Post Workout Refreshers

Yam and Sweet Potato Hash Bake

Prep Time: 10 minutes / Cook Time: 30 minutes / Servings: 2

Yam and Sweet Potato Hash Bake
  • 1 cup sweet potatoes, peeled and diced
  • 1 cup yams, peeled and diced
  • 2 large eggs
  • 1/2 cup chopped broccoli
  • 1/4 cup chopped red bell pepper
  • 2 scallions, chopped
  • 1/2 tsp. garlic powder
  • 1 tsp. fresh rosemary, chopped
  • salt and pepper to taste
  1. Bring a large pot of water to a boil.  Add the sweet potatoes and yams, boil for 5 minutes, drain, and transfer to a large mixing bowl.
  2. Add the broccoli, red bell pepper, scallions, garlic and rosemary to the mixing bowl. Season with salt and pepper to taste, stir until combined and transfer to a medium cast iron skillet (make sure there are no plastic handles on your pan!) or glass baking dish.
  3. Crack the two eggs on top and place the skillet or dish in the oven.  Bake at 375 degrees for about 25 minutes, until the eggs are cooked to your liking.  Allow to cool for about 5 minutes before serving. 

Chicken Teriyaki Spinach Wrap

 Prep Time: 10 minutes / Cook Time: 10 minutes / Servings:  4 wraps

Chicken Teriyaki Spinach Wrap
  • 1 lb. boneless, skinless chicken breast tenders, cubed
  • 3 cups small broccoli florets
  • 3 large carrots, peeled and cut on a bias (1/4" slices)
  • 3 cups white rice (any variety), cooked
  • 4 large spinach tortilla wraps (I use Mission)
  • 1 tsp. each salt and pepper
  • 1 tsp. garlic powder
  • 1/2 cup Mr. Yoshida's Sweet Teriyaki Marinade & Cooking Sauce (original flavor)
  • cooking spray
  1. Spray a large skillet with cooking spray and heat on medium heat.  Add the chicken and carrots. Season with salt, pepper and garlic powder.  Continue to cook on medium heat for about 5-7 minutes until the chicken is almost cooked through and the carrots are soft. Add the broccoli and teriyaki sauce and continue to cook for another 2-3 minutes until the chicken is cooked through completely and the broccoli is just a bit tender.
  2. Heat the tortilla wraps on a gas burner or in the microwave for 30 seconds.  Lay them out flat and spread about 3/4 cup of the cooked white rice in the center of the tortilla.  Flatten it out so that it reaches about 2" from the sides.  
  3. Add 1/4 of the chicken and veggie mixture to the center of each tortilla.
  4. Roll the ends of the tortilla in first and then wrap the sides around, just like a burrito.  Cut in half with a very sharp knife and serve.

Mediterranean Goat Cheese, Portobello and Veggie Pita
Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4
Mediterranean Goat Cheese, Portobello and Veggie Pita
  • 4 gluten-free pita bread pockets
  • 5 oz. garlic and herb goat cheese, softened
  • 10 oz. sliced Baby Bella Mushrooms
  • 1 carrot, shredded
  • 1 zucchini, shredded
  • 1 cup chopped broccoli florets
  • 1/2 cup chopped sun dried tomatoes
  • 1 red bell pepper, roughly chopped
  • 1/2 tsp. Italian or Mediterranean seasoning
  • 1/2 tsp. garlic powder
  • olive oil cooking spray
  • salt and pepper to taste
  1. Heat a large skillet on medium heat and spray with olive oil cooking spray.  Add the bell peppers, sun dried tomatoes and mushrooms. Cook on medium heat for 2-3 minutes.
  2. Stir in zucchini, broccoli and carrots.  Season with Italian or Mediterranean seasoning, garlic powder and salt & pepper to taste.  Stir until combined and continue to cook on medium heat for 3-4 minutes, until veggies are soft.
  3. Heat the pitas in the microwave for about 30 seconds.  Cut in half and open the pockets with a butter knife.  
  4. Spread some of the softened goat cheese on both sides of the inside of the pita pockets.  Spoon the veggie mixture into the pita pockets and serve.


  1. Haven't been sick since starting this vitamin supplement! The first few weeks I felt a lot more energy and well being, and I want to push myself more.

  2. Multiply that strand by the average 100,000 - 500,000 strands on your head and your entire head of hair could accommodate the equivalent of two elephants...  Best 3 day detox cleanse

  3. There are a wide variety of health supplements offered in the marketplace these days which hasten protein retention and absorption and catalyze hypertrophy.Activeman Supplement blog

  4. Since salt therapy is drug-free, it makes it a wonderful option for children, especially fussy ones. They won't even notice the salt particles they're breathing in because they're so minuscule, making it extremely easy to have them do this treatment