Welcome to my little piece of the internet. I'm your host, Stef, a Nutritional Therapy Practitioner, who loves coffee, running and real food. My mission is create a commuity for people like to you to feel empowered to live your best life! Now let's get started! 

Meals in Minutes: Breakfast

Meals in Minutes: Breakfast

The most common complaint I hear from clients; I don't have time to cook. I get it, life is hectic. The last thing you want to do when you get home from a long day is spend hours in the kitchen making a meal. And who wants to wake up extra early to prepare breakfast/lunch?

 Not me. Instead of throwing in the towel, I setup myself up for success by thinking about 'future Stephanie' and what would make her life easier. 

Now I want to share those tips with you! Insert the 'Meal in Minutes' series, designed to give you and your future self tips to save yourself time and money.

Breakfast is my favorite meal of the day. I take it seriously. For me, that means sitting down to a real meal each morning. I go for the works, eggs, bacon, avocado, roasted potatoes and toast. You can bet your bottom I am not waking up hours early to cook a meal every day. I have a few tips/tricks to make a delicious and satisfying meal in no time.

1.  Stock up on staples: For me, this means going to the grocery store over the weekend. I have a list of items, that get me through the week:


2.  Make ahead: I usually meal prep on Sunday. This means roasting sweet potatoes and veggies for the week. 

  • Sweet potatoes: cube, coat medium baking sheet with large tablespoon of coconut oil. Add potatoes and sea salt. Roast at 400 degrees for 45 minutes to one hour. I check on them every 25 minutes or so, cooking until the potatoes are fork tender. Let cool and store in an airtight container. Refridgerate until desired. 
  • Chicken Sausage: heat skillet, add frozen sausage, cook for five minutes on each side. Let cool and store in an airtight container. Refridgerate.

3. Put it all together

  • 1 fried egg-fry egg in a pan with extra virgin olive oil
  • At the same time, microwave: 
  • 1 cup of sweet potatoes
  • 2/3 chicken sausage links
  • Once complete, add ΒΌ avocado and season with sea salt. Add a side of toast with nutbutter and jam for an extra boost of fat and carbs.


Favorite Things: Holiday Edition

Favorite Things: Holiday Edition