All tagged Egg

Sweet Potato Nests

Sweet Potato Nests

Chelsea Gloeckner
Blog

Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together!  Protein and fiber keep you feeling energized and satisfied.  These Sweet Potato Nests would make a great dinner if short on time.

Serves: 1

Prep time: 5 minutes

Cooking time: 7 minutes

What (your ingredients):

1 small sweet potato

1 egg

1 teaspoon olive oil

Pinch of: salt, garlic powder, paprika, and red pepper flakes

2 handfuls of fresh spinach

How (your directions):

Fill a large pot halfway with water and bring to a boil.  Once water is boiling, add egg and set timer for 6.5-7 minutes.  Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.

Prepare a large bowl filled with cold water and ice, then set aside.

Meanwhile, using a food processor, grate the small sweet potato.

Heat frying pan over medium-high heat with the teaspoon of olive oil.  Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.

Stir grated sweet potato consistently for about 5 minutes.  Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.

Once the egg has finished cooking, add immediately to ice water and allow to cool.  Peel the cooled egg.

To serve, add spinach to a plate and top with grated sweet potato.  Place peel egg in the center of the sweet potato “nest.”  Drizzle with olive oil and sprinkle with salt and pepper, if desired.

Enjoy immediately!

Why (the science):  Most of a potato’s fiber is found in the skin!  Keep the skin on the sweet potato when grating to keep you fuller, longer.

Healthy Chocolate Chip Cookies | Paleo, GF, Dairy-Free |

Healthy Chocolate Chip Cookies | Paleo, GF, Dairy-Free |

Chelsea Gloeckner
Blog

Wow, these cookies taste like the real deal- you know, the chocolate chip cookies of your childhood?! Except these have no flour and no refined sugar...Hello, Healthy Chocolate Chip Cookies!

Serves: 9

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

4 tablespoons coconut oil, solid

3 tablespoons honey

1 egg

Generous teaspoon vanilla extract

Pinch of salt

½ teaspoon baking powder

1 2/3 cup almond meal

1 tablespoon coconut flour

1/3 cup chocolate chips

How (your directions):

Preheat oven to 350°F.  Line a baking sheet with parchment paper or silicone baking mat.

Using a hand-mixer, mix together solid oil and honey.  Add egg and mix until combined.

Add vanilla extract, salt, baking powder, almond meal, and coconut flour and mix until combined.

Using a spatula, stir in chocolate chips until evenly distributed.

Bake for 15 minutes, then allow to cool slightly on baking rack.

Enjoy immediately or store cooled cookies in an airtight container.

Why (the science):  Almond flour provides protein, heart-healthy omega-3's, and calcium for strong bones!

 

Flourless Carrot Cake Muffins

Flourless Carrot Cake Muffins

Chelsea Gloeckner
Blog

This recipe is heavenly.  Almond meal and oats replace white flour, and sweetness comes from the grated carrots, applesauce, and agave.  Tender and moist, these Flourless Carrot Cake Muffins will become your new favorite wholesome breakfast!

Serves: 6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 cup almond meal

½ cup rolled oats

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon ground ginger

½ teaspoon cinnamon

Pinch of salt

½ cup applesauce

½ cup cashew butter

2 tablespoons agave

1 cup grated carrots

1 egg

How (your directions):

Preheat oven to 350°F.

Line a muffin tin with 6 liners, then set aside.

In a large bowl, add all ingredients.  Stir until evenly combined.

Using an ice cream scoop, evenly distribute batter among lined muffin tin.

Bake for 25 minutes.

Enjoy!

Why (the science):  We often hear how great carrots are for your eyes, but the vitamin A in carrots is also an important immune booster!

 

 

Breakfast Butternut Squash Bowl |+Video|

Breakfast Butternut Squash Bowl |+Video|

Chelsea Gloeckner
Blog

Breakfast for dinner is one of life’s simplest pleasures, am I right?  This Breakfast Butternut Squash Bowl is full of protein and fiber to keep you full.  But more importantly, it’s packed with anti-inflammatory foods to combat disease caused by stress.  Now that’s a delicious bowl of food!

Serves: 4

Prep time: 15 minutes

Cooking time: 60 minutes

What (your ingredients):

1 butternut squash,

5 eggs

1 ½ cups rice, cooked (rice pictured is yellow because cooked with turmeric!)

1 15-oz. can black beans, rinsed

1 avocado

Hot sauce (optional)

Salt and pepper to taste

How (your directions):

Preheat oven to 400°F. 

Using a sharp knife, create slits in butternut squash before roasting. 

Place butternut squash onto a lined baking sheet, then roast in oven for 60 minutes.

Remove squash from oven and allow to cool while for 5 minutes.  Slice butternut squash in half, and remove seeds and strings from center.

Scramble eggs over medium-low heat until soft curds form.

Then assemble your bowls!

Spoon rice, black beans, and squash into each bowl.  Top with scrambled eggs and a few slices of avocado.

Season with hot sauce, salt, and pepper to taste.

Why (the science):  Known as the “3 Sisters” of Mesoamerican agriculture, rice, beans, and squash are staple everyday foods of Nicoya, Costa Rica- a Blue Zone with one of the longest living and healthiest communities in the world!

Shakshuka-Eggs Poached in a Tomato Stew

Shakshuka-Eggs Poached in a Tomato Stew

Chelsea Gloeckner
Blog

Shakshuka is the fancy name for a one-skillet dish of eggs poached in a tomato stew or sauce.  While shakshuka originated in North Africa, it is now a breakfast favorite in Israel.  While you can certainly wow your friends and family at a weekend breakfast or brunch, I prefer to make it as an easy weeknight dinner.  Shakshuka is warm and comforting at the end of a workday 😊  Serve with crusty bread, or my favorite way, over brown rice with a drizzle of good olive oil!

Serves: 4

Prep time: 10 minutes

Cooking time: 45 minutes

What (your ingredients):

1 tablespoon avocado oil

2 shallots, thinly sliced

1 zucchini, diced small

1 yellow squash, diced small

1 bell pepper, diced small

5-6 Roma tomatoes, diced small

1 head of kale, roughly chopped

 Salt

1 clove garlic, minced

1 teaspoon cumin

1 15-oz. can tomato sauce

½ cup water

4 eggs

How (your directions):

In a medium cast-iron skillet, heat oil over medium heat.  Add shallots and cook 3-4 minutes until translucent.

Add diced zucchini, squash, pepper, tomatoes, kale, and salt.  Sauté for 5 minutes until vegetables begin to brown slightly.

Add garlic and cumin and sauté for 1 minute.

Add tomato sauce and ½ cup water, then simmer for 10-15 minutes.

Using the back of a wooden spoon (or just a spoon or ladle), create four wells for the eggs.

Crack an egg carefully to keep the yolk intact and gently allow egg to slip into one of the wells.

Repeat for remaining three eggs.

Cover and allow to simmer until eggs are cooked to desired doneness (about 10 minutes).

Serve hot over brown rice with a drizzle of good olive oil and a sprinkle of salt!

Why (the science):  You may know that tomatoes are rich in lycopene, which is protective against prostate cancer, but did you know that the more processed the tomato is, the more lycopene there is?  Canned tomato sauce and tomato paste have a higher lycopene content than raw tomatoes!