Super Fast Goat Grub – Goatly Greens, Eggs & No Ham!

A quick weeknight (or morning!) meal that’s got all your essentials – protein, (good) fat, (good) carbs, antioxidants, vitamins, minerals and fiber!  Eggs, Greens, and Potatoes!

Greens with Sundried Tomato Vinaigrette

• In food processor – a few quirts lemon juice, a few squirts lime juice.  Maybe the juice of half a lemon and half a lime
• A few drizzles of avocado oil or olive oil
• Sprinkle of lima beans (or white beans, whatever is on hand)
• A few teaspoons of minced garlic
• Sprinkle sea salt
• About 6 oz or a few handfuls sundried tomatoes
• A little garlic powder
• A few teaspoons Italian herbs
• Water as needed to thin

 Put the greens in a bowl and add a few spoons of the thick mixture.  Toss with tongs. I use Organic Girl I Love Baby Kale mix.

It’s amazing.  Hello potassium, vitamin C, fiber, protein, Vitamin A, Vitamin K, just take a look.  Nutritional powerhouse.

 ALTERNATIVE OPTION – sautee red, orange and yellow heirloom tomatoes over medium heat in warmed coconut oil (a couple teaspoons) – add some garlic powder and possible italian herbs or herbs of choice…after the tomatoes have cooked a little bit, add in the greens and sautee just until barely wilted

Eggs

One full egg plus two egg whites (for excitement, sometimes I add some basil and/or garlic.  Another fun combo is cilantro and top the greens and/or eggs with mango salsa!)

For my eggs, I put them in a cup and add a splash of almond milk and beat them with a fork really well (and add in any herbs or spices at this point) before I pour them in a pan which has already been heated over medium heat and is hot.  The addition of the almond milk makes them really fluffy!  I love it.

Tri color potatoes

• Chop small potatoes in quarters , put in steam bag for about 2.5 min (my bag was filled half way)
• While cutting up, heat half tablespoon of coconut oil over medium heat
• Once pan is hot, add optional chopped onions and start to brown
• Then add the steamed potatoes and one more half tablespoon of coconut oil
• Put the lid on but watch and stir a lot
• Add sea salt and garlic powder (not garlic salt) and fresh cracked pepper
• Fry until browned

You’re done.  Well balanced and delicious!  The greens give you so many nutrients, fiber, protein, calcium, I could go on forever!  All the garlic and onions in this dish – hello antioxidant city. The eggs give you protein and using the egg whites lowers the fat and cholesterol.  The potatoes are more protein, more antioxidants and of course – carbs!!!  Plus the coconut oil adds good fats.  The sundried tomato dressing gives you a good shot of healthy fat and lots of vitamins and minerals like lysopene, vitamin A, plus more fiber… Really, need I say more?

NOTE – for the potatoes, I think its crucial to use tri-color potatoes when possible.  This will cut down on your starch and allows you to get in more antioxidants (think purple potatoes which have Anthocyanin and more fiber and more protein!) I use mini – red, gold and purple ones.  They rock.

Ohhhh wait?  Hard training day?  Still hungry?  Need a treat?

 I did.

I ended it with my mini versions of my Goatmeals (recipe here).  I took two of the mini apple cinnamon ones and cut them in half (had to do when they were partially frozen to keep them from breaking since they are so small).  Added a tiny spread of cashew butter and cranberry apple preserves (from a local specialty store, Bella Cucina.  AND SO good…although I think they have a fancy name for it, but I’m sticking with preserves).  OMG awesome.

So I went back for two more.  Mmmmm

Goodnight and enjoy!