Month: October 2017

Savory Sweet Potato Kale Hash

Most of us think of breakfast as a type of food – bagels, cereal, pancakes, waffles, eggs, toast, etc.

I like to think of breakfast as a time of day. Anything goes!

I usually have a smoothie or oatmeal, but sometimes I want something savory and have leftover chili or soup or recipes like the one I’m sharing today.

People who start the day with a protein-rich, veggie-packed breakfast tend to have fewer food cravings later in the day. Most of us – especially women – start the day with a sweet meal that contains very little protein (i.e., most granola bars, bagels, cereal), which sets us up to have more sweet cravings, hormonal imbalances, mood swings, and low energy.

Want to balance out all of that? Try this dish.

Rich in fiber and nutrients from the sweet potatoes and kale, this meal will nourish you and fill you up. The protein comes primarily from the chicken sausage from my favorite company – Bilinski’s.

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Ordinarily, I’m not a fan of sausage, but here are just a few reasons why we love this product:

  • They taste delicious. We always have a package in our fridge, and these sausages are one of my husband, Bill’s favorite foods.
  • Their chickens are free range and pasture-raised, raised humanely and respectfully, and given access to plenty of natural sunlight and space to roam about. They are never treated with growth hormones or antibiotics.
  • Bilinski’s sausages have NO gross casing– so there is no pork or lamb casing to remove! That’s the main thing that weirds me out about most sausages.
  • All of their sausages are gluten-free and wheat-free.
  • Only whole, clean ingredients are used (you’ll never see generic “spices” or “flavorings” in their ingredients lists!) and each ingredient is always fully listed.

We buy them at MOMs Organic Market or Whole Foods, but if you want to find where they are sold near you, use their store locator.

Combine the protein-packed goodness of these sausages with the fiber-filled veggies and a few simple spices, and you’ll have a dish that is perfect for any meal. You can even put an over-easy egg on top to add even more flavor!

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Savory Sweet Potato Kale Hash

This dish is perfect for any meal but we love it as a filling and nourishing breakfast that is packed with flavor, protein and fiber. 

Course Breakfast
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Author Rachel Druckenmiller

Ingredients

  • 2 tablespoons olive oil or avocado oil
  • 2 medium sweet potatoes peeled and diced
  • 1 teaspoon dried sage
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sea salt
  • Black pepper to taste
  • 2 cloves garlic peeled and minced
  • 6 cups kale destemmed and chopped
  • 5 scallions sliced into rounds
  • 3 Bilinski's sausages Wild Mushroom is delicious!

Instructions

  1. In a medium skillet over medium heat, add a drizzle of olive oil and swirl to coat the pan. Cut sausage in half lengthwise and place cut-side down on skillet. Heat until browned, about 4-5 minutes. Remove from heat and cut into bite-sized pieces. Set aside.

  2. Heat oil in a large saute pan over medium heat. Add sweet potatoes, sage, cumin, salt and pepper and saute for 12-15 minutes or until sweet potatoes are cooked through and fork tender. After about 10 minutes, add garlic and stir to combine. Add a few tablespoons of water to prevent potatoes from sticking and to speed up the cooking process. 

  3. Add kale to sweet potatoes along with a few tablespoons of water and toss to combine. Cover with lid to steam kale, about 2-3 minutes. 

  4. Add diced sausage and scallions and toss everything to combine. Serve warm.

Apple Cinnamon Smoothie

I love this time of year.

September and October are my favorite weather months, and I love the changing colors of the leaves on the trees here on the East Coast.

As fall comes and winter follows, a lot of us will be changing up our diets a bit to reflect the change in seasons. We’ll be adding in more warming, grounding foods like soups, stews, and chilis. We’ll be incorporating more herbs and spices in our meals. We’ll focus on flavors like cinnamon, nutmeg, ginger, sage, rosemary and thyme.

YUM!

Why not start the season off with one of everyone’s favorites…apple pie!

I have to admit – I’m more of a crisp/crumble girl than a pie person. But I know apple pie is one of those comfort foods that makes a lot of people very happy, so today’s recipe is my best attempt at recreating it…smoothie style!

In this recipe, I used avocado for creaminess (you won’t even taste it!), an apple and a date for sweetness, and cinnamon and nutmeg for a punch of flavor. The hint of lemon juice adds a bit of tartness to this recipe, which you could probably recreate by just using a Granny Smith apple instead of the Gala apple that I used. You can add spinach to create a Green Apple Smoothie, if you’d like. It’s a great way to get in an extra dose of veggies.

Because of the apple and the oats, this recipe isn’t as silky smooth as some other smoothies, but the flavors are on point. My friend Kat taste tested it for me before I finalized it and she said she was a bit skeptical of the combo of ingredients…but it turned out great!

Happy Fall!

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Cinnamon Apple Smoothie

As fall foods make their way into our kitchens and bellies, let's celebrate all of the flavors of fall with this seasonal smoothie!

Course Breakfast
Cuisine Smoothie
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 person
Author Rachel Druckenmiller

Ingredients

  • 1 cup almond milk unsweetened
  • 1/2 teaspoon vanilla extract
  • 1 medium apple cored and quartered
  • 1 Medjool date pit removed
  • 1/2 tablespoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch sea salt
  • 2 tablespoons rolled oats gluten-free
  • 1 teaspoon fresh lemon juice
  • 1/2 avocado flesh
  • 2 scoops unflavored protein powder Vital Proteins and Tonic are my fave brands
  • 1 cup ice cubes

Instructions

  1. Blend all ingredients except ice cubes in a high speed blender until evenly combined. Add ice and blend until smooth.

Recipe Notes

Add 1 cup of baby spinach for a "green apple" smoothie. 

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