Oatmeal, banana, milk, orange juice, granola; this is a classic list of common breakfast foods that many of us are eating or have eaten in combination to start the day. The problem is, unless you are going to workout or run a half marathon shortly after eating a breakfast made up of these food items, you are consuming way to many carbohydrates for the amount of energy your going to expend. Many of us will go to work and sit at a desk for 4 hours until lunch time.
After sitting in on Dutch’s nutrition workshop this past weekend most everyone needed to make some adjustments to their breakfast. Dutch talked about how everyone is unique and thus we all have different food recommendations depending on our goals.
An egg casserole is a great solution that can accommodate almost anyone. If you can, try making this on a Sunday, that way you have breakfast prepared for the next few days. Having one of these handy will save you plenty of time in the morning and will help avoid the last minute bagel stop before the office.
Here is an example recipe:
1 lb of nitrate free sausage
1 can of green chillies
1 large sweet potato pealed and grated (hash browns)
1/2 red bell pepper diced
salt and pepper
Pre heat oven to 375 degrees. Fry the sweet potato in a skillet with the coconut oil until browned. Remove them from the skillet and set aside. Brown the sausage in the same skillet chopping it into small crumbles. Add the sweet potato to the sausage, mix well , and set this aside. Beat all the eggs in a medium size bowl, add all the peppers, and season with salt and pepper and mix well. Add the sausage and egg mixture to a greased bake dish in layers; covering the sausage with the egg each layer until all of the contents are in the baking dish. Bake for 30-40mins or until the egg sets. Shake the bake dish to make sure the egg doesn’t wobble anymore.
You can add anything to this: sausage, bacon, veggies, potatoes, rice. Just modify your casserole to match your own personal recommendations. Pair a piece of the casserole with some fruit and a side of avocado if desired.
– Josh Santiago
Thursday S&C Workout:
Rest 90 sec in Rower