Something to Chew On

A Guide to Eating Right and Living Well


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Veggie-lious!

vegetables_MP910221091We all know vegetables are part of a healthy diet. In fact, many of my patients admit that they need to eat more vegetables. But for some reason, the majority of Americans are still not meeting their recommended daily consumption of vegetables.

  • In the United States, it is recommended that adults should consume a minimum of 2-3 cups of vegetables each day.
  • Active adults should be consuming more than this.

I always tell my patients that non-starchy vegetables are like Mother Nature’s weight control pill. They’re low in carbs, low in calories and packed with vitamins and minerals. It’s a win-win-win situation. The fiber in vegetables often requires more chewing.This can help slow down your eating pace so your brain can register earlier when you are actually full. Fiber itself can also lead to higher satiety levels meaning you generally will stay full longer after consuming a fiber-rich meal. Vegetables also have a high water content. This is one of the main reasons why they are so low in calories.

  • One cup of cooked zucchini slices is a mere 30 calories!
  • One cup of cooked spaghetti noodles is over 200 calories.

They also increase the flavor of a dish whether you’re adding some sweetness from red bell peppers or a savory touch from mushrooms and garlic. Filling, delicious and low in calories-what more could you ask for?!?!

Fresh vegetables fallingTomatoes, potatoes and sweet corn are the top three vegetables consumed in the US.1 Unfortunately, white potatoes and corn are known as the starchy vegetables; they contain a higher amount of carbohydrates and calories and both have a high glycemic index. This makes them less-healthy vegetable choices, especially if one is diabetic. Another interesting fact is the form of these vegetables that are most commonly consumed. Canned tomatoes make up the largest portion of tomato consumption while frozen potatoes and corn are the forms that Americans most commonly devour. My guess is this is related to a high consumption of tomato sauce, pizza and French fries.

A recent European study published in the Journal of Epidemiology and Community Health suggests that consuming 7 or more portions of fruit and vegetables per day reduces one’s risk of all-cause death (cancer, heart disease) at any point in time by 42%.2 Additionally, researchers found that fresh vegetables had the strongest positive effect with reducing overall risk of death. Fresh fruit also showed a positive effect; however it was much less than the risk reduction rate of fresh vegetables. Even though we really didn’t need a study to tell us that fruits and vegetables are healthy, this does support the concept that consuming more vegetables and fruits can help you live a longer, healthier life!

Make vegetables the priority of the meal-not the after-thought! Find out what counts as a serving size.

Also try to limit consumption of peas, corn and potatoes and focus more on dark green or bright red/orange vegetable varieties.

 

 

1.http://www.ers.usda.gov/data-products/chart-gallery/detail.aspx?chartId=40452

2. http://jech.bmj.com/content/early/2014/03/03/jech-2013-203500


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Dietitian and Husband Approved!

img_3802If you’re like me and need a go-to recipe that’s quick, easy and doesn’t take many ingredients —then this one is for you! This recipe takes a healthy spin on a classic dish.It’s gluten-free and packed with tons of vegetable servings and lean protein.It’s perfect to make on Sunday afternoons and use as lunches for throughout the week  or enjoy it with a large group of people.

Baked Spaghetti Squash

  • 1 spaghetti squash
  • 1-2 lbs of lean ground turkey
  • 1 tbsp olive oil
  • 1 small sweet onion, diced
  • Salt, pepper and garlic powder to taste
  • 1 cup of mushrooms, diced
  • 1 jar of your favorite tomato sauce (I used an organic garlic and herb tomato sauce)
  • 3 eggs
  • 1 tbsp dried basil

1. Pre-heat oven to 425oF.Cut off one of the ends of the spaghetti squash. Lay the cut end down on cutting board and cut squash in half. Scoop out seeds and lay flat sides down on baking dish. Cook for 30-40 minutes until tender and squash threads easily with a fork.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion and cook for 3-5 minutes until onions become translucent. Add ground turkey and cook until no longer pink and internal temperature of 165oF is reached. Season with salt, pepper and garlic powder. Drain excess liquid and set aside.

3. Once spaghetti squash is done, use a fork to scoop out the threads into a large casserole serving dish. Add turkey and onions, mushrooms, sauce and basil and mix evenly. In a separate bowl, whisk eggs together and then mix into spaghetti squash mixture. Stir until eggs are no longer visible.

4. Reduce oven to 350oF and cook mixture for 60-75 minutes or until top layer has slightly hardened over. Serve warm and enjoy!


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Green All Over!

20 Ways to Enjoy Something Green This St. Patty’s Day!

This St. Patrick’s Day try to add some healthy green into your diet!

Here are 20 ways to add something green on your plate and make a healthy choice.

1. Add spinach into a veggie omelet.

2. Scramble eggs and top with fresh salsa and diced avocado for a fiesta start to the day.

3. Throw some baby kale leaves into your favorite smoothie.

4. Swap sugar snap peas as a crunchy snack instead of chips.

imgres5. Order a side of steamed broccoli instead of fries with lunch.

6. Mix chopped green grapes and celery with grilled chicken, chopped almonds and some mayo for a fresh chicken salad.

7. Cut cucumbers, tomatoes and red onions and mix with 1 oz feta cheese and balsamic vinaigrette for a light side dish.

8. Grab a jar of basil pesto and spread on 3 chicken breasts. Cook at 375oF for 30-35 minutes.

9. Add spinach leaves instead of regular lettuce to your salads or on sandwiches.

10. Top a bison burger with guacamole instead of cheese.

11. Roast asparagus in the oven or out on the grill. Drizzle with olive oil and season with a pinch of salt and pepper.

12. Make veggie kabobs with zucchini slices, mushrooms, onions and green peppers. Marinade in Italian dressing over night before grilling.

13. Sauté fresh green beans with onions, shallots, garlic with fresh lemon juice and garnish with lemon zest.

14. Top salads with marinated artichokes, green peppers, dried cranberries and diced avocado.

15. Make turkey stuffed green peppers.

celery-peanutbut_rgb16. Spread some peanut butter on celery for a healthy snack.

17. Make a fruit salad with cut up kiwi, green grapes, strawberries and pineapple.

18. Freeze green grapes and consume for a cold, sweet snack.

19. Slice a green apple and dip in almond butter.

20. Sauté sugar snap peas with carrots, zucchini and mushrooms for some delicious stir-fry veggies.


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For That Special Someone

The Quickest Way to my Husband’s Heart…is through his Stomach

My husband has been such a trooper with me trying out so many new chicken recipes lately; I decided to surprise him with a meat dish. This recipe does take a bit of prep time; but, the flavors are so phenomenal, it is well worth the time and patience when you taste your finished product. Whether you want to treat yourself or treat someone special in your life, this recipe gets a grade A stamp of approval from both me and my husband. Serve this dish with your favorite green bean recipe, side salad or sautéed vegetables.

Balsamic Glazed Steak Rollssteakrollup

Steak Ingredients

  • 1 ½-2 lbs flank steak (this is one of the leanest and thinnest cuts of steak, which makes it perfect for this recipe)
  • Salt and pepper to taste
  • 3 Tbsp Worcestershire sauce
  • Any steak seasoning you like (I used BWW’s Chipotle BBQ dry rub)
  • 1 Tbsp olive oil

Vegetable Ingredients

  • 1 carrot, julienned
  • 1 zucchini, julienned
  • 1 bell pepper, thinly sliced
  • 5-6 green onions, thinly sliced (green parts)
  • 4-6 garlic cloves, minced
  • 1 tsp Italian herb seasoning

Glaze Ingredients

  • 2 tsp butter
  • 2 Tbsp shallots, finely minced
  • ¼ cup balsamic vinegar
  • 2 Tbsp brown sugar
  • ¼ cup beef broth

1. Begin prepping your steak. Trim visible fat and pound thin (only if other type of steak is used instead of flank). Season both sides with salt, pepper and Worcestershire sauce. Set aside.

2. Slice vegetables into thin, matchstick-like strips. You will be lightly sautéing these prior to rolling them in the steaks.

3. For the sauce, melt butter in sauce pan. Add shallots and stir for 2 minutes. Add the rest of sauce ingredients. Once the sauce comes to a boil, reduce the temperature and continue to stir as sauce thickens, another couple minutes. Once sauce is at desired consistency, transfer to separate sauce dish.

4. In the same pan or separate pan, heat oil on medium-high heat. Add garlic and sliced vegetables (except for green onions). Add Italian seasoning and a sprinkle of salt and sauté for a few minutes. Once slightly cooked and softened, remove vegetables from heat.

5. Assemble the steak rolls by placing marinated steak down on cutting board and laying vegetables (and green onions) in middle of steak. Roll over steak and secure with toothpick.

6. Heat large skillet over medium-high heat with 1 Tbsp of oil. Place steaks seam-side down and cook 3-4 minutes per side. Add special steak seasoning to rolls as they are cooking. Cook until desired.

Recipe adapted from: http://picturetherecipe.com/index.php/recipes/balsamic-glazed-steak-rolls/


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Weather Influenced Meals

download (1)While standing in line at the grocery store, I overheard two individuals talking. Normally, I tune most outside conversations out, but these women happened to be talking about food, so of course my ears perked up. They were conversing about the meals they were going to make because it was so cold outside. One woman stated that she was going to make some homemade chicken and noodles and the other one replied that she was planning on making a tator-tot casserole to “warm her belly up”. These women illustrated a simple principle that occurs winter after winter, year after year; when the weather’s cold outside, we tend to crave entrees that are warm, cheesy, starchy …our comfort foods.

Having the occasional indulgent dish from time to time is perfectly fine, but when we consume these meals on a frequent basis, a caloric imbalance takes place and weight gain can occur (especially if you’re not exercising-another common downfall of the cold weather!) We also tend to wear more layers of clothes and if you’re not weighing yourself or closely monitoring how your clothes are fitting, a few pounds of weight gain can occur almost unnoticeably. When this pattern is repeated year after year, one may begin to notice that their summer clothes just don’t fit as good as they use to.

Some of the most common culprits to these high-calorie or high-starch meals are: cheese, potatoes, rice and pasta. Try to go for these healthy swapportunities that will help keep both your belly and waistline happy this winter.

Use spaghetti squash or zucchini noodles in place of pasta. When replacing a starch with a vegetable, you gain the benefits of 1) lowering the caloric content of the meal 2) lowering the carbohydrate amount for the meal and 3) improving the number of servings of fruits and vegetables one consumes each day.

Try switching rice for chopped cauliflower. All you need to do is finely chop up a head of cauliflower or put the florets into a food processor to make it “rice-like” size and then microwave it for a few minutes so it softens in texture. It is really that simple! Liquids can sometimes waterlog the rice-cauliflower, so it may not retain the same consistency if used in a casserole. Try to use it as a side dish or mixed with veggies and protein in a stir-fry or Mexican side dish.

YEAST

Have you heard of nutritional yeast? I know the name sounds unappealing, but this is a nice substitute in recipes when one is used to sprinkling cheese on top of their meals. Start by using it like you would use parmesan cheese and then explore its uses in your everyday recipes.

Pick sweet potatoes over regular potatoes. A sweet potato  has roughly the same amount of calories as a regular white potato, but it certainly wins when it comes to having more fiber, more antioxidants and a lower glycemic index when compared to regular potatoes. It’s still a good idea to be mindful with portion control when consuming these nutritionally-dense spud alternatives.

 Winter Vegetables Bakevegetable bake

  • 1 large sweet potato, cubed
  • ½ butternut squash, cubed
  • 1 medium red onion, thickly sliced
  • 6-8 gloves garlic, minced
  • ½ tsp dried thyme
  • ½ tsp dried rosemary
  • ½ tsp salt
  • ¼ tsp ground pepper
  • 2 tbsp olive oil

1. Pre-heat oven to 375oF. Meanwhile, combine all ingredients in baking dish and toss evenly.

2. Place mixture in oven and bake 40-45 minutes. (I did add a couple strips of cooked cut-up bacon for a fun little twist but this is optional.)

3. Serve with your favorite protein and green side dish.


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Not-So-Healthy “Health” Foods

January healthy eating habits are in full swing. Even grocery stores know that everyone is trying to eat healthier this time of year. Displays of protein powder, Special K products and high-fiber cereals are featured in the main walkways and aisle end-stands. While some of these products may look good on display, consider the entire picture before throwing these items into your shopping cart.

PB2 or Reduced Fat Peanut Butter. The alluring aspect of PB2 is that it supposedly provides the same flavor as peanut butter but without all the fat and calories. Anytime a food item has the word “reduced-fat” on it, most people generally assume that it is a healthier product. However, the fat found in nuts and seeds is the type of fat that we need in our diet. Studies support that mono- and poly-unsaturated fats, like those found in nuts, can help reduce the risk of heart disease and assist with weight management. peanut-butter-spoon

Fat-Free Salad Dressing. Oils found in salad dressings such as canola oil, soybean oil and olive oil are additional sources of healthy fats in the diet. In order to absorb the nutritious vitamins found in our salad vegetables (for example, Vitamin A in carrots or Vitamin K in spinach), one needs a source of fat to help the body properly absorb these essential nutrients. Fat-free salad dressings take out these healthy fats are replaced with “fillers” usually in the form of added sugars, sodium and other preservatives.

Whole Wheat Crackers. Crackers are many people’s favorite snack item and the words “made with whole grains” makes them that much more appealing to the health-conscious grocer shopper. Unfortunately, the phrase, “made with whole grains” does not make it a healthy whole grain food item. For example, Ritz Crackers Whole Wheat variety has unbleached enriched flour listed as its first ingredient. This is a fancy way of saying white flour is the main ingredient in the product. If 100% whole wheat or 100% whole grain is not listed as the first ingredient, then it is not a whole grain food item.

Frozen Yogurt. Yogurt is often synonymous with health food. While frozen yogurt may have a little less fat and a little more calcium when compared to regular ice cream, calorie for calorie, there is no large, winning margin with choosing frozen yogurt. Your serving size should still be ½ cup, but many individuals take much more than this with the assumption that frozen yogurt is healthier and has less calories than ice cream.

Multi-Grain Bread. Watch out for catchy health phrases like “multi-grain” or “9-grain” if buying bread products. Unless the first ingredient is 100% whole grain, you simply have a product that was just made with “a variety of different grains” but doesn’t count as a whole grain food.

Premade Smoothies. Juicing really made a rebound in our American diets the past few years. While I am an advocate for blending fresh ingredients like carrots, beets, spinach, pineapple and ground flaxseed to make an antioxidant-rich beverage, commercially made juices and smoothies often have a hidden ingredients such as high fructose corn syrup, added sugars and other chemicals. Keep in mind that “juicing” will not automatically make someone lose weight, but if it is home-made and minimally processed, it can provide an extra opportunity to increase one’s intake of fruits and vegetables.

Frozen “Diet” Entrees. From time to time, it is fine to have a frozen entrée for a meal. The downfall of these items is that they are often high in sodium (look for varieties that are < 600 mg/meal) and heavily based on starches (most are pasta or rice-based entrees). If you’re being health-conscious and selecting brands like Lean Cuisine and Healthy Choice, these meals are replacing opportunities to consume fresh fruits and vegetables and minimally processed proteins.

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Gluten Free Breads/Desserts. There is no need to buy gluten-free breads or cookies unless you have Celiac disease or a gluten-intolerance. Going “gluten-free” is a popular diet trend for weight loss, but keep in mind that these products are no healthier than their regular counter-parts and often contain more calories due to the nature of the gluten-free ingredients and grains needed in their recipes. Instead, incorporate more foods that are naturally gluten-free such as fruits, vegetables and fresh meats.

 Photos Courtesy of savingmoneyinmissiouri.com and tastespotting.com


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Living and Breathing What I Teach

Living healthy, active lifestyles is not only something that I encourage on all my patients, it’s something that I value in my own life. I strive to maintain a healthy, active lifestyle, not only to set a good example for my patients but more importantly to lead a long, healthy life for myself and my family. To show proof, here is how I spent my Friday.

5:15am:Alarm clock! Yes, I did snooze for 9 minutes then quickly got up, dressed, brushed my teeth and out the door we go to Crossfit.

6:00am: CrossFit WOD

Bench Press (close grip) 4-3-2-1
    (75 lbs, 85 lbs, 95 lbs, 100 lbs)

Thruster 8 min EMOM (every minute on the minute) 3-5 reps
(4 reps @ 83 lbs)

5 Minute AMRAP- 1 Turkish get up (each arm), 3 strict pull-ups, 10 wall balls (14 lbs)
3 rounds

7:15am:1 scoop of whey protein powder + 8 oz of almond milk.

9:30am:Breakfast (in between patients) of 5 eggs whites sautéed with mushrooms and spinach and ½ cup sweet potatoes + ½ avocado. I always make my breakfast and lunch meal the night before so I am stocked up and ready for the day.

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12:30pm:Lunch. Typically I have leftovers that consists of meat and veggies but since the leftovers are used up at the end of the week, I threw together a salad and plan on cooking tonight. Salad ingredients: mixed greens and baby spinach, artichokes, craisins, mushrooms, avocado, grilled chicken and walnuts with balsamic vinaigrette dressing.photo 4

2:30pm: Snack time. Gala apple with peanut butter.

photo 5

5:00pm:Pack up and head home but not before having a little fun after clinic-hours. Who doesn’t do a handstand after work to celebrate on Fridays? I also munched on some mixed nuts on my ride home and to the grocery store.

handstand

6:30pm:Dinner is fixed. Kept it simple tonight with my rosemary herbed chicken, garlic-roasted butternut squash and garlic mashed cauliflower. Can you tell my love for garlic??

photo 3

9:30pm:8 oz of chocolate almond milk–delish!

10:30pm:Lights out. Early morning Crossfit workout and lots to do on Saturday!

Eat clean, move more, spend time with family, value your sleep and make a point to have a little fun each day!


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Figge’s Favorite Groceries

grocery shoppingWith the success of  Figge’s Favorite Things blog post, I thought I would follow up with a list of some of my favorite foods that frequently occupy my shopping list. Years ago, my diet heavily consisted of processed luncheon meats, frozen dinners and snack bars. Today, fresh fruits, vegetables and meats are typically what fill up my grocery cart. This was no overnight process, but slowly, I began to step outside my comfort zone and taught myself how to prepare and cook with fresh ingredients. To stay healthy, I rely on clean, minimally processed foods. Combined with a healthy dose of physical activity each week, clean eating helps keep my cholesterol down, energy up and promotes a good night’s sleep.

  1. Eggs. Eggs have been hounded over the years for their fat and cholesterol content. However, with today’s research on eggs, we are learning that 1) the cholesterol found in eggs is not what is causing high cholesterol in individuals and 2) the benefits of the yolks include a Vitamin B12 source, eye-healthy lutein , zeaxanthin antioxidants, and choline, which is essential for cardiovascular and brain function.
  2. fresh-spinachSpinach. This green giant gets sautéed in with my eggs each morning and makes several appearances in other meals throughout the week.
  3. Peanut or almond butter. If I could eat almond butter every day, I would; but because the cost of it is often more than peanut butter, I tend to go back and forth between these heart-healthy fat and protein snack additions.
  4. Cauliflower. My kitchen often looks like a cauliflower war zone. For those of you that regularly cut up cauliflower, you know what I’m talking about! My preferred way of cooking it is steaming in a sauce pan and then mashing it in my food processor. Add a pinch of salt, garlic powder, onion powder, butter and garnish with chives and you have a great vegetable side dish (not to mention for the cost of $3 or less!)
  5. Spaghetti Squash. We have been having a lot of fun with spaghetti squash this winter. It is a great substitute for pasta in recipes. To me, it is not very tasty when served plain, but if you add mixed vegetables, seasonings, sauces or a homemade mayo to the mix, you’re set-to-go for a delicious meal.
  6. Chicken. This is the most popular protein consumed in our household. For that reason, I am constantly finding new ways to season and prepare it. We also consume beef, pork and fish but chicken definitely takes the podium for most consumed.
  7. Apples. This fruit is a good source of antioxidants and soluble fiber. I usually have at least one and sometimes two apples a day with my peanut or almond butter for heart-healthy, filling snacks.
  8. Whey protein powder. Since both my husband and I do Crossfit, we need a quick source of protein for our post-workout snacks. One scoop of protein powder poured in 8 oz. of almond milk allows my body to quickly refuel after a workout, promote lean tissue growth and speed up recovery time.
  9. Ground flaxseed. This antioxidant powerhouse can be easily mixed into recipes or sauces or can even be sprinkled on top of foods to add fiber, omega-3 and healthy lignans to any dish.
  10. Sweet potato. These Vitamin A giants interestingly are most often consumed with my breakfast meal. I’ll sauté a medium-large sweet potato in 1 Tbsp of coconut oil on Sunday nights and then portion out servings to grab and go for the week. NCI5_POTATO


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Challenge Accepted.

One of my addictions is the cooking competition shows on the Food Network. It amazes me how the chefs on the show Chopped will receive a “mystery basket” of ingredients and then turn those foods into a wonderful masterpiece. The whole concept of not using a recipe terrifies me! Sure, I’d consider myself a good cook, but I generally need to follow a recipe in order to make something edible. This past week, I decided to challenge myself with some leftover ingredients and create a new side dish. To my surprise, it came out quite tasty!

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Sautéed Vegetables with Tangy Mustard Dressing

  • 3 small-medium sweet potatoes, sliced
  • 1 sweet onion, sliced into thick wedges
  • 12 oz mushrooms, sliced into thick wedges
  • 4 garlic cloves
  • 1 cup of chopped asparagus
  • 1 Tbsp coconut oil

For the Dressing

  • 3 Tbsp olive oil
  • 1 Tbsp Dijon mustard
  • 1 Tbsp fresh dill
  • Salt and pepper to taste

1. Heat coconut oil over medium heat. Add sweet potatoes, onions, mushrooms and garlic and heat until sweet potatoes become slightly tender, stirring often.

2. Add asparagus and cook for an additional 4-5 minutes until asparagus becomes slightly tender.

3. Meanwhile, whisk all dressing ingredients together in small bowl.

4. Pour dressing over vegetables or serve as a dipping sauce on the side.


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Fall – The Season of Sweet Potatoes

Taking advantage of seasonal fruits and vegetables is a cost-effective way to consume healthy and nutritious foods all year long. The sweet potato is one fall vegetable that happens to be one of my favorite starches. If you asked me a year ago if I liked sweet potatoes, I probably would’ve responded with a big “Yuck!” The first time I tried sweet potatoes was at Thanksgiving. They were smothered in marshmallows and brown sugar and in my opinion, were a mushy mess. I later tried sweet potato fries and was also very disappointed. Knowing that sweet potatoes were good for me, I was bound and determined to find a way to prepare them that was to my liking.

steamables_sweet_lgDid you know sweet potatoes are actually not related to the potato family? They are a member of the morning glory family. Personally, I enjoy sweet potatoes with my eggs in the morning or roasted with mixed vegetables as a side dish for lunch and dinner. My favorite way to spice them is with garlic, sea salt and pepper. However, most people prefer using cinnamon, nutmeg or cloves. Sweet potatoes served with egg whites also make an excellent post-workout snack. If I’m in a rush, I grab a bag of steamable sweet potatoes at the supermarket and can have a quick side dish on hand in a matter of minutes.

A small sweet potato (about 5 inches long or about 1 cup) contains 112 calories, 2 grams of protein, 3.9 grams of fiber and is also a good source of potassium and Vitamin C. Sweet potatoes are most known for their content of Vitamin A and the antioxidant, beta-carotene which is excellent for skin and eye health. Beta-carotene is found within the deep orange pigment of the sweet potato. Other sources of (orange-pigmented) beta-carotene include carrots, pumpkin and squash and it is also found in green-pigmented vegetables such as spinach, broccoli and kale. Beta-carotene is best absorbed when it is consumed with a small amount of fat. This can be easily accomplished if you use a small amount of olive oil when sautéing or roasting your sweet potatoes. They also are a good source of Vitamin B6 which is essential for red blood cell formation and protein metabolism.

Using sweet potatoes in unconventional ways is a great method for consuming nutrients, especially for individuals with food allergies.  Here is a kid-friendly, gluten-free and dairy-free recipe for making:

Sweet Potato Pancakes

  • 2 small sweet potatoes
  • 2 eggs
  • 1/2-1 large banana
  • ¼ tsp baking soda
  • Pinch of salt, cinnamon, nutmeg and ginger
  • Canola, olive or coconut oil (for cooking)
  1. Wash and pierce potatoes with a fork; cover with a paper towel and microwave for 5-6 minutes until soft.
  2. In a food processor, add the scooped out portion of the flesh of the sweet potatoes, eggs and ½ – whole banana (for sweetness) and puree until smooth.
  3. Add baking soda and spices, to taste.
  4. Heat oil on skillet over medium heat. Scoop ¼ cup batter onto skillet and cook 2-3 minutes on one side. Flip carefully and cook an additional 1-2 minutes on other side.
  5. Serve with fruit, yogurt or your favorite breakfast protein for a balanced breakfast or serve by itself for a healthy, sweet treat.

A zesty way to roast potatoes in the oven:

Baked Spicy Sweet Potato Wedges

  • 2 sweet potatoessweetpotatowedges
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp chipotle powder
  • 1/8 tsp turmeric
  • 1 tsp salt
  • 1 tsp pepper
  • Juice of 1 lime
  • Olive oil (1-2 tsp)
  1. Preheat oven to 350oF.
  2. Slice potatoes into even wedges.
  3. Combine spices in a small bowl. In a larger bowl, add potato wedges and drizzle with olive oil. Add spices and lime juice; lightly toss together.
  4. Spread potatoes on baking sheet and bake 30-35 minutes, turning half-way through.
  5. Enjoy!

 

**Extremely high intakes of Vitamin A can lead to toxic levels in the body. Please consult with your physician if considering taking a Vitamin A supplement.

 

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