Whole30 Recipe // Sweet Potato Hash with Eggs, Spinach, and Toasted Pine Nuts

Great post work out power bowl- sweet potato hash, spinach, 2 fried eggs (with ghee), toasted pine nuts & avocado. Yum!

Whole30 Tip // Healthy Fats and Oils

On Whole30 we try to use healthy fat in every meal. mostly in cooking with avocado oil, coconut oil, olive oil etc.- today I am posting part 2 of worst nutrition advice in history. The myth that you should eat a low fat-high carb diet! Do you remember back in the day of the food pyramid? The bottom and biggest portion of the base of the pyramid was gluten! Bread, pasta, carbs, carbs, carbs! Shockingly, it was the official position of the government and health organizations around the world for DECADES! As we watched the advice dished out, obesity and type 2 diabetes skyrocketed. Here are SOME of the many problems with that. carbs raise blood sugar, this keeps people with diabetes dependent on meds to lower it for them. Low fat diets are a complete disaster for people with obesity and diabetes- they raise triglycerides and can cause heart disease. However, eating healthy fats help us feel full, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. Its frustrating that the low fat diet is still being recommended by governments and organizations world wide when we know the low-fat fad is a FAILURE! source: The Top 5 Contenders for the Worst Nutritional Advice in History by Kris Gunnars

Whole30 Recipe // Sweet Potato Hash with Eggs Over Hard

NO WORDS for how ecstatic I am to be back in my kitchen after a weekend away. Sweet potato hash with bell peppers, spinach and onion sautéed - top with 2 eggs over hard. I've had lots of people ask about over hard eggs- I prefer this to scrambled, and I still have a hard time with yolk not cooked thoroughly so I just crack the egg in the pan over a little oil, then when they start to take shape I break up the yolk a little with a fork, the flip it right over - it cooks quickly and is so good!

Whole30 Tip // Eggs & Cholesterol

I recently read an article about the worst nutritional advice in history- I wanted to share some information about the notion that egg yolks were high in cholesterol, so you should toss them and only use egg whites- THIS IS NOT NECESSARY and here is why. Eggs are among the most nutritious foods on the planet - but yes, egg yolks are high in cholesterol- and people believed eating them would raise their cholesterol. I did too! So we started throwing away the yokes- problem is this is pretty much the worst thing you can do- the yolks contain almost ALL the nutrients. Here is the science- when 70% of people eat the whole eggs, there is no effect on their cholesterol- the other 30% DO see a raise in HDL cholesterol- BUT THIS IS GOOD CHOLESTEROL! This is not harmful.Thousand of studies have been done, and there has never been a single correlation found between heart disease and egg consumption. So lets remember eggs are loaded with protein, healthy fat, vitamins, minerals and antioxidants. Eggs are one of the best weight loss foods out there. They are cheap, easy to prep and delicious! So in a eggshell (badum-ching!) eggs WON'T raise bad cholesterol or cause heart disease- they are an amazing food so don't throw away the yolk- the most nutritious part of the egg! For more info google "The Top 5 Contenders for the worst nutrition advice in history" by Kris Gunnars

Whole30 Recipe // Sweet Potato Bun with Burger & Asparagus "Fries"

If you've been following for a while you know I'll use just about anything as a vehicle to get a good burger in my mouth, I've tried lettuce, eggplant, tomato and now SWEET POTATO! I will tell you this one wins! I just sliced the thickest section of a sweet potato and lightly spread some avocado oil and pink salt on top baked at 375° for 30 min - it makes for a super easy "bun" - asparagus as "fries" and this is practically gourmet!

Whole30 Tip // Himalayan Pink Salt

Whole30 Tip // What's the deal with Himalayan pink salt? Most table salt is so processed its completely void of nutrients. Pink salt has the FULL spectrum of all 84 minerals and elements! It's unrefined "raw" salt that was hand mined from caves. Tastes amazing and looks pretty too!

Whole30 Recipe // Broccoli Ham Quiche in a Sweet Potato Crust

 FOR THE CRUST mince one sweet potato in a food processor and then combine with 2 1/2 Tbs ghee - press into pie pan bake at 450° for 30 min until golden brown.

 FOR THE QUICHE mix 5 eggs and I cup chopped broccoli 1 cup chopped ham 3 green onions chopped up and 1/2 Tbs sea salt and 1/4 tsp paprika - pour mixture into baked sweet potato crust and bake at 350° for 40 min - serve!