Easy Make Ahead Egg Cups

These little babies are delicious, filling and unbelievably easy. I like to whip them up the night before so I can have them packed and ready to take with me on my early mornings. Vlad LOVES them too.

This recipe is for 6 egg cups, I guess a serving could be one egg cup but I usually eat 2 and Vlad eats 3. Also, I kept this recipe very simple (because this is what I had in the house at the time) however, you can treat these like a frittata and add whatever yummy ingredients you have on hand. I find eggs go well with pretty much anything, or you can go very minimal and just do plain eggs, still delish. 


  • Olive oil cooking spray
  • 6 thinly sliced pieces of prosciutto 
  • 6 eggs
  • 1/2 cup chopped cherry or grape tomatoes
  • 1/4 teaspoon dried oregano
  • salt and pepper to taste


Preheat oven to 350°

Lightly coat a muffin tin with cooking spray. Fold one slice of prosciutto in half and lay place into one of the muffin cups, gently pressing to line the cup. Repeat with the other 5 slices.

In a medium size mixing bowl, whisk the eggs, oregano, salt and pepper. Pour the egg mixture into the muffin cups. Fill the cups half full and then rotate around cup by cup adding the remaining egg, so that you end up with an even amount in each cup. Lastly, drop in the chopped tomatoes (or whatever seasonal veggies you choose) a small handful for each cup.

Pop in the oven for 25-30 minutes, rotating the tin once, half way through. The eggs should be set but still look wet when they are done.

Let the eggs cool in the tin on a cooling rack for 5 minutes. 

The prosciutto should make it really easy to pull the egg cups out of the tin. Enjoy right away or refrigerate and reheat in the microwave for 30-40 seconds!



Cold Weather Beef and Mushroom Stew

It’s cold! So I am making beef stew. It's the perfect cozy, comfort food for this weather and best of all, it’s delicious! And it’s healthy too (that should be ‘best of all’, though I feel delicious comes first).

If you happen to have a few hours to hunker down and wait for your stew to stew, I highly suggest trying this recipe.

Tip - Stew tastes best if you make a 2 hour date with your couch, TV and the biggest blanket you have, while you anxiously await your stew to cook.


  • 1 tbsp olive oil
  • 1 lb 100% grass fed stew beef
  • 1 large yellow onion, chopped
  • 2 cloves of garlic, minced
  • 1 sprig of rosemary
  • 4 cups of beef stock
  • 1 1/2 cups of good red wine (if you wouldn’t drink it, don’t cook with it)
  • 2 large carrots, peeled and sliced into 1/2 inch pieces
  • 8oz cremini or baby bella mushrooms, quartered or halved
  • 1/2 cup frozen peas (optional)
  • 4 tbsp whole wheat flour, feel free to substitute this with rice flour to make gluten free
  • salt and pepper


In a stockpot, heat the olive oil over medium-high heat. Once oil is heated add half of the stew meat. Let the meat brown for 5-8 minutes, rotating the pieces every few minutes to evenly brown the meat. By doing this in 2 batches the meat will get a better brown, overcrowding the pan results in steamed meat and we want yummy browned meat. Once you have browned both batches, remove from the pot and set aside. 

In the same pan used for browning the meat, add the chopped onions, salt and pepper to taste. Do not wipe down the pot after removing the meat, that’s where all the flavor is. Brown the onions until almost translucent (~2 minutes). Add the garlic and the stew meat back into the pot, cook for another 2 minutes, stirring frequently. Add the wine and beef stock and bring to a boil. Once boiling, reduce to a simmer and cover for 1.5 hours, stirring occasionally.

Add in the chopped carrot, mushroom, rosemary and peas and let simmer uncovered for another half hour.

Lastly, in a cup with a handle, scoop out half a cup of the stew liquid and mix in 1 tbsp of whatever flour you choose. Whisk with a fork until there are no lumps and stir this mixture into the stew. Repeat this step until you get the desired thickness of your stew. 

Remove the rosemary sprig and enjoy!

Diagram of the Diaphragm

Breathing.  It's not easy.  Yet, it effects so much in our body.  From how we feel to how we function, breathing is an integral part us.  As we educate ourselves in movement i.e. going to the gym, taking classes, personal training - all of the routes we go down to better our bodies.  Still the one thing that keeps us moving, breath, we know so little about.  It's rarely focused on in exercise because it is extremely frustrating and often times counterintuitive.  However, it is SO important.  So, lets start at the beginning. 

What is actually happening when we take a breath?

A few things are happening.  First, our stomach EXPANDS as we inhale.  Second, our diaphragm draws downward, towards our abdominal organs.  Its true, with an expansive diaphragmatic breath, our organs must shift downward to allow for the expansion of our lungs and diaphragm.  Thirdly, our ribcage moves up and out - not just "out" to the front, but three-dimensionlly, 360 degrees.  Then, as we exhale the reverse of that entire sequence happens, our stomach deflates, our diaphragm relaxes back up into our ribcage and the ribs narrow (three-dimensionally.)

And that all happens in one breath.  Still confused?  Probably.  Lets look at a diagram of the diaphragm - like promised.

Here is that confusing muscle, weird right?  To get even more complicated as we inhale and our lungs, belly and ribs are expanding, our diaphragm (remember it is a muscle) is CONTRACTING.  Just like any other muscle in our body contracts and releases, the diaphragm has to contract in order for us to inhale properly.  To put it even simpler, we have to WORK to breath correctly.  It takes conditioning to breath correctly and effectively.  

Good news is, there are a lot of exercises to strengthen the diaphragm.  Check out my Instagram page (coming soon) for diaphragm conditioning movements.