Breakfast

Sweet Potato Waffles

Sweet potato season is coming in hot. You’re gonna want some sweet potato centric recipes for the cool fall days ahead. Luckily for you guys, every season is sweet potato season in our house, so I’ve got plenty coming your way. Almost anytime I can add sweet potatoes to a recipe I’ll do it.

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And thus my adventure to find the perfect sweet potato waffle began. I tried to go paleo on these, experimented with coconut flour recipes and blah blah they all fell apart. It would have been fine if you’re into eating a pile of broken mushy sweet potato waffles (which doesn’t sound too bad right about now), but I had bigger plans for my waffles. I needed a sturdy waffle to hold up as the base for some turkey cobb sandwiches I had been dreaming up. So, I threw the paleo requirement out the window and went for these sweet potato beauties.

Sweet Potato Waffles

Makes 8-10 medium sized waffles

Adapted from Joy The Baker

Ingredients:

  • 2 small sweet potatoes
  • 1 1/2 cups all purpose or whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground ginger
  • 2 T packed brown sugar
  • 2 large eggs
  • 2 tsp vanilla extract
  • 5 T unsalted kerrygold butter, melted
  • 2 T maple syrup
  • 1 1/4 cup buttermilk (or make butter milk with just under 1 1/4 cup milk and 1 tablespoon fresh lemon juice)

Directions:

To roast your potatoes, preheat the oven to 375 degrees F. Place your sweet potatoes on a baking dish and rub with olive oil. Roast until you can insert a fork into the potatoes with no resistance. This could take anywhere from 45 to 60 minutes depending on the size of your sweet potatoes. Allow your potatoes to cool, remove the skin and mash in a medium bowl with a fork. This step can also be done in advance.

In a medium bowl whisk together flour, baking powder, baking soda, salt, and spices. Set aside.

In another medium bowl or a standing mixer, beat together the brown sugar and eggs until well combined. Add in the vanilla. Whisk in the melted butter, syrup, and buttermilk.

Add in the sweet potatoes and all the dry ingredients, mix until combined. Allow this mix to rest as you heat up your waffle iron.

Spray your waffle iron and pour in 1/4-1/3 cup batter for each waffle for a medium sized waffle and cook according to waffle iron instructions. Serve however your heart desires. Mine served as the bread for a delectable sandwich. These also freeze well!

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smooth operator

I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.

She had a terrible day, but now she's happy because smoothie.

She had a terrible day, but now she’s happy because smoothie.

Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.

Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).

Smoothie Recipes:

Go Hearty

  • 1 cup milk (your choice)
  • ½ cup rolled oats or steel cut oats
  • 1 banana
  • 2-3 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • ½ cup liquid egg whites
  • 2 tablespoons flaxseed meal
  • 5-6 oz. vanilla or plain Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ cup ice

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Green

  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • 1/3 banana
  • ¼ cup pineapple
  • 3 strawberries
  • handful of spinach
  • ¼ cup water
  • ice for desired thickness

Optional:

  • ¼ cup uncooked steel cut oats
  • ½ celery stick

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Simple

  • 1 scoop whey protein
  • 8 oz. unsweetened almond milk
  • ¾ cup berries
  • 2 cups raw spinach
  • 1 tablespoon chia or flax seed

Directions: Add all ingredients to a blender. Turn on and blend until smooth

Smoothie recipes adapted from bodybuilding.com

 

bitches love breakfast

I know this bitch does.

Posted by Corie
via authoritynutrition.com

image via authoritynutrition.com

And for good reason, too! Breakfast gets you going. It’s your first wonderful experience with food each day. There’s a whole lot of controversy right now in the scientific and medical communities in saying that “breakfast is the most important meal of the day” so I’m not going to say that. I am going to say that all meals are important. Skipping breakfast is probably not something we want to do, but that doesn’t mean we want you to eat just anything for the sake of eating something. Meaning [common theme here] not all breakfasts are created equal.

The same guidelines go for breakfast as for lunch and dinner. For some reason, as we scoff down a whole tray of cinnamon buns or 3 bowels of sugar corn flakes, we forget that. Eating shit for breakfast will leave you feeling like shit and that’s just shitty. You need some protein, carb, and fat, all from healthy sources, to feel great all day.

You’re all saying: What? Are you serious? I’m out of ideas dammit.

I’m saying: Oh, good thing you’ve got a breakfast expert over here… good thing the Pablo Picasso of the breakfast plate is writing this post… …aaand good thing I can’t hear all the stuff you’re actually saying as you read this.

Anyway let’s start with some visual inspiration.

There’s a whole lot of eggs in those pics. Do you know why? Well, they’re egg-celent. Yeah, that was terrible and I know I shouldn’t have done it. It’s true though. As I’ve said before eggs are an amazing complete protein source. I’ve always got some hard boiled in case I don’t have time to actually make some for breakfast. You really don’t need much time to make a quality scramble, though. Throw some olive oil in a pan, you’re fave veggies or whatever odds and ends you’ve got in the fridge, let those cook up until they’re browned and beautiful, crack your eggs right into the pan and mix it all up. Easy peasy lemon squeezy.

Do you prefer fried eggs? That’s fine too, and you can lay them over some hash, more hash, and even more hash. For those of you that don’t know, hash is a fancy word for chopped up stuff, usually including potatoes and bacon… yeah perfect, I know.

You still hungry bro? Sick workout sesh leave you needing more starch, man? This recipe for perfect home fries will do it for ya. It uses white potatoes, but could easily be subbed for sweet potatoes. Don’t go overboard, though. It’s easy to overload on potatoes, especially these… cause they’re awesome. Make sure you balance home fries with some nutrient dense veggies and some kind of lean protein. Also if you’re looking to loose some weight, then these aren’t the best idea because, if you make them, you’re gonna eat them… all of them.

I try and stay away from oatmeal in the morning, just because not all oats are gluten free, and sometimes they bother my stomach, and some are more processed and refined than others blah, blah, blah. Occasionally, some oatmeal is okay as long as it’s the real kind. The kind that takes like 10 minutes cook. Since it’s fall, you don’t have to look any further than right here for a protein packed oatmeal that’ll satisfy all your pumpkin spice cravings. Are you lazy? How about oats you can just shake up, stick in the fridge, and eat in a snap come morning time?

Utilize leftovers. Eat guacamole with your breakfast. Top it with salsa. Add a dash of hot sauce. Mix up those flavors. Be creative. Have fun. Trust me, the bitches will love it.