Sweet Potato & Kale Breakfast Hash

Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes

Nutrition: 370 Calories | 15 g Fat | 46 g Carbohydrate | 13 g Protein

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 cup kale, chopped
• ½ small onion, diced
• 1 red bell pepper, diced
• 2 eggs
• Salt, pepper, and paprika

Directions:

1. Heat olive oil in a skillet on medium heat. Add cubed sweet potatoes and cook for 10 – 12 minutes or until softened.
2. Add onion and bell pepper; cook for another 5 minutes until veggies are tender.
3. Stir in kale with salt, pepper, and paprika. Cook for 2 – 3 minutes.
4. Make 2 small wells in the hash and crack an egg into each. Cover skillet and cook 3 – 4 minutes until eggs are to your liking.
5. Serve warm from the skillet.

Summary:

Sweet potatoes are rich in vitamin A and complex carbs, while kale adds iron and fiber. Eggs bring protein to round out this hearty morning meal.

Roasted Butternut Squash & Quinoa Salad

Prep Time: 15 minutes | Cook Time: 25 minutes | Total Time: 40 minutes 

Nutrition: 380 Calories | 14 g Fat |54 g Carbohydrate | 13 g Protein 

Ingredients: 

• 2 cups butternut squash, cubed 
• 1 tablespoon olive oil 
• ½ cup dry quinoa 
• 2 cups kale, chopped 
• 2 tablespoons pumpkin seeds 
• ¼ cup dried cranberries 
• 2 tablespoons feta cheese 
• 1 tablespoon balsamic vinaigrette

Directions: 

1. Preheat the oven to 400°F. Toss squash cubes in olive oil, spread on a baking sheet, and roast for 20 – 25 minutes. 
2. Meanwhile, cook quinoa. 
3. In a large bowl, combine kale, roasted squash, quinoa, cranberries, pumpkin seeds, and feta cheese. 
4. Drizzle with vinaigrette before serving. 

Summary: 

Butternut squash is high in vitamin C and potassium, and paired with whole-grain bread makes this a filling, nutrient-dense lunch.

Baked Salmon with Garlic Mashed Sweet Potatoes & Green Beans

Prep Time: 20 minutes | Cook Time: 25 minutes | Total Time: 45 minutes

Nutrition: 520 Calories | 22 g Fat | 38 g Carbohydrate | 38 g Protein

Ingredients:

• 2 salmon fillets (~5 oz each)
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon butter
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 2 cups green beans, trimmed
• Salt, pepper, lemon juice

Directions:

1. Preheat the oven to 400°F. Place salmon on a baking sheet, and season with salt, pepper, and lemon juice. Bake for 12-15 minutes.
2. Boil sweet potato cubes for around 15 minutes until tender. Drain and mash with butter, garlic, and a pinch of salt.
3. Toss green beans with olive oil, and roast in the oven for 15 minutes alongside salmon.
4. Serve salmon with mashed sweet potatoes and roasted green beans.

Summary:

Salmon delivers heart-healthy omega-3 fatty acids and lean protein, while sweet potatoes supply fiber and vitamin A. This balanced plate fuels your body with long-lasting energy and supports recovery.

Baked Pears with Cinnamon and Granola

Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes

Nutrition: 260 Calories | 9 g Fat | 42 g Carbs | 6 g Protein

Ingredients:

• 2 ripe pears, halved and cored
• 2 teaspoons honey
• 1 teaspoon cinnamon
• ¼ cup granola
• 2 tablespoons chopped pecans
• ½ cup Greek yogurt

Directions:

1. Preheat the oven to 375°F.
2. Place pear halves cut side up on a baking dish. Drizzle with honey and sprinkle with cinnamon.
3. Bake for 20 minutes until soft.
4. Top with granola, pecans, and a spoonful of yogurt.

Summary:

Pears are naturally rich in fiber and vitamin C, while the cinnamon boosts flavor without added sugar. Topped with crunchy granola, this dessert supports digestion and satisfies a sweet tooth the nutrient-dense way.