Sweet Potato Cakes

These Sweet Potato Cakes were literally the easiest recipe I have cooked up in a while. I like cooking sweet potatoes for two reasons:

  • If you’re feeling up in the air or swirly whirly, eating a root vegetable is great way to bring in a sense of grounding
  • Um, and reason number two… if you’re feeling a hungry a root vegetable is a great way to bring in a sense of feeling not hungry. (I’m hilarious, I know)

So if you’re in a mood for something warm and comforting with a hint of sweetness, try this sweet potato cake recipe out. Or if you’re like me and you get a copious amount of sweet potatoes in your farm delivery box, this’ll be a great go-to for you. And bonus…my kids loved them because I kept using the word CAKE. tricky tricky.  

 

 

Here’s what you need:  (for a family of four)

  • 1 very large sweet potato
  • Coconut oil
  • Salt, Pepper, Garlic Powder
  • Ghee or Grass-Fed Butter
  • Parchment Paper

Here’s what you do:

  • Preheat oven to 400, then line baking sheet with parchment paper.
  • Rub dry potatoes with paper towel to remove dirt.
  • Slice unpeeled Potatoes in large circular sections (as pictured above)
  • Heat coconut oil in heavy skillet on medium heat.
  • Once oil liquifies, place unseasoned potato slices in hot pan.
  • As they are cooking season with seasonings.
  • Sear on each side for 3 minutes. It’s ok if you see dark spots pop up on potatoes from the sear. They aren’t burnt (their just getting yummy for you)
  • Use tongs to transfer sweet potatoes to the pan then place in oven
  • Cook sweet potatoes for 12-15 minutes.
  •         Remove from oven then put a teensy bit of ghee or grass-fed butter on top.
  • Once butter is melted serve right away!

 

The leftovers also work really well for breakfast with a boiled or over-easy egg!

 

Hope you enjoy this super simple yet super healthy recipe for Sweet Potato Cakes.

 

For other easy and healthy veggie recipes; check these out:

Healthy Collard Greens

Cauliflower Whipped “Potatoes”

Heart Warming Plantains

 

 

 

 

Pan Seared Red Snapper, Plantains, and Bok Choy

Red snapper, plantains and bok choy. OK, OK, I hear what you’re saying….this might sound like a weird combo, but I am telling you…it’s soooooo good! Just give it a try and let me know what you think. This is a nutrient packed plate of food. You’re getting proteins, healthy fats, micronutrients, and fiber. Plus tons of flavor. I hope you enjoy!!

This recipe is for one (pretty hungry) person. So just increase the amount of each ingredient as needed

 

Ingredients:

1 whole plantain – peeled and cut into spears

Coconut oil

2 baby bok choy – separated into leaves

Coco Aminos

Black Pepper & Salt

Olive Oil

Celery Root – use a vegetable peeler to create shavings, about 1/2 cup worth (use veggie peeler to remove hard outer layer first).

1 6-8 oz Red Snapper fillet

Smoked sea salt, black pepper, garlic powder

Squeeze of lemon

1 tsp minced garlic

 

How to:

fry plantain in coconut oil on medium/low until golden brown

cook bok choy in pot with 2 oz water, coco aminos, black pepper, until soft

heat olive oil in pan, once hot, throw in shaved celery root. Season with garlic powder, black pepper, dash of salt and cook until they look like chips, remove

season snapper in smoked sea salt, black pepper, garlic powder

Using the same pan you used for the celery root, heat olive oil on medium/low, once oil has heated up a bit add snapper flesh side down (make sure not to get pan too hot or fish will stick). add lemon and garlic. Continue cooking for 3-4 minutes. flip, cook for another 4 minutes or so paying attention to the color of the fish.

When ready to take off, turn up the heat just a bit with scales down so the scales stick to the pan, making it easier to peel the flesh away from the scaled.

Put snapper on top of bok choy in the plate, top snapper with celery root chips, put plantains on the side. According to my husband, this dish is “f’n good!” 😉

 

Curious to learn how to incorporate healthy meals into your home! I am here to help – send me a message by clicking here and let me know how I can help you!

 

 

Thanksgiving Leftover Wrap

This Thanksgiving Leftover Wrap is the perfect way to eat all of that leftover turkey without having to break out the elastic waistbands (2 days in a row). When I was a kid our typical thanksgiving left over was a white bread sandwich with mayo and big chunks of turkey. This is my grown-up, health coach version of that. This time of year is a time meant to be spent with family and friends, so I wanted to do something that didn’t require a bunch of time in the kitchen. As with all of my recipes, this dish is minimal effort, minimal ingredients, tasty, but still friendly to your insides.

Hope you enjoy this thanksgiving leftover wrap!

 

Here’s what you need: (No need for exact measurements, it’s just a wrap…eyeball it!)

Left over turkey – use two forks to shred

Collard Green Leaves – raw and rinsed (if you don’t have collard greens, romaine lettuce will do!)

Avocado Oil Mayo (I like Chosen Foods brand) OR sliced Avocado

Purple Onion – very thinly sliced, lengthwise

Tomato (optional) – thinly sliced

 

Here’s what you do:

Chop bottom stem off of one collard green leaf.

Spread Mayo on collard green – one thin layer will do. OR if you are using avocado slices, place two slices then squish and spread (it’s OK if it’s still chunky)

Place shredded turkey on top

Add in thinly sliced onions  and tomatoes

Roll the leaf then slice on a diagonal creating two pieces.

Enjoy!!

 

  • Ready to take create a life you love, a body you feel great in, and a mind that motivates? Get a head start on making 2018 your happiest year yet. I offer private, 1:1 coaching to get you where YOU want to be. Curious to learn more, Message Me (click here). Give me the scoop on what’s been holding you back.

 

Healthy Collard Greens

Healthy collard greens are an easy addition to any meal -especially Thanksgiving with all the stuffing and root veggies. There’s typically not a ton of green options included in the Thanksgiving spread, so these healthy collard greens are perfect for those who want a healthy option to reach for.

I  made these the other night with my cauliflower mashed potatoes and a rotisserie chicken. It was a perfect, wholesome and nurturing meal. Plus the collard greens are super easy to make, so that’s a win in my book!

The bone broth adds a nice rich flavor that I prefer over ham hocks and turkey legs used in traditional recipes.

Ingredients for Healthy Collard Greens:

Two Bunches of Collard Greens (for 4 people)

1 TBS olive oil

2 TBS minced Garlic

1 red onion – sliced thinly and lengthwise

1 1/2 cup of Bone Broth (chicken or turkey)

2 tsp chipotle powder (optional for smoky flavor)

Salt & Pepper

Apple Cider Vinegar

 

Instructions:

Prepare Collard Green by removing the stems. I stack them up on top each other then slice the whole lot on each side of the stem, giving me two separate stacks. Then slice the greens in  1 inch horizontal ribbons.

Heat heavy dutch oven pot large enough to accommodate all greens (I love this pot!)  on medium heat and add olive oil. Once oil begins to glisten add in garlic and sauté for 30 seconds. Add in onion and sautéed for about 3 minutes until onions become very soft.

Add in greens, stock, chipotle powder (for smoky flavor), and salt & pepper.

Turn heat to low/medium and cover.

Right before serving add 2 capfuls of apple cider vinegar to the greens.

I hope you enjoy these healthy collard greens! Have a happy and joyful holiday season!

 

Heart Warming Plantains

Not only is this plantain recipe ridiculously simple, it’s delicious. Sometimes we get into the habit of over complicating a dish. Adding in all sorts of ingredients that eventually outshine the main ingredient. This plantain recipe doesn’t do that. It let’s the plantain sing for itself. My point in offering this recipe is to demonstrate how simple healthy cooking can be. Sometimes it’s just a matter of figuring out the right cook temp and time!

I think it’s so important to have an array of easy, go-to healthy dishes that make you feel happy. Did you know plantains are an amazing super food loaded with fiber, tons of vitamins and minerals, and help boost your immune system? The are a great food to eat during cold & flu season because they help regulate your digestive system (yay fiber) and have tons of Vitamin C. Check out this super simple, and crazy good, plantain recipe. You can use it for breakfast, lunch or dinner. They are also a great healthy food to add to any holiday spread (especially good for a healthy option dessert).

So next time you are hankering for something sweet, or need to whip up something quickly try this recipe. If you bring it to a party you’ll get extra props for providing something healthy among all the sweets and sugar laden foods. Plus you’ll be providing your friends and family with a huge boost of vitamins and minerals.

Ingredients: (Serves 2)

1 plantain

2 TBS coconut oil

Directions:

Peel plantain, cut in half lengthwise.

Heat coconut oil on medium low until liquid. Add plantains. Sauté until golden-brown, about 3-5 minutes. Flip halfway through.

Let the flavor of the plantains shine for themselves – no seasoning needed!

I find that these come out best on a cast iron skillet! Here’s the one I use

 

For other easy and healthy go-to recipes check these out:

Brain Boost Smoothie

Oven Baked Salmon

Sweet & Savory Breakfast Bowl

 

 

 

Brain Boost Smoothie

When you feel your energy levels dwindling, you can pick them back up with this Brain Boost Smoothie. We all know that good wholesome food can nourish our body, but did you know that there are certain foods that boost your cognitive functioning as well? And better yet, you can throw a few of these foods into a smoothie for a quick & easy, on-the-go fix to satiate and boost the body and brain. Here’s what you need for my Brain Boost Smoothie

Brain Boost Smoothie Ingredients:

1 scoop chocolate Vega protein powder

handful frozen blueberries (purple foods aid on cognitive performance)

handful spinach

1 TBS MCT oil (Bullet Proof brand is my favorite)

1 dash Cinnamon (a super food when it comes to battling inflammation!)

1 dash Himalayan salt

10 oz filtered water (If you need an awesome home water filtration system I can’t recommend the Berkey filter enough!)

If you’d prefer almond milk over water, try this recipe for home made almond milk

 

Combine all ingredients into blender and blend for 30 seconds. Enjoy! I hope you like my Brain Boosting Smoothie recipe!

Simple Oven-Baked Salmon

This dish can easily be prepared with trout, salmon, mahi-mahi, snapper or nearly any other fish that isn’t super thick. I love roasting it this particular because it conserves the moisture and the flavors from the lemon and herbs really pop. This is one of my basic mea-time preparations that I can always rely on. Build it into your repertoire of weekly protein preparations to bring more simplicity into the kitchen.

This dish would pair wonderfully with  the butternut squash (without the maple) listed in this recipe!

 

Ingredients: (serves 4)

4 fillets of wild-caught salmon (or the fish of your choosing)

zest from half a lemon

juice from the other half of lemon

1 tsp minced garlic per fillet

Himalayan or Sea Salt & Coarse black pepper

A few sprigs of Thyme and/or Rosemary

Olive oil

Parchment Paper

 

Directions:

Preheat oven to 400 degrees. Line a baking dish large enough to fit all your fillets with parchment paper. Brush the parchment paper with olive oil.

Pat fish dry with a paper towel then place on top of prepared parchment paper. Drizzle with olive oil. Spoon the minced garlic onto the fish then spread with the back of the spoon. Sprinkle lemon zest on fish, then top with lemon juice. Season with salt and pepper. Lay sprigs of herbs right on top of fish (you will remove sprigs before serving).

Bake fish for 12-15 minutes depending on thickness of fish.

You can always throw in some cherry tomatoes to roast in the pan too!

 

www.megsylvester.com

Sweet & Savory Sunny Breakfast Bowl

Eggs and bacon. Cereal. Pancakes and Waffles. Toast. Where’s the color? Breakfast doesn’t have to be so beige. I wanted to introduce a meal that starts your morning off with color and lots of plant based nutrients (as well as protein from eggs). This bowl is sure to please the taste buds and the body. It’s a combo of sweet and savory and can be a great option for other meal times too! (and bonus…you can turn one of the components into a side dish of its own for any meal)

 

Ingredients

2 Eggs – cooked how you like ’em (sunny side up is recommended)

1.5 cups Butternut Squash – cubed

Arugula – 1 large handful

Squeeze of Fresh Lemon

Olive Oil

Avocado Oil

Salt & Pepper

Maple Syrup

 

Directions:

1) Prepare Squash. Saute butternut squash in a pan in a heavy pan (preferably cast iron) on medium heat in avocado oil. Season with salt and pepper. Right as the they begin to soften (about 10-12 minutes) add a drizzle or two of maple syrup.

– If you have left over butternut squash, this would work wonderfully here! This way you’d just need to heat for a bit and add the maple syrup.

2 ) Prepare eggs you like them. (soft boiled or sunny side up work best for this dish). Then season with a dash of salt & pepper.

– To soft boil an egg, add eggs to pot of cold water, gently bring to a boil. Let boil for one minute. Turn heat to simmer and cover for 3 minutes.

3) While butternut squash and eggs are cooking, dress the arugula. Toss arugula in light olive oil and a small squeeze of lemon juice.

 

Once all three components are ready, layer bowl as follows: Greens, Squash, Eggs on top.

Enjoy!!

 

 

Clean & Simple Chicken Stew with “Rice”

This week, I was craving something warm and hearty (yay Fall!). I had fresh veggies and chicken thighs in the fridge so I thought why not Chicken Stew?! Being from Louisiana, I love adding Cajun seasonings to my recipes for an extra kick. This recipe is simple, with minimal ingredients, but packs a big punch on the taste index. I use water a lot to cook with – we often forget that it’s actually a great conduit for heat. By pouring just a bit of water into the chicken, you get a lovely stew like consistency. I’m grain free, so rice doesn’t show up in my recipes. However, cauliflower rice does! I love playing around with different ways to prepare cauliflower rice. This version is simple and flavorful and can be used with lots of other meals. Enjoy!

 

For the chicken stew:

Avocado oil

1 TBS Minced garlic

Cajun Seasoning Mix:  Combine salt, red pepper, black pepper, chili powder, garlic powder

Himalayan Salt & Ground Black Pepper

Water

1.5 lbs chicken thighs (boneless & skinless)

1/3 celery root, peel off outer layer then use vegetable peeler to create small slices

1/3 purple onion – thinly sliced lengthwise

1 head Broccoli – cut into florets

 

For the rice:

Avocado oil

TBS Minced garlic

¾ head cauliflower – riced

½ cup diced purple onion

Handful of Fresh chopped parsley

 

Season chicken thighs with avocado oil, Cajun seasoning mix and minced garlic. Heat avocado oil in a large heavy skillet (preferably cast iron). Once oil is glistening, add chicken thighs to pan. Let the chicken lightly brown on one side, approximately 5 minutes. Flip the chicken over. Add celery root, onions and broccoli. Let cook for 2-3 more minutes. Add ¾ cup of water and continue to let chicken cook. While cooking, season with salt and pepper (you can add more Cajun seasoning blend  now too). Cook the chicken until it’s no longer pink inside. Time will vary depending on thickness, but it should be around 10 minutes. The water should be nearly cooked out and have a thick consistency to it. If not, ladle out some of the water. Drizzle with avocado oil.

 

Meanwhile make the “rice”. Heat avocado oil in a pan on medium heat. Add minced garlic and sauté for 1 minute. Add cauliflower and purple onion. Continue stirring until cauliflower starts to brown. Right before serving add in freshly chopped parsley. Season with salt and pepper.

To serve, ladle chicken stew on top of cauliflower rice in a shallow bowl.

 

www.megsylvester.com

Simple Shrimp & Veggie Stir-Fry

I cooked this dish the other night when I wanted a big return on minimal effort! It kind of felt like a clean Moo Goo Gai Pan, without the sleepy, bloated feeling you’re left with after.  As always, all of my recipes are gluten-free and dairy-free, and made of real, whole foods. Enjoy!

Ingredients

  • 1.5 lbs Wild-Caught Shrimp – peeled & de-veined
    • Avocado or Sesame oil
    • 2 tsp minced garlic
    • Juice from 1/2 of a lemon
    • 1 head broccoli – cut into bite sized pieces
    • 1 cup of mushrooms (baby-bella, button or cremini) – stemmed, broken in halves, rinsed thoroughly
    • 1/3 of small purple onion – sliced lengthwise, very thin slices
    • Smoked salt (usually in grocery stores or purchase here)
    • Salt (Pink Himalayan or Celtic Sea Salt) & Grated Black Pepper
    • Sesame seeds (Optional)

 

Instructions

Heat garlic and oil on medium low heat until garlic becomes fragrant. Turn heat to medium, Add shrimp and season with Himalayan salt, pepper and squeeze of lemon. If pan ever seems dry add a bit more oil. (Do not ever let your pan get so hot that it burns the oil, aka turns it brown). Let cook for 2 minutes. Add in veggies. Stir on medium heat for 5-7 minutes. Once broccoli is bright green and your shrimp are bright pink, you’re dish is ready!

Turn the heat off, sprinkle with a pinch of smoked salt and sesame seeds if you like them. If you’d like, you can top with Tamari – a gluten free soy sauce. Serve on its own, with cauliflower rice, traditional rice, or arugula tossed in olive oil and lemon juice.