Smart & Simple Recipes

These recipes are all very similar to one another but each of them can easily be adjusted to suit your personal tastes and macronutrient requirements (carbs/proteins/fats). Whether you're behind the wall or out on the streets it's beset to keep it simple when you're trying to Eat S.M.A.R.T. Find the healthy foods that you enjoy the most and explore many to prepare, combine and sonsume them. Here are my "Five Favorite Smart & Simple Recipes" that I've enjoyed for many years and have been able to share with countless others.

Cold Breakfast cereal

  • 1/2 c Kellogg Bran Cereal
  • 1/2 c Rolled Oats (Dry)
  • 1 Medium Diced Apple
  • 1 Tsp Cinnamon
  • 1/2 Tsp Instant Coffee
  • 1 Pint Cold 1% Milk
  • (Optional:Teaspoon of Raw, Organic Honey)
*Mix all the ingredients together and enjoy cold cereal.

Hot Breakfast Cake

  • 6 Raw Eggs
  • 1 Cup Rolled Oats (Dry)
  • 1/2 Cup Crushed Walnuts
  • 1 Mashed Banana or Diced Apple
  • 1 tsp Instant Coffee
  • 1 Tbsp Cinnamon
  • 1 Tbsp Extra Virgin Olive Oil
  • Splash of Milk

*Place all the ingredients intoa  microwaveable bowl and wish vigorously with a fork for 20-30 seconds. Then cook in microwave at 75% for approximately 7-8 minutes or until it is cooked all the way through.

Raw MacCrapple

  • 3 oz of Pouch Mackerel in Soybean Oil
  • 1 Crisp Medium Diced Apple
  • 1/2 Cup Rolled Oats (Dry)
  • 1/2 Cup Jalapenos
  • 2 Tbsp Vietnamese Chili Garlic (Hot) Sauce
  • 2 Tbsp Extra Virgin Olive Oil
  • Dash of Oregano and Black Pepper
  • Dash of Minced Onion and Minced Garlic (or Fresh)
  • Diced Bell Peppers (*Whenever Possible)
  • *Add Jalapeno Juice to change consistency

Place all of the ingredients together in one large bowl and mix with a spoon (or spatual). Enjoy.

Perfect Post Workout Meal

  • 5 Raw Eggs
  • 1/2 Cup Instant Brown Rice
  • 1/2 Cup Jalapenos
  • 1 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Vietnamese Chili Garlic (Hot) Sauce
  • Dash of Minced Onion and Minced Garlic (or Fresh)
  • 1 tsp Ground Cumin
  • 1 tsp Cayenne Pepper
  • Dash of Black Pepper
  • Splash of Milk

Place all of the ingredients into a microwaveable bowl and whisk vigorously with a fork for 20-30 seconds.Then cook in the microwave on "high" for approximately 5-6 minutes or until cooked all the way through. Remove when done. Flip over onto a plate and cut like a pie.

The Substitute


  • 5 Peeled Hardboiled Eggs
  • 1/2 Cup Rolled Oats (Dry)
  • 1/2 Cup Jalapenos
  • 1/4 Cup Jalapeno Juice
  • 2 Tbsp Extra Virgin Olive Oil
  • 2 Tbsp Vietnamese Chili Garlic (Hot) Sauce
  • Dash of Minced Onion and Minced Garlic (or Fresh)
  • Dash of Oregano, Cayenne Pepper and Black Pepper
  • Chopped Bell Peppers (*If Available)

Mix all of the ingredients together in a large bowl using a large spoon. Enjoy