HOW TO: Baked Sweet Potatoes in 10 minutes

This is SO easy! If you can use the microwave, you can make this! WOOHOO!

I give you...

The Sweet Potato!

Sweet potatoes are Nutritional SUPERSTARS!

They are filled with carotenoids (an antioxidant), Vitamin C (another antioxidant), FIBER, iron, and potassium!

And at only 160 calories, it just can't be beat!

I. Love. Sweet Potatoes. I want to marry them. Yes, I love them that much.

Okay, that's enough talking, let's get cooking (and eating!).

First, scrub that lil' tuber clean.  Get any dirt and grime off, but DON'T peel it! You want to save those nutrients!

Next, place your sweet potato in a microwave safe bowl and poke that baby up, down and around.

Play nice...

Now stick the bowl in the microwave. I usually top it with a paper towel just in case we have an accidental explosion. So far, so good though...

Cook for 5 minutes. Flip. Cook for another 5 minutes. You may hear a hissing sound, but don't worry, that's normal.

Give the little guy a squeeze now. Be careful, it's hot! If it's still a little hard, blast it again for another 2 minutes.

Let your sweet potato sit for a couple minutes, then slice it open and add toppings!

I like a little unsalted butter and cinnamon.

To die for.

Dig in and ENJOY!

Quick 'n Delicious, Healthy Eats

Remember this picture from yesterday?

See all those delicious grains in the corner there?  Well that is what fuels my addiction for this:

Heaven sent, I tell you.

I think I may have a problem.

Blueberry Blast Oatmeal

• Superhero Oatmeal
• 2 T Chia Seeds
• 1/2 C Kashi Go Lean
• 2 T Coconut Shreds
• 1 T Honey
• BIG handful of delicious blueberries

 The deciousness continued into lunch.

Health is happiness.

• Slice of Marathon Bread topped with Roasted Red Pepper Hummus
• Baby Carrots
• Peach Chobani Yogurt

• 2 C Organic Spinach, Arugula and Radicchio Blend
• 2 Mushrooms
• 1/4 Chopped Red Bell Pepper
• 2 T Goat Cheese
• 1 T Balsamic Vinaigrette

I was craving sweets, so I incorporated that into dinner.

• 2 Slices Multi-Grain Bread
• 2 T Sunbutter
• 1 Banana
• 1 T Honey Drizzle

Life doesn't get much better than this?  Is it wrong that food makes me so happy? I don't think so. :)

Happy Tuesday!  I'm off to the Public Market!

Tropical Treat Oatmeal

Oh yes my friends.  This picture says it all.  Superhero Oatmeal topped with fresh pineapple, strawberries, coconut and a drizzle of honey.

You. must. eat. this.

Recipe

4 C Rolled Oats

1 C Lecithin Granules

1 C Sunflower Seeds

1 C Sliced Almonds

1 C Ground Flax Seed

1 C Wheat Germ

1/2 C Raisins

2 C Oat Bran
1 C Cubed Pineapple
1/2 C Sliced Strawberries
2 T Coconut
1 T Honey

Have a wonderful weekend!

B. Bread

I have been through the ringer and back.  I feel torn down and beat up.  I woke up needing a little somethin' somethin' to get me through this day. I think that baked goods might do the trick.

I am naming this little treat B. Bread not just because it is made with delicious blueberries and bananas, but also because the boyfriend and I broke-up.  I've got the blues, but it's bittersweet, because his sister and brother-in-law had their beautiful baby girl last night. (Congratulations you two! She's perfect.)

A baby is God's opinion that the world should go on. -Carl Sandburg

Isn't this quote perfect for the occasion? So go on I must.  On to baking healthy and delicious B. Bread!

First, round up all your ingredients.

• 2 C Whole Wheat Flour
• 3/4 C Organic Raw Sugar
• 1 1/2 tsp Baking Powder
• 1/2 tsp Salt-Sense
• 3/4 C Orange Juice
• 1 Banana, mashed
• 1 Tbs Ground Flax
• 3 Tbs Water
• 1 C Frozen Blueberries

As you can see, this is a Vegan Recipe - No need for Eggs or Butter!

Pre-heat your oven to 350 and prep your 9x5 Loaf Pan. Spray the pan with a little PAM and cut a piece of parchment paper to fit the bottom.  This allows the bread to release nice and easy once it's baked.

Next, in a large bowl combine your flour, sugar, baking powder, and salt.

King Arthur 100% Whole Wheat Flour

Wholesome Sweeteners Organic Turbinado Raw Sugar

Add your blueberries and toss gently to coat.

In a smaller bowl combine the ground flax and water and wisk until mixture becomes somewhat unified and gelatinous.  Add in the mashed banana and orange juice.

I like to make big messes when I bake. :)

Now take you orange juice mixture and add it to the flour mixture and stir until just combined.  Be careful not to overmix!

Mmmm! :)
The best part about Vegan baking is you can eat the dough without any worry of getting sick!

Spoon the batter into the loaf pan and spread evenly.  

I sprinkled a little extra sugar on top, too!

Now comes the easy part: Pop it in the oven for 60 minutes.

Once your timer goes off, remove the pan from the oven and let set (in pan) for about 10 minutes.

Oooh, Ahhh! 

Looks pretty, doesn't it?

After 10 minutes, flip your loaf pan and the bread should easily slide out.  If you have any difficulty, place a plate over the top of the loaf pan, flip the entire thing as a unit, and tap the bottom of the loaf pan until the bread pops out. 

Let it cool completely before you dig in.  Trust me.  The longer you let quick breads set, the better.

 

A nice crispy crust and a delicious, dense, moist inside.  Just what the doctor ordered.

It seems like baking B. Bread has brightened my day.  I hope it does the same for you!

Baked Kale Chips: Oil and Vinegar Style

Annnddd...we're back. So sorry. I have just been running around, unfocused, with a million and one things to do, not accomplishing much... I like to call it spring-marathon-brain (only 19 days!). But now it seems like I'm back on track.

So, what'd you miss when I was away?

KALE CHIPS!

Woo-hoo! Oh yes. I jumped on the bandwagon and whipped up my own batch. Let me tell you, DE-LISH!

Go on, get yourself a nice big bunch and preheat your oven to 375.

First, you want to cut out the bitter stem.

Then rip the kale leaves into chip size pieces.

I decided to do a little oil and vinegar mix.

Grab a big bowl and toss your kale in:

• 1 Tbs Olive Oil
• 1 Tbs Vinegar
• 1 tsp Salt Sense

Take you cookie sheet and lay down some parchment paper.

Spread out your kale and pop in the oven for about 15 minutes.

Before.

After.

Ohhh, so light and crisp and and delicate and delicious. 

I almost polished off the whole batch!

More of these will definitely be in my future!

A Special Delivery PLUS Banana Bread in a Bowl Oatmeal

Guess what came in the mail today!

Oh yes, I broke down and bought my ABSolute (pun intended) favorite piece of gym equipment off of e-Bay.

Call me silly, but I am obsessed with the Ab Wheel.  Ever since my mom got one off an infomercial many moons ago up, until I was re-introduced to one at the RIT gym, I have been in love.

I can not find a single pilates class, machine, or exercise video that kills my abs like this little baby.  All you have to do is get in a modified push-up position, hold the handles, and roll in and out. Don't forget to keep your tummy tucked to support your back!

I cannot wait for the pain I'm going to be in tomorrow. Ehhh- Call me a masochist! :)  

Speaking of pain, this definitely was NOT.

I like to call it Banana Bread in a Bowl Oatmeal.

• 1 Banana
• 1 Tbs Honey
• 1 tsp Cinnamon
• 1 Tbs Chia Seeds
• 1/2 C Oats

Delish!

Happy April Fools!

Un-Boring Chicken Tenders

After a long day at school, all I want to do is relax and eat a good meal (and maybe enjoy a big glass of wine too!).  Being uncreative tonight, I found a recipe on The Healthy Apron, for Baked Parmesan, Basil and Garlic Chicken Tenders with Honey Mustard Dipping Sauce. Doesn't your mouth start watering just at the sound of that? Mmmm. :)

So, I grabbed a few frozen chicken tenders out of the freezer and let them begin to thaw as I ran to the grocery store for a few ingredients.

Here's your shopping list:

• 1/4 C Hellman's Olive Oil Mayonnaise
• 1/4 C Honey
• 1/4 C Dijon Mustard
• Dash of Cayenne Pepper
• 1/2 tsp Dried Oregano
• 1/2 tsp Dried Rosemary
• 1/4 tsp Cumin
• 1/4 tsp Salt Sense
• 1 1/2 Tbs Extra Virgin Olive Oil
• 1 Tbs Fresh Basil, minced
• 1 Garlic Clove, minced
• 2 Tbs Grated Parmesan Cheese
• 1/4 tsp Salt Sense

 The first thing you want to do is mix up your Honey Mustard Dipping Sauce so the flavors have time to blend (30 - 60 minutes will do the trick).

Add 1/4 C Honey, 1/4 C Olive Oil Mayonnaise, 1/4 Dijon Mustard, Dash of Cayenne Pepper, and Salt and Pepper to taste. Mix well and Refrigerate. (P.S. The extras will make for a GREAT salad dressing or sandwich spread tomorrow)

In a small bowl combine 1/2 tsp Dried Oregano, 1/2 tsp Dried Rosemary,1/4 tsp Cumin, and 1/4 tsp Salt Sense.

Place your chicken tenders on a baking sheet using my tinfoil trick and top with your seasoning mix.

Pop the tenders into the oven at 425 degrees for 15 - 20 minutes.

While your chicken is baking, whip up your Parm-Basil-Garlic Topping.

Mince 1 Clove of Garlic and 1 Tbs of Fresh Basil.

Add that to 1 1/2 Tbs Extra Virgin Olive Oil, 2 Tbs of Parmesan Cheese and 1/4 tsp Salt Sense.

Once your chicken is done, top each with a little of your Parm-Garlic-Basil mixture.

Yum! 

I straight-up poured the Honey Mustard Dipping sauce right on top of the chicken, but you can be civilized and put it on the side in a little cup. :)

I added a couple slices of bread and butter.  (I found a loaf of bread at Wegmans called Marathon Bread. How could I resist?!)

And a Spinach salad with Strawberries, Chia Seeds, Sesame Seeds, and Balsamic Vinaigrette.

Makes for a delicious meal AND easy clean up, which I love.

Now, time for bed so I can get up to run 9 miles tomorrow morning.  Sweet dreams!