Sweet Potato Pancakes May 18, 2013

Sweet Potato Pancakes

Sweet Potato & Buckwheat Pancakes

with cinnamon & walnuts

Sweet, nutty, nutritious, and crave-worthy.  Plan ahead for this recipe–you will want the cooked potato to have time to cool in the fridge overnight or for several hours.

Ingredients
Makes 1 hearty serving that can be eaten by one or shared by two

– 2 small sweet potatoes (choose smaller, or long and narrower potatoes for easier microwave baking)
– 1 1/2 tbsp 100% buckwheat flour
– 2 cage-free eggs (or one egg + 3 tbsp 100% egg white)
– Dash of cinnamon (to taste)
-light dash of salt
– 1 tbsp chopped walnut pieces

– 1 tsp 100% maple syrup (for topping)
– 1 tsp olive or canola oil to lightly grease pan

Method

1) MAKE AHEAD: Rinse sweet potatoes well and poke each several times with a fork. Place in microwave-safe dish with 2 tbsp water and microwave on high for 4-6 minutes until potato feels soft and well-cooked when poked with a fork. Place cooked potatoes carefully (they will be hot) in a closed container in the fridge overnight or for several hours until cook.

2) Remove  skin from cooled cooked potatoes and place flesh into a large bowl. Mix in all ingredients (except walnuts, maple syrup, and oil). Mash and mix the ingredients well until smooth then stir in walnuts.

3) Grease pan lightly with olive or canola oil and heat pan to medium-high heat. Carefully spoon out batter onto pan and press with metal spatula to flatten into pancake shapes. Allow batter to lightly brown on one side (about 1 minute) then flip and cook other side. Reduce heat when you add the second batch or if batter starts to brown to quickly.

4) Serve immediately with light drizzle of pure maple syrup. Top with additional walnut pieces if desired.

Pure Delicious Pecan Pie December 29, 2012

Pure Delicious Pecan Pie
with dates & fresh ginger 

Creamy, pure, & simple

I have moved this recipe to my new website! Find the recipe here. 

Flourless Spiced Butternut Squash Mini Pies October 3, 2012

Spiced butternut squash mini pies sprinkled with cinnamon.

 This post has moved to my new blog: purefitlosophy.com

Spiced Sweet Potato Smoothie May 5, 2012

Warm flavors and aroma of sweet potato, nutmeg, and cinnamon combine with cool, sweet frozen banana and silky almond milk.

I have moved this recipe to my new website! You will find it at Purefitlosphy.com. Enjoy!

Hot Cocoa that Loves You Back February 4, 2012

Rich, warm, drinkable cocoa so good you won't believe how good it is for you!

More Love Hot Cocoa
healthy twist on a cozy classic

Leave the packets behind. Artificial sweeteners, additives, who needs them? Ok, the “just add water” kind is great for camping but this choc-full-of-nutrient blend is almost as easy to make. A cup does wonders to satisfy those persistent chocolate cravings without gulping down hefty doses of saturated fat, sugar, and calories.

BREW IT
– 4-5 tsp unsweetened Cocoa Powder (alkali-free if possible)
– 3/4 cup Almond milk or Coconut Milk (or a mix)
-1-2 drops of Real Vanilla Extract
-Dash of cinnamon & nutmeg (optional)
-1/8 tsp Stevia powder OR  1/2 tsp Honey

In a microwave safe ceramic mug (no metal), spoon in cocoa powder then add almond or coconut milk. Add remaining ingredients except for honey–if you are using this instead of stevia–which can be added at the end. Stir ingredients and microwave on high for 1 minute and 30 seconds. Carefully remove mug and stir well.

Carrot Cinnamon Smoothie January 22, 2012

Carrots Smoothie- topped with Cinnamon & Ground Flax

Carrot Cinnamon Smoothie
with Strawberry & Mango

Ingredients
Serves 2

-4 oz 100% carrot juice
-3 large frozen organic strawberries
-1 fresh banana
-1/2 cup almond milk
-1/2 cup frozen mango chunks
-1/2 tsp cinnamon
-dash of turmeric

Garnish
-dash of cinnamon
-pinch of ground flaxseed
-a few carrot shreds (optional)

Method

1) Blend until smooth.

2) Top with ground cinnamon and ground flaxseed.

Nutrition Highlights: This smoothie is high in Vitamin A. Carrot juice is lower in sugars than many fruit juices and is used as an accent to the fruit and calcium-containing almond milk. Cinnamon and turmeric have valuable anti-inflammatory properties, adding to the health value of this smoothie without tarnishing the refreshing taste. Turmeric pairs well with sweet and tangy mango and cinnamon pairs well with the the radiant carrot flavor.

Cinnamon Yogurt Scones September 28, 2011

An adaptation from a simple yogurt bread that I have been playing with, these “Yogurt Scones” make for a healthy alternative to the high-fat originals (scones are usually made with sour cream).

Cinnamon Yogurt Scones

Ingredients (measurements are approximate)
Yield 6 scones

-1 cup white whole wheat flour
-3/4 cup nonfat plain European or Greek Yogurt
-1/4 cup raisins (or a bit less)
-1/4 cup chopped walnuts
-2 tbsp ground flax seed
-1 tbsp baking soda
-1 pinch salt
-2/3  cup warm water

Topping

-Brown sugar

-Cinnamon
-Olive oil

Methods

Preheat oven to 400ºF. Mix ingredients in large bowl (except for topping ingredients). Lightly grease pan with olive oil or use wax paper to line glass pan. Portion out 6-7 servings and place on pan. Make a thumbprint in the middle of each scone and sprinkle on brown sugar and cinnamon (about a pinch of each). Add just a drop or two of olive oil on the top of each scone. Bake for 20 minutes.

Nutrition Highlights

High in calcium (from yogurt), low in fat (nonfat yogurt used), and good source of whole grains (whole wheat flour).

Happy 4th of July! July 4, 2011

Red, white & blueberries

Healthy 4th of July Snack Ideas

Celebrate with these colorful snacks that are ripe with flavor and nutrition!

1. Red, White, & Blueberries

Ingredients: Non-fat plain yogurt (FAGE 0% plain Greek is my favorite), organic strawberries, organic frozen blueberries.

2. Blue Corn Chips & Zesty Salsa

Ingredients: Blue corn chips (no salt added) and your favorite salsa.

3.  Watermelon & Feta Salad

Ingredients: Watermelon, feta cheese, red wine vinegar, sweet onion, fresh mint, olive oil, salt & pepper

4. Roasted Tomatoes with Blue Cheese & Bulgar

Ingredients: Fresh tomatoes, bulgar (cracked wheat), blue cheese, chopped shallot. Cut off tops of the tomatoes and roast with shallot slices on top in the oven at 475° for 5 to 7 minutes. Top with cooked bulgar and blue cheese crumbles.

5. Blackberry Sorbet with Fresh Raspberries & Whipped Cream

Ingredients: Blackberry sorbet, raspberries (fresh or frozen), 1 small portion of real whipped cream (about 1 tablespoon). Top whipped cream with a dash of cinnamon.

Greek Yogurt Study Snack December 14, 2010

Greek Yogurt Study Snack

Greek Yogurt Study Snack

It’s finals week for me… which means I won’t pick up on regular posting until Saturday.

I couldn’t resist sharing my favorite snack of the day however: FAGE non-fat plain Greek yogurt scooped onto a bed of frozen strawberries (slightly thawed) and topped with a dusting of cinnamon and turmeric. The was the best not-guilty pleasure food I’ve had all day. I let the strawberries thaw for about 20 minutes at room temperature before adding the yogurt so they would be soft enough to blend with the yogurt when I stirred everything together before taking the first bite. It was so deliciously creamy and satisfying but (unlike some of the other things I’ve had today) was also a wonderfully nutritious, low cal study snack.

Nutrition Highlight: While non-fat, plain Greek yogurts are among the healthiest foods in the dairy aisle, the kinds with added fruit usually don’t add the fruit alone. Instead, these often add extra sugar and a fruit syrup of some kind. There are still plenty of healthy qualities (like high calcium and protein) to these fruity Greek yogurts but to optimize the nutritional value of your snack add your own fresh or frozen fruit to plain yogurt instead. You’ll get all the flavor without going too sweet.

Healthy Dessert 3: Sweet Cinnamon Turmeric Plantain November 15, 2010

Pan-Fried Sweet Cinnamon Turmeric Plantain

Pan-fried Sweet Cinnamon Turmeric Plantain: Add ~1tsp olive oil to pan and set at medium to high heat. Slice a fresh, ripe plantain and add slices to pan. Top with powdered cinnamon and turmeric and just a dash of brown sugar or honey. Go easy on the turmeric, which gives the dish the bright yellow color and is a strongly anti-inflammatory spice. The fresh ripe plantain actually started off with a mild yellow color with an almost peachy hue.

Learn more about plantain (which is similar but not the same as a banana) and how to use it in one of my all-time-favorite smoothies here.