Power Breakfast for Men- Sweet Potato Hash with Eggs and Avocado

This post is in honor of Movember– a month dedicated to Men’s Health!

Most men eat a breakfast comprised of carbohydrates and coffee. This is something that has to change! If you are  a man reading this article and you want energy throughout the day, you need to get a jump-start with a power-breakfast. The ideal breakfast would consist of protein, healthy fats and some healthy (un-refined) carbohydrates. A balanced breakfast will provide you with the nutrients your brain and muscles need for a productive day.

Check out this simple recipe that was designed just for you!

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Sweet Potato Hash with Scrambled Eggs and Avocado

Prep time: 5 minutes                                                                                            Cooking time: 7 minutes

Ingredients

  • 2 Tablespoons coconut oil, divided
  • ½ diced onion
  • ½ cup shredded sweet potato
  • 4 eggs (or 1 egg with 3 egg whites)
  • 1 handful spinach
  • ½ avocado

Directions

  1. Preheat a cast-iron skillet over medium heat and melt 1 Tablespoon of coconut oil in the pan
  2. Add your diced onion to the pan and stir for about 3 minutes until translucent
  3. Add your sweet potato and saute, stirring often, for 3-4 minutes until your sweet potatoes soften
  4. In a separate pan, melt the remaining 1 Tbsp coconut oil (or organic butter). Pour in eggs and cook over medium heat until cooked through.
  5. Add your spinach to your eggs and stir often until fully wilted.
  6. Plate sweet potato hash on a plate and top with eggs. Slice up some avocado for the side OR top with goat cheese.

Chef tip= Double the sweet potato hash recipe, cook it and leave some in the fridge for another quick breakfast. Next time you can heat up the hash and then you only have to cook the eggs.

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Spring Salads- Build Your Own @ Home

Spring Salad Components (Build Your Own @ Home)

Having one salad a day can ensure that you get some added veggies into your diet. Many of us only eat the vegetables on sandwiches, burgers or tacos for lunch. Here are some great salad components that you can put together for a hearty lunch or dinner salad.

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Base

  • Spinach
  • Kale
  • Mixed Greens
  • Chard
  • Mustard greens

Carbohydrate (give your salad some substance!)

  • Quinoa
  • Adzuki Beans
  • Brown Rice
  • White Beans
  • Chick peas
  • Roasted veg (beets, carrots, sweet potato)

Protein 

  • Wild Salmon, Talapia, Halibut, fresh or canned tuna, sardines
  • Grilled or roasted chicken
  • Tofu

Healthy fat

  • Goat milk feta
  • Toasted Pumpkin seeds
  • Toasted Sunflower seeds
  • Toasted sesame seeds
  • Chopped nuts
  • Pine Nuts

Additional Toppings

  • Cucumbers
  • Radishes
  • Carrots
  • Snap Peas
  • Pomegranate seeds
  • Orange segments
  • Sprouts!

Salad dressing combinations

  • Simple Balsamic Vinaigrette (olive oil, balsamic, sea salt, cracked pepper)
  • Dijon Mustard Vinaigrette (olive oil, lemon juice,1 tsp dijon, sea salt, pepper)
  • Citrus Vinaigrette (olive oil, orange juice, salt & pepper)
  • Asian dressing (use sesame oil as the base, brown rice vinegar, tamari)

Sample Salad

Ingredients
1 large handful of spinach
1/2 cup adzuki beans (pre-cooked)
1/4 cucumber, sliced
1 Tablespoon toasted pumpkin seeds
Your choice of protein (chicken, tuna, fish, tofu)
Topped with broccoli sprouts

Salad Dressing:
Pinch of sea salt
Crack of black pepper
2 Tablespoons olive oil
1 Tablespoon Balsamic Vinegar

Directions
1. Assemble salad ingredients in a bowl.
2. Place Dressing ingredients in a ball jar and shake until well combined
3. Pour dressing over salad.

Roasted Sweet-Potato with Coconut Oil and Rosemary

This is one of my all-time favorite side-dishes. It is simply delicious every time.

Ingredients

  • 1 medium Sweet Potato
  • 1 Tablespoon Coconut Oil
  • 1/2 teaspoon Celtic Sea Salt 
  • 1/2 tsp curry powder (optional)
  • 2-3 springs Rosemary

Directions

  1. Heat oven to 400 F. Line a baking tray with parchment paper.
  2. Cut sweet potato into 1/4 inch rounds or 2 in x 2 in cubes. Set aside in a medium sized bowl
  3. Heat a small sauce pan and melt the coconut oil. Pour melted coconut oil, sea salt and curry powder over sweet potatoes and toss until evenly coated.
  4. Spread sweet potato mixture onto baking tray. Spread the rosemary sprigs around the tray.
  5. Place in oven for 12 minutes for 1/4 inch rounds or 15 minutes for 2 in x 2 in cubes.

Note: To check if sweet potatoes are ready, use a fork or toothpick to see if they are soft all the way through. It should be easy to insert and remove the fork or toothpick.