Curried Sweet Potatoes – Serves 6

Everyone needs a sidekick.  Batman has Robin and every meal needs sweet potatoes.  This is one of my favorite quick sides that you can serve with just about any meal whether hot or cold (or just set aside a scoop for a small snack).  I made this for dinner the other night alongside scallops and garlicky Brussels sprouts.  However, I’ve been pairing the leftovers with my ‘Grab and Go Egg Scramble,’ and it has been absolutely mouthwatering!  Best of all it is nut, dairy, and gluten-free.

Pretty sure you know the hype surrounding sweet potatoes but just in case you don’t, here goes – great source of vitamins A and C, micronutrients (potassium, phosphorus, and copper are a few to name), contains fiber, has antioxidant and anti-inflammatory properties, and assists with blood sugar regulation.


  • 3 medium sweet potatoes; minced/diced
  • 3 scallion stalks and most of the root; minced
  • 1/2 tsp of curry powder and paprika
  • 1/4 tsp ground black pepper and cinnamon
  • 1 tbsp olive oil (to heat the frying pan)


  1. Place a frying pan over medium-high heat and add olive oil.  Allow the pan to heat for 1-2 minutes and circulate the oil throughout the surface of the pan.
  2. Cook the scallions well until the white pieces aka the root is slightly tinged yellow.
  3. Add the sweet potatoes and stir/toss well for 10 minutes.
  4. Add the spices and stir/toss for an additional 10 minutes.
  5. Remove from heat and pair with your desired meal!
  6. Get your antioxidant action going!

xxx – Sarah

Stuffed Egg Muffins – Serves 10

New Year.  New Recipes.  Bring it.

Thought I would start the first day of the new year off properly with a recipe posting.  This is a great creation that can serve as breakfast, a post-workout snack, lunch or dinner.  With time being of essence sometimes it is simply wonderful to grab something that is nutrient dense to the core and hit the road – shelf date is about one week from the day of creation.

Each muffin contains a variety of vegetables allowing for antioxidant, vitamin, and mineral consumption along with protein from the eggs.  This dish is also gluten-free, dairy-free, and nut-free therefore get ready to make this a staple in your life.  As many may or may not know, gluten acts as an inflammatory agent, if you are experiencing some aches, bloating, or abdominal discomfort – it may be time to try an elimination diet aka removing gluten-based items for a bit to see if you can recognize any changes.  The recommended serving is 2 muffins buuuuuut as we all know sometimes it is hard to stop at just that amount.

Try these lean and delicious muffins today.

egg muffins 1


  • 6 eggs (whisked in a bowl)
  • 1/4 cup coconut flour
  • 1/2 cup cherry tomatoes, diced
  • 2 large sweet potatoes, diced/minced
  • 1 large yellow onion, diced
  • 4-5 strips of bacon, diced
  • 1/4 cup coconut oil
  • 1 1/2 cup kale, chopped
  • Parchment paper baking cups (absolutely love using the ones from PaperChef)
  • Muffin tin
  • S&P to taste

egg muffins 2


  1. Preheat the oven to 400 degrees Fahrenheit and prepare all the above ingredients.
  2. In a frying pan cook the bacon then remove from pan when cooked.
  3. Utilizing some of the bacon grease add the yellow onion and sautee until browned then remove from heat.
  4. Combine and mix well: eggs, coconut flour, tomatoes, sweet potato, coconut oil, and kale.
  5. Add the onion and bacon to the egg concoction then mix well.
  6. OPTIONAL: Add S&P as desired for an extra pop in flavor…  (FYI – This recipe tastes fantastic without the added salt due to the bacon.)
  7. Put the baking cups into the muffin tin then distribute the mixture evenly to all cups.
  8. Cook for 25-30 minutes or until browned as desired.
  9. Remove from heat, cool, and serve.
  10. Cheers!


xxx- Sarah

Curry Spiced Garnet Fries – Serves Four

With the increased hours in the sun come BBQs, potlucks, and outdoor themed parties.  For me, parties and gatherings scream ways to try new recipes, especially ones that are typical crowd favorites but twisted…  Who doesn’t like French fries!?!  Of course these French fries are not just French Fries…  They’re gluten-free, not deep-fried, and offer a great crunch to a meal.

Garnet potatoes are NOT yams but they are ‘sweet potatoes’.  Yams are not sweet like ‘sweet potatoes’ and their nutrient composition differs; for example, yams have more calories and carbohydrates.  The sweet taste of garnet potatoes make them ideal for this savory dish.  Garnet potato flesh is a mellow/golden orange tinge and when cooked the color becomes a bright yellow rather than a slight yellow that is usually noted with most restaurant fries. The skin and flesh are loaded with antioxidants (beta carotene and phytonutrients) as well as vitamin A, vitamin C, and fiber.  The diverse nutrient content of garnet sweet potatoes can assist with blood sugar regulation, proper blood clotting, and decreasing risks associated with heavy metal and oxygen radical exposure.



  • 4 large 90% skinned garnet potatoes; sliced and thickly julienned (assorted lengths with varying bits of the red skin showing)
  • 1 small yellow onion; minced
  • 4 tbsp coconut oil; melted
  • 1/2 tsp garlic powder
  • 1/2 tsp chili powder
  • 1/4 tsp lemon grass powder
  • 1/2 tsp cumin
  • 1/2 tsp yellow mustard


  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a small bowl combine all the spices and mix thoroughly.
  3. Coat a rectangular baking dish/Pyrex container with melted coconut oil.
  4. Toss the julienned potatoes into the coated dish and sprinkle the spices atop.  Aim to cover as much of the potatoes with the spices then add in the remaining oil if there is any.
  5. Cook in the oven for 50-60 minutes until the potatoes are a golden-yellow and are slightly browned.  After about 25 minutes it is recommended to use a spatula and toss the potatoes to ensure even cooking.
  6. Remove from heat.
  7. Serve as a side dish or simply as a snack with homemade aioli or ketchup.
  8. Time to smack your lips!



xxx – Sarah