Nutrition and Recipes

Flavor Explosion in T-Minus 30 Minutes: Sweet Potato Hash

My sister…basically super mom

I LOVE meal prepping. It embodies the kind of mother and working professional that I long to be – organized, sophisticated, practical, a true go-getter.

And some magical days, it is all true; life finds a way to bring the moments of my day a beautiful and effortless tapestry of efficiency.

When I do manage to pull it off, I give all the credit to my sister.

My sister is a master meal prepper. She is a master at almost everything mom-life. From Halloween parties to baby showers to nights out with friends to baby-breakfast gatherings, her house is spotless, her children groomed and thriving, her hair perfectly curled and her brows expertly micro-bladed. I might hate her if I didn’t love and admire her so. Did I mention that she meal preps by the week? As in, she meal preps weeks out – 14 perfectly portioned chicken breasts in 14 perfectly sealed containers with green beans, potatoes, and pepper.

Me…ehh, not so much

I will be honest – I am not my sister. I try. Sometimes I fake it – but there is no denying it.

I might love meal prepping; it doesn’t change the fact that I am TERRIBLE  at it. I don’t know what I’m going five minutes before I actually do it  Planning my meals for a week? Really? It’s almost 3 and I still have no idea what I am making for dinner…and I still won’t…as I’ll most likely get distracted by something else that needs doing post blog…Pre-baby, my idea of meal prepping was downing my beer sampler post bike ride.

So, while I preach meal prepping to my challengers, I know from personal experience that it doesn’t always happen and it isn’t always possible. Thus, I need a collection of easy, healthy, veggie first and taste most recipes that I can make on a moment’s notice.

Enter the sweet potato:

See the source image

Who doesn’t love this incredible starchy, sweet, sexy hunk of Earth? And guess what – it is even BETTER when assembled with other veggies.

Enter my fav mid-week super mom hack – sweet potato hash.

My husband loves it; my son loves it; my mother-in-law got seconds! It can also easily be made vegetarian (just more veggies, less meat) and is already beautifully gluten free. It works best and is healthiest with venison sausage (venison mixed with a bit of pork sausage, chorizo style) but can be made with turkey sausage or even good old pork sausage. It makes a great meal and better left overs; it has the feel of a slow cooked casserole, but can be made on a stove in half the time.

It is basically perfect.

And as with all things, let your personal tastes and spice tolerance guide you.

Sweet Potato and Sausage Hash (in a Pan)

Prep Time     15 minutes

Cook Time    20 minutes

Total Time    35 minutes

Ingredients (if going veggie, omit sausage and add more root veggies)

  • 1 lb Bulk Sausage (of any kind – I love venison or full on pork – turkey works, but you should add some fat of some kind to give it more body)
  • 2-3 medium sweet potatoes, peeled and chopped into small cubes
  • LOTS of spinach
  • 1 red pepper
  • LOTS of portabella mushrooms
  • 1 tsp olive oil
  • 2 cloves garlic, chopped
  • 1/2 sweet onion, chopped
  • Salt + pepper
  • 1/4 c. Cheddar Cheese (if desired)
  • 1/2 c. water or stock

Instructions

  1. Saute sausage over medium heat until cooked. Drain excess fat. Set aside.
  2. Heat oil in a large sauce pan.
  3. Add garlic and onion.
  4. Add sweet potatoes. Cook for 5 minutes over medium heat or until outside of potatoes are browned.
  5. Add red pepper, spinach, and mushrooms. Stir and continue to cook over medium heat. 5 minutes.
  6. Add water and stir. Cover. Cook, stirring occasionally for 5-10 minutes, or until potatoes are soft.
  7. Decrease heat. Add sausage. Add salt and pepper to taste. Stir.
  8. Add cheddar cheese. Cover and let sit on low heat for 1-2 minutes.
  9. Serve!
Nutrition and Recipes

Take Back Breakfast: Savory Style

Eggs! Who doesn’t love eggs? I do. So does my husband.

And we eat a lot – like 6-10 eggs A DAY a lot. But actually making eggs every morning? That’s where things get tricky. I’ll be honest. Unless I pre-make breakfast, breakfast as a meal doesn’t happen.

Coffee will happen.

But food, as in actual nourishment? Unless I can grab it and go, the only thing I will consume is the sweet, sweet caffeine nectar hitting my system.

Do I need more coffee? No. What I NEED is food. Delicious, protein first, veggie most, kind of food.

So how do I get eggs in a “grab and go” system? Simple.

Egg cups. These cups are PERFECT for mornings on the run (or even afternoons on the run). They are easy to make, easy to enjoy, packed with good stuff (protein + veggies) and easy to re-heat.  You can also add sausage, bacon, turkey bacon, peppers…the sky is ALMOST the limit. Did I also mention that they are perfect for kids and babies?

My 12 month old son LOVES these (and I think you will to!). From business meetings to camping to mountain bike races, these cups go everywhere that I do, fueling my body for a day of adventure.

Eggs On the Go Breakfast CupsSweet Potato Egg Cups

Prep Time     10 minutes

Cook Time     25 minutes

Total Time     35 minutes

Servings        12 serving

Ingredients

  • 12 eggs
  • 2 c. of spinach
  • 1 c. mushrooms
  • 1/c. cheese
  • Salt + pepper to taste
  • cooking spray
  • Salsa or hot sauce (optional)

Instructions

  1. Pre-heat oven to 375 degrees.
  2. Beat eggs + salt + pepper in large mixing bowl.
  3. Take a muffin pan; coat each muffin tin with a quick splash of cooking spray (you can also dip a cloth in olive oil and wipe each tin).
  4. Place spinach and mushrooms in each tin (go NUTS here).
  5. Pour egg mixture into each muffin tin.
  6. Top with a sprinkle of cheese (you only need a bit!)
  7. Place in oven; cook for about 25 minutes (check after 20).
  8. Set to cool for about 10 minutes.
  9. EAT! or…
  10. Portion out, wrap, and refrigerate. These cups will be delicious for about three-five days and take just seconds to warm up in the microwave.

I highly recommend serving these with salsa or hot sauce…but you do you! Just remember to enjoy!

Nutrition and Recipes

Restore Your Faith in Breakfast: Overnight Oats

I am a mason jar kind of gal.

I was a mason jar gal BEFORE it was hip to be a mason jar gal – back before Pinterest made it the go-to hipster

wedding accessory.

Mason jars and mom life go together like, well:

camping + storytelling

fast food + fast friends

mountain biking + whiskey

oatmeal + peaches

chocolate + peanut butter

me+ wine

What’s not to love? A fantastic, simple, (almost) unbreakable container that makes meal prepping a breeze.

And it is the mason jar that has made my breakfast as a busy, mountain mama possible.

My favorite breakfast treat? Overnight oats.

Seriously.

Make in advance? Check.

Great for days? Check.

No cooking required? Check.

Healthy, filling, and delicious? Daaaaannnnggggggg….

These oats are gooey, yummy, deliciously decadent (did I also mention that the are gluten free, vegetarian, and jam packed with protein and nutrients? Rockin’!) I usually make a big batch, section out my mason jars, and “bam” – breakfast for the next 7 days is served.

You can DO ANYTHING with some over night oats – from world domination to that pre-dawn workout.

And the best part? This recipe is completely interchangeable. You can interchange any fruits, sweeteners, or nuts based on your preference. For that protein kick, I add a scoop of Shakeology. If you do not yet have this amazingly fabulous protein cup of joy, you can order it here. You can also omit it from the recipe (but note the protein in your oats will decrease substantially and it won’t taste as awesomely vanilla-y).

I will add that I often mix it up with dark chocolate and peanut butter…

Vanilla + Peach Overnight Oats with Chia Seeds + Almonds

Vanilla Peach Overnight Oats Recipe | BeachbodyBlog.com
YUM!!!!!!!

Prep Time     10 minutes

Cook Time     0 minutes

Total Time     10 minutes

Servings        1 serving

Ingredients

  • 1/2 c. Bob’s Red Mill, Gluten Free Old Fashioned Oats
  • 1/2 c. Almond milk (more if you like our oatmeal runny)
  • 1 tbs. chia seeds
  • 1 scoop Vanilla Shakeology
  • 1/2 tsp. vanilla extract
  • 1 medium peach
  • dash of salt
  • Honey or agave nectar to taste
  • Almonds

Instructions

  1. Combine oats, chia seeds, salt, and Shakeology in a bowl; mix well.
  2. Add almond milk, honey (if desired), and extract; mix.
  3. Pour mixture into your favorite mason jar and seal.
  4. Place jar in the refrigerator and allow to soak over night.
  5. In the morning, open your jar, toss in your peaches and top with almonds.
  6. EAT!!!!

Take back breakfast, loves! And start the day with a yummy and nutritious BANG.