If you are craving carbs - Make Sweet Potato Fries...They are sweet & easy...

On heavy lifting workout days, like today, I needed some extra carbs especially in the mist of a  Whole30 challenge...

My go-to low-carb, carb are sweet potatoes and when I'm craving something crunchy and 'semi'-fried (more like baked) I reach for sweet potatoes...Truth be known, I used to hate sweet potatoes, I thought they were too sweet, but a couple of years ago my mind changed and I started cooking them...

Here's my go-to easy recipe...

Ingredients:

- 2 lbs Sweet Potatoes, cut into fries with skin on optional 

(Personally I like Yams or Garnets - they have the most moisture & flavor)

(If you buy more then you'll have awesome leftovers you can mix with eggs or mash or make into sweet potato cakes - I'm a fan of leftovers, but many people aren't)

- 1 cup Coconut Oil, melted

- Salt & Pepper

- Curry Powder

- Garlic Powder

- Smoke Paprika

- If I wasn't on the Whole30 I would sprinkle a little brown sugar

Instructions:

1. Pre-heat oven to 375 degrees

2. Place the cut sweet potatoes in a big bowl and pour the melted coconut oil over them. Toss to coat thoroughly.

3. In a small bowl, mix all the seasonings together.

Note: I didn't give you measurements for the seasoning because I don't measure them. I just pour seasonings in a bowl, taste before I add it to the sweet potatoes and adjust if needed. You will know if it is needed (i.e. too salty, too sweet, too spicy...) You might not need the all the seasoning you mix at once so save what you don't need for another dish (i.e. chicken, steaks, fish, portabellas)

4. Using a small strainer, cover the sweet potatoes with seasoning and toss to coat.

Note: I like to use a strainer to help me season because it evenly distributes the seasonings, so when you take a bite into the fry it's not completely covered with seasoning or is completely bland because it has no seasoning.

5. Spread evenly on a baking sheet, see image above.

6. Bake for 35-45 minutes, until soft inside and crunchy outside. You might want to flip them 20-25 minutes into cooking so they don't get overcook on one side and not the other, that is bad french fry cooking...

6. Take them out of oven and wait at least 5 minutes for them to cool down (you don't want to burn your tongue) and drip them awesome sweet potatoes fries in my Tomatillo - Jalapeño - Avocado Aioli...

OMG!!! I made it through another day on the Whole30:-)))))

Breakfast-On-The-Go : Egg McMuffin, without the Muffin...

Many of you ask me what to eat in the morning...This is one of my go-to on-the-go breakfasts, high in protein, good fat and can be made with any leftovers in the fridge...I make them on Sunday and eat them throughout the week...they are good hot or cold...

Try popping one of these in your mouth after a WOD...

Mini V-Egg Muffins

Ingredients: Yields 24-30 Mini Muffins

- 12 large eggs (organic & free range)

- 1/2 cup coconut milk (full fat)

- 1 cup sun dried tomatoes

- 1/2 cup olive/mushroom tapenade

- Coconut Oil Spray

-Salt & Pepper to taste

Instructions:

1. Pre-heat over 350 degrees.

2. Whisk eggs with coconut milk (salt and pepper optional - note the sun dried tomatoes and tapenade has salt and other seasoning so take it easy on the SP).

3. Chopped sun dried tomatoes and olive/mushroom tapenade together.

4. Spray the muffin baking sheet wil coconut oil.

5. Place 1 tsp of sun dried tomato and tapenade at bottom of muffin hold, see below.

6. Pour egg mixture (1/4 inch from lip) on top of sun dried tomato/olive tapenade. Don't pour too high, the egg fluffs as it cooks so it needs a little room to cook. 

7.  Cook for 10-15 minutes, until eggs fluff and are fully cooked.

8. Take out of oven and let rest (about 10-15 min), and spoon around the egg muffin to take out.

Salmon Egg Muffins

Same concept, just a little bigger muffin pan and made with Salmon since I had leftovers...

Ingredients: Yields 12-14 Mini Muffins

- 10 large eggs (organic & free range)

- 1/2 cup coconut milk (full fat)

- 1 1/2 cup cooked salmon

- 1/3 cup olive/mushroom tapenade

- Coconut Oil Spray

-Salt & Pepper to taste

Instructions:

1. Pre-heat over 350 degrees.

2. Whisk eggs with coconut milk (salt and pepper optional - note the sun dried tomatoes and tapenade has salt and other seasoning so take it easy on the SP).

3. Chopped salmon and olive/mushroom tapenade and mix together.

4. Spray the muffin baking sheet wil coconut oil.

5. Place 1TBS of salmon and tapenade at bottom of muffin hold.

6. Pour egg mixture (1/4 inch from lip) on top of sun dried tomato/olive tapenade. Don't pour too high, the egg fluffs as it cooks so it needs a little room to cook. 

7.  Cook for 10-15 minutes, until eggs fluff and are fully cooked.

8. Take out of oven and let rest (about 10-15 min), and spoon around the egg muffin to take out.