Sweet Potato, Carrot, and Zucchini Frittata

This recipe was an accident. Wasn't actually planning on making a frittata, but it worked much better for a make-ahead meal than poached eggs (original plan here). Perfect for breakfast, lunch, dinner, brunch, brinner... yes, anytime.

Sweet Potato, Carrot, and Zucchini Frittata

Ingredients:

2 medium sweet potatoes
2 medium carrots
1 large zucchini
1 tablespoon olive oil
1 tablespoon finely chopped sage
Salt
Pepper
8 eggs, beaten
1 cup low-fat cheddar cheese

Directions:

1. Roughly chop the carrots, sweet potatoes, and zucchini. Place in a food processor and pulse until chopped.
2. In a large, deep pan heat the olive oil over medium high heat. Add the vegetables and sage, stirring often until tender and golden brown (about 10 minutes). Stir in salt and pepper to taste.
3. Level out the veggies with a spatula and lower heat to medium. Pour the eggs on top of the veggies and sprinkle with the cheese. Cover and cook until eggs have set and cheese is melted (about 5-8 minutes).

Serves 4

Roasted Sweet Potato and Eggs with Yogurt Pesto

If you prefer a savory breakfast, this is for you! So nutritious and filling.

Roasted Sweet Potato and Eggs with Yogurt Pesto

Ingredients:

1 medium sweet potato

1 egg

1/4 cup egg whites

1/4 cup yogurt 

1 teaspoon pesto

1 teaspoon Parmesan cheese
Salt
Pepper

Directions:

1. Preheat oven to 400 F. Slice sweet potato into 1/2 inch slices and place in a bowl. Spray with cooking spray and season with salt and pepper. Toss to coat.

2. Spray a baking pan with cooking spray and add the sweet potatoes. Cook about 25 minutes, flipping halfway through.

3. When the sweet potatoes are almost done, coat a non-stick pan with cooking spray and heat over medium heat. Add the egg whites and crack the whole egg in the center. Cover and cook until the whites set. Place on a plate. 

4. Mix together the yogurt, pesto, and cheese in a small bowl. Top the eggs with the pesto mixture. Serve with sweet potatoes.

Sweet Potato and Coconut Quinoa Salad

Bored of plain quinoa? This easy and super-healthy quinoa dish is full of flavor! It's a really fun side dish- just add some protein like chicken, fish, or tofu and some vegetables to make it a perfectly balanced meal.

I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.

Sweet Potato and Coconut Quinoa Salad

Ingredients:

1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt

Directions:

1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!

Rainbow Salad

If you think salads are boring, then you've been making them wrong! Salads are my go-to almost everyday and they always contain healthy fats, lean proteins, and loads of colorful vegetables. I always choose a base of dark leafy greens such as kale, spinach, or arugula. My main source of carbohydrates comes from roasted sweet potato or roasted butternut squash. One of my favorite vegetables to add are brussel sprouts. Roasting them brings out their rich, nutty flavor. Mushrooms, zucchini, asparagus, and bell peppers are some of my other favorite vegetables to roast or grill and add to salads. I always pick a lean protein such as chicken, fish, shrimp, tofu, or Beyond Meat Chicken Strips. My absoulte favorite dressing is so easy. Plus, it packs a ton of flavor with very little calories. There are so many ways to make salads delicious, filling and satisfying. Because let's face it, lettuce and grilled chicken is NOT going to cut it. The more colors you can add to your bowl the better!

Paprika shrimp, roasted sweet potato, tomatoes, blueberries, avocado, spinach, roasted brussel spouts and my Honey Mustard Dressing 

Meal Prep Basics: Roasted Sweet Potatoes

I love roasting sweet potatoes. I throw them into salads, stir-fries, and omelets to add a healthy and delicious source of carbohydrates to my meals . Roasting vegetables really brings out their natural sweetness.

Here's how I do it:

First, I preheat the oven to 400 F.

Next, I peel the sweet potatoes and cut them in half vertically. I cut each half lengthwise, and then cut each of those halves lengthwise as well. Then, I cut them vertically into half moon shapes.

I line a baking sheet with foil and spray it with non-stick olive oil or coconut oil spray. I spread the sweet potato pieces out evenly and spray them with the same olive oil or coconut oil spray.

You can add any seasonings and spices that you like, but I like to keep them plain! You can make them sweet by adding cinnamon and then tossing them in sugar-free or regular maple syrup, or make them savory by adding spices like garlic powder, chili powder, onion powder, salt, pepper, etc.

Finally, I bake them in the oven for about 25-30 minutes, or until soft and just about golden brown.

                                

                                           

Five Spice Maple Glazed Chicken Wrap with Sweet Potato and Maple Cream

After years of passing a local farm, I only recently learned that they raise and sell organic chicken. They've been selling their products to some of the best local restaurants and restaurants in the Hamptons. It's so nice to meet the people behind the product and learn how passionate they are about what they do. I rarely eat chicken, but when I do, this is where I'm going. I've never tasted chicken as delicious as this before. 

Now, this wrap. 

Epic. That is all. You MUST try it. Of course, this chicken would be the perfect addition to any meal, not just the wrap. So here's two recipes in one. Enjoy!

Five Spiced Maple Glazed Chicken Wrap with Sweet Potato and Maple Cream

For the Chicken:

2 (5 oz) chicken breast cutlets 

2 teaspoons Five Spice Powder

2 tablespoons sugar-free maple syrup

2 tablespoons water

For the Maple Cream:

3 tablespoons Greek yogurt 

1/2 tablespoon sugar free syrup 

For the Wrap:

1 whole wheat wrap of choice (I used Joseph's brand)

1 Five Spice Maple Glazed Chicken breast, sliced

Fresh cilantro

1/2 medium baked sweet potato, sliced 1/2" thick

1. Wash chicken and pat dry. If the cutlets are thick, slice in half lengthwise or pound thin (about 1/2 inch). 

2. Rub the five spice powder on both sides of the chicken.

3. Combine the sugar free syrup and the water in a small bowl. Set aside. 

3. Heat a skillet over medium heat. Coat with cooking spray. Add the chicken and cook 3-4 minutes. Flip chicken and cook on the other side about 3 more minutes or until almost cooked through. Lower heat and add syrup mixture. Allow to simmer and reduce, about 5 minutes.

4. Remove from pan. Slice and set aside (save one piece for another meal).

5. Mix together the ingredients for the maple cream. 

6. Assemble your wrap using one chicken breast, half of the sweet potato slices, and as much cilantro as you like. Top with maple cream and roll up. Party in your mouth.

Sweet Cinnamon Chicken Stir-fry

   This recipe has been a go-to for me all week- I can't get enough! This power-packed meal is so easy to make and it tastes delicious! I've used acorn and kabocha squash in place of the sweet potato too, so use whatever you have on hand. If you're in a rush and don't have any sweet potatoes already prepared, you can cook it quickly in the microwave. My microwave actually has a setting for "baked potato" so that's what I use, but they usually cook between 5-7 minutes. Just make sure you let it rest for a minute or two (it continues to cook when it's out of the microwave). My broccoli is usually from a steamer bag and I cook that in the microwave as well.
    I used Beyond Meat Chicken (read about it here), but cooked chicken is great as well. I top my stir-fry with some almond butter to add some healthy fat to my meal. Definitely recommend it, but do what works for you!

Sweet Cinnamon Chicken Stir-fry

Ingredients:

4 oz cooked chicken (or Beyond Meat Chicken Strips), diced
1 cup cooked broccoli, chopped
4-5 ounces cooked sweet potato (one medium size), diced OR 1 1/2 cups cooked winter squash
Cinnamon to taste (I like a lot!)
Few splashes of sugar-free maple syrup, or regular syrup (I usually do 4-5 quick splashes)

Directions:

1. Heat a non-stick skillet over medium-high heat. Heat the chicken, sweet potato, and broccoli. I like to mash my sweet potato with my spatula.
2. Add cinnamon and sugar-free syrup. Allow to cook for another few minutes, stirring to combine.
3. Transfer to a bowl and top with almond butter, if desired (SO YUM).

Sweet Potato Pie Protein Pancakes

Sweet potatoes are one of my favorite foods. They are a great source of vitamin A and beta-carotene, a powerful antioxidant. Sweet potatoes are a great choice as a complex carbohydrate, and one medium size has a little over 3 g of fiber!

        Unlike simple carbohydrates such as white rice and pasta, sweet potatoes have a low glycemic index. Foods with a low glycemic index don't raise your blood sugar levels as quickly, giving you a steady supply of energy throughout the day. 

        There are so many ways to eat sweet potatoes. I love roasting them or baking them, and when I'm short on time I cook them in the microwave! Sweet potatoes are a staple in my diet, so I always make sure I have them pre-cooked and ready to go. These pancakes are a great way to incorporate sweet potatoes at breakfast time for a satisfying, nutritious breakfast.

Sweet Potato Pie Protein Pancakes

Ingredients:

3 ounces cooked sweet potato
1/4 cup egg whites
2 tablespoons vanilla almond milk
1 scoop vanilla whey protein
1/2 teaspoon baking powder
Stevia and cinnamon to taste

Directions:

1. Blend together all ingredients (I used my Ninja).
2. Heat a non-stick skillet over medium heat. Once hot, add your pancake batter by the spoonful.
3. Once the pancake begins to set and small bubbles start to form, flip your pancakes. Cook about 2-3 more minutes until done.

I served mine with PB2 sauce and sugar-free maple syrup. YUM.

Nutrition Info: 198 calories, 1.4 grams Fat, 20.7 g CHO, 3.1 g Fiber, 25.6 g Protein

Nutrition information will vary depending on the brands of ingredients you use. I used unsweetened almond milk, and MRM protein. 

The Super-fast Super Omelet

I found myself making this omelet concoction pretty regularly lately. It's a great way to use up leftovers and whip up a healthy, filling meal really quickly. There's basically no rules- you just have to be willing to think outside the "omelet box". Just a few simple steps:

1. Grab some veggies (fresh, frozen, leftover- whatever! Just make sure to cook the frozen or uncooked veggies first) and some cooked sweet potato/butternut squash/acorn squash/spaghetti squash (optional but highly recommended!)

2. Throw everything into a non-stick pan and cover with your egg whites

3. Add cheese!

Yes, the sweet potato/butternut squash/acorn squash may sound odd, but they taste so buttery and creamy and delicious with the veggies and cheese! My omelet below was packed-out with superfoods- sweet potato, spinach, mushrooms, and peppers. I topped this monster omelet with parmesan cheese and plenty of paprika (obessed with this spice). You can also add some chopped up veggie burger, boca crumbles, chicken, turkey, cooked salmon, etc.- the possibilities are endless. I also love using Light Laughing Cow wedges- just dollop it on and let it melt right in (YUM).

Typing this post made me think of another egg dish I love- it's a sunny side up egg over spaghetti squash and sauteed spinach, topped with parmesan cheese. The egg yolk (AKA ooey-gooey-yolk deliciousness) serves as the "sauce" in this dish.

Who says eggs are only for breakfast?