Sweet Potato Brownies


Got my thinking cap on for these beauties! @pbeechie on Instagram is running a recipe contest for her ebook reserving one space for one of her lovely followers recipes as long as it fits the sweet, healthy and under 300 calorie theme … these fit that theme perfectly! Really hoping I get that spot #30under300


So moist and guilt free!


Here is the recipe:

Sweet Potato Brownies with Protein Frosting

Brownie batter:
•1 Cup sweet potato or yam, cooked and pureed
•1 ripe avocado
•½ Cup unsweetened applesauce
•2 Whole eggs
•1 tsp pure vanilla extract
•¼ Cup Xylitol
•½ Cup oat flour
•½ Cup raw cacao powder
•1 Tbsp baking powder
•¼ tsp pink Himalayan salt
•½ Cup walnut pieces

•¾ Cup plain 0% greek yogurt
•¼ Cup natural peanut butter
•2 Tbsp raw honey
•¼ Cup raw cacao powder
•¾ Cup chocolate whey protein powder (I used @KaizenNaturals)

Preheat oven to 375ºF. Line 8×8 dish with parchment paper and set aside. In food processor combine sweet potato puree, avocado, applesauce, eggs, vanilla and xylitol. Process until smooth and creamy.  In separate large bowl combine oat flour, cacao powder, baking powder and salt. Mix until all well incorporated.  Add sweet potato ingredients to dry ingredients and fold together until well incorporated, fold in walnut pieces. Pour into prepared baking dish and bake for approximately 25-28 minutes or until toothpick comes clean. Remove from oven and let cool for couple hours.  Prepare frosting by combining all ingredients in food processor until nice and creamy, spread over cooled brownies and refrigerate for hour before slicing. Slice into 12 squares and enjoy!

Macros per serving (serves 12):
Calories: 226 | Carb: 21g | Fat: 11g | Protein: 13g


They couldn’t have turned out any better!


See how long the last in this house…


Mashed Yam, Sausage and Egg Bake / Sausage recipe


So I’m on day 17 of whole30 and am thinking about different ways to eat eggs as I have them every day. Last night I was planning today’s meals and came up with this idea spreading mashed yam on the bottom of a dish then adding a sausage patty in the centre then adding two eggs on top and bake. I originally thought of doing in muffin cups but knew the eggs wouldn’t fit so thought of using large size ramekins. I decided to do both ways and to leave the eggs out in muffin cups. There were a few steps to get this done but it is definately worth the wait! See below for the details.




•2 medium Yams, peeled and cubed
•1Tbsp coconut oil

Pork sausage:
•1lb ground pork
•1tsp Dried Sage
•1tsp Dried Thyme
•1tsp Dried Oregano
•1/2tsp Onion powder
•1/2tsp Garlic powder
•1/2tsp red pepper flakes
•1/4tsp paprika
•1/4tsp pink Himalayan salt
•1/2tsp fresh ground pepper

•5 thin slices Zucchini, chopped
•1/3 Bell pepper, chopped
•4 Eggs

1. Boil cubed yams until just tender about 10 minutes once done mash with coconut oil.
2. While yams are boiling combine pork and all seasonings together in bowl until well combined. Preheat frying pan to medium heat and make sausage patties the size round of your dish you are using (I used 2 – 4″ ramekins and 9 square muffin cups). Fry few minutes per side, it’s ok if still pink you will be baking.
3.Chop your zucchini and pepper into little pieces and set aside. Preheat oven too 400°F. Grease your dishes and place on baking sheet, I used coconut oil. Now you can assemble it.
4. First place dollop of Yam in dish, using a spoon spread yam up sides and creating a well in center, repeat with remaining dishes. Take sausage patty and place in centre of each dish then bake in oven for 15 minutes.
5. Remove from oven, sprinkle chopped bell pepper and zucchini over each dish.  Crack two eggs in your ramekin size dishes and bake again 10-15 more minutes until eggs are cooked to your liking.
6. Remove from oven, let stand 5-10 minutes. Enjoy.

○Serves 2 plus mini muffin size bakes can be used for snacks or other meals for the week.




Yam n’ Egg Bake


I haven’t made one of these in a while. They are so easy to throw together, the hard part is waiting for it to cook! Recipe as follows➡

•1 large yam or sweet potato, shredded (appx. 4-6 cups)
•1/2 bell pepper, chopped
•3 green onions, chopped
•4 mushrooms, sliced
•4 pieces turkey bacon, chopped
(Feel free to add other veggies such as zucchini or broccoli, ect.)
•1/2 cup shredded mozzarella (optional / omit for paleo)
•6 large eggs
•1/2 cup egg whites
•Splash of milk (I use almond)

Prepare your vegetables and Preheat oven to 375°F. Lightly grease 9×13 baking dish. Sprinkle yam evenly on bottom of dish, then sprinkle veggies over top and top with mozza. In bowl whisk eggs, whites, milk and seasonings of choice (I use S&P, oregano, garlic powder, onion powder and chili flakes). Pour eggs over yam/veggies evenly distributing. Place in preheated oven and cook for appx. 40-50 minutes until yams are soft and egg is cooked through. Let rest for about 5-10 minutes and slice. Serves 6.


Yam and Egg Muffins


I made these yummy treats for pre workout snacks for the week, also is a good breakfast or grab and go snack! I didn’t really measure anything but this is what i can remember. Recipe as follows:

I made 12 muffins feel free to halve the recipe.

1 small-medium yam or sweet potato, shredded
•2 thick slices yellow onion,  chopped
•1/2 bell pepper, chopped
•2 cloves garlic, minced
•Handful of Spinach leaves, torn
•2 pieces bacon (nitrate/hormone free), chopped
•7 eggs
•1/4C egg whites
•Seasonings-S&P, oregano or basil
•Coconut oil for greasing muffin tin

→Preheat oven to 400ºC.
→Shred yams and chop veggies/bacon up. Beat eggs and whites in dish (large measuring cup works good so easy to pour)with seasonings.
→Grease your muffin tin and evenly portion out shredded yams into muffin tins, then add torn spinach and rest of veggies/bacon evenly.
→Pour beaten eggs evenly over each cup, coming about 3/4 up the sides (they will rise).
→Place in oven and cook for about 30 minutes.
→Use knife or fork to lift from sides and bottom of tin, serve & enjoy or refrigerate for later ♡

Sweet Potato Skillet

I love the weekends, on Saturday’s I cook pancakes and on Sunday’s I cook eggs so today decided to do skillet.

Serves 2
•2 small sweet potatoes / yams
•4 mushrooms sliced
•1/2 sweet onion chopped
•1 large clove garlic minced
•4 pieces turkey bacon, sliced into cube pieces
•1/2 tomato chopped
•1/2 avocado chopped
•1-2oz fat free feta cheese
•2-4 eggs

Bring pot of water to boil. Peel sweet potatoes and chop into bite size cubes add them to boiling water and cook for 5 minutes. Heat skillet over medium heat, spray with oil and add drained potatoes once done boiling. Cook for 8-10 minutes then add mushrooms, onion, garlic and bacon. Cook for another 5-10 minutes. Cook eggs in another pan sunny side up. Place potato mixture on plate and top with eggs, chopped tomatoes,  avocado and feta. Add fresh pepper if you like.




This thanksgiving was delicious and healthy! My mom made her vegan stuffed squash and homemade bread. My sister made her “tofurky” (no it doesn’t taste or look like turkey but it’s delicious) and mushroom gravy. I made a small 4lb roasted chicken, roasted vegetables, brussel sprouts, cranberry sauce and a no-bake vegan pumpkin chocolate pie with coconut whip, My portion of food I cooked as follows:


The roasted chicken was pretty easy, small little 4 pounder. Stuffed it with stuffing and rosemary sprig and brushed butter over and added pepper, garlic and spike seasoning.  Cooked for 1.5hrs @ 375ºF


For the roasted vegetables I sliced up 2 large beets, 4 yams, 4 small red potato nuggets, 1/2 sweet onion sliced, and clove of garlic tossed in extra virgin olive oil, fresh thyme, oregano and rosemary (added some dried spices pepper/garlic/nutritional yeast/spike).  I cooked the beets first for 15 minutes then added the rest of the mixture and cooked for 45 more minutes.  This fed 6 people and had lots of leftovers – adjust accordingly.  Nothing special happened with the brussel sprouts, I just pressure cooked them, easy done!


My moms stuffed squash and pumpkin – this recipe is very detailed, I may post in future


…. stay tuned


This is my sisters “tofurky” as you can see it looks nothing like a turkey but a pie and is cut like a pie.  She food processes tofu and add spices and molds it over sieve then it’s stuffed in the center with stuffing marinated on top and baked in the oven.  It is a very good twist on tofu.


Now the best for last … Chocolate pumpkin cheesecake! Recipe as follows:

No-Bake Chocolate Pumpkin Pie

  • 2 cups pure pumpkin puree
  • 1 tsp pure vanilla extract
  • 2 tsp cocoa powder
  • 1 cup vegan chocolate chips (can use regular if you want)
  • 1/8 tsp nutmeg
  • 1/8 tsp ground cloves
  • 1/8 tsp ginger
  • 1 tsp cinnamon
  • ½ tsp all spice
  • Optional sweetener (taste first) I used 1 tbsp honey

Melt the chocolate chips, throw everything in food processor and blend until very smooth. Pour into a cooked pie crust and refrigerate for at least 12 hours, the longer you let sit the firmer it will get (I let my rest for 3 nights before enjoying).

For the crust I experimented, I used 1 large banana (not too ripe – slightly green) and blended in food processor and added 1-1/4 cup of whole wheat flour and ½ tsp cinnamon (feel free to add 1 tbsp of raw sugar).  Transfer the dough onto clean surface and incorporate 1-3 tsp of warm water, you want enough so the dough is not crumbly but not too wet.  Roll dough with rolling pin or round glass lifting often to form circular shape, once thin enough drape over 9” greased pie pan and bake for 10 min at 350ºF. Let cool completely before adding your filling.
Topped with coconut whip, all I did was take two cans of full fat refrigerated coconut milk and drained out excess liquid, you should be left with chunky coconut.  Whip that up with hand mixer and add sweetener (I used 2 tsp maple syrup) if needed and cinnamon. Voila “Coconut Whip”


I ate way too much, now time to hit the gym hard all week to work of this food baby!