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.

Lemon and Dill Baked Salmon

I have always been a fan of baked salmon, however I only recently become a fan of fresh dill. I have never been very comfortable cooking with dill because I never knew what to pair it with. Since it is summer and I am feeling adventurous, I decided to try something new. I absolutely love this fresh Lemon and Dill Salmon recipe. It is more than perfect for summertime.

Salmon is well-known in the nutrition world as a good source of Omega-3 fatty acids. Omega-3 fatty acids are good for our health because they are anti-inflammatory. Other sources of Omega-3 fatty acids include: fish oil, olive oil, avocados, and almonds.

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Ingredients
1lb wild-caught salmon
1 Tbsp tea seed oil
1 tsp sea salt
1/8 tsp black pepper
1 bunch dill, chopped
1 small lemons, 1/4 inch slices
1/2 cup organic vegetable stock

Directions
1. Heat oven to 350 F degrees
2. Line a large baking sheet with parchment paper.
3. Place 3-4 lemon slices and 1 Tbsp chopped dill on the baking tray.
4. Rinse salmon then dry. Rub both sides of salon with tea seed oil, sea salt and pepper.
5. Place 3-4 lemon slices and 1 Tbsp chopped dill on top of salmon.
6. Add organic vegetable stock to the baking dish to surround the salmon
7. Cover with aluminum foil and bake for 20-25 minutes. (cooking time varied depending on thickness of salmon)

Note: Serve hot or take salmon out of the oven to cool for an hour before serving

Spring Veggie Wrap

This Spring Veggie Wrap makes for a great light snack! You also have the option to load it up with additional veggies, tofu, or animal protein to make it a more substantial meal option.

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Nutrition Suggestion: Consume at least 1 salad, smoothie, or veggie wrap each day

Prep Time: 5-10 minutes
Serves: 1

Ingredients
1 Tortilla*
1 Tablespoon of Pesto (Recipe: Kale & Almond Pesto)
4-5 leaves arugula or spinach
Broccoli sprouts
Cucumbers, thinly sliced
Radishes, thinly sliced
Salt & Pepper to taste
Optional: organic feta or goat cheese

* Whole wheat, organic corn, or gluten-free tortillas are widely available alternative to white flour. I like the Rudi’s Brand! If you’re looking for a lighter meal or snack, you can also try wrapping your ingredients in collard greens.

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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.

Did You Already Break Your New Years Resolutions?

Did you already break your New Years Resolutions?

That’s okay because new-years resolutions are overrated. However, the idea behind setting goals is highly underrated.

In most cases, people are not going to wake up and make long-lasting changes to behaviors they have been performing for many years.  There are steps to achieving goals. Realistically, they should be altered along the way according to your progress.

Remember that you can create short-term and long-term goals throughout the year. Goals are not set in stone.

You may find these guidelines helpful when it comes to goal setting.

1. Get support. Surround yourself with people who want to see you succeed. These are the people you want to spend the majority of your time with

2. Write down a goal. Then write down the steps that lead up to achieving that goal. Map out a plan as to how you will get to your final destination.

3. Create realistic yet challenging goals. It’s better to create a goal that you are actually capable of achieving rather than one that you can’t even imagine achieving.

4. Write a note that says why you deserve to achieve this goal. What’s in it for you?!

5. If you fall off the horse, get right back on. Even if you slip up for a day or two, it doesn’t mean that you failed. You just hit a speed bump in the road.

At the end of the day, you have to be serious about your goals. You have to REALLY want to achieve this positive change for yourself in order to be successful.

Winter Morning Quinoa Porridge

Since the mornings tend to be pretty rushed, I always try to pull together a quick and easily digestible meal. This nutrient-dense, low-inflammatory breakfast option can be made in a matter of minutes!

Ingredients

  • 3/4 cups coconut milk (or any other dairy-free milk alternative)
  • 3/4 cup cooked or sprouted quinoa*
  • 2 Tablespoons ground flax seed
  • Hemp Protein Powder (optional)
  • 1/4 teaspoon cinnamon

Topping

  • 8-10 almonds, chopped
  • Handful of berries

Directions

  1. Heat medium-sized sauce pan. Add coconut milk and quinoa. Stir until heated through.
  2. Add ground flax seed, protein powder and cinnamon. Stir until well combined. Add water or more coconut milk if texture is too thick.
  3. Place mixture into a bowl and top with almonds and berries.

This recipe is a winter spin on my Nutty Yogurt and Quinoa Breakfast creation. 

Tomato Lentil Soup

Tomato-Lentil Soup

Yes! It’s soup season. I don’t know about anyone else but I am really excited! Soups are a great way to get a lot of nutrients into one meal. Soups are easily digested and they are very soothing. What better way to relax on a cold evening than to cuddle up and eat some delicious warm soup?

Lentils are small but packed with nutrients. They are high in fiber and they are recommended for heart health due to their high levels of folate and magnesium. Lentils are also a great blood sugar stabilizer.

This tomato-lentil soup is unbelievably easy to make. It is a good first soup to make if you are new to the art of soup making.

Ingredients

  • 1 Tbsp Ghee or Coconut Oil
  • 1-2 tsp Sea Salt, divided
  • 1/2 onion, diced
  • 1 carrot, diced
  • 1 stalk celery diced
  • 4 cups organic beef stock*
  • 1 can organic diced Tomatoes
  • 1/2 cup lentils, soaked

* You can substitute with organic vegetable stock

Directions

  1. Heat a meadium sized soup pot. Add Ghee or Coconut oil. Once melted, add onions and 1 tsp of sea salt then saute until translucent.
  2. Add carrots and celery, saute until softened.
  3. Add stock and canned tomatoes, bring to a boil.
  4. Add lentils. Cook for 15-20 minutes or until lentils are soft.
  5. Taste, add salt and pepper to adjust flavor.

Servings: 4-6

Suggestion: make a double batch and save some soup in the freezer. Less time in the kitchen is always a plus!