Baked Sweet Potato Fries

A sweet potato is a sweet-tasting vegetable known as a tuber. Sweet potatoes can be orange, white, and even purple. They are a great alternative for regular white potatoes, loaded with vitamin A (important for vision), potassium (important for regulating blood pressure) and fiber (promotes digestive regularity). Sweet potatoes can be mashed, roasted, fried, and even baked!

Fun Fact- One large sweet potato, baked with skin, is approximately 561% of the daily value for vitamin A for an adult.¹ In comparison, a regular white potato contains minimal amounts of vitamin A.

Try the recipe below for baked sweet potato fries:

Baked Sweet Potato Fries

Yield: 4 servings

Ingredients

§  2 medium sweet potatoes

§  ¼ cup canola oil

§  Optional spices such as garlic powder, salt, pepper, basil, thyme

Directions

1.     Preheat oven to 400°F

2.     Slice sweet potatoes into desired size and spread onto a large baking sheet

3.     In a small bowl, mix canola oil and desired spices together

4.     Pour the oil and spices mixture over the sweet potato slices and mix together by hand until evenly coated

5.     Bake for 25-30 minutes or more until slightly browned and tender

Nutrition Facts

Serving Size- 1 serving · Calories- 176 · Fat- 14 g · Carbohydrate- 12 g · Fiber- 2 g · Protein- 1 g

1.      U.S. Department of Health and Human Services: National Institutes of Health. Vitamin A. Accessed October 29, 2019. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

Sweet Potatoes

Sweet Potatoes

Sweet potatoes are a starchy sweet-tasting vegetable known as a tuber. Sweet potatoes are a great alternative for regular white potatoes loaded with dietary fiber, vitamin A, and potassium. Sweet potatoes can be baked, mashed, roasted, and even fried! 

Feel full with fiber!

Sweet potatoes are among the many vegetables that contain dietary fiber. Dietary fiber is naturally found in plant foods including vegetables, fruits, whole grains, and legumes. Dietary fiber performs numerous benefits important for digestive regularity and health, satiety, and even have benefits related to lowering cholesterol and blood sugar.1 One cup of cooked sweet potato (with the skin) contains over 6 grams of dietary fiber, which is over 20% of the daily recommended value of fiber for one day.

Keep your eyes and skin healthy 

Vitamin A is a fat-soluble vitamin that helps maintain vision, helps keep your skin healthy, and supports growth. Vitamin A is commonly found in animal food sources, but some plant-based food sources provide specific carotenoids that are able to be converted into vitamin A. Carotenoids are pigments that give fruits and vegetables their bright colors and may possess cancer-fighting properties in the body. Sweet potatoes provide one of those carotenoids known as beta carotene. In fact, one large sweet potato, baked with skin, provides approximately 561% of the daily value for vitamin A for an adult.

Packed with Potassium 

Potassium is an essential mineral needed to maintain normal levels of fluid in the body. It helps our muscles contract and supports normal blood pressure. The average adult needs approximately 4,700 mg of potassium a day. One cup of baked sweet potato provides approximately 950 mg of potassium, which is over 20% of the recommended daily value for potassium for one day.

Sweet Potato Brownies

Yields 16 Brownies 

Ingredients 

2 medium sweet potatoes (1 cup, mashed) 

1 1/3 cup almond butter (or other nut butters) 

½ cup maple syrup 

¼ cup cocoa powder 

Optional: ¼ cup chocolate chips 

Instructions 

1. Preheat oven to 350*F 

2. Choose either A or B 

• A. Use a fork to poke holes in each sweet potato and then place on a microwave-safe dish to microwave for 6-7 minutes until soft. Then, slice each sweet potato down the middle and allow to cool for a few minutes. Scoop out the sweet potato flesh and discard the skin. 
• B. Preheat oven to 400*F. Peel and roast the sweet potato in the oven for 25-30 minutes until soft 

3. Mash the sweet potato and set aside 

4. In a large bowl, whisk the almond butter and maple syrup together. Then, add the cocoa powder and the mashed sweet potato. 

5. Line an 8x8 baking dish with parchment paper and pour batter into the pan. 

6. Bake brownies for 35-40 minutes or until a toothpick comes out clean. 

7. Allow to cool before indulging! 

Nutrition (16 servings) : 

Serving Size: 1 Brownie Calories: 168 Fat: 12g Carbohydrate: 14g Fiber: 3g Protein: 5g 

References 

1. Mayo Clinic. Healthy lifestyle: Nutrition and healthy eating. Accessed November 2, 2019. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 

2. U.S. Department of Agriculture. Food Data Central: Sweet potato, cooked, baked in skin, flesh, without salt. Accessed November 2, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients 

3. U.S. Department of Health and Human Services: National Institutes of Health. Vitamin A. Accessed October 29, 2019. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ 

4. U.S. Department of Health and Human Services & U.S. Department of Agriculture. Dietary Guidelines for Americans: 2015-2020. 8th ed. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/.Accessed November 2, 2019. 

5. The Almond Eater. Flourless sweet potato brownies. Accessed November 2, 2019. https://thealmondeater.com/flourless-sweet-potato-brownies/

Juicy Roasted Turkey Breast

1 turkey breast with bone or turkey breast without bone
1 medium onion
2 whole carrots
2 stalks of celery, halved
Olive oil
1 tablespoon ground lemon
Black pepper to taste
1 and 1/2 teaspoons onion powder
1 and 1/2 teaspoons garlic powder
1/4 teaspoon salt
1/2 teaspoon paprika


Place the onion, carrots, and celery in the bottom of a roasting pan. Put the turkey breast on top of the vegetables and brush with olive oil. Combine spices in a small bowl. Rub the spices over turkey. Roast at 400 degrees for 5 minutes and then turn the oven down to 325 degrees. Roast until the turkey breast reaches an internal temperature of 165 degrees.

Place the turkey on a serving platter and let it stand for 15 minutes before carving. Prepare gravy by adding water to the pan with the vegetables. Allow everything to simmer for 10 minutes. Remove the juice and thicken with flour or cornstarch.

Enjoy!

Nutrition Information:
Serves 14. Each 3 ounce serving contains 114 calories, 0.5 g fat, 0 g saturated fat, 70 mg cholesterol, 44 mg sodium, 0 g carbohydrate, 0 g fiber, and 25 g protein.

ACAI BOWLS

 There are many food trends out there including acai bowls, the new craze. The acai berry has been known for its many health benefits, but its strongest benefit is definitely its taste. Acai is a delicious tropical fruit and when it comes served as a bowl, it makes waking up a whole lot easier. An acai bowl is basically a really thick smoothie that's been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. After eating a bowl, you will not only feel happily full, you will have satisfied a sweet craving and done something that was good for you. Win win!!! You can purchase frozen or powdered acai berries. Here’s how to make an acai bowl with or without the acai.

 1. In a blender, add: 1 frozen banana, 1 cup berries (blueberries, strawberries or frozen acai), 1 peach or 1/2 pear

1 tablespoon of unsweetened cocoa, and 1 cup  of milk of choice

2. Add extra fiber (shredded zucchini, carrots, kale, spinach, etc.)

3. IF NEEDED, add extra sweet (2 tsp of honey or pure maple syrup)

4. Blend well and pour into a bowl.

5. Add toppings one or more of the following:

FRUIT SLICES: Strawberries, banana, mango or golden kiwi

SEEDS: Chia, pumpkin, flax or sunflower seeds

NUTS: Walnuts, cashews, almond slices or peanut butter

OTHER: Shredded coconut, mini chocolate chips, dried fruit

GRAINS: Oats, granola, other cereals, quinoa

WHAT DOES A HEALTHY SNACK CONSIST OF?

Snacking can be an important part of healthy eating if you choose healthy choices for you and your family. Snacking can be useful and can improve endurance prior to exercise rather than eating an entire meal. Healthy snacks can meet our nutrient needs, increase our energy levels, control blood sugars, help with weight loss and manage our hunger.

      ·        

·       Choose foods a variety from the five food groups: protein, fruits, vegetables, whole grains, and dairy. Snacks should be at least two food groups.

·       Snacks should always include a fruit or vegetable in addition to other food groups. People who are losing weight or have diabetes should limit intake of fruit to 2-3 servings which is about 2-3 cups of cut up fresh fruit or 2-3 small pieces of fruit.

·       Lean protein as a snack in small amounts can last longer and help with feeling fuller so is believed to help with weight control.

·       Always carry snacks when away from home to avoid the temptation of choosing a high fat, sodium or sugar snack or beverage. Keep snack baggies, plastic storage containers, ice packs and lunch coolers on hand!

·       Water or low fat milk are the best beverage choices. Infused water or hot or cold naturally flavored ice teas are a great choice. Other choices are unsweetened soy or almond milk.

Snack Suggestions

· Baby carrots, grape tomatoes, peppers with hummus

· Half whole grain bread with all natural nut butter and bananas

· All natural nut butter and apples · Berries with nonfat, low sugar yogurt

· Smoothie with nonfat yogurt, 100% juice and frozen unsweetened or fresh fruit and spinach

· Low sugar, whole grain cereal (1/2 cup), nonfat milk and ½ banana

· Half whole grain sandwich with tuna or lean meat (leftover chicken or turkey)

· Half small pita loaded with vegs, reduced fat shredded cheese and hummus

· Dark leafy green salad, almonds and mango or unsweetened mandarin oranges

· Avocado and/or low sodium salsa with whole grain sweet potato corn chips

· Celery with all natural peanut butter

· Reduced fat cheese or part skim string cheese with whole grain crackers & 4 oz. 100% fruit juice

· Whole grain popcorn  with  Parmesan cheese & 4 oz. 100% juice or water with fruit slices

· Mini pizza made with whole grain pita or English muffin topped with vegetables, part skim mozzarella cheese and low sodium tomato sauce

· Yogurt parfait: berries, low sugar, nonfat yogurt and 2 Tablespoons of low sugar granola

· Trail mix: high fiber, low sugar cereal, unsalted nuts, unsalted pumpkin or sunflower seeds and
    1-2 Tablespoons craisins

· Nonfat cottage cheese and crushed unsweetened pineapple/fresh fruit

· Part skim mozzarella balls or sticks and tomatoes