Rooted with Syd

Summer Sandwich Series | Part 3 ☀️🥪

This street corn chicken sandwich is fresh, flavorful, and one I’ll be making on repeat this summer. Recipe below!

Chicken:
* 1½ lbs boneless, skinless chicken thighs
* 1 tbsp avocado oil
* 1 tsp chili powder
* 1 tsp smoked paprika
* 1 tsp garlic powder
* ½ tsp onion powder
* ½ tsp cumin
* 1 tsp sea salt
* ½ tsp black pepper

Street Corn:
* 2 cups corn
* ¼ cup plain Greek yogurt
* 2 tbsp mayo
* Juice of ½ lime
* ⅓ cup crumbled cotija (or feta)
* 2 tbsp chopped cilantro
* ½ tsp chili powder
* Pinch smoked paprika
* Salt to taste

To Assemble:
* Rosemary focaccia (I always make my own using Sunrise Flour Mill)
* Sliced avocado
* Arugula
* Extra cotija
* Lime wedges

Directions
1. Season chicken and cook until it reaches 165°F. Rest, then slice.
2. Char the corn in the same skillet.
3. Mix together the Greek yogurt, mayo, lime juice, spices, cotija, cilantro, and charred corn.
4. Slice and lightly toast the focaccia.
5. Layer with the street corn mixture, chicken, avocado, arugula, and extra cotija.
6. Finish with a squeeze of fresh lime and enjoy!

Follow for more wholesome recipes made with simple ingredients. 🌿

Remember when everyone ate Rice Krispie treats for the pump? Here’s those but with real ingredients to actually FUEL your workout🤍

These homemade protein puff bars have all the nostalgia, plus 18g of protein per bar and simple ingredients you probably already have at home.

Makes 8 bars
Ingredients:
• 2-3 cups rice crisp cereal or puffed rice (The Real Cereal Company is the best)
• 1½ cups Vanilla Whey Protein (Equip Foods is the best)
• 2 tbsp grass-fed gelatin (Perfect Supplements Superfoods)
• ¼ cup cold water
• ½ cup honey
• 1 tsp vanilla extract
• 1 tbsp melted coconut oil
• Pinch of sea salt

Directions:
1. Bloom gelatin in cold water for 5 minutes.
2. Heat honey to 240°F.
3. Slowly pour honey into gelatin while mixing and whip until fluffy.
4. Add vanilla, coconut oil, and sea salt.
5. Mix in protein powder.
6. Fold in rice crisps.
7. Press into a parchment-lined pan.
8. Refrigerate until set, then slice into 8 bars.

Approximate macros per bar:
195 calories | 18g protein

Comment “link” if you want the links to the exact ingredients I used for this recipe sent straight to your DM’s!🥣

Brown Butter Peach Crumble Cheesecake is the ultimate summer dessert🍑

Save this one for peach season ✨

CRUST
• 250g or 8.5 oz crushed graham crackers (I used Simple Mills Lemon Sweet Thins for a cleaner option)
• 5 tbsp butter, melted

PEACH LAYER
• 8 peaches, sliced (peeled optional)
• 4 tbsp cane sugar
• 1¼ tsp cinnamon
• ½ tsp vanilla extract

CRUMBLE
• ¾ cup + 2 tbsp all-purpose flour
• ⅓ cup + 1 tbsp brown sugar or coconut sugar
• 5 tbsp browned butter
• ¼ tsp salt

CHEESECAKE
• Four 8 oz blocks cream cheese, softened
• 1¼ cups cane sugar
• 1 cup (200g) sour cream
I didn’t have sour cream so I did 2/3 cup (150g) plain Greek yogurt + 3 tbsp (50g) heavy cream
• 1½ tbsp cornstarch
• 2½ tsp vanilla extract
• 4 eggs
• Pinch of salt

METHOD
1. Mix crust ingredients and press into a parchment lined 9-inch springform pan. Bake at 325°F for 10 minutes.
2. While that’s cooking toss peaches with sugar, cinnamon, and vanilla. Then bake at 350°F for 15–20 minutes.
3. Brown the butter and mix with crumble ingredients. Chill while waiting.
4. Beat cream cheese and sugar until smooth. Mix in sour cream (or yogurt & heavy cream), cornstarch, vanilla, and salt. Add eggs, mixing one at a time.
5. Layer half the cheesecake batter then half the peaches, then pour remaining batter, layer remaining peaches, then crumble on top.
6. Place in a water bath and bake at 325°F until the center is just set and the top is golden (about 85-90 minutes).
7. Cool completely and refrigerate at least 6 hours or overnight before slicing.

You guys know I love creating recipes with simple ingredients I feel good about. I used the Fig app while shopping for this cheesecake to quickly check ingredients and find options that fit my preferences. Fig 🤍

A forever summer staple in our house! Let me know if you make it🤍

peach season is my personality now🍑

The breakfast sandwiches that save my mornings🙌🏽

40g protein, freezer-friendly, and made with simple ingredients.

Egg Bake:
• 12 eggs
• 16 oz cottage cheese
• 4 cups spinach, chopped
•garlic & onion powder
•salt & pepper

Blend eggs + cottage cheese until smooth, stir in spinach and seasonings. Bake in a greased 9x13 pan at 375°F for about 35 minutes. Cut into 8 squares or circles.

Assemble:
• 8 English muffins (store bought or homemade)
• 8 cooked chicken sausages (I used Amylu Foods)
• 8 slices cheese
• 8 egg bake squares

Wrap and refrigerate or freeze for an easy high-protein breakfast all week long.

Sourdough English muffins:
• 100g active sourdough starter
• 240g milk
• 20g honey
• 30g melted butter
• 360g all-purpose flour Sunrise Flour Mill
• 7g salt
•cornmeal for dusting

-Mix all ingredients until a shaggy dough forms.
-Cover and let ferment overnight (8–12 hours).
-Turn onto a lightly floured surface and pat to ¾–1 inch thick & cut into 8 rounds.
-Place on a parchment-lined sheet dusted with cornmeal or flour and let rest 20–30 minutes.
-Cook on a low-heat skillet or griddle for 6–8 minutes per side until golden and cooked through.

Currently keeping a stash of these in my freezer at all times 🤭

Date + peanut butter + protein fluff + dark chocolate = the perfect little sweet treat.

Recipe:
• Medjool dates
• Peanut butter
• Coco Whip + vanilla protein powder mixed
• Dark chocolate chips + 1 tbsp coconut oil
• Flaky sea salt

Smash your medjool dates and layer with peanut butter, the protein coco whip, and melted dark chocolate. Top with flakey sea salt and freeze until firm, enjoy!

So Delicious Dairy Free Just Date Karalynne Call

BANANA PUDDING INSPIRED CHIA PUDDING🍌

If you’re looking for an easy breakfast meal prep that actually keeps you full, this banana pudding chia pudding is packed with protein, fiber, and tastes like dessert.

Chia pudding base↓
(Makes 4-5 servings)
• 2 ripe bananas
• 2 cups milk
• 4 scoops vanilla protein powder (I love Equip Foods)
• 1/2 cup + 2 tbsp chia seeds
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• pinch of salt

Layered Toppings↓
•Greek yogurt (I like whole milk for nutrients & creaminess)
•banana slices
•crushed vanilla wafers or graham crackers (I used Simple Mills lemon sweet thins)

Mix everything together & refrigerate. I blended my bananas with milk to make it easier to mix but you can just mash the bananas! Stir again after about an hour so the chia seeds don’t clump. I recommend letting it sit in the fridge overnight to thicken. Take out & layer the chia pudding with Greek yogurt, then top with banana slices and crushed graham crackers when ready to enjoy!

Save this recipe for your next breakfast prep!

Hot Honey Beef Bowls🌶️🍯

Roasted Sweet Potatoes ↓
•4 large sweet potatoes (I used Japanese sweet potatoes)
•2 tbsp avocado oil
•Garlic powder
•Onion powder
•Salt & pepper

Cube the potatoes into 1-inch pieces and toss with the oil and seasonings. Spread on a baking sheet and roast at 425°F for 40 minutes, flipping halfway through.

Ground Beef ↓
•2 lbs ground beef (I used 80/20)
•Garlic powder
•Onion powder
•Salt & pepper

Brown the beef in a skillet and season to taste.

Steam or roast your vegetable of choice (I used broccoli because it’s easy), then let everything cool slightly before assembling your bowls.

Top with cottage cheese and hot honey, then enjoy!

Why I love this meal prep:
• High protein
• Easy to make
• Meal-prep friendly
• Actually tastes good all week

Perfect for busy weeks when you need something quick, satisfying, and packed with protein.

What’s your go-to meal prep lately?

MEAL PREP BREAKFAST BURRITOS 🌯

These never last us the whole week they’re that good haha. I love that they are made with simple ingredients & high protein to keep you full and blood sugar stable.

Ingredients:
• 8 chicken sausage patties, cooked and chopped
• 14 eggs
• 1 cup cottage cheese
• 1 medium onion, diced
• 2 handfuls arugula, chopped
• 1½ cups shredded cheese
• Salt, pepper, garlic powder
• 8 large tortillas- I made my own sourdough tortillas (recipe below)

Directions:
1. Sauté the onion until softened.
2. Cook and chop the chicken sausage patties.
3. Whisk together eggs, cottage cheese, salt, pepper, and garlic powder.
4. Pour egg mixture into a large skillet and scramble until just set.
5. Stir in arugula and cook until wilted. Then add in your sausage.
6. Remove from heat and mix in most of the shredded cheese.
7. Divide the filling among 8 tortillas and top with remaining cheese.
8. Roll into burritos, let cool completely, then wrap individually and refrigerate or freeze.

Store:
• Fridge: up to 4 days
• Freezer: up to 3 months

Reheat:
Microwave 1–2 minutes from the fridge or 2–4 minutes from frozen.

Sourdough Discard Tortillas↓
Ingredients:
• 200g sourdough discard
• 300g all-purpose flour Sunrise Flour Mill
• 50g avocado oil
• 75–100g warm water
• 8g salt

Directions:
1. Mix all ingredients until a soft dough forms.
2. Knead 3–5 minutes until smooth.
3. Cover and rest 30–60 minutes.
4. Divide into 8 dough balls
5. Rest 20–30 minutes.
6. Roll thin.
7. Cook on a hot dry skillet for 30–45 seconds per side.
8. Stack under a damp towel immediately after cooking to keep them soft.

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