Category: Recipes: Breakfast

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Delicious Gluten Free Waffle Recipe

This morning my wife surprised me by making a Gluten Free Waffle that was healthy and absolutely delicious at the same time.

This was a nice change because lately I’ve been eating eggs with sardines every single day.  Although this is a powerhouse superfood breakfast, you can get tired of it on such a regular basis.

I use the Herbalife Protein Baked Goods Mix (I don’t sell Herbalife, I just like some of their products).  This is the key for this recipe being gluten free.

Give it try.  It’s easy to make, quick, and delicious.  Just add a little honey and a few rasberries for a little natural sweetness.

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Heart-Healthy Eggs, Sardines & Spinach Power Plate Recipe

A protein-rich, omega-3–packed meal to support heart health, recovery, and athletic performance

⏱ Prep Time

5 minutes

🔥 Cook Time

10 minutes

🍽 Number of Servings

1 serving

🧾 Ingredients

  • 2 pasture-raised eggs

  • 1 can wild sardines (in water or extra virgin olive oil)

  • 1 cup fresh spinach

  • 1 teaspoon extra virgin olive oil

  • Sea salt and black pepper, to taste

  • Optional: garlic, onions, or red pepper flakes

👩‍🍳 Directions

  1. Heat olive oil in a skillet over medium-low heat.

  2. Add spinach and sauté until just wilted (about 1–2 minutes).

  3. Add sardines and gently warm — avoid overcooking.

  4. Crack eggs into the pan and cook to your preferred doneness (scrambled, sunny-side, or over-easy).

  5. Season lightly with sea salt and black pepper. Serve warm.

📊 Nutrition Information (Approximate per Serving)

  • Calories: ~450

  • Protein: ~32 g

  • Carbohydrates: ~6 g

  • Fat: ~34 g

  • Sugar: ~1 g

  • Fiber: ~3 g

❤️ Why This Recipe Is Ideal for Heart Health & Athletes

This heart-healthy eggs and sardines recipe delivers powerful nutrition in a simple, easy-to-digest meal. Sardines are one of the best natural sources of omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote recovery after exercise or a cardiac event. Eggs provide complete protein and choline, essential for muscle repair, brain health, and metabolic function. Spinach adds magnesium, potassium, antioxidants, and fiber, supporting circulation, blood pressure balance, and endurance.

This meal is ideal for:

  • Individuals with a history of heart attack or cardiac rehab

  • Athletes seeking clean, anti-inflammatory fuel

  • Anyone wanting a high-protein, heart-healthy breakfast or lunch

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1.    Cinnamon Chiller

Serving: 1

Prep Time: 10 minutes

Ingredients:

  • 1 cup unsweetened almond milk
  • 2 tablespoons vanilla protein powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 cup ice cubs

Directions:                                                      

  1. Add listed ingredients to blender
  2. Blend until you have a smooth and creamy texture
  3. Serve chilled and enjoy!

Nutritional Contents:

  • Calories: 145
  • Fat: 4g
  • Carbohydrates: 1.6g
  • Protein: 0.6g
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Recipe: Eggs and Salmon

An easy and quick recipe you can make in minutes that is high protein-low carb and is very heart-supportive with good fats (omega-3’s, CLA, phospholipids).  It is also blood-sugar friendly meal and excellent satiety meal.

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Chia And Blackberry Pudding

Serving: 2

Prep Time: 45 minutes

Cook Time: Nil

Ingredients

  • ¼ cup chia seeds
  • ½ cup blackberries, fresh
  • 1 teaspoon liquid sweetener
  • 1 cup coconut milk, full fat and unsweetened
  • 1 teaspoon vanilla extract

How To

  1. Take the vanilla ,liquid sweetener and coconut milk and add to blender
  2. Process until thick
  3. Add in blackberries and process until smooth
  4. Divide the mixture between cups and chill for 30 minutes
  5. Serve and enjoy!

Nutrition (Per Serving)

  • Calories: 437
  • Fat: 38g
  • Carbohydrates: 8g
  • Protein: 8g