Monday, September 8, 2014

Sweet Potato Brownies




I’m going through a little crush right now…like, I might be a teensy bit obsessed…alright, alright, it’s not a teensy bit, I’m absolutely disgustingly obsessed with sweet potatoes right now.  I’m throwing it in my oatmeal, I’m eating it cold with almond butter, I’m eating it HOT with almond butter…then this weekend, I did something super stalker-ish:  I searched online for OTHER ways to eat this delicious superfood!

But we’ll come back to that…do you know all of the benefits this tuber offers?  First off, it is LOADED with Vitamin A (more than 200% of your daily requirement in just one serving!).  It is also anti-oxidant packed with beta-carotene, phytonutrients and a great source of fiber.  Additionally, sweet potatoes contain anti-inflammatory properties and could improve blood sugar regulation.  Researchers are discovering that chronic inflammation can lead to illnesses like type 2 diabetes, Alzheimer’s and certain kinds of cancers.  Most people do not even know that they may have internal inflammation.  Stress, lack of exercise, genetic predisposition, and poor diet can lead to inflammation.  Anti-inflammatory foods aid and guard against these illnesses.

Bottom line:  Get some sweet potatoes in ya!

Now, let’s get to these BROWNIES!  Yes, sweet potato brownies.

Ingredients:
1 medium sweet potato, baked and mashed
3 eggs, whisked
¼ cup coconut oil, melted
3T raw honey (can also use regular honey)
1tsp vanilla extract
3T coconut flour
2T unsweetened cocoa powder
¼ tsp baking soda
¼ tsp cinnamon
Pinch of sea salt
2T mini chocolate chips

Preparation:

  • Preheat oven to 350 and spray an 8x8 glass baking dish with nonstick spray.
  • In a medium sized bowl, mash your sweet potato, then to that add:  eggs, coconut oil, honey, vanilla, and cinnamon.  Mix together.

  • Now add:  coconut flour, cocoa powder, baking soda, and salt.  Mix to incorporate all of the ingredients together.
  • Pour batter into prepared baking dish.
  • Sprinkle chocolate chips on top.
  • Bake for 30-35 minutes then remove from oven to cool.
  • Cut into squares.
  • CONSUME!!!!!!!!
  

Nutrition*:
Serves 9
Calories 149 / Carbs 16g / Fat 9g / Protein 4g / Fiber 3g / Sodium 79mg

Adapted from Paleomg
*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Wednesday, July 9, 2014

Creamy Baked Parmesan Chicken


Hello friends!

Things continue to be crazy busy at my house with my workout schedule, work and school and just life in general...we are getting ready to go on vacation and things are even busier for us!  But I always try to find time to try out new recipes and this one last night was a huge hit!

Super easy, very few ingredients, and absolutely delicious.

Hope you are enjoying a more relaxing Summer!

Ingredients:
1 1/2lbs boneless skinless chicken breasts (I used frozen tenderloins because I had them on hand and I'm trying to clean out the freezer!)
1- 7oz container of Greek yogurt
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1/2 tsp ground pepper (or more to taste)
1 tsp Italian seasoning or seasoning of your choice
Salt to taste
Mrs. Dash or other salt-free seasoning, to taste

Preparation:
Preheat oven to 350.

Spray a large baking dish with nonstick spray.

Place the chicken breasts into the baking dish and sprinkle with Mrs. Dash or other seasoning.

In a separate bow, mix together all of the other ingredients.

Spread the sauce mixture on top of the chicken breasts.


 
I sprinkled a little more Parmesan on top!

Place the baking dish in the oven and bake for 30-45 minutes until chicken is cooked and sauce is starting to brown.

Remove from oven and serve with sides!


Nutrition*:
Serves 4
Calories 254 / Carbs 5g / Fat 5g / Protein 46g / Fiber 0g / Sodium 414mg


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Adapted from Sandy's Kitchen

Monday, June 23, 2014

Brussels Sprouts & Bacon Salad



Ohhhh, friends!  You are going to LOVE this salad!

Let's talk about how delicious and nutritious Brussels sprouts are first: 

  • Helps lower cholesterol
  • Aids in thyroid function
  • Studies have shown cruciferous vegetables to be cancer-fighting
  • Supports our body's detox system, antioxidant system and inflammatory system!
  • Did I mention it is delicious!??  I could seriously eat Brussels sprouts every day...and I make it all kinds of different ways.  This particular recipe just happens to be a cold version and you are going to love it!
And, it doesn't hurt that the recipe calls for bacon...you like bacon, right?  If you answered no, I'm sorry, I just don't think this relationship is going to work out...no, no really...it's not me, it's you.

Let's get to it!

Ingredients:

Juice of 1/2 lemon
Juice of 1/2 large orange, or 1 small orange
1 small shallot, minced
1/4 cup olive oil
salt & pepper, to taste
3 slices of bacon, crumbled
1 package or about 2 dozen Brussels sprouts, washed and chopped (you can now buy them shredded already but if you don't have these in your local grocery store, just slice them up.)
1/3 cup roasted, unsalted almonds, chopped
1/2 cup grated Parmesan cheese or any type of sharp cheese
1 tsp sugar

Preparation:
*make this up to a day ahead of your event, the longer it sits, the better melding of the flavors - however the first time I made this, we ate it right away and it was just yummy!

For the dressing:  In a small mixing bowl, add shallots, lemon and orange juice; mix together.

Slowly drizzle in the olive oil while whisking to create a bit of emulsification; it will start to look creamy and begin to blend really well together.  Set aside in the fridge while you mix the rest of the ingredients.

For the salad:  In a large bowl, add the sprouts, bacon, almonds, salt and pepper and toss all of it together.

Toss the salad with the dressing, sprinkling the sugar along the way.  I like the tiny bit of sweetness the sugar adds to the citrus-y taste of the dressing....so good!

Cover and cool in the fridge for a few hours, and then when ready toss and serve.  You can make a little bit more dressing if you'd like to add later.

Serve as a side dish to BBQ or any type of meat or fish - it's light and refreshing!

Nutrition*:
Serves 4 as a side dish.

Calories 284 / Fat 24g / Fiber 2g / Carbohydrates 10g / Protein 10g / Sodium 339mg

Adapted from Pinch of Yum.


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.