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Vegetarian Sweet Breakfast Potato Hash and Eggs

Course Breakfast
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2
Calories 308kcal

Ingredients

  • 1 sweet potato
  • 2 T coconut oil
  • ½ Vidalia onion
  • ¼ tsp fresh thyme or ½ tsp dried
  • ¼ sea salt
  • 2 eggs

Instructions

  • Heat I T coconut oil in a large skillet over medium heat.
  • Use cheese grater to grate sweet potato into shreds.
  • Add onion and cook for 2-3 minutes.
  • Add sweet potato and seasonings. Stir well to combine ingredients in pan.
  • Push sweet potato mix to side of pan and add 1 T coconut oil to empty side of pan. Crack eggs and fry or scramble eggs. You can eventually mix the eggs and the hash, or serve fried eggs over the hash.

Notes

For increased nutrients including iron, vitamin K and fiber (and lots more) add some kale.

Nutrition

Calories: 308kcal | Carbohydrates: 29g | Protein: 8g | Fat: 18g | Saturated Fat: 14g | Cholesterol: 164mg | Sodium: 180mg | Potassium: 540mg | Fiber: 4g | Sugar: 9g | Vitamin A: 16269IU | Vitamin C: 7mg | Calcium: 75mg | Iron: 2mg
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Avocado and Sauteed Kale

Course Breakfast
Cuisine American
Keyword avocado
Prep Time 7 minutes
Servings 1

Ingredients

  • 2 T avocado oil
  • 4 scallions or 6 chive
  • 2 cups kale
  • ½ avocado
  • 1 tsp sesame seeds

Instructions

  • Heat avocado oil in a large skillet over medium heat. Add sesame seeds and cook until fragrant – about 2-3 minutes. Add kale and cook down until coated with oil and soft. Cut avocado in half, slice and plate. Cut chive or scallion into kale with a kitchen scissors and immediately remove from heat. Toss the kale, chive and sesame mix and serve over avocado. Fresh lemon squeeze optional for increased vitamin C!
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Chopped Green Apple w Walnuts

Course Snack
Cuisine American
Prep Time 5 minutes
Servings 1

Ingredients

  • 1 Green Apple
  • 1 oz Walnuts
  • sprinkle of cinnamon optional

Instructions

  • Chop green apple into cubes. Crush walnuts into bite sizes. Depending on how you’ve purchased the walnuts (whole, pieces, etyou may want to put them in a baggie and crush them with a rolling pin. Toss walnuts with apple in a bowl. Sprinkle with cinnamon for additional flavor and blood sugar management!
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Basic Roasted Chickpeas

Course Side Dish
Cuisine Mediterranean
Prep Time 5 minutes
Cook Time 30 minutes
Servings 4

Ingredients

  • 1 16 oz can chickpeas/garbanzo beans
  • 2 T avocado oil
  • ½ tsp garlic salt
  • salt and pepper to taste

Instructions

  • Drain chickpeas well, blot with a paper towel and let sit to air dry. The more dry your chickpeas are, the more crunchy they will be. Place dry chickpeas in a bowl and add the remaining ingredients. Toss together well and spread on a baking sheet. Bake at 450 for 30-40 minutes or until desire crunchiness is achieved.

Notes

Experiment with different seasonings
Ginger Lime – 1” fresh grated ginger and 1 lime, juice
Cayenne Cinnamon – 1/4 tsp cayenne, 1 tsp cinnamon ½ tsp sea salt
Rosemary and lemon – 1 tsp chopped fresh rosemary, 1 lemon, juice, ½ tsp sea salt
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White Bean and Kale Soup

Course Main Course
Cuisine Italian
Cook Time 1 hour

Ingredients

  • 2 tbsp coconut oil
  • 1 ⅓ cups diced celery
  • 1 ½ cups of diced red onions
  • 4 frozen garlic cubes
  • 4 cups of vegetable broth
  • 1 tbsp of italian seasoning Penzey’s
  • 1 tsp sea salt
  • ½ tsp of black pepper
  • 14 oz of full fat coconut milk
  • 1 cup chopped kale
  • 1 16 oz can of white beans

Instructions

  • In large stock pot over medium heat, melt coconut oil
  • Add carrots, celery and red onion. Saute until onions are translucent.
  • Add garlic and continue to saute an additional minute.
  • Add vegetable stock, Italian seasoning, sea salt, pepper and coconut milk to the stock pot.
  • Increase to medium heat until it begins to simmer.
  • Stir in white beans and kale and simmer for 20 minutes.
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Roasted Cauliflower and Broccoli

Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Servings 6
Calories 112kcal

Ingredients

  • 1 head cauliflower
  • 2 large florets broccoli
  • 1/2 cup balsamic vinegar

Instructions

  • Toss all ingredients together and spread out on a baking sheet. Bake at 350 for 20-25 minutes.

Nutrition

Calories: 112kcal | Carbohydrates: 22g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Sodium: 101mg | Potassium: 951mg | Fiber: 7g | Sugar: 8g | Vitamin A: 1263IU | Vitamin C: 227mg | Calcium: 122mg | Iron: 2mg
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Medjool Dates and Almond Butter

Course Snack
Cuisine Mediterranean
2 minutes
Servings 1

Ingredients

  • 2 Medjool Dates pitted
  • 2 T Almond Butter

Instructions

  • Slice dates down the center and fill with 1 T almond butter each. Cut date into 3-
  • 4 small bite sized snacks.
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Sauteed Kale

Course Side Dish
Cuisine American
Prep Time 10 minutes
Servings 1

Ingredients

  • 2 cups kale
  • 2 T avocado oil
  • 4 scallion
  • 1 lemon juice
  • 1 tsp coconut aminos

Instructions

  • Heat avocado oil in a large skillet over medium heat. Add kale and cook until soft. Add scallion, lemon juice and coconut aminos and remove from heat. Mix thoroughly and serve.
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Grilled Portabella Mushroom with Cauliflower Rice

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2

Ingredients

  • 2 large portabella mushrooms cut into strips
  • 2 T sesame oil
  • 1 T fresh rosemary finely chopped
  • 1 tsp coconut aminos

Instructions

  • Toss all ingredients together in a bowl and place mushrooms on grill. Grill until mushrooms are soft throughout. Serve with Cauliflower Rice.

Notes

Cauliflower Rice
1 head cauliflower
1 vidalia onion
2 T Ghee
4 scallion
1 tsp coconut aminos
Chop cauliflower into small pieces removing large stems. Use a food processor to finely chop cauliflower to rice sized bites, or manually chop with a knife if you do not have a food processor. Heat ghee in a large skillet over medium heat and add onion. Sweat onion (4-5 minutes), increase the heat to medium high and add 4 cups of cauliflower. Mix so that cauliflower is coated with ghee. Cauliflower is course and fin=brous so may take 6-7 minutes to cook depending on your pan. Cut in scallion and add coconut aminos.
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Cauliflower Rice

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 4
Calories 133kcal

Ingredients

  • 1 head cauliflower
  • 1 vidalia onion
  • 2 T Ghee
  • 4 scallion
  • 1 tsp coconut aminos

Instructions

  • Chop cauliflower into small pieces removing large stems. Use a food processor to finely chop cauliflower to rice sized bites, or manually chop with a knife if you do not have a food processor. Heat ghee in a large skillet over medium heat and add onion. Sweat onion (4-5 minutes), increase the heat to medium high and add 4 cups of cauliflower. Mix so that cauliflower is coated with ghee. Cauliflower is course and fin=brous so may take 6-7 minutes to cook depending on your pan. Cut in scallion and add coconut aminos.

Nutrition

Calories: 133kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 19mg | Sodium: 80mg | Potassium: 561mg | Fiber: 4g | Sugar: 7g | Vitamin A: 120IU | Vitamin C: 76mg | Calcium: 57mg | Iron: 1mg