Lonnie Woods III 3/22/20 Lonnie Woods III 3/22/20

Waffle, Sausage & Egg Sandwich

INGREDIENTS

3 eggs

1 boxed waffle mix

3/4 cup milk

2 tablespoons oil

4 turkey sausage links

1/2 cup baby spinach

1 tablespoon maple syrup

salt and pepper to taste

INSTRUCTIONS

Add salt and pepper to 2 eggs and cook to your preference (I scrambled mine).

Pour 1/4 cup of batter into a lightly greased waffle iron. Based on your waffle iron, remove when done.

Assemble sandwich by stacking spinach, egg and sausage to 1/4th of the waffle and drizzle with 1/2 tablespoon maple syrup then top with another 1/4th of the waffle.

Lonnie Woods III 9/24/19 Lonnie Woods III 9/24/19

Savory Sweet Potato Hash

INGREDIENTS

2 tbsp olive oil

3 medium sweet potatoes, skin-on and diced into equal, bite-size chunks

1/2 medium white onion, diced

salt and pepper to taste

3/4 tablespoon cinnamon

1/4 teaspoon nutmeg

1/2 teaspoon white sugar

sliced green onions, for garnish (optional)

INSTRUCTIONS

Cover and cook for 15-20 minutes, stirring occasionally until the potatoes are almost tender.

Turn the heat to high and add the cinnamon, sugar and nutmeg; stirring to combine. Cook on high for 2-5 more minutes until sweet potatoes are nicely browned.

Serve hot with sliced green onions, if desired.

Lonnie Woods III 8/4/19 Lonnie Woods III 8/4/19

Amazing On Arrival Avocado Toast

Avocado Toast is very customizable. For a different spin, you can add your favorite protein such as egg or shrimp or crunchy toppings such as onion, radish or roasted red peppers.

INGREDIENTS

2 slices whole grain bread

one avocado (peeled and seeded)

2 tablespoons chopped cilantro

1 lemon

1/2 teaspoon red pepper flakes (optional)

salt & pepper to taste

INSTRUCTIONS

Toast 2 slices of whole grain until golden and crispy.

In a small bowl combine and mash the avocado, cilantro, and lime, salt + pepper to taste. Spread half of the mixture on each slice of toasted bread.

Top with lemon juice, jalapeño peppers, or hot sauce.

Lonnie Woods III 3/24/19 Lonnie Woods III 3/24/19

Meal Prep Ready Omelette Muffins

INGREDIENTS

nonstick cooking spray

9 large whole eggs

1/4 teaspoon kosher salt

3 tbsp baby spinach

3 tbsp diced tomatoes

3 tbsp diced onion

3 tbsp diced bell pepper

4 strips turkey bacon, cooked and diced

2 tbsp pickled jalapeno slices

salt + black pepper to taste

green onion (sliced)

INSTRUCTIONS

Preheat the oven to 350°F. Spray the muffin tins with cooking spray.

In a large bowl whisk the eggs and season with salt and pepper.

Mix in the remaining ingredients.

Fill each muffin cup about 3/4th of the way and bake for 20-25 minutes.

Lonnie Woods III 3/17/19 Lonnie Woods III 3/17/19

Sweet & Simple English Muffin French Toast

INGREDIENTS

2-4 English muffins (sliced in half)

2 eggs

1/4 cup milk

1/4 teaspoon ground nutmeg

1 tablespoon white sugar

1 tablespoon light brown sugar

2 tablespoons sugar

4 tablespoons butter

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

powdered sugar (optional for garnish)

1/2 cup maple syrup, warmed

INGREDIENTS

In a small bowl whisk together eggs, cinnamon, nutmeg, vanilla, and sugar and set aside.

In a skillet on medium heat. Melt butter in a pan. (1 tablespoon per batch)

While the pan is heating up, dip 1/2 of the English muffin at a time into egg mixture. Make sure that the muffin is totally submerged with the egg mixture (flip if necessary, to coat fully).

Place muffins in the pan and fry 1-1/2 mins until golden brown. Flip and cook the other side until golden brown, approx. 1 min.

Lonnie Woods III 3/10/19 Lonnie Woods III 3/10/19

Garden Vegetable Frittata

INGREDIENTS

8 eggs

2 tablespoons extra virgin olive oil

2 tablespoons low-fat milk or plant based alternative

1 10oz package of sliced mushrooms

1-2 garlic cloves (to taste), minced

1 small onion

1/2 red pepper sliced

1/2 green pepper sliced

¼ cup grated parmesan (optional)

salt and freshly ground pepper

INSTRUCTIONS

Heat 1 tablespoon of the olive oil over medium-high heat in a heavy 10 or 12-inch skillet. Add the mushrooms, onions and pepper. Stir often until they begin to sweat and soften; roughly 3-5 minutes. Add salt, pepper and garlic. Stir together until the garlic is fragrant; roughly 30 seconds to a minute.

Beat the eggs in a large bowl (you can do this while the mushrooms are cooking). Stir in salt and pepper to taste and add milk. Add egg mixture to mushrooms, onions and peppers. Add parmesan if desired.

Remove from the stove and add to a 350°F oven for 15-20 minutes until eggs are cooked to preference.