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!

[Click to View VIDEO]

IMG_1734

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.

Advertisements

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.

IMAG0200

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

Mediterranean Quinoa Salad

IMG_3572

Ingredients

  • 1 cup quinoa
  • 2 cups water or vegetable stock (low sodium & organic)
  • 1 large cucumber, medium dice
  • 2 roma tomatoes, medium dice
  • ½ medium red onion, small dice
  • 1 red bell pepper, medium dice (optional)
  • ½ cup olives, chopped (optional)
  • 2 oz crumbled organic feta cheese
  • 1 bunch parsley, chopped
  • ½ bunch mint, chopped
  • Juice of 1 lemon
  • 1/3 cup red wine vinegar
  • ¼ cup olive oil
  • 1 tsp sea salt (or more to taste)
  • black pepper

Directions

  1. Rinse quinoa in a fine mesh strainer until water runs clear.
  2. Add quinoa and water (or stock) to a medium size sauce pan. Bring to a boil then cover and let simmer for 20-25 minutes. You will know quinoa is ready the tiny seeds are all unraveled into spirals.
  3. While quinoa is cooking chop tomatoes, cucumber, onion, parsley and mint. Combine chopped ingredients into a large bowl, set aside.
  4. Line a baking sheet with parchment paper. When quinoa is cooked, spread out evenly on the baking sheet and fluff with a fork. Let cool for 5-10 minutes.
  5. Combine the quinoa with the vegetables. Add feta cheese, lemon juice, red wine vinegar, olive oil, salt and pepper.

Note: If you want to make extra for leftovers don’t add feta, lemon juice, red wine vinegar and olive oil. Salad will keep in the fridge for 2-3 days without dressing.

I absolutely LOVE quinoa. It is just so versatile and takes very little time to prepare.

Be sure to check some other fantastic quinoa recipes:

 Morning Quinoa porridge

Hearty Kale and Quinoa Citrus Salad 

Refreshing Summer Salad

This salad is composed of beautiful color combinations and fresh flavors that are perfect for summer. It has a nice fusion between mexican and asian flavor profiles. I love switching it up every now and then from the standard ‘leafy green’- based salad. For those of you who have never experimented with Jicama, let me introduce you to one of my favorite vegetables. Jicama also pairs well with some chili and lime for a refreshing snack.

Simple. Quick. Refreshing.
IMG_3537

Prep time– 10 minutes    Serves– 4

Ingredients
1 bunch pink radishes, thinly sliced (round or sticks)
1 english cucumber, thinly sliced
1/2 small jicama, peeled and sliced into sticks
1/2 mango, cut into cubes
1/2 cup, chopped cilantro

Lime Vinaigrette Dressing
1/4 cup lime juice (about 3 limes)
1/2 tsp celtic sea salt
1/3 cup extra virgin olive oil

Drizzle 1/2 of  dressing over the salad lightly. Toss and then adjust with more dressing if needed. Top with a pinch of cayenne pepper.

Note: Add some quinoa plus tofu or grilled chicken to turn this appetizer salad into a main dish.
Recipe adapted from Isabel’s Cantina

Triple Citrus Sea Bass- Time Saving Tips in the Kitchen

A fresh, light & zesty summer dinner in just 35 minutes! Baking fish in the oven is one of my favorite cooking methods. I am a huge fan of working smart in the kitchen as opposed to working hard. While the fish is in the oven, there is plenty of time to reduce the sauce and to do a quick clean up of the kitchen.

IMAG0120-1

Citrus Marinade – 5 minutes
Zest of 1 orange
Zest of 1 lemon
½ cup orange juice*
2 Tbsp lime juice*
2 Tbsp lemon juice
½ tsp minced ginger
*freshly squeezed

Fish- 30 minutes
1.5 lbs of wild sea bass (you can use tilapia, salmon, or black cod)**
½ tsp salt, divided
1 tsp Dijon mustard

  1. Mix ‘Citrus Marinade’ ingredients together, split into two parts.
  2. Place fish in half of ‘Citrus Marinade.’Refrigerate for 10 minutes.(Can leave in marinade for 20 minutes for more flavor)
  3. Turn on oven to 400F degrees
  4. Place fish in oven for 10-15 minutes or until cooked
  5. In the meantime, place Dijon and the remainder of ‘Citrus Marinade’ in a medium saucepan. Bring to a simmer until the liquid is reduced by ½.
  6. Pour the reduction over the fillets.

** Fish guidelines: Choose wild over farmed. Choose fresh over frozen.

[Recipe adapted from Rebecca Katz]

Place fish over sautéed vegetables for dinner or over a salad for lunch.

Kale & Almond Pesto

You are most likely familiar with the classic pesto made with basil and pine nuts. Today, we are about to take pesto to a whole new level. In 10 minutes, you will have a delicious alternative pesto that will add a flavor kick to many of your favorite foods.

Pesto 2

Some suggested uses for pesto include:

  • Spread on a wrap or sandwich
  • As a pasta sauce
  • Combined with your favorite whole grain salad
  • As a dip for veggie sticks/ whole grain crackers
  • With your eggs or tofu in the morning

Ingredients:

  • 1/4 cup almonds
  • 1 small bunch of kale (dinosaur or curly kale), de-stemmed
  • 3 basil leaves
  • Juice of 1 lemon
  • 1 medium clove of garlic
  • 1/4 cup olive oil (or more for creamier consistency)
  • 1/2 tsp sea salt (to taste)

How to:

  1. Pre-heat oven to 350 F degrees. Line a baking tray with parchment paper and spread almonds out evenly. Place in oven for 10 minutes or until toasted. (Be sure not to burn.)
  2. Sprinkle 1/4 tsp sea salt over kale in a bowl and massage for 3 minutes (or until wilted).
  3. Blend all ingredients into food processor until well combined. For creamier pesto, add more olive oil.

photo-19

Nutrition fact: Consider this pesto as a healthy fat addition to your snacks and meals. The almonds and olive oil will keep you feeling full for longer when combined with a carbohydrate and/or a protein. Plus this pesto gives you a great excuse to sneak more leafy greens and  herbs into your diet.

Zesty Asparagus in Minutes

Asparagus makes for a delicious Spring side dish. In all of about 12 minutes, you can have a simple yet tasty green crunchy vegetable on your plate.

Image

Ingredients

  • 1 bunch Asparagus
  • Juice of 1/2 a lemon
  • 1 teaspoon sea salt
  • cracked pepper
  • Drizzle of olive oil

Directions

  1. Heat oven to 400 F degrees
  2. Cover a baking sheet with parchment paper
  3. Cut 2 inches off the bottom of asparagus and place on baking sheet
  4. Pour lemon juice over asparagus and sprinkle sea salt evenly
  5. Place in oven for 10-12 minutes
  6. Lightly drizzle olive oil over asparagus and serve!