Wednesday 140305

3 rounds for time of:

15-foot rope climb, 5 ascents
25 ring dips
100 squats

Post to comments and BTWB.

Let’s live our lives like this!  Happy!

Looking to clean up your diet during the Open?  Wanting some healthy food to make your meals, easy and ready to go throughout the week?  We have an entire section of our website devoted to helping you make good decisions about what goes in your piehole!  Check out our FUEL page to find more paleo/zone meals, and you can search by meal of the day, ingredients, etc.  

Sweet Potato Hash (RealFood/Zone Style)

Ingredients: 
Sweet Potatoes 10.6 cups raw (~3-4 large)
Sausage, raw NO casing 5 cups cooked (~1lb uncooked) 
Onion 7 cups raw (~2)
Garlic – 6 cloves 
Salt 
Pepper
Eggs 
Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.
Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.

Preparation: 
1. Heat oven to 450
2. In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
3. Chop the onions into small squares.  Measure out 7 cups.
4. In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base. 
5.  While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
6. Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
7. As the onions are done, measure them evenly into the pans.
8. As the sausage is done, measure out 5 cups and spread evenly into the pans.
9. Add spices; garlic, salt and pepper.
10. Roast for 30 to 45 minutes or until they are soft and browned.
11. Now the hash is good to go into the fridge for amazing breakfasts.

Preparation in a meal:
1. Measure out the hash you need for 1 meal. See zone measurements above.
2. Spray skillet 
3.  Add hash to skillet on low heat (can do this in oven if prefer)
4. Add desired eggs on top.
5.  You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through. 
6.  Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil. 

 

Comments

  1. Mike C :

    I want to see Courtney “I got the moves” Sheps dance to this!

Speak Your Mind

*