10-24-2014

Sweet Potato Breakfast Cups

“I just don’t have time for breakfast”

I can’t even tell you how many times I’ve heard this comment…

Seriously?

Breakfast gets your metabolism going by giving you the fuel you need first thing in the morning.

Whether you’re heading to class or an early workout, the brain and the muscle both use carbohydrate for energy! This doesn’t mean you need to load up on carbs first thing, but carbs will be used more efficiently in the morning and throughout the day. For someone trying to lean out, aim to consume your carbs in the morning and early afternoon while skipping out towards the evening meal or snack. The body actually uses protein to recover during the night while you sleep, so make that evening meal focused on protein with a small portion of carbohydrate.

Breakfast eaters are shown to eat less throughout the entire day.

Protein is best absorbed by eating small amounts (20-30g) throughout the day… start with breakfast!

Now… I know you don’t have time to make breakfast in the morning. I’ve heard it from so many of you. How about making it ahead of time? Here’s the perfect make-ahead recipe for a sweet & savory breakfast on-the-go.

Sweet Potato Breakfast Cups

Ingredients
1 bag sweet potato tater tots (I used Alexia brand)
1 package turkey breakfast sausage roll (I used JENNIE-O brand)
6 eggs
1-2 tbsp olive oil

Directions
1. Preheat oven to 400 degrees.
2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).

Sweet Potato Cups-1
3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).

Sweet Potato Cups-2
4. Cook the tots/sausage for 10 minutes.
5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.

Sweet Potato Cups-3

Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein

1 cup is perfect for a pre-workout snack or 2 cups makes an easy breakfast on-the-go! Add a snack size ziplock of fruit for a higher carbohydrate meal.

No more excuses!

 

Sweet Potato Breakfast Cups
 
Prep time
Cook time
Total time
 
Sweet Potato Breakfast Cups
Author:
Recipe type: Breakfast
Serves: 6
Ingredients
  • 1 bag sweet potato tater tots (I used Alexia brand)
  • 1 package turkey breakfast sausage roll (I used JENNIE-O brand)
  • 6 eggs
  • 1-2 tbsp olive oil
Instructions
  1. Preheat oven to 400 degrees.
  2. Make sure your sweet potato tots are thawed and ready to go. Using a muffin pan, Place 4-5 tots in each muffin tin mashing them to make a crust (use the back of a spoon).
  3. Divide the turkey sausage into 12 pieces and place in the middle of each muffin tin. I cooked mine just a little before placing but have also tried it raw (works well both ways!).
  4. Cook the tots/sausage for 10 minutes.
  5. While those are cooking, beat your eggs. Remove cups from oven and pour eggs over the top, dividing egg mixture evenly.
  6. Lower oven temp to 350 degrees. Bake for 15 more minutes or until eggs are set.
  7. Eat warm or cold! Store in airtight container or ziplock bag for 1 week.
  8. Nutrition Facts (1 cup): 150 calories, 8g fat, 12g carb, 2g fiber, 11g protein
Nutrition Information
Serving size: 1 Calories: 150 Fat: 8g Carbohydrates: 12g Fiber: 2g Protein: 11g

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10-28-2013

Need a quick smoothie?

Choose your base – what liquid will you use? Water, milk, almond milk, 100% juice, homemade juice, etc. The base normally provides some carbohydrate or energy to the mix.

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