Sweet
Potato Casserole
(Makes 8 small servings)
Topping Ingredients
1 cup pecan pieces
1/4 cup honey
1/4 cup whole wheat pastry flour
1 tbsp. safflower oil
1/2 tsp. cinnamon
Filling Ingredients
3 lbs sweet potatoes
1/2 cup clean orange juice
1-1/2 tsp. cinnamon
3/4 tsp. ground nutmeg
1 tbsp. honey
TOPPING DIRECTIONS
– In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.
– Spread out mixture the best you can on a parchment lined cookie sheet.
– Bake at 350 degrees F. for approximately 10-15 minutes. The mixture should have a nice golden color to it.
– Remove from oven and allow to cool.
– Transfer small portions to a large cutting board and chop roughly. Set aside.
CASSEROLE DIRECTIONS
– Wash the sweet potatoes and rub with oil. Place on a parchment lined cookie sheet and bake until easily pierced with a fork (about 30-40 minutes).
– Remove from oven and allow to cool until you can handle them without burning yourself.
– Peel the potatoes and place the inside in a large mixing bowl.
– Add all other filling ingredients and mash with a potato masher or blend with a hand blender.
– Transfer the potato mixture to a serving bowl. Sprinkle the pecan topping evenly over the potatoes.
– Serve.
Note: you will most likely have some topping left over depending on the size of the dish you use. The leftovers are great for topping oatmeal or mixing in with granola.
(Makes 8 small servings)
Topping Ingredients
1 cup pecan pieces
1/4 cup honey
1/4 cup whole wheat pastry flour
1 tbsp. safflower oil
1/2 tsp. cinnamon
Filling Ingredients
3 lbs sweet potatoes
1/2 cup clean orange juice
1-1/2 tsp. cinnamon
3/4 tsp. ground nutmeg
1 tbsp. honey
TOPPING DIRECTIONS
– In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.
– Spread out mixture the best you can on a parchment lined cookie sheet.
– Bake at 350 degrees F. for approximately 10-15 minutes. The mixture should have a nice golden color to it.
– Remove from oven and allow to cool.
– Transfer small portions to a large cutting board and chop roughly. Set aside.
CASSEROLE DIRECTIONS
– Wash the sweet potatoes and rub with oil. Place on a parchment lined cookie sheet and bake until easily pierced with a fork (about 30-40 minutes).
– Remove from oven and allow to cool until you can handle them without burning yourself.
– Peel the potatoes and place the inside in a large mixing bowl.
– Add all other filling ingredients and mash with a potato masher or blend with a hand blender.
– Transfer the potato mixture to a serving bowl. Sprinkle the pecan topping evenly over the potatoes.
– Serve.
Note: you will most likely have some topping left over depending on the size of the dish you use. The leftovers are great for topping oatmeal or mixing in with granola.
Deviled
Eggs
INGREDIENTS
6 hard-boiled eggs
3 tbsp of fat free Greek yogurt
1 ½ tsp of Dijon mustard
2 tsp of fresh chopped dill
Salt and pepper to taste
A few pinches of cayenne pepper or paprika
DIRECTIONS
Cut hard-boiled eggs in half-length wise. Separate egg yolks from the egg whites and place in a small bowl.
Add yogurt, and Dijon mustard to the yolks and combine well. Stir in dill and season with salt and pepper to taste.
Fill each egg white half with a heaping tablespoon of yolk mixture. Sprinkle with cayenne pepper or paprika and enjoy!!
Makes 6 servings.
6 hard-boiled eggs
3 tbsp of fat free Greek yogurt
1 ½ tsp of Dijon mustard
2 tsp of fresh chopped dill
Salt and pepper to taste
A few pinches of cayenne pepper or paprika
DIRECTIONS
Cut hard-boiled eggs in half-length wise. Separate egg yolks from the egg whites and place in a small bowl.
Add yogurt, and Dijon mustard to the yolks and combine well. Stir in dill and season with salt and pepper to taste.
Fill each egg white half with a heaping tablespoon of yolk mixture. Sprinkle with cayenne pepper or paprika and enjoy!!
Makes 6 servings.
Baked almond and asparagus
Ingredients:
-1 lbs broccoli
- 1 tsp garlic powder
- 1/2 cup almonds chopped
- 1 tsp olive oil
- 1/2 cup parmasean cheese
- 2 tsp dried basil
Place all ingredients in a food processor (except asparagus) and process. Spread asparagus on a baking sheet lined with parchment paper. Spray lightly with olive oil. Sprinkle asparagus with the nut mixture. Bake at 350 degrees until it reaches the done-ness that you prefer!
Ingredients:
-1 lbs broccoli
- 1 tsp garlic powder
- 1/2 cup almonds chopped
- 1 tsp olive oil
- 1/2 cup parmasean cheese
- 2 tsp dried basil
Place all ingredients in a food processor (except asparagus) and process. Spread asparagus on a baking sheet lined with parchment paper. Spray lightly with olive oil. Sprinkle asparagus with the nut mixture. Bake at 350 degrees until it reaches the done-ness that you prefer!
Side Salad
Ingredients:
- Spring mix salad or I even like all Spinach in mine
- Sliced Strawberries
- Slivered almonds
-feta cheese
-light balsamic vinaigrette dressing (Ken's doesn't have high fructose corn syrup)
- red onion
-sliced mushrooms
Ingredients:
- Spring mix salad or I even like all Spinach in mine
- Sliced Strawberries
- Slivered almonds
-feta cheese
-light balsamic vinaigrette dressing (Ken's doesn't have high fructose corn syrup)
- red onion
-sliced mushrooms
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