggs, coconut oil, and vegetables. Season to taste with salt, pepper and herbs of choice. Fill ramekins evenly and bake for 25 minutes.

Best enjoyed fresh, but can be refrigerated for up to 4 days, then served rewarmed or at room temperature.

Kohlrabi fritters
  • 1 pound kohlrabi (about 1 large or 2 medium sized kohlrabies) peeled
  • 1 medium-sized Japanese sweet potato or Yukon gold potato peeled
  • 1 small yellow onion, diced very small
  • 1 1/2 tablespoons minced dill
  • 1 1/2 tablespoons minced parsley
  • 1 teaspoon fine sea salt
  • 1/3 cup Rorie's GF Blend
  • 2 eggs, lightly beaten
  • 1/4 cup olive oil of choice for frying

Grate the kohlrabi and potato of choice. Transfer the grated veggies to a dish towel and wring out any moisture. Place the veggies into a large bowl. Add the onion, dill, parsley, salt and flour to the veggies. Stir in the eggs and mix until everything is well incorporated.

Heat the oil in a large skillet over medium-high heat. Spoon 1/4 cup of the mixture into the skillet and flatten it gently with a spatula. Add 2-3 more fritters to the pan and cook for about 3-4 minutes per side until golden brown and crisp.

Grain Free Granola
  • 1 1/2 assorted mixed nuts ( I used 1/2 sliced almonds and 1/2 pecan halves)
  • 1/2 c unsweetened shredded coconut
  • 1/2 c raw coconut chips
  • 1/2 c Rorie's GF Blend
  • 1/2 tsp cinnamon ( you can add 1/2 tsp vanilla or almond extract)
  • 1/4 c maple syrup ( add an additional 1-2 tbsp to make it sweeter or reduce to up to 2 tbsp)
  • 2 tbsp chia seeds  ( Leiber foods makes one certified for Passover)

Preheat oven to 325 and line a (real metal) baking sheet with parchment paper.

Mix everything together and spread onto baking sheet. Bake 15 mins (Not convection) mix and bake an additional 5- 7 mins until golden.
Cool completely before breaking into pieces.

At this point feel free to add in some chocolate chips or cocoa nibs serve on its one a snack, as a topping on chocolate bark, in a yogurt parfait, mixed with Greek yogurt, mixed into chia pudding, topped on oatmeal or on apple slices drizzled with almond butter .... the possibilities are endless.

Breakfast Banana Nut Butter Muffins
(super satisfying for breakfast, snack or anytime)
  • 4 eggs, separated
  • 4 very ripe bananas, cut into chunks (frozen can be used but will change texture. *Ripe unfrozen is recommended)
  • 2 tsp. vanilla extract
  • 2 tsp. baking soda
  • 1 16 oz jar cashew or almond butter
  • 1 cup Rorie's GF Blend
  • Optional chocolate chips, cacao nibs or crushed nuts to taste

Preheat oven to 350°F. Line 20-24 muffin tins with paper baking cups and set aside.

In a food processor fitted with an S blade, beat egg whites until stiff, then slowly incorporate yolks. Add ripe bananas and mix well for at least 3 minutes until a creamy, fluffy batter forms. (The longer you mix the bananas with the eggs, the fluffier your muffins will be.)

Add vanilla extract, baking soda, nut butter and grain free mix and mix well.

Divide batter between prepared muffin tins. Sprinkle with toppings of choice. Bake for 20-23 minutes; do not overbake so that muffins stay moist.

*The success of this recipe is dependent on the banana and blending it into the stiffened whites. If your bananas are not super ripe your muffins will not be sweet or moist. Make sure they have lots of brown spots before attempting to bake.

STORE