Breakfast Burritos


4-8           low carb mission   tortillas

1 lb.         Ground Italian Sausage

2 cups      sweet potatoes (cubed)

1 quart     egg whites

1 cup       shredded cheese (your favorite)

Salt and pepper to taste


Heat a wide skillet on your stove top on medium heat.

Add the ground Italian sausage to the pan and start breaking it apart with your spoon.

Cook until the sausage has browned and cooked through. 8-10 minutes. Drain the excess grease off and set aside.

To a baking sheet, spread out the sweet potato cubes and season with salt and pepper. You could use Lawry’s seasoning salt as well instead of regular.

Bake in the oven @ 380 degrees and 15 minutes or until a fork goes through it easily.

To another baking sheet pour out the egg whites and toss in optional veggies, like spinach, chopped sweet peppers, maybe a little cheese. Bake @ 400 for 20 minutes.

To assemble, to each tortilla, add a little of the Italian sausage, a little of the sweet potato, and little of the egg white bake and top off with some cheese.

Roll tightly like an egg roll in wax paper. Place in a freezer bag and freeze.

To eat, remove from freezer, microwave for 2 minutes and enjoy!


Sweet Potato Frittata


1 large sweet potato, peeled and sliced really thin into rounds

1/4 gallon of eggs whites

1 cup of baby spinach

1 cup of chopped broccoli

1 cup of shredded carrots

1/4 onion, chopped

1 tablespoon coconut oil or olive oil

1/4 pound of ground Italian sausage

1 teaspoon salt

1/4 teaspoon ground black pepper


Preheat your oven to 425.

Place your cast iron skillet inside the oven for 10 minutes.

After 10 minutes, your cast iron should be hot. Remove it from the oven and rub just a dab of the coconut or olive oil all around the inside. (or even pam cooking spray)

Next layer the sweet potato rounds, just overlapping each other until the bottom and about 1/4 of an inch up the cast iron.

Sprinkle with some salt. Place it back in the oven for 10 minutes.

In the meantime sauté your vegetables.

Heat a small skillet on the stove over medium heat. Add the remaining coconut oil. Add in the onions, carrots and ground meat (cook the meat off first). After the vegetables are just softened, add in the broccoli and spinach. Season with salt and black pepper.

Once the spinach has wilted a little, remove from the heat and allow to cool for 5 minutes.

Remove the cast ion with the sweet potato from the oven and pour in 1/4 of the just of egg whites. Then add in the cooked vegetables. Spread it out evenly and pour in the remaining egg whites. Sprinkle with some salt just over the egg whites.

Place in the oven still at 425 for 12 minutes or until the tops are brown and cooked through.

Using a rubber spatula, just release the sides of the frittata. Then flip over onto a plate.


Veggie Bake


1 green baby zucchini, cubed

1 yellow baby zucchini, cubed

1 cup of cherry tomatoes

1 small eggplant, cubed

2 cloves, crushed garlic

1 teaspoon Lawry’s seasoning salt

1 teaspoon ground black pepper

2 tablespoons olive oil

2 tablespoons, grated parmesan cheese

2 tablespoons crumbled feta

1 tablespoon, chopped basil


Heat the oven to 400 degrees.

Toss everything together in a bowl. Mix well.

Pour into a 8*8 baking dish. Sprinkle some extra Parmesan and Feta on top.

Bake for 20 minutes until the vegetables are tender.


Rice Pilaf


1 package of Spelt, green lentils and brown long grain rice. You can find this at any Whole Foods store in the rice isle.

1 tablespoon coconut oil

1 cup of red and green bell peppers cubed

1/2 cup of broccoli

1 cup of spinach

1 cup of chopped kale

Pinch of salt

1 tablespoon butter (optional)

2 tablespoon chopped cilantro


Heat a wide skillet on the stove. Add coconut oil.

Add peppers, broccoli, spinach and kale. Mix.

When the spinach and kale has wilted, add salt.

Add in the packaged rice mix.

Once the pilaf has heated through, add in the butter and cilantro.


Chicken and Sweet Potato one pot dish!


4 bone in, skin on chicken thighs

1 large sweet potato, peeled and chopped into 2 inch cubes

10 – 12 Brussels sprout, trimmed and cut in half

1 apple (of your choice), cored and chopped into 2 inch cubes

1 small onion, cubed

1 jalapeno pepper diced (optional)

1 teaspoon cayenne pepper (optional)

1 teaspoon black pepper

1/4 teaspoon lemon pepper

1/4 teaspoon Lawry’s seasoning salt

1 teaspoon good olive oil


Trim any fat off the chicken thighs. Season with 1/2 tsp. salt, 1/2 tsp. black pepper and 1/2 tsp. cayenne pepper. Set aside to marinate.

Add all the chopped vegetables and onions to a baking sheet. Season with remaining salt, pepper, olive oil, lemon pepper and Lawry’s seasoning. Mix.

Preheat the Oven to 400 degrees.

Heat a heavy skillet on the stove on high heat with the cooking oil. Sear the chicken thighs skin side down until it is crispy and brown.

Turn over and brown on the other side, about 3-4 minutes.

Place the chicken thighs on top of the vegetables and place in the oven for 40 minutes.

Remove and serve hot!



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