Most beginners think that once you start eating healthy that your food must taste bland. Oh, no way! Not here. One of the first recipes that we introduce to our new members is healthy carbs that WON’T leave you feeling bloated, puffy, or having a massive 2 pm crash later (more to the story on the 2 pm crash but I’ll save that for another time)
Sweet Potato Fries
- 4 Cups sweet potatoes, peeled and cubed or fry cut
- cooking spray
- 1 Tbsp cornstarch, *optional
- Onion powder, to taste
- Garlic powder, to taste
- Dried rosemary, to taste
- Popcorn seasoning, to taste
*or sub in any seasoning of choice
- Total recipe 99g of Carbs
- 4 equal portions 25g of carbs
- 3 equal portions 33g of carbs
- Preheat oven to 425
- Add sweet potato cubes to a large bowl.
- Spray cubes with cooking spray of your choice.
- If using cornstarch, toss potatoes with cornstarch, then spray lightly with cooking spray again.
- Sprinkle with onion powder, garlic powder and dried rosemary.
- Spread in an even layer on a sprayed baking sheet.
- Bake 30 minutes, rotating pans halfway through.
- Turn off oven and leave sweet potatoes on pans in the oven while it slowly cools.
- Toss finished sweet potato cubes with popcorn seasoning if desired.
*Can add in 1 Tbsp cornstarch for slightly crispier potatoes if you don’t mind the extra carbs
Herbed B.E.P. Jasmine Rice
- 4 cups jasmine rice, cooked
- 3 cups black-eyed peas
- 1 onion, chopped
- 1⁄4 cup water
- 1 tbsp olive oil
- 2 garlic cloves, minced
- 2 celery stalk
- 1 red pepper, chopped
- 1 tsp hot sauce
- 1⁄2 cup fresh parsley
- 1 tbsp oregano
- Salt and pepper
- Total Recipe: 66g of protein, 354g of carbs
- 8 Equal Servings: 8g of protein, 44g of carbs
- 6 Equal Servings: 11g of protein, 59g of carbs
- Cook rice separately.
- In a cooking pan, coated with olive oil, over medium-high heat, sauté onion, garlic, celery and red pepper for about 4 minutes or until veggies are tender
- Add water, bring to a boil
- Add peas, rice, hot sauce, parsley, oregano, salt, and pepper. Simmer for about 5 minutes 6. Bake for about 20 to 30 minutes, until cooked.
Cinnamon and Vanilla Apple Chips
- 2 medium apples 50
- SF vanilla syrup
- coconut oil spray
- fine sea salt
- Total recipe 50g of carbs
- 2 equal portions 25g of carbs
- 250 oven
- Use a mandolin (if you have one) to uniformly thinly slice your apples. Add slices to a bowl.
- Drizzle apple slices with SF vanilla syrup and toss to coat.
- Place cooling racks on rimmed baking sheets and spray racks with coconut oil spray.
- Place apple slices in a single layer on the oiled racks.
- Sprinkle with cinnamon and sea salt.
- Bake about 1 hour, or longer if your slices are thicker.
- Watch carefully to avoid burning.
- Slices will crisp up after removing from the oven!
Lemon and Cinnamon Sweet Potatoes
- 3 large sweet potatoes
- 1.5 cups no sugar added apple juice
- 1 tsp nutmeg
- 1 tsp cinnamon
- 1 tsp fresh lemon zest
- 3 tbsp olive oil
- 2 tbsp lemon juice
- Total Recipe 6g of protein, 198g of carbs, 42g of fat
- If divided into 6 equal servings 1g of protein, 33g of carbs, 7g of fat
- Preheat oven to 375°F.
- Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven
- Drain sweet potatoes and set aside to cool. Peel if desired. Cut into rounds 1⁄4-inch thick and lay them in a baking dish coated with cooking spray. Don’t overlap the pieces of potato.
- In a saucepan place apple juice, nutmeg, cinnamon, lemon zest, and salt. Simmer over low heat for 10 minutes.
- Add olive oil and lemon juice. Stir well. Pour over the sweet potatoes.
- Place the baking dish in the oven and bake the sweet potatoes for 20min Let cool off for 20min
Apple Cinnamon Muffins
- 3⁄4 cup UNcooked oatmeal
- 1⁄4 cup oat bran
- 1 tbsp coconut flour
- 6 egg whites
- 1⁄2 scoop vanilla protein powder *(optional)
- 1⁄4 tsp baking soda
- 1⁄2 tsp stevia
- 1 tbsp flax oil
- 1 diced apple
- 2 tbsp unsweetened applesauce
- 1⁄2 tsp cinnamon
- 1⁄2 tsp vanilla extract
- Total Recipe: 30g of protein, 180g of carbs
- Individual servings will vary on muffin cooking pan portion size
- In a blender, mix all the ingredients (except for the diced apple). Blend until the mix gets thick.
- Add the diced apple and stir (with a spoon or a spatula)
- Pour the mix into a muffin cooking pan, and cook at 350°F. until cooked (about 30 minutes).
Sweet Potato Chowder
- 1 large sweet potato, cubed
- 1 cup corn
- 1.5 cups skim milk (or almond milk)
- 2 cups low-sodium chicken broth
- 1⁄4 cup fresh parsley, chopped
- Total Recipe: 144g of carbs
- 4 Equal Servings: 36g of carbs
- In a saucepan, combine chopped potato, and broth. Bring to a boil. Then, reduce heat and simmer, uncovered, about 12 minutes or until potato is tender, stirring occasionally.
- Remove from heat. Do not drain. Using a potato masher, mash potato until mixture is thickened and nearly smooth.
- Stir in corn, milk, sweet potato, and pepper into potato mixture in saucepan. Bring to a boil and reduce heat. Cover and cook for another 15 minutes or until the turkey is cooked.
- Sprinkle with parsley before serving.
- 1 cup quinoa (measured dry)
- 1 cup orange juice
- 2 tsp orange zest
- 3 scallions, finely chopped
- 3⁄4 cup water
- 1 tbsp olive oil
- 1 tbsp cumin
- 1 garlic clove, minced
- 1⁄4 tbsp fresh basil, chopped
- 3 tbsp fresh cilantro
- 1 cup frozen peas
- Salt to taste
- Total Recipe: 32g of protein, 168g of carbs, 20g of fat
- 4 Equal Servings: 8g of protein, 42g of carbs, 5g of fat
- In a saucepan, combine quinoa, orange juice, water, cumin, and salt. Bring to a boil. Reduce heat and simmer, covered for 15 minutes or until liquid is absorbed and quinoa is cooked
- In a cooking pan, coated with olive oil, over medium-high heat, sauté garlic, scallions, and peas for about 3 minutes
- Transfer quinoa into a big bowl and add pea mixture, cilantro, basil, and orange zest
In Health and Awesomeness,
Travis Merritt, BS, CPT, (and other cool letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.
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