Sweet Potato Hash and Egg Cups

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I made the cutest little sweet potato hash and egg breakfast cups for breakfast this morning, and as soon as I saw how they turned out, I knew I had to share the recipe with you guys!  Their super simple, and super yummy, and they make for a perfect combination of great protein and good carbs to start your day.  These also make for an excellent snack for any time of the day!

The two main ingredients are sweet potato and eggs.  The good carbs come from the sweet potatoes, and the good portion come from the eggs.

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sweet potato

I love looking at a long list of health benefits that I’m starting my day with!  Even though these breakfast cups have only a few ingredients, as you can see their health benefits are many!

SWEET POTATO HASH AND EGG BREAKFAST CUPS

Ingredients

  • 3/4 cup shredded sweet potato (about 1/2 medium sweet potato peeled and shredded)
  • 1/2 cup shredded cheese of your choice (I used a goat’s milk mozzarella)
  • 1 tsp. garlic granules
  • 6 eggs
  • sea salt and pepper for seasoning

Directions:

1.) Preheat the oven to 425 degrees.  Line 6 cups of a muffin tin with paper liners, or grease 6 cups of the muffin tin.

2.) Place the shredded sweet potato, cheese, and garlic granules in a small bowl.  Stir to combine completely.

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3.) Place 1-2 Tbsp of the sweet potato mixture in the bottom of each of the six cups, then crack in egg on top of each of the cups.

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4.) Bake in the oven for 15 minutes until the egg is set, and the yolk is to your desired consistency. Remove the cups from the pan and allow them to sit for 2-3 minutes.

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5.) Remove the liners from each of the cups.  Season with sea salt and pepper, and serve.

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Easy Peasy!  Enjoy! 🙂

Veggie Stuffed Breakfast Hash

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With fall quickly approaching, I found some butternut squash at the grocery store (YAY!), and decided to make this delicious breakfast hash with it.  I’m always trying to find ways to incorporate more veggies into my breakfasts, and this dish does a perfect job of it!  I got the idea for it from the following pin.

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As usual, I changed up pretty much everything since I don’t eat white potatoes, and I wanted gobs of veggies in it, so the result is an incredibly healthy, tasty, and hearty breakfast, that will start your day off right!  Because of all the veggies and healthy ingredients in this, some of its health benefits include the following.

  • excellent for eye health
  • packed with protein to keep you satiated until lunchtime
  • good for lowering blood pressure
  • high in antioxidants
  • cancer prevention
  • blood cleansing
  • provides energy

Yeah, I’ll take that to start my day!  Not to mention, the fact that I get all these benefits just from eating something that makes my tastebuds SO happy!

VEGGIE PACKED BREAKFAST HASH

Ingredients:

  • 2 cups butternut squash, chopped into small cubes
  • 3 cups brussels sprouts, quartered
  • 1 1/2 tsp. olive oil
  • 1/2 cup chopped red onion
  • 1 lb. ground turkey breast
  • 1 large red pepper, chopped
  • 1/2 tsp. garlic powder
  • 1 Tbsp. paprika
  • 1/4 cup chopped parsley
  • sea salt to taste
  • pepper to taste
  • plain greek yogurt (optional)

Directions:

1.) Start by chopping your butternut squash into small bite size cubes.  Bring a medium pot of water to a boil.  Add the butternut squash and boil for 5 minutes.  Poor into a strainer, and rinse with cold water.  Set aside.

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2.) Prepare the rest of your vegetables.

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3.) In a large skillet or frying pan, heat the olive oil over medium heat.  Add the onion, and cook for about 3 minutes.  Add the ground turkey, and cook until cooked through.

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4.) Once the turkey is cooked through, add the garlic powder, paprika, parsley, and brussels sprouts.  Cook for 8-10 minutes until the brussels sprouts are cooked.

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5.) Add the red pepper and squash to the pan, and cook for an additional 5 minutes.

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6.) Spoon into bowls to serve, and top with a dollop of plain greek yogurt if desired.

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What a wonderful way to start your day!  Enjoy! 🙂

Spaghetti Squash and Sweet Potato Breakfast Casserole

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Another breakfast win!!!  Veggie-packed, full of flavor, and super satisfying, this breakfast casserole makes my tastebuds, belly, and body happy!

Getting enough veggies in your diet is not easy!  Especially since today, pollution, toxic chemicals, and heavy metals have drastically depleted the mineral content of the soil, so really we need WAY MORE than the recommended 1.5-2 cups of veggies per day.  I always aim for 8-10 cups of veggies each day – I know that sounds like a lot but it really is necessary for optimal health!

The good news is that this breakfast casserole can easily provide 2-3 cups of veggies, which allows you to start your day by putting you well on your way to getting in loads of veggies (and loads of nutrition)!  It’s got spaghetti squash, sweet potato, and broccolini – these guys make the BEST combination for flavor, in my humble opinion.  Topped with some soft cooked eggs, this really is the complete package in terms of a healthy breakfast!

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sweet potato

broccoli

Okay, now that we see all that this dish has to offer, let’s get to the recipe!

SPAGHETTI SQUASH AND SWEET POTATO BREAKFAST CASSEROLE

Ingredients:

  • 6 eggs
  • 1 medium/large spaghetti squash, cut in half and seeded
  • 1 large sweet potato peeled and cubed
  • 1 large bunch broccolini, chopped into florets
  • garlic granules, to taste
  • 2 oz. soft goat cheese
  • olive oil
  • sea salt, to taste

Directions:

1.) Preheat the oven 400 degrees.  Line two baking sheets with paper.  Spray the spaghetti squash with a bit of olive oil, and sprinkle with garlic granules.  Place on the prepared baking sheet. Toss the sweet potato with a bit of olive oil and garlic granules.  Place next to the spaghetti squash on the baking sheet.  Place the baking sheet in the oven for 25 minutes. Toss the broccolini with a bit of olive oil and garlic granules.  Place on the other prepared baking sheet.  When the spaghetti squash and sweet potato have baked for 25 minutes, put the broccolini in the oven as well.  Bake all of it for another 10 minutes.

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2.) After the 10 minutes is up, take all of the veggies out of the oven and let sit for about 5 minutes.  When the spaghetti squash has cooled enough to handle, use a fork to scrape the insides out into “spaghetti noodles”.  Place the spaghetti noodles, sweet potato, broccolini, and goat cheese in a bowl, and stir to combine thoroughly.  Transfer to a 8×11 baking dish.  Spread out evenly, and make six indents.  Crack the 6 eggs into the indents.

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3.) Place the baking dish back in the oven and bake at 400 degrees for 20-25 minutes, until your eggs have reached your desired consistency (longer = harder yolk, shorter = softer yolk – side note…softer yolk = easier digestion and more nutrients).

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4.) Use a knife or spatula to cut into pieces and scoop onto plates.  Season with a bit of sea salt, if desired, and serve.

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DELISH!  Enjoy! 🙂

Sardine and Egg Breakfast Dish

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Ready for me to step on my soapbox about why we should all be eating sardines again?  Well, in case you missed the gazillion other times that I’ve mentioned it, sardines are an absolutely fabulous food, that we should all try to include in our diet.  Why are they so great?

  • They are a very small fish, so you get all the benefits of eating fish without so much mercury (sardines have the least amount of mercury of all the fish that we eat).
  • Awesome source of vitamin D, B vitamins, selenium, and iron.
  • Bring on the Omega-3 fatty acids – these guys are packed with them!
  • Great for naturally reducing depression symptoms.
  • Because of their selenium content, they encourage the body to increase endogenous glutathione, which is essential for detoxification.

Guys, I could go on and on!  But if you won’t take my word for it, then here is a pin that links to a great site explaining these and more benefits of including sardines in your diet.

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Of course, I’m going to give you a really great recipe that can help you get these guys into your diet.  This sardine and egg breakfast dish is really tasty, and it is packed with health thanks to the eggs and sardines!  It’s really quite easy to pull together too, which is great if, like me, you’re not much of a morning person.  Let’s get to it!

SARDINE AND EGG BREAKFAST DISH

Ingredients:

  • 2 cans of sardines
  • 2 sliced shallots
  • 1/4 cup chopped parsley
  • 2 minced garlic cloves
  • 6 eggs
  • Sea salt to taste

Directions:

1.) Begin by preheating the oven to 500 degrees Fahrenheit. Afterwards, bring together the sardines, the parsley, the shallot, and the minced garlic, and stir.

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2.) Place this mixture at the bottom of a baking pan and put the pan in the oven for about six minutes.

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3.) Remove the baking pan from the oven and break six eggs into the pan.

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4.) Place the pan back in the oven and allow it to cook for an additional 7-10 minutes until the eggs are set, but the yolks are still runny.

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5.) Remove the pan and allow it to sit for about five minutes, then serve.

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Seriously, so yummy!  This dish makes it a pleasure to add sardines to your diet!  Enjoy! 🙂

Veggie and Egg Breakfast Bowl

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Breakfast bowls are the best!  They are healthy and easy to throw together, and they are tasty and filling, so they make for a perfect meal to start your day!  To create a breakfast bowl, you basically cook some veggies of your choice in a way that you choose, add another ingredient like cheese, plain yogurt, or lentils, and top it with an egg.  Easy peasy and delicious!

Like I said, you can choose whatever veggies you want to create your breakfast bowl.  This one consists of roasted sweet potato, spaghetti squash, and broccoli.  I then added in some shredded goat cheese and topped it with a soft yolked fried egg.  Delish, and it’s got some great health benefits thanks to all those healthy veggies!

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Uh, yeah, I’d say that all those health benefits make for a pretty great start to your day!

SPAGHETTI SQUASH, BROCCOLI, AND SWEET POTATO BREAKFAST BOWL

Ingredients (makes two servings):

  • 1 medium sweet potato, peeled and cut into bite size pieces
  • 1/2 small spaghetti squash, seeds taken out
  • 2 cups broccoli florets
  • Olive oil
  • garlic granules
  • 2 eggs
  • shredded cheese of your choice (optional)
  • sea salt and pepper for seasoning

Directions

1.) Preheat the oven to 400 degrees, and line a large baking sheet with parchment paper.  Toss the sweet potato with a bit of olive oil and garlic granules.  Lightly spray the spaghetti squash with olive oil and sprinkle with garlic granules.  Place the prepared sweet potato and spaghetti squash on the prepared baking sheet leaving room for the broccoli, but don’t add the broccoli yet.  Bake the sweet potato and squash for 15 minutes at 400 degrees.

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2.) While the sweet potato and squash are baking, toss the broccoli florets in a bowl with a bit of olive oil and garlic granules.

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3.) After the sweet potato and squash have baked for 15 minutes, take the baking sheet out of the oven and add the prepared broccoli to it.  Put back in the oven and bake for an additional 25 minutes at 400 degrees.

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4.) While the veggies are baking, shred your cheese and set aside.  Heat a bit of olive oil in a frying pan.  Add the eggs and cook on each side for 1-2 minutes.  For a hard yolk, break the yolk.  For a soft yolk, take care not to break the yolk (ps…soft yolk = easier on digestion and more nutrients absorbed). Place on a plate until the veggies are done baking.

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5.) When the veggies are done, arrange them in a bowl along with the cheese, and sprinkle with a bit of sea salt and pepper.

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6.) Top with the eggs, and sprinkle a bit more sea salt and pepper on top of the egg (only a teensy tiny bit so as not to overwhelm)

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Ta-da!  A beautiful breakfast bowl that makes for a PERFECTLY DELICIOUS AND HEALTHY breakfast!  Enjoy! 🙂

Veggie Packed Autumn Oatmeal

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If you are looking for a breakfast that screams “AUTUMN”, then this is it!  I took some of the “sweeter” autumn veggies (butternut squash, pumpkin, and carrots), and made a oatmeal breakfast that is surprisingly similar to pumpkin pie!  The only difference is that this stuff is SO good for you!  Check out the following pins explaining some of the health benefits that the veggies in this dish provide!

butternut squash

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On top of that, the other ingredients (oatmeal, almond butter, cinnamon, nutmeg, etc.) are all great for you as well!  Trust me, you will love this stuff!  It makes for a perfect breakfast to start off your day!

AUTUMN OATMEAL

Ingredients (1 serving):

  • 1/3 cup oatmeal
  • 2/3 cup almond milk, plus a little extra for topping
  • 1-2 cups butternut squash chopped into small bite size pieces
  • 1/2 tsp. extra virgin olive oil
  • 1/4-1/2 cup pumpkin puree
  • 3/4 cups shredded carrots
  • 1/4 tsp. cinnamon, plus a little extra
  • 1/8 tsp. nutmeg, plus a little exttra
  • 1/2 tsp. alcohol-free vanilla
  • 1-2 Tbsp. almond butter
  • stevia, to taste

Directions:

1.) Preheat the oven to 380 degrees.  Line a baking sheet with parchment paper.  In a small bowl, toss the butternut squash and olive oil with a bit of cinnamon, nutmeg, and stevia.  Place on the prepared baking sheet and bake in the oven at 380 degrees for 25-30 minutes until the squash is tender.

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2.) Heat 2/3 almond milk over medium high heat.  When it begins to bubble, add the oats and carrots.  Reduce heat and simmer for 5-10 minutes until the oatmeal is at its desired consistency.  Add the pumpkin puree and the almond butter.  Stir to combine. Remove from heat, and then add the vanilla, cinnamon and nutmeg.  Add stevia, to taste.

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3.) Add the roasted butternut squash and stir in.

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4.) Transfer to a bowl, and top with a bit of almond milk.

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Now get ready to have an explosion of autumn flavors in your mouth!  Enjoy! 🙂

Simple Carrot Cake Oatmeal

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Aren’t carrots the best!  I love how they can lend themselves to both sweet and savory dishes.  Any vegetable that can serve as a fruit in this way is awesome in my book!  Not only that, but check out all of the health benefits, vitamins, and minerals carrots provide!

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The news just keeps getting better, because I’m going to share a super yummy, and SUPER simple, healthy recipe for preparing oatmeal in such a way that it tastes a lot like a delicious carrot cake, but with only healthy ingredients!

I used a full cup of shredded carrots in this recipe (for one serving), giving it an extremely carroty taste.  If you want that to be brought down a bit, feel free to use just 1/4 – 1/2 cup of shredded carrots.

Another nice thing about this recipe is that it’s really simple to make!  It’s basically the same process as just making regular oatmeal, so you can get a nice healthy and tasty twist on regular oatmeal without any extra effort!

SIMPLE AND HEALTHY CARROT CAKE OATMEAL

Ingredients (makes one serving):

  • 1/2 cup old-fashioned gluten free oats
  • 1 cup shredded carrots
  • 1 cup almond milk
  • 1/4 tsp. alcohol free vanilla
  • 1/4 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1-2 tsp. raw honey or a pinch of stevia
  • chopped pecans for topping (optional)

Directions:

1.) Add the carrots, almond milk, vanilla, cinnamon, nutmeg, and honey (or stevia) to a small sauce pan.  Bring to a boil.  Add the oats and cook for 5-10 minutes depending on soft you like your oats.

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2.) Transfer to a bowl, top with pecans (if desired), and serve.

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Delicious!  Enjoy! 🙂