HEALTHY POST WORKOUT SWEET POTATO GRASS FED BEEF HASH RECIPE, THURSDAY, SEPTEMBER 21, 2017

Using my new cast iron skillet!

Preseasoned heavyweight skillets heat evenly and won’t cool down when you add foods, you also only need to wash with hot water and no soap to maintain the seasoned skillet flavor from all the items you cook in them. I bought the 15″ one, which is huge, but works great to make one big dish, and save a few tupperware containers for quick fuel when needed.

I have been reading up on nutrition and workouts and how to mix them together to get the maximum benefit of diet and exercise, reduce muscle soreness, grow muscles, replenish fuel to eliminate later lethargy. One of the toughest parts is packing protein in within 1 hour or 2 at the most of working out. I came upon this recipe at my favorite breakfast spot, which is owned by a family who does crossfit together. Pretty easy to make and packs proteins and good carbs (yes, ingest carbs, just stay away from the white ones (except cauliflower)). This recipe gives a shot of testosterone to the system, fuels the muscles with protein and provides energy with sweet potato carbs… It is better than any post workout shake out there.

GRASS FED BEEF SWEET POTATO HASH

2 large sweet potatoes, peeled and chopped
1 lb ground beef (grass fed)
1 tbsp olive oil
3 tbsp Benecol Butter or healthy butter
1 medium onion, chopped
1 tbsp dried thyme
1/2 tsp of red pepper flakes
2 cups fresh spinach, chopped
1 Pepper chopped

1.) Cook the grass fed beef and half the onion together in a separate skillet, should be brown and ready to go after 10 minutes, drain fat in colander and put aside.

2.)In the iron skillet, start with the vegetables that take the longest to cook, over medium heat, put in the olive oil, benecol butter and sweet potatos and let those go around the skillet for about 5 minutes.

3.) Add the peppers, onions or vegetables of your choice to the sweet potatoes and let that mix together for another 5 minutes.

4.) Add the grass fed cooked beef on top, and red pepper flakes and stir the mixture together.

5.) Add spinach and Thyme (spinach cooks very quick and cooks down very small, so save to the end. Mix the Thyme in with the mixture and mix it all together.

6.) After roughly 20 minutes from the start of the cooking the grass fed beef, the mixture should be good to go, for sweet potato hash (if you used Thyme sprigs instead of dried thyme, remove sprigs). Divide into multiple servings in tupperware for ease later.

7.) Bonus: I have seen people add cranberries to the mix, which gives it a sweet taste. I mix it with hot sauce when I eat it, but I stay away from any hot sauce that doesnt read pretty much zeros on the back label for sodium, fat, sugar, etc.. and low calories. Cranberries and hot sauce will give a sweet and hot flavor.

HEALTHY BREAKFAST QUICHE RECIPE TUESDAY, SEPTEMBER 19, 2017

My go to staple for a healthy fueling breakfast on the run, a healthy spin on quiche that you can make in a cake pan, cut into slices and microwave the slices for a minute or two during the week for a quick, healthy, on the go breakfast.

Ingredients:

4 Cups Baby Spinach

4 Chicken Sausages (Choose low calorie, low sodium, Thin and Trim, Organic Promise or Al Fresco)

1 Onion Diced

1 Green Pepper Diced

1 Jalepeno Diced

1 Red Pepper Diced

3 habeneros Diced

4 Eggs

3/4 Cup Egg Whites

Olive Oil cooking Spray

Cake Baking Sheet

Steps:

Preheat Oven to 325 Degrees

Line Cake baking sheet with Olive Oil Cooking Spray

Create a layer of Spinach on bottom of baking sheet

Add layer of onions, peppers, on top of spinach

Cook Chicken sausage on stove, cut into pieces and line baking sheet with chicken sausage on top of onions and peppers

put some more onions and peppers on top of chicken sausage

Put a final top layer of spinach on top of everything in baking sheet

whip the four eggs with egg whites, pour eggs into baking sheet to form a nice even layer of vegetables, sausage and eggs*

*Feel free to add anything else into the quiche, mushrooms, grilled chicken, beans, etc. It all works, provided healthy.

Put in Oven for 1 Hour, cut into squares, let cool for 10 minutes.

Voila’- Healthy Breakfast for Days