Crispy Baked Sweet Potato Fries
4-5 Sweet Potatoes, peeled and sliced into ½-inch thick fries
5 Tbs vegetable oil
1 Tbs cornstarch
1 tsp salt
Heat oven to 450⁰F. Get ready to MICROWAVE potatoes (yes, microwave – it gets the moisture out and allows starch granules to absorb moisture and therefore get fluffy). Place potatoes in a bowl, wrap tightly with plastic wrap and microwave until the edges become translucent (3-5 minutes), shaking halfway through. Cool potatoes on a cooling rack and blot with paper towels – you really want them as dry as possible.
Place 4 Tbs oil in a rimmed baking sheet and warm it in the oven until just rippling/smoking (5-7 minutes). Whisk remaining tablespoon of oil in a bowl with cornstarch and salt. Add potatoes and coat thoroughly.
Arrange potatoes in a single layer on the hot baking sheet and bake until well-browned and crisp (25-35 minutes) flipping potatoes halfway through cooking. Transfer to a paper towel-covered plate and blot oil with more paper towels and serve.
Sweet Potato Pudding
Sweet potatoes are nutritional power houses, taste awesome, and provide complex, slow digesting carbs. Oh, and did I mention that they taste awesome?
But when you’re shooting for 200 grams of protein a day, a sweet potato for a snack isn’t going to get you there. So I started experimenting, and found they taste great mashed and mixed with Greek yogurt.
Another thing I had been mixing with Greek yogurt was peanut butter and protein powder, so that got me thinking, why not marry them all together? What I ended up with was simple, delicious Sweet Potato “Pudding.” It might sound weird, but trust me, it’s really good!
1 cup mashed sweet potato (or 2/3 a medium-large spud)
1/2 cup 2% Greek yogurt (Chobani or Fage are my favorites)
2 tablespoons all natural peanut butter
1 scoop chocolate protein powder
Optional: Dash of cinnamon and a dash of cayenne pepper
Mix mashed potatoes and peanut butter in a big bowl, stirring until well combined. Add yogurt, then protein powder, and stir until mixture is smooth and creamy.
Nutrition is dependent on your protein powder and yogurt. I eat the whole thing either as my second breakfast on workout days or as lunch.
Sat. fat: 1.5g
(This is 14 Weight Watchers points.)
Oven Roasted Broccoli
1 bunch Broccoli crowns, rinsed and trimmed
2 Tbs Olive Oil
2 cloves Garlic, minced
1/2 tsp Kosher Salt
1/4 tsp Black Pepper, freshly ground
1/3 cup Panko Bread Crumbs
1/4 cup Sharp Cheddar cheese, finely grated
Preheat oven to 425 degrees F.
Wash the broccoli and cut the florets into bite size pieces. Place the broccoli into a mixing bowl and toss with the olive oil, garlic, kosher salt and pepper and set aside. Spread the panko into a 13 by 9-inch metal cake pan. Place into the oven for 2-3 minutes or until lightly toasted. Add the toasted panko to the bowl with the broccoli mixture. Toss to combine. Return the mixture to the pan. Place in the oven and roast for 20 minutes. Toss in the cheese and serve immediately.
Banana Nut Bread (makes one 8-inch loaf)
2 cups (10 ounces) unbleached all-purpose flour
3/4 cup (5 1/4 ounces) sugar
3/4 teaspoon baking soda
1/2 teaspoon table salt
3 very over ripe bananas, mashed well (about 1 1/2 cups)
1/4 cup plain yogurt
2 large eggs, lightly beaten
6 tablespoons unsalted butter, melted and cooled
1 teaspoon vanilla extract
1 1/4 cup walnuts or pecans, toasted and chopped coarse
Adjust an oven rack to the lower-middle position and heat oven to 350 degrees. Grease and flour a 9 by 5-inch loaf pan; set aside.
Whisk the flour, sugar, baking soda, and salt together in a large bowl; set aside.
Mix the mashed bananas, yogurt, eggs, butter, and vanilla together with a wooden spoon in a medium bowl. Lightly fold the banana mixture and nuts into the dry ingredients with a rubber spatula until just combined and the batter looks thick and chunky. My batter was still a little powdery and it turned out fine. DO NOT OVER MIX THE BATTER. Scrape the batter into the prepared loaf pan and smooth the surface with the rubber spatula.
Bake loaf until the loaf is golden brown and a toothpick inserted in the center comes out clean, about 55 minutes. Cool in the pan for 5 minutes, then transfer to a wire rack.
This is an awesome way to get your required veggies!
2 cups plain yogurt (FULL fat, not non-fat)
1 Tbsp. mint flakes
1 Tbsp. garlic powder
2 tsp. crushed red pepper flakes
2 tsp. salt
1 tsp. black pepper
(note: above measurements for spices and herbs are approximate. use more or less of each to taste)
1 ½ Tbsp. olive oil
1. Combine spices in a small bowl.
2. Add the olive oil and mix well. Make sure all of the spices are moistened. Let sit for about 5 minutes. The purpose of the olive oil is to “bloom” the spices and bring out their flavors.
3. Combine the spice mix with the yogurt. Make sure the spices are well distributed throughout the yogurt.
4. Cover and refrigerate for 4 hours or overnight. The longer the time between preparation and consumption, the more intense the spicy flavor.
Serve as an accompaniment to cut-up raw vegetables such as green/red/yellow sweet peppers, carrots, celery, broccoli, radishes, pita chips, etc.