by Ashley Randall

Happy New Year, guys!

Thanks to a talk with friends a few weeks ago I’m going to do this recipe a bit different.  Rather than provide just a single recipe, I’ve got a one-cook meal that will carry over into several different meals depending how you want to use it. It can all be cooked close to the same oven temp, and within the same time frame and will provide you with leftovers and meal options the rest of the week.

The picture is a meal I ate yesterday using a lot of the recipes here today!

Less time in your kitchen, more time doing what you want to do.  All while staying on track with your 2014 goals.

Main: Oven Roasted Whole Chicken

For this you will need a whole Rosie’s Free Range chicken from Sprout’s. Follow the cleaning and cooking instructions on the chicken packaging.


  • Heat oven to 425 and cook for about 1.5-2 hours depending on the size you get.  My suggestion is to fill the bottom of the roasting pan with onion slices, thyme or rosemary springs, chopped carrots, garlic, chicken broth.
  • If you want to season the chicken before roasting, put whatever you like on the outside and coat liberally.

Biggest thing with the chicken is as soon as the juices run clear let it sit for at LEAST 10 minutes before you slice it. This way it hold all the juices in making it nice and tender!


Sweet Potatoes and Apples

This is a great side dish and can be cooked at the same temp as the chicken but for about 30-45 minutes, so put it in at the end of the chicken time.  Keep covered half the time with foil to create steam, uncover the other half of cooking time.


  • 2-3 cleaned sweet potatoes
  • 2 gala apples (skin on both) chopped.  Both apples and sweet potatoes chopped into bite size pieces.
  • Place in an oven safe pan with some grass-fed butter and sprinkle with cinnamon.  Add some pecans if you have some.


Makes for awesome sides to any meal all week long.


Garlic Roasted Broccoli and Bell Peppers

This is about as easy as it gets and one of the healthier vegetable sides you can make.


  • Throw some broccoli and bell peppers in a dish add just enough water to hardly cover the bottom of the dish.
  • Add several cloves of chopped garlic to the dish and bake for around 30 minutes.
  • Add seasoning directly after removing from oven.


This may take less or more time, so keep checking and see how tender you prefer the veggies to be cooked.

Sweet Potato Pancakes

I posted this one on Facebook the other day and it received a lot of attention, so I figured I would make it a late addition to this article.  Here’s how you make it.

  • 1/3 sweet potato
  • 3 eggs
  • A pinch of sea salt and a splash of water
  • A few teaspoons of coconut flour



You will need a pretty powerful blender.  If so, you simply blend it all up until it forms a pancake like texture (I have a Blendtec and it will blend ANYTHING).    If you don’t have a great blender, you don’t need to go buy one.  Just boil the potatoes first until they are soft and ready for your blender.

Once blended, simply add coconut flour till its a good consistency for pancakes. Cook on a stove top in any frying pan.

You can save what you don’t make and easily reheat with any meal.

So now that you’ve got all the dishes cooked at one time you have tons of left overs for when you get home late and are crushed from the gym 🙂

Also, there is so much you can do with the chicken throughout the wee

Shred it for chicken fajitas and use some of the bell peppers.  Make chicken and egg salad with some hard-boiled eggs and avocado to take for lunch.  Use it in the AM or PM and to make a chicken and veggie scramble.  All you need is a little imagination and you have meals for days.

I hope this helps you guys start off the busy New Year strong and on the right track. Can’t wait to hear how you like the recipes and any additions or tweaks you make to them.

Ashley Randall is a CPT and Level I coach at Performance360.


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