BDY Bites

Here we will share our favorite recipes tested and tried by our instructors!  We love sharing what fuels us to unleash our inner power and find our inner calm.


Sweet Potato Hash with Egg & Sausage 


3 Tbsp coconut oil divided, for cooking
2 small/med sweet potatoes chopped into small pieces about 1/2 inch
1 med onion chopped
1 small/med bell pepper red, orange, yellow, chopped
1/2 lb fresh bulk sausage sugar free for Whole30*- see note
1/4-1/2 tsp paprika or smoked paprika
Sea salt and black pepper
Pinch red pepper flakes Optional, for the sausage
4 eggs
Thinly sliced scallions for garnish


**Note - You will cook the sausage in the same pan with the onions and peppers and the potatoes separately, until the end.
Preheat oven to 400 degrees (you will use it to bake the eggs into the skillet at the very end)
Heat a large skillet, preferably cast iron, over medium heat and add 1 Tbsp of the coconut oil to melt. Once sizzling, crumble the sausage into the pan, and stir while cooking to evenly brown. Sprinkle with a pinch of red pepper flakes.
When sausage is about 3/4 of the way done, add the onions and peppers and continue to cook and stir until the sausage is browned and the onions and peppers are soft and fragrant. Remove from heat and set aside until the potatoes are done.
Meanwhile in a separate skillet over medium heat, add the remaining 2 Tbsp of coconut oil to melt. Add the chopped sweet potatoes and stir to coat. Sprinkle with smoked paprika, sea salt and pepper to taste.
Cook and stir, uncovered, until the outside begins to brown, then cover the skillet (any cover that mostly fits will do!) and continue to cook to soften the inside of the potatoes, uncovering to stir once in a while. Adjust the heat if necessary to prevent burning, and add a bit more coconut oil if necessary. This step should take about 7 minutes total, give or take.
Mushroom Lentil Loaf


Serves 4-6
Prep time- 20 minutes
Cook time- 40 minutes
Total time-1 hour


·         2 cups green lentils, cooked (about ¾ cup dry green lentils)

·         2 tbsp olive oil

·         ½ medium yellow onion, diced

·         ½ cup carrots, diced

·         ½ cup celery, diced

·         8 oz button mushrooms, sliced

·         2 heaping tbsp tomato paste

·         2 tbsp soy sauce (or tamari, if gluten free)

·         1 tbsp Worcestershire sauce (use Annie's Natural brand, if vegan or vegetarian)

·         1 ¼ tsp thyme

·         1 cup of old fashioned oats, divided

·         ½ cup almond meal

for the glaze

·         ½ cup organic ketchup

·         1 tbsp coconut sugar 

·         1 tsp whole grain dijon mustard

·         1 tsp apple cider vinegar


Step 1
Preheat the oven to 375 degrees and cover a baking sheet in parchment paper or foil. In a small bowl, mix together the glaze ingredients and set aside.
Step 2
In a large pan, drizzle olive oil and sauté diced onion over medium high heat until tender. Add in carrots and celery and cook for 5 minutes on medium heat. Add in the sliced mushrooms and sauté until all the vegetables are tender (5-10 minutes), then remove from heat.
Step 3
Pour the cooked vegetables into a food processor with 1¼ cups of the cooked lentils, ½ cup oats, tomato paste, soy sauce, Worcestershire sauce, thyme, and salt and pepper. Process for just a few seconds until the ingredients are combined, but not completely pureed. You want them to still have a chunky texture. Pour the contents into a large mixing bowl, then add in the rest of the lentils, oats, and almonds meal. Stir the ingredients together until they are completely combined and are sticking together well. If the dough is crumbly, add a tbsp or two of water.
Step 4
Use your hands to form the contents into a large ball, then place the ball onto the covered baking sheet. Form the ball into a loaf shape (mine was about 8-10 inches long and 4-5 inches wide). Cover the loaf with half of the ketchup glaze, then bake for 30 minutes. Pull the loaf out of the over and covered with the remainder of the glaze, then bake for an additional 10-15 minutes. The loaf is done when a form comes out clean. Let it cool for 5-10 minutes before slicing, otherwise it will not cut clean.
California salad


1 large red onion, cut into 1/2-in.-thick slices 
1 medium green pepper, chopped
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 medium heirloom tomatoes, sliced 1 (5-oz.) container baby arugula 
(If you want meat) 8 ounces cooked salt-and-pepper-seasoned flank steak 
1 ripe peeled avocado, sliced
1/2 cup thinly sliced basil
1/4 cup sliced almonds, toasted
1/4 cup if goat cheese
Optional: 2-3 hard boiled eggs, sliced


Step 1
Heat a grill pan over high heat. Coat pan with cooking spray. Add onion slices and chopped green pepper to pan; grill 10 minutes or until tender, turning occasionally. Place onion in a bowl; cover with plastic wrap. Let stand 10 minutes.

Step 2
Combine oil, vinegar, salt, and pepper in a large bowl, stirring with a whisk. Add onion slices and any accumulated juices to oil mixture. Add tomatoes; toss gently to coat. Let stand 15 minutes, stirring occasionally. Stir in arugula.

Divide tomato mixture evenly among 4 plates; top evenly with steak and avocado. Sprinkle with basil and almondsSweet Potato Hash with Sausage & Eggs