A Nutritionist Hosts A Brunch

Social culinary experiences are super important to mental health, cultural nostalgia and to the strength of relationships with food. Food is my medicine, but its also something I take great joy in. The shopping, preparing and eating. I love sharing this passion and knowledge with people I care about. So, From time to time, I like gather my favorites and host a meal... Since brunch is my ultimate meal (seriously Id eat it for every meal if I could) It tends to be brunch that I go after. I usually make two main dishes and have my guests bring some extras. Today I hosted a few of my friends, who have a wide variety of beliefs, tastes, and restrictions. So I tried my best to accommodate everyone, and It was beyond delicious. I want to share my experience with you, and my recipes for a few of the hits, at my brunch.

Super Coconutty Matcha Cups



These delicious treats are completely vegan, and can be modified to meet restrictions of just about anyone. These are no bake, healthy fat full, and semi sweet, with clean burning, long lasting energy. Easy and quick, and a total crowd pleaser!


1 cup coconut oil

1 cup creamy coconut butter 

½ cup full fat coconut milk, refrigerated overnight

½ tsp matcha green tea powder

1 tsp maca root powder

¼ tsp ground cinnamon

¼ tsp Himalayan salt

2 tbsp maple syrup (optional)

1 tsp pure vanilla extract 

1/2 cup rolled oats (optional)

1 cup finely shredded coconut 

1/2 cup pumpkin seeds (optional)


1. Add all the ingredients except for the oats, and shredded coconut, to a large mixing bowl. Note that your coconut oil + coconut milk need to be firm, so refrigerate for a bit before you get started. 

2. Mix on high with a hand mixer, until whipped and fluffy

3. Fold in the oats for fiber + texture

4. Use a spoon or ice cream scoop to portion each cup into its cupcake paper, or form into small balls

5. Sprinkle coconut shreds on top and put them in the freezer for 20 minutes or until hardened

6. Transfer your finished energy cups to an airtight container and keep refrigerated for up to 2 weeks.

These can be eaten straight out of the fridge but they are even better when you let them sit at room temperature for 10 to 15 minutes before to eat them.


Maca - 

·       Balances Hormones

·       Increases Energy

·       Aids in fertility

·       Improves Skin + Hair

Matcha - 

·       Is bursting with antioxidants including the mighty EGCg

·       Abundant in fiber, vitamins + chlorophyll

·       Mood + focus booster

·       Enhances metabolism + burns calories

·       Contains selenium, vitamin C, chromium, zinc + magnesium

·       Reduces cholesterol + blood sugar

Coconut - 

·       Medium-chain triglycerides (MCTs) a calorie burning machine

·       Can Kill dangerous microorganisms

·       Reduces hunger

·       Contains fatty acids that can boost brain function

·       Improves significant risks like Total, LDL and HDL cholesterol,                 which may translate to a lower threat of heart disease






   Turkey + Kale Fritatta


Pumpkin Seeds - 

·       Balances Blood Sugar

·       Hormone Balancing Power

·       Heart + live health

·       Contains tryptophan, an amino acid that aids in restful sleep

·       Anti-inflamatory

·       Prostate health

·       Great source of fiber and Omega3’s

·       High in zinc, great for immunity

·       Heart Healthy


This yummy AM entree is a wonderfully filling option that will feed 8-10 people. I made it whole30 compliant but you could top it with a cheese of your choice, or substiture turkey for sausage, bacon or salmon. You could even remove the turkey all together and add more peppers, kale, spinach, zuchini etc. to make it veggitarian. Great creative, this dish is hard to mess up.



2 Yukon potatos

1 large yellow onion

1 lb ground turkey

1 bundle kale

1 yellow bell pepper (I used yellow but you can substitute for the color of your choice)

4 tbsp full fat coconut milk

6 eggs

1/2 cup melted ghee (or butter)

Salt, chili powder, black pepper, parsley to taste



(preheat oven to 350)

1. Use melted ghee to coat your pan. Use a large cast iron skillet, a muffin tin or a glass cookware

2. Slice yukon potatos into very thin slices and overlap them to over your pan.

3. Sauté finely chopped onion and bell pepper, until onion is soft and start to become translucent, add in turkey and seasoning and cook till brown 

4. Chop kale and add to the turkey mixture. while that cooks, whip eggs with coconut milk in a bowl (add salt and pepper to taste)

5. Spread turkey mixture evenly over the potatoes. 

6. Pour egg mixture on top and place in the oven for 30-35 minutes.

Enjoy! I top mine with my favorite salsa, or hot sauce for some kick!