1/2 cup canned sweet potato
1/2 cup milk
1 tablespoon canola or light olive oil
1 tablespoon honey
1 cup pancake or waffle mix
Nonstick cooking spray
1. Place sweet potato, milk, oil, egg, and honey in large bowl and whisk well. Add pancake or waffle mix and stir with a wooden spoon until most of the lumps have disappeared and there are no dry spots.
2. Heat a waffle iron and coat with cooking spray. Cook batter according to the manufacturer’s instructions and serve immediately, or cool on a wire rack and store in the fridge for up to three days, or transfer to a resealable bag and freeze for up to six months.
Nutrition score per serving (1 waffle): 271 calories, 5g fat, 52g carbs, 6g protein
A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin (found in green leafy vegetables as well as other foods such as eggs. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases).
- 4 medium sweet potatoes
- 1 15-ounce can black beans, rinsed
- 2 medium tomatoes, diced
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 3/4 teaspoon salt
- 1/4 cup reduced-fat sour cream
- 1/4 cup chopped fresh cilantro
- Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
- Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
- When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
Per serving: 295 calories
Recipe courtesy of Eating Well
For the potatoes:
1-1/2 lbs sweet potatoes, peeled, diced
3 cloves garlic
1/2 cup 1% milk
1/4 cup fat free chicken broth*
2 tbsp reduced fat sour cream
salt and pepper to taste
For the filling:
1 lb 93% lean ground turkey
1 tsp olive oil
1 medium onion, diced
1 celery stalk, chopped
1 parsnip, diced
2 cloves garlic, diced
8 oz mushrooms, diced
10 oz frozen mixed vegetables
2 tbsp flour (leave out to make gluten-free)
1 cup fat-free low-sodium chicken broth*
2 tsp tomato paste
1 tsp Worcestershire sauce
1 tsp freshly chopped rosemary
salt and pepper
Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper.
Preheat oven to 400°F.
In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.
Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.
In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.
Servings: 6 • Size: 1 pie • Old Points: 5 pts • Points+: 6
Calories: 250 • Fat: 6 g • Carb: 34 g • Fiber: 6 g • Protein: 16.5 g • Sugar: 3 g
Sodium: 304 mg (without salt)
Nutritionists consider sweet potatoes to be one of nature’s perfect foods. In fact, when it comes to nutritional lists that single out particularly noteworthy foods, sweet potatoes are almost always on those lists.
This starchy vegetable is bursting with vitamin A, fiber, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they’re very filling, naturally sweet, and so delicious.
Here’s how to make sweet potatoes healthier, without ruining a good thing with too much sugar and fat:
1. To bring out more natural sweetness, roast, don’t boil, your potatoes.
2. Mash with light sour cream, butter, salt and cinnamon.
3. A standard serving size should be ½ cup.
4. Be sure to significantly reduce, or avoid, popular toppings like marshmallows, too much sugar and too much butter.
5. If you’re whipping your potatoes, try using low-fat buttermilk, that you’ve previously warmed, instead of whole milk.
6. If you want to use a sweetener, opt for brown sugar or honey, which are more natural and better for you than processed white sugar.
7. Lastly, remember to never store sweet potatoes in the refrigerator; doing so can lead to decay, bad flavor, and a more difficult cooking experience.
Morning Inspiration….Taking care of my Temple
So this morning I woke up thinking about the great information I received from my Women’s Healthy Lifestyle Luncheon and it got me to thinking. What am I going to do to give me a boost to decrease my BMI, to have a healthy waistline? All I kept hearing was these two bible verses that Jerry Anderson, Fitness Guru said in his presentation…”7 Ways God made it Simple to Take Care of Your Temple,” and it came to me….DETOX!!!!
Genesis 1:29 – And God said, Behold, I have given you every herb bearing seed, which [is] upon the face of all the earth, and every tree, in the which [is] the fruit of a tree yielding seed; to you it shall be for meat.
1 Corinthians 6:20 – For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s
So, I decided to go on a 21-day DETOX with the help of Herbalife cleanse program. I will be eating only Fruits, Vegetables and Nuts and since Sweet Potato is known for a vegetable and a starch I will be able to eat those on every fifth day. I will start my DETOX on Sunday, May 26th and end on Sunday, June 16th. I will use this page as my Journal so bare with me I know it is going to be hard Journey but so worth it!!!