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Breakfast: Sweet Potato and Spinach Egg Bites

Serves 3


    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach. Using grated sweet potato ensures all of the ingredients cook evenly during the baking time. Once you’ve made these—and tasted their goodness—they’ll become an easy addition to your breakfast repertoire.


    Reheat and repeat

    While these egg bites go together in a minute, you can also make them ahead, store in an airtight container in the refrigerator, and reheat when you’re ready to eat them. Five minutes in the air fryer on the reheat setting at 325 F (160 C) will do it nicely. Or place them on a baking sheet and heat under the broiler for about 2 minutes.


    Breakfast: Sweet Potato and Spinach Egg Bites


      • 1/4 tsp (1 mL) salt
      • 1/4 tsp (1 mL) pepper
      • 1/2 tsp (2 mL) hot smoked paprika
      • Scant extra-virgin olive oil for greasing muffin tin
      • 4 organic eggs
      • 1/4 cup (60 mL) Greek yogurt
      • 1/4 cup (60 mL) grated sweet potato
      • 1/4 cup (60 mL) baby spinach, finely chopped
      • 1 spring onion, sliced


      Per serving:

      • calories130
      • protein10 g
      • total fat8 g
        • sat. fat2 g
      • total carbohydrates5 g
        • sugars2 g
        • fibre1 g
      • sodium291 mg



      Preheat oven to 350 F (180 C).


      In small bowl, combine salt, pepper, and paprika and set aside.


      Grease 6 cups of muffin tin.


      In large bowl, beat eggs and yogurt together with half of spice mixture. The yogurt will be a bit lumpy at first; using a balloon whisk will help smooth it out.


      Combine remaining spice mixture with grated sweet potato and divide among 6 greased muffin cups. Top grated sweet potato with small amount of chopped spinach and spring onion. Pour egg mixture into muffin cups overtop these ingredients.


      Bake for 18 to 20 minutes.



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      Lunch: Kale, Spelt, Apple, and Beet Salad

      Lunch: Kale, Spelt, Apple, and Beet Salad

      Whole grains such as spelt and other high-fibre foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This fibre-packed salad has a bright, slightly sweet flavour with a hint of apple and a tangy lemon juice dressing. Choose a crisp, sweet-tart apple such as Pink Lady for best results, and don’t skip massaging the kale, which helps it to soften up. Kale holds up well, even once dressed, so any leftovers (assuming there are any) will last until the next day in the refrigerator. Time saver Batch-cook your spelt and beets in advance and have them ready in the fridge so you can put the salad together easily and quickly. To roast beets, trim and scrub them, sprinkle with a pinch of salt and pepper, and prick with a fork. Wrap them in parchment paper and roast in 375 F (190 C) oven for about 50 minutes.