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Summer Breakfast:

Sweet Potato Hash With Egg

summer recipes - breakfast
sweet pot hash nutrients


*serves 4*
• 4 cups sweet potatoes (cubed, about
2 large sweet potatoes)
• 1 cup water
• 1 Tbsp. and 1 tsp. vegetable oil (separated)
• 2 chicken sausage links
• 1 small yellow onion (diced)
• 1 bell pepper (diced)
• 2 cloves garlic (minced)
• 4 large eggs


1. In a large skillet, combine sweet potatoes and water. Bring to a boil over a high heat.

2. Reduce heat to low and continue to cook until the sweet potatoes have absorbed the water, about 20 minutes. Stir occasionally.

3. Add 1 Tbsp. vegetable oil, chicken sausage, onion, bell pepper and garlic to the skillet. Cook for another 20 minutes, stirring occasionally, until the
onion is lightly browned and the sweet potatoes are tender.

4. Remove from heat and divide the sweet potato mixture between four plates. Return skillet to stove.

5. Reheat the skillet over medium-high heat. Add the remaining 1 tsp. of vegetable oil once the pan is heated up.

6. Add the eggs to the skillet one at a time. Cook for about 3-5 minutes until the whites are solid and the yolks begin to thicken. Flip the egg and cook for one more minute.

7. Top each serving of sweet potato hash with one cooked egg and serve immediately.

Summer Lunch:

Beet and White Bean Salad

beet and white bean salad


*Makes 6 Servings*
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. Dijon mustard
• ½ tsp. sugar
• ¼ extra-virgin olive oil
• Salt and pepper (to taste)
• 2 ¾ cups whole beets (drained, halved)
• 1 15-ounce can white kidney beans
• ½ cup reduced-fat blue cheese (crumbled)
• ½ cup walnuts (coarsely chopped, toasted)


1. In small bowl combine apple cider vinegar, Dijon mustard and sugar. Gradually add olive oil until well-blended. Season with salt and pepper.

2. In large bowl, combine beets and white kidney beans.

3. Pour dressing ingredients from Step 1 into bowl with beets and kidney beans. Toss with dressing.

4. Sprinkle with crumbled blue cheese and walnuts.

Summer Dinner:

Cod with Spinach & Tomatoes

summer recipes - dinner
cod with spinach nutrients


*Makes 4 Servings*
• 1 Tbsp. vegetable oil
• 1 pound skinless cod fillets
• 1 yellow onion (chopped)
• 2 cloves garlic (minced)
• 2 cups canned low-sodium diced tomatoes
• ½ cup water
• 2 cups frozen spinach (thawed, chopped)
• ¼ cup Kalamata olives (pitted, chopped)


1. Put the skillet on the stove over high heat. When it is hot, add 1 ½ tsp. oil.
2. Add fish. Cook about 5 minutes on each side, until deeply browned. Remove fish to a plate and cover.
3. Reheat the skillet to medium heat. Add the remaining oil, onion and garlic. Cook about 7 minutes.
4. Add tomatoes and water. Cook about 10 minutes, until the mixture thickens and turns from bright red to an orange color.
5. Return fish to skillet with the tomato mixture. Cover with spinach and sprinkle with olives.
6. Cover skillet. Cook about 2 minutes over low heat until spinach is steamed.
7. Serve hot.