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Carolyn Coffin Coaching

Improve your fitness. Preserve your health.

ERFA Breakfast

ERFA Porridge

Breakfast is always one of the biggest stumbling blocks when shifting to primal eating.  For me, giving up my bowl of oatmeal was a challenge.  It was quick and easy to prepare before work, it kept me full all morning and it tasted sooooo good!

After discovering 'no-oat' meal I have never looked back!  The nutty, banana base has so much flavour and the the cereal can compliment the same standard toppings as normal oatmeal.  This recipe has pumpkin seeds and berries, but raisins, chopped apple, grapes or Greek yogurt all work well.

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Blueberry Banana Muffin

Blueberries fill every bite of these moist and tasty muffins. Besides being a clear winning favourite with adults and kids alike, the bonus is that they offer another option for school lunches (nut-free!).

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Primal Crunch Granola

Granola is one of those foods that is marketed as healthy, but nothing could be further from the truth. Many are made with added sugar, unhealthy fats and other questionable ingredients (uh hum..grains, oats). By making your own version chock full of satiating protein and fat, you'll be sure to avert that 3pm slump. 

Make a big batch at the beginning of the week and dole it out into individual serving sizes. Ziploc baggies of granola can be easily tossed into your bag for out-of-town travel or simply when you’re on-the-go for daily meetings. Ditch the commercial varieties and reach for this instead, whenever you're in need of a healthy, homemade snack. 

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Coconut Flour Pancakes

This tasty pancake recipe is filled with fiber and healthy fat (from the coconut), making it a surprisingly filling breakfast option compared with the wheat flour alternative.

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Zucchini Pancakes

Your kids will never know they're eating their veggies! 

This delicious "pancake" can be served with bacon to make a green eggs and ham style breakfast.  But at our house, zucchini pancakes are a hit no matter what meal it is. 

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Egg Muffins

Sunday is egg muffin day at our house.  We make up a big batch, eat some for breakfast and refrigerate the leftovers for quick, easy snacks during the week.  This is a great way to make eggs portable to work or school!  They travel in a zip lock bag or container and can be eaten hot or cold.

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Sweet Potatoe Thyme Biscuits

Everything you could ever want from a biscuit.  Try them!

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Banana Muffins

This recipe can be enjoyed as muffins or as bread. Add a dollop of butter and you can't go wrong!

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ERFA Danish

Another quick and easy breakfast idea is the danish.  This recipe uses egg whites, which can be separated from a whole egg by carefully cracking it in half and letting the white drip into a bowl while holding the yolk in between the half shells.  The yolks can then be added back in as filling.  For unlimited variety, use a 1/4 cup of liquid egg whites instead and fill the danish with your choice of fruit fillings.

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Coconut Berry Smoothie

When the weather starts to improve, there's really nothing quite like a nutritious smoothie to keep you cool. It's the ultimate easy meal or snack, and this favourite can be enjoyed by adults and kids alike!

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Zucchini Walnut Bread

This can be a versatile bread substitute.  It is a tasty treat all on its own, or topped with butter or cream cheese.  Enjoy!

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Hot Coconut Flaxseed Cereal

For those of you out there stumped for breakfast ideas, this hot cereal is a surprisingly simple and filling option.  It makes two servings and takes less than five minutes to prepare!

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Smoked Cheddar Omelette

There's nothing like an old fashioned omelette to start the morning right!  Smoked cheddar and apple is always a winning combination in our household. Everyone loves this one, including the kids!

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Pumpkin Pancakes

We are constantly being asked, "What do we eat for breakfast?" 

We always encourage people to default to some real food staples such as Greek yogurt topped with fruit and nuts, bacon and eggs or veggie and meat based omelettes. 

But we can feel people breathe that sigh of relief when they find out it is entirely possible to recreate some of the old breakfast staples with new ingredients. Check out this recipe for the oh-so-delicious pumpkin pancakes!

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"Green" Smoothie

This smoothie is the perfect match for a hectic morning! In just five minutes you can have a nutritious meal to-go. You can even add your favourite protein powder for an extra boost.

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Beef and Veggie Scramble

This breakfast scramble is the perfect example of how to reinvent the leftover meat and vegetables that you have on hand. Anything goes, so get creative and throw in whatever you've got in your fridge so it doesn't go to waste.

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Race Day Pancakes

We don't normally advocate oatmeal due to its high carbohydrate content, but athletes who engage in intense activity may need to seek out carbs before and after their sport. These pancakes are an easy way to top up energy stores to help you perform at your best. And they travel well even if your competition happens to be out of town.

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What our Graduates are Saying

  • ShawnShawn

    Carolyn helped me improve my 5k from 23-mins to 20:51 in less than one year! I'm not only faster, but I'm much more mentally strong thanks to her coaching.

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    Receiving my weekly running program is almost as fun as opening my stocking on Christmas morning!

  • GarryGarry

    With Carolyn’s easy-to-follow approach, I’m finally running without pain in my joints for the first time in years, and the bonus is that I’ve lost weight!

  • CandaceCandace

    Carolyn's style of coaching has real density. The changes I made to improve my health and fitness are meaningful and sustainable, thanks to her process. Working with Carolyn has significantly changed my life for the better.

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