Thanksgiving & sweet potatoes

So for our Thanksgiving, I volunteered to do the sweet potato souffle. I knew it would be pretty easy to form a new recipe....and I LOVE sweet potatoes. This recipe is a lot like my twice baked sweet potatoes and can of course be altered to your liking. This recipe is made without butter, sugar, or any of the other ingredients that usually kill the benefits of a typical healthy sweet potato! The eggs have been replaced with whites, the fats in the recipe have lots of health benefits (safflower oil & pecans) & the pudding mix adds a ton of rich flavor without killing your diet. This recipe serves about 12 people. 

Sweet Potato Souffle 

Ingredients: 

• 5 sweet potatoes
• 1/4 teaspoon salt
• 1 package of SF/FF Butterscotch pudding mix
•  3 egg whites
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• ginger, nutmeg, spices to taste
• Sweetener to taste (truvia, splenda, or stevia)
• ¼ cup unsweetened almond milk or skim

Topping:

•1/2 cup whole, unsalted pecans, chopped
•1 sweetener to taste
•1 tablespoon whole wheat pastry or regular whole wheat flour
•1/4 cup old-fashioned oats
•1/2 teaspoon cinnamon
•pinch of nutmeg
•pinch of salt
•2 tbsp safflower oil
•1 cup mini marshmallows**
•**PS Don't have mini marshmallows? Don't sweat it! Just cut large marshmallows in half and place them cut-side down. if you prefer only nuts- double the recipe for the strudel topping and sprinkle it over the entire casserole! If you prefer marshmallows- omit the nuts and add more of those white fluffs :) For our Thanksgiving, I put the marshmallows in the middle and nuts around the outside so that it had both for those who wanted either.

1. Preheat oven to 375 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Bake sweet potatoes 35 minutes in the preheated oven, or until they begin to soften. Cool slightly, peel, and mash.
3. In a large bowl, mix the mashed sweet potatoes, salt, Pudding mix, egg whites, vanilla extract, cinnamon, sweetener (truvia, splenda, or stevia if desired to taste), and ¼ cup of skim or almond milk. Whip all of these together well. Transfer to the prepared baking dish.
4. *Option 1* In a medium bowl, combine 2 tablespoons of safflower oil (may need more than this, I honestly have no Idea because this is the part I haven’t tried yet haha), flour, oats, sweetener, 1/2 teaspoon cinnamon, pinch of nutmeg, pinch of salt and chopped pecans- use your hands to completely moisten the mixture and clump it together. Sprinkle over the sweet potato mixture.
*Option 2* sprinkle mini marshmallows over the top.
**I will be doing half and half for ours**
5. Bake for 20-25 minutes, or until crumble is golden and marshmallows are gooey. Serve immediately.

Now let's compare to your traditional sweet potato souffle with nut topping: 

My version : 

Per serving: 159 cal, 21 carbs, 7 fat (1 saturated), 3 protein, 6 sugar (all natural)

Traditional: (with brown sugar, butter, whole eggs and nuts) 

Per serving: 390 calories, 49 carbs, 21 fat, 6 protein - the sugar & saturated fat was not listed but I can only imagine..... :0 

>>>This was before it went in the oven>> 

Turned out soooo yummy & you could not even tell it was healthy ;)

FUNFETTI :)

Funfetti Dip :) 

Who doesn't love funfetti?! Umm... I am a HUGE fan! Anyways, I found a version of this recipe a few weeks ago and decided to try it out with a few tweaks at a small football get together. It was a hit & I will definitely make it again. I have an awful sweet tooth, so I loved it! 

SUPER easy to make with very few ingredients! 

1 container of plain greek yogurt (I used half of the large container)

1 container of fat free cool whip

1 package of Funfetti Cake mix (I used half of the mix)

Animal crackers (they are already fat free)

Mix greek yogurt with softened cool whip & cake mix to taste.... serve with Animal crackers (or graham crackers, vanilla wafers, etc)... YEP that's it~ Take it to your next get together & don't even mention it's a healthier dip ;) 

PS- Healthy Sweet Potato Souffle Makeover coming after Thanksgiving! 

Pumpkin & Cinnamon--- signs of Fall :)

This week has been a pretty good week, I have finally decided to get back to my recipe blog! Now that I am no longer training for a competition, I have a little more give in my diet & can play with more recipes. I am going to try to use Saturday mornings to catch up on blogs and post a few recipes.... let me dig through my photos and see what I can come up with :) 

My Protein Coffee Drinks--- this is what I usually have if I am lifting early in the AM for a little pick me up without going too heavy on my stomach...

 This shown is my cinnamon latte :) Had this when I woke up today. I mix 1/2 scoop of vanilla (or cinnamon) protein with a small amount of unsweetened almond milk (you can add sweetener, a little creamer, extracts etc.) stir it until it is well mixed & add the coffee til the cup is full. I also make a mocha one that is similar with chocolate protein instead and usually a little extra unsweetened cocoa powder. I usually top them with sprinkles of cinnamon or cocoa and some truvia :) **Did you know that cinnamon can help your body metabolize carbohydrates? Try sprinkling on top of your breakfast, coffee grounds or coffee in the morning**

This picture is not as pretty :/ However, this is my Pumpkin Protein Shake :) Recipe--- In a blender-- Ice, 1/4-1/2 cup of canned pumpkin puree (not the pumpkin pie filling!!), 1/2 cup almond milk, 1 scoop of some vanilla type whey protein, cinnamon, pumpkin pie spice, sweetener of choice (stevia) & BLEND. Yummmmy.... you can also add a little cottage cheese to the mix which can be good :) 

Okay, This one is super easy! But one of my favorites post-workout. AND it can be competition diet friendly depending on what you are following. Here it is..... Go to Quick Trip.... Take that cheap Styrofoam cup, fill it with crushed ice.... now go fill it with black coffee (well, fill it half way so you have room to mix your protein drink in). Also, pick up a muscle milk or other protein drink of your choice. I always go with Muscle Milk Light - Caffe Latte or Vanilla Latte. After you leave, pour the muscle milk into the iced coffee=== Deliciousness!! You can also add a couple extra packets of sweetener if you really need it but this is pretty sweet. 

Okay last one! 

I guess I really need to start taking prettier pictures.... or using bowls that don't look like they are from the 80's.... anyways! This is my pumpkin oatmeal :) In a bowl combine 1/2 cup oats, 1/2 cup egg whites, 1 cup water, 1/4 cup pumpkin. Cook in the microwave--- keep an eye on it, stirring as needed and making sure it doesn't bubble over. After cooking add in cinnamon, pumpkin pie spice, sweetener (stevia) and anything else you please. I top mine with a tablespoon of natural peanut butter or almond butter with a little sea salt. MMMM love it! 



That is all for now. I will post more later. I have some more good pumpkin recipes and some other things I will get back to. Enjoy!

Pizza Bake

Crust:
3 medium heads cauliflower, steamed and cooled
6 egg whites
1 whole egg
2 tbsp. garlic powder
1 tbsp. Italian herb spice

Topping:
2 cups tomato puree
2 cups ff cottage cheese
16 oz. ground chicken or turkey
white onion
3 cups spinach

Directions:
Cut up caulifower and microwave for 15 minutes then add to food processor. Mix with eggs and spread out on (greased) cookie sheet. Bake for 30 minutes at 425 degrees. Add toppings and bake until cheese is melted. Broiling is a great option to brown the edges!

Macros: 

Cal 204

Carbs 18

Fat 4

Protein 21

Sugar 10

 

Stuffed Green Peppers

4 Bell Peppers, tops cut away and seeds removed
1 pound of lean ground turkey or chicken
1 can of green chilies
2 cups spinach
1/2 cup low fat or fat free cottage cheese
Garlic (amount desired)
Whatever spices (chipotle, taco seasoning, Italian seasoning or any others are fine)

Preheat oven to 350
Bring large pot of water to boil. Put the peppers in the boiling water, cook slightly til they are a little soft. Remove the peppers from the water and them on a plate with paper towel, upside down so they can dry.

a pan, cook meat until done. Add in chilies and spices, mix well with spatula in pan.

In seperate bowl combine spinach and cottage cheese. After mixed, add meat mix into spinach mix.

In a baking dish. Line up peppers, face up and stuff with your mix. Bake for 20 minutes.

This dish can be played with. Try adding different spices. Try adding in some tomatoes or healthy tomatoe sauce... Add in some onion, mushroom or whatever you like! You can also top with a little fat free cheese, salsa or plain Greek yogurt. Enjoy!!