Filed In: Food
Breakfast… the most important meal of the day! I’ll admit, sometimes we get in a food rut and make the same boring eggs every morning. Probably due to ease or that you may be under a time crunch. Either way, you shouldn’t settle for less!
In my opinion, if your food has had a life then it is probably nutritious and good for you. This sweet potato & quinoa breakfast bowl takes a bit of prep, but you can make a larger batch ahead of time and have a few breakfasts for the week.
When I make this breakfast I put a big scoop of sautéed kale, sweet potato hash, and quinoa into the bowl. In the meantime I cook an egg and get some salsa and avocado.
I love the way this dish looks after it’s complete, and it tastes even better! It’s what I like to call healthy “comfort food”. It’s lean, packed with protein, and delicious!
Sweet Potato Hash
-1 large sweet potato (cubed)
-1 red bell pepper (chopped)
-1/2 cup crimini mushrooms (sliced)
-1/3 cup red onions (chopped)
-3 cloves garlic (minced)
-1/2 tsp salt, pepper, red pepper flakes, smoked paprika, tumeric, cumin
…the rest of the bowl
-2 cups kale (uncooked)
-1/2 cup quinoa (uncooked)
Extras (side): avocado & salsa
Sweet Potato Hash
Begin by preheating the oven to 425 degrees. Chop up you sweet potato, bell pepper, red onion, crimini mushroom, and garlic. Mix all of these together in a cooking dish with some olive oil. As far as the amount of olive oil goes, I used about a 1/4 cup. Toss all the vegetables until they are evenly coated with olive oil. Put your veggies in the oven for about 15 minutes or until the sweet potato cubes are soft.
Go ahead and start the quinoa, that way your veggies will be done cooking at about the same time. Follow the direction on the package and do not add any seasonings to the quinoa.
Heat a frying pan on medium-high heat. Use about 1 Tbsp olive oil and add the 2 cups of raw kale. Sauté until the leaves are a little soft, yet still fibrous and firm- about 4-ish minutes (watch these closely, cook time is short). I don’t cook them all the way in order to preserve the nutrition. When they are done quickly remove them from the heat and add about half of the sautéed kale to a bowl.
… at this point you vegetables and quinoa may be done. Go ahead and put a few scoops of sweet potato hash and quinoa into your bowl with the kale. Begin cooking your egg and in a small bowl mix together all of your seasonings. Sprinkle some of your seasoning mixture in your bowl of hash, kale, and quinoa, then mix evenly. Once your egg is finished place it on top. I always eat this dish with avocado and salsa- enjoy!
Kale can be a tricky vegetable to eat; it’s tough and very earthy tasting, but there are a few ways you can prepare it to make it taste great! I find I buy kale much more often in winter because all the other leafy greens at the grocery are always starting to rot. Kale is a veggie that tends to do well in cooler weather so it’s definitely one of my go-to’s this time of year. I love to do one of two things with kale- sauté it with garlic and olive oil or let it soak in dressing for a few hours or even a day. I made a yummy recipe for a make-ahead kale salad that you can let sit in the fridge for a day or two!
-1 bag kale
-1 cup shredded carrots
-1/2 cup cherry tomatoes (quartered)
-1/3 cup red onion (chopped)
-1/4 cup olive oil
-1/4 cup balsamic vinegar
-1 Tbs dijon mustard
-2 large garlic cloves (minced)
-1/4 tsp salt, pepper, red pepper flakes
Start by removing the thick, tough stocks from your kale and chop the leaves. Add them to a large mixing bowl. Then add your shredded carrots, quartered cherry tomatoes, and chopped red onion. In a separate jar add olive oil, balsamic vinegar, dijon mustard, minced garlic, salt, pepper, and red pepper flakes. Shake the dressing until it is fulling mixed. Pour over the top of the kale salad and mix well. You can eat the salad immediatley but I recommend letting it sit in the fridge for about an hour or until the kale softens a little. You can even pack it for lunch the next day! Enjoy!
-1 lb. ground turkey
-1 cup bread crumbs
-1 egg (beaten)
-2 Tbsp olive oil
-1/4 cup red onion (finely chopped)
-1 tsp salt & pepper
-1 tsp dried basil
-1 tsp oregano
-1 tsp garlic powder (or 2 large cloves minced finely)
Preheat the oven to 425 degrees. Make bread crumbs by blending a few pieces of bread in a blender. In a large mixing bowl combine ground turkey, beaten eggs, olive oil, bread crumbs, and red onion. Then add all seasonings and mix well until the entire mixture reaches an even consistency. Spray a baking dish with non stick spray. Use your hands to create spheres that are about 1.5-2 inch tall/across. Place in the baking dish and cook in the oven for 15 minutes or until done. To ensure that the meat is cooked all the way through I use a cooking thermometer. For poultry a meat thermometer must read 165 degrees. Once the meatballs are done cooking you can eat them place, on a salad, or with spaghetti and meatballs- Enjoy!
-15 large organic carrots
-2/3 cup of olive oil
-4-5 large cloves or garlic
-S & P to taste
Preheat oven to 425 degrees. With a julienne peeler shave off the outside layer of the carrots. Place the carrots side by side in a pyrex cooking dish, if your dish is smaller and you have to layer them that’s fine too. In a blender pour 2/3 cup of olive oil, salt, pepper, and whole garlic cloves. Blend until garlic and olive oil reach a smooth, creamy, milk-looking liquid. I do this because I find the garlic flavor sticks to my veggies better than when it is just minced. Take this garlic and olive oil mixture and pour it over the top of your carrots- toss them to evenly coat the carrots. Cook in the oven for about 25 minutes or until they are soft. Enjoy!
-1 cornish game hen
-S & P
-red pepper flakes
Preheat oven to 375 degrees. First gut your hen and place it in a cooking dish. Drizzle the top with olive oil and rub it over the surface of the hen. Then sprinkle salt, pepper, and red pepper flakes on top. Let cook for one hour or use a meat thermometer to measure the internal temperature. When the hen is done it should read 165 degrees. Let cool for 10-15 minutes before cutting into your hen. Enjoy!