Sweet Potato Garlic & Spinach Frittata: Easy Meal Prep

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This is an easy meal prep for healthy breakfasts (or lunches) throughout the entire week. I made mine with cheese, however you can leave it cheese out and add whatever other veggies you love! 

Prep: 10 minutes

Cook: 40-45 minutes

Ingredients:

  • Baking Dish (I used one that was 10" with 3" deep (circular), but have used square ones as well
  • 1-2 medium sized sweet potatoes
  • 1/2 cup spinach
  • 2 cloves garlic
  • 1/4 cup broccoli
  • 8 eggs
  • 1/4 cup cheese (I used extra sharp cheddar, however I think Gouda or Feta would be really good too)
  • 1/8 teaspoon Paprika
  • Dash or two of red pepper flakes (depends on how spicy you want them)
  • Dash or two of Trader Joe's Everything But The..
  • Sprinkle of Salt & Pepper

1. Wash all produce

2. Preheat Oven to 375 degrees Fahrenheit

3. Crack eggs in a bowl & add paprika, red pepper flakes, salt, & pepper to taste; wisk eggs until they show bubbles (don't over-scramble them)

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4. Mix in cheese with the eggs and set aside

5. Thinly slice sweet potatoes into 1/8" disks

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6. Heat a tablespoon of oil in a medium-high pan and add sweet potatoes (I like to sprinkle a dash of salt/pepper/paprika/red pepper flakes/thyme to them); cook until both sides are golden brown

7. Arrange sweet potato disks in a lightly sprayed/ oiled baking dish. Start by arranging disks on the bottom of the pan, then arrange along the sides (like a "crust")

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8.  Thinly chop the garlic, spinach, and broccoli- add all three items to the scrambled eggs and wisk until combined

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9. Add egg mixture to your sweet potato "crust"

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10. Bake in preheated oven for 40-45 minutes or until eggs are cooked all the way through

11. Good for 3-5 days in the refridgerator or I like to slice mine into individual portions, wrap in tin foil, and place them in the freezer. They heat up well in the microwave when I get to work throughout the week!

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Green Egg Frittata Muffins: Easy Meal Prep

This is one of my go-to breakfast meal preps for the week. I change it up with different veggies to add-in or make it in a pie dish. The muffins are really easy and once they're in the oven, you don't have to do anything until the timer goes off 30 minutes later (gives me time to prep other food or read for a bit). Make them your own and enjoy! 

Prep: 5-10 minutes

Cook: 30-35 minutes

Ingredients:

  • 5-10 Free-Range eggs (depends on how many egg muffins you want for the week- they also keep well for 2-3 weeks in the freezer; one egg per muffin cup)
  • 1/4-1/2 teaspoon paprika
  • 1/8-1/4 teaspoon garlic salt (or mixture of salt/pepper/thyme works well too)
  • 1/2 cup packed veggies per 5 eggs (1 cup for 10 eggs); I used broccoli & mix of baby kale/spinach
  • muffin liners (these are a must- I've tried to use it with just olive oil spray and eggs still get stuck in the tin after cooking)
  • 1/8-1/4 cup your favorite cheese (optional- I used a mix of freshly shaved parmesan, romano, & asiago; I also like to use feta)
  1. Preheat oven to 375 degrees Fahrenheit
  2.  Wash all veggies

3. Place cracked eggs in a bowl and add paprika & garlic salt 

4. Scramble eggs together until you start to see some bubbles (too many bubbles & you've over-scrambled)

5. Add in Cheese (if using) & scramble lightly together with the eggs

6. Add in pre-cut veggies & scramble together lightly with the eggs & cheese

7. Pour egg scramble into muffin tins (with paper liners already in place) and fill until 3/4 full

8. Bake for 30-35 minutes (check after 30 and give your tin a shake- if you notice still liquid parts, cook for an additional 5) until they become "3-D" in nature & POP

Enjoy for breakfast the entire week! They can be reheated in the microwave for ~1 minute and I like to add some Chulula to mine because it's everything. 

Now get cooking! xo

 

Veggies & Ground Turkey Mix-up: Easy Meal Prep

I put this meal prep veggie & ground turkey mix-up together in under an hour and it made enough for the entire week of lunches & 2-3 servings of dinner as well! You can dress it any way you like (i prefer mine like a tex-mex for lunches topped with salsa & avocados; and dress it with either eggs (brinner style), soy sauce, or hot sauce & ranch (and mix in some brown rice for the iron pump as well)! Get creative with it and you can always freeze the mix for meals later too.

Veggies & Ground Turkey Mix-Up

Prep: 10-15 minutes

Cook: 35 minutes

Ingredients:

  • 2-3 pounds of your favorite veggies to roast (I like to use 2 sweet potatoes, 7-8 asparagus stalks, 20-30 brussel sprouts, 1 zucchini)
  • 1-3 cloves of garlic (depends on how much garlic you like; I used 2)
  • 1/8 cup of organic extra virgin olive oil
  • Dash of your favorite seasoning (I used garlic salt)
  • Dash of Thyme (I used ground; use less if using fresh)
  • Dash of Paprika
  • Dash of Roasted Red Pepper Flakes (optional- use if you like extra spice)
  • 1 gallon sized Ziploc bag
  • 1 Ib ground turkey or chicken or beef (I used turkey)
  • Optional Veggies to garnish after roasting/ cooking is done: Heirloom Tomatoes, Spinach, Carrots, Kale (be creative!)

1. Preheat Oven to 400 degrees Fahrenheit 

2. Wash all veggies

3. Chop sweet potatoes in 1/4-1/2 inch thick wedges and add to the ziploc bag once chopped

4. Chop off Asparagus ends & discard (or give them to your pup- Stella LOVES asparagus & brussel sprouts). Chop remaining asparagus into 1-1 1/2 inch stems (depends on your preference). Add to the ziploc bag

5. Chop Zucchini into 1/4-1/2 inch slices. Be careful to not chop them too thin, as they will roast faster than the other veggies. Add to the Ziploc bag

6. Chop off ends of brussel sprouts & then cut lengthwise (discard or give extra outer leafs to your pup or chickens!). Add to the Ziploc Bag

7. Dice Garlic cloves (if using) and add to the ziploc bag

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8. Mix Veggies up in the Ziploc Bag prior to adding your seasoning!

9. Add your dashes of each seasonings that you want to use, including the olive oil (you really don't need too much to coat all the veggies)

10. Close the ziploc bag and mix the seasonings with the veggies! Give it a good shake (or 5..). Then spread out the veggies onto 2-3 baking sheets. I used 3 as I had a LOT of veggies and honestly could've used four. Remember that the more spread out your veggies are, the more they will roast & closer together- they'll be brown and turn soft, but shouldn't burn too much. 

 

11. Pop the pans in the preheated oven and set the timer for 30-35 minutes. Flip your veggies on the halfway mark and check them when you have 5 minutes left (they could be done depending upon how crisp you want them)!

12. While your veggies are roasting, heat a pan with 1/4 cup olive oil over medium-high. Add in your ground meat and cook 5-10 minutes until browned.

13. Once your veggies are roasted and meat is done, begin to seperate out into your meal-prep containers! I like to arrange each container for everyday of the week (so 5 for lunches) and then it's much easier to pop in my lunch-bag the night before. 

Don't forget to save some for your dinner! I put the ground turkey in the bottom of my bowl and topped it with my roasted veggies, heirloom tomatoes, and then added a drizzle of hot sauce, ranch, and feta. I also used up some frozen cooked brown rice that I heated up to up the carbs and iron!

ENJOY & tell me how you like it!

Honey Cinnamon Sesame Seed Butter

This is a favorite fuel of mine that I love to put on-top of bananas, apples, or toast (before or after a run)! I tweaked this original recipe from the Run Fast Eat Slow Cookbook that I am seriously addicted to! Super easy & it should really only take 20 minutes for set-up, cooking, and clean up.

Honey Cinnamon Sesame Seed Butter

-2 cups raw organic sesame seeds

-4-5 tablespoons Organic Cinnamon

-dash of organic nutmeg

-dash of organic ginger

-4 tablespoons of organic virgin coconut oil

-4 tablespoons of organic honey

-dash of salt

Toast 2 cups of raw sesame seeds in a pan (no oils) for 6-7 minutes over medium-high heat until they begin to smell fragrant, but not brown. Let the seeds cool and then use a food processor or a blender with a nut butter option (like I did) on high for 4-5 minutes until it begins to "clump" together. Mine stuck to the sides of the blender, rather than clumping completely together as one. Add in 4-5 tablespoons of cinnamon, dash of nutmeg & ginger, and 4 tablespoons of coconut oil. Blend with the cinnamon, nutmeg, ginger, and oil for 2 minutes until blended well. Add in 4 tablespoons of organic honey (honey stinger honey is my favorite) and a dash of salt and blend until just mixed in together. Add onto your favorite toasted slice of bread or apple! Store in the fridge in a sealed glass jar for up to 10 days. ENJOY!