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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine: 1/ Sweet Potato Pancakes/Waffles Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Calories 309 Total Fat 1g Total Carb  35g Protein 40g 2/ Bacon ‘n Cheese Sweet Potato Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Calories 296 Total Fat4g Total Carb40g Protein25g 3/ Sweet and Spicy Sweet Potato Soup Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g 4/ Sweet Potato Fries/Chips Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Calories 109 Total Fat1g Total Carb23g Protein2g 5/ Sweet Potato Stir Fry Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Calories 296 Total Fat4g Total Carb30g Protein35g 6/ Sweet Potato Bread Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Calories 89 Total Fat 1g Total Carb 14g Protein 8g
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leanmeanworkoutmachine:

1/ Sweet Potato Pancakes/Waffles

Ingredients

  • 150 grams Sweet Potato, mashed
  • 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
  • 3 Egg Whites
  • 1/4 cup chopped Walnuts (optional)
  • 1/2 tsp Baking Soda
  • 1/2 tsp Nutmeg
  • 1 tbsp Cinnamon

Directions

  1. In a large bowl, mix all ingredients until smooth.
  2. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with cinnamon and sugar free syrup.

Nutrition Facts

  • Calories 309
  • Total Fat 1g
  • Total Carb  35g
  • Protein 40g

2/ Bacon ‘n Cheese Sweet Potato

Ingredients

  • 1 medium baked Sweet Potato
  • 1/2 cup Cottage Cheese
  • 2 tbsp Low-Fat Mozzarella Cheese, shredded
  • 2 slices Turkey Bacon (cut into small pieces)
  • 1 tbsp crushed Red Pepper
  • chopped Broccoli, to garnish

Directions

  1. Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
  2. Microwave for 1.5-2 minutes, or until cheese is melted.

Nutrition Facts

  • Calories 296
  • Total Fat4g
  • Total Carb40g
  • Protein25g

3/ Sweet and Spicy Sweet Potato Soup

Ingredients

  • 2 medium Carrots, peeled
  • 2 stalks Celery
  • 1 large Onion, peeled and halved
  • 3 tbsp Enchilada Sauce
  • 2 cloves Garlic, chopped
  • Salt and Black Pepper
  • 1 Bay Leaf
  • 5 cups Chicken Stock
  • 1 large baked Sweet Potato, cubed
  • Fat free Greek Yogurt for garnish

Directions

  1. Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
  2. Add carrots, celery and onion and cook for 5 minutes.
  3. Add the garlic, chipotle, and enchilada sauce and stir to combine.
  4. Stir in salt, pepper and a bay leaf and cook for 1 minute.
  5. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
  6. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
  7. Garnish with dollop of Greek yogurt.

Nutrition Facts

Amount per serving

  • Calories 207
  • Total Fat3g
  • Total Carb15g
  • Protein30g

4/ Sweet Potato Fries/Chips

Ingredients

  • 16 oz Sweet Potatoes
  • Choice of seasonings

Directions

  1. Preheat oven to 425.
  2. Cut up sweet potatoes (fries, wedges, whatever you prefer).
  3. Season and spray pan and sweet potatoes with Olive Oil Pam.
  4. Bake for 15-20 minutes or until golden brown.

Nutrition Facts

  • Calories 109
  • Total Fat1g
  • Total Carb23g
  • Protein2g

5/ Sweet Potato Stir Fry

Ingredients

  • 4 oz Pork Chop
  • 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
  • 1 cup cut Cabbage (I like purple, for the color)
  • 1/2 cup Cauliflower (again, purple)
  • 1/2 cup Broccoli
  • Salt and Pepper, to taste

Directions

  1. Place sweet potatoes in oven at 425 for 15 minutes.
  2. Meanwhile, cook pork chop on medium heat until done.
  3. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.

Nutrition Facts

  • Calories 296
  • Total Fat4g
  • Total Carb30g
  • Protein35g

6/ Sweet Potato Bread

Ingredients

  • 8 oz mashed Sweet Potato, without skin
  • 2 scoops Vanilla Whey
  • 1 cup Oat Bran
  • 2 Egg Whites
  • 2 tbsp Milk
  • 1/4 cup chopped Walnuts (optional)
  • 1/2 cup Splenda
  • 1 tsp Nutmeg
  • 1 tsp Vanilla
  • 1 Tbsp Cinnamon

Directions

  1. Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
  2. Mix whey and oat bran into medium bowl.
  3. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
  4. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
  5. Cool bread in pan on rack 15 minutes.

Nutrition Facts

  • Calories 89
  • Total Fat 1g
  • Total Carb 14g
  • Protein 8g
yogadinosaur: The very belated yam fry recipe! what you need: 2 yams 2.5 T coconut or olive oil sea salt cinnamon black pepper a knife a cookie sheet a spatula  an oven what you do: Preheat oven to 400 degrees Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways. Put yam wedges on cookie sheet and drizzle with 1.5 T oil. Massage oil into yams with hands to make sure everything is evenly distributed. Top with lots of cinnamon, sea salt, and pepper to taste. Massage again to make sure spices are evenly distributed. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven. Drizzle cooked yams with remaining oil. Devour! Serves 3-4 people  P.S. I like to dip mine in balsamic vinegar, so good :)
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yogadinosaur: The very belated yam fry recipe! what you need: 2 yams 2.5 T coconut or olive oil sea salt cinnamon black pepper a knife a cookie sheet a spatula  an oven what you do: Preheat oven to 400 degrees Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways. Put yam wedges on cookie sheet and drizzle with 1.5 T oil. Massage oil into yams with hands to make sure everything is evenly distributed. Top with lots of cinnamon, sea salt, and pepper to taste. Massage again to make sure spices are evenly distributed. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven. Drizzle cooked yams with remaining oil. Devour! Serves 3-4 people  P.S. I like to dip mine in balsamic vinegar, so good :)
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yogadinosaur: The very belated yam fry recipe! what you need: 2 yams 2.5 T coconut or olive oil sea salt cinnamon black pepper a knife a cookie sheet a spatula  an oven what you do: Preheat oven to 400 degrees Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways. Put yam wedges on cookie sheet and drizzle with 1.5 T oil. Massage oil into yams with hands to make sure everything is evenly distributed. Top with lots of cinnamon, sea salt, and pepper to taste. Massage again to make sure spices are evenly distributed. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven. Drizzle cooked yams with remaining oil. Devour! Serves 3-4 people  P.S. I like to dip mine in balsamic vinegar, so good :)
Zoom Info
yogadinosaur: The very belated yam fry recipe! what you need: 2 yams 2.5 T coconut or olive oil sea salt cinnamon black pepper a knife a cookie sheet a spatula  an oven what you do: Preheat oven to 400 degrees Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways. Put yam wedges on cookie sheet and drizzle with 1.5 T oil. Massage oil into yams with hands to make sure everything is evenly distributed. Top with lots of cinnamon, sea salt, and pepper to taste. Massage again to make sure spices are evenly distributed. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven. Drizzle cooked yams with remaining oil. Devour! Serves 3-4 people  P.S. I like to dip mine in balsamic vinegar, so good :)
Zoom Info
yogadinosaur: The very belated yam fry recipe! what you need: 2 yams 2.5 T coconut or olive oil sea salt cinnamon black pepper a knife a cookie sheet a spatula  an oven what you do: Preheat oven to 400 degrees Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways. Put yam wedges on cookie sheet and drizzle with 1.5 T oil. Massage oil into yams with hands to make sure everything is evenly distributed. Top with lots of cinnamon, sea salt, and pepper to taste. Massage again to make sure spices are evenly distributed. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven. Drizzle cooked yams with remaining oil. Devour! Serves 3-4 people  P.S. I like to dip mine in balsamic vinegar, so good :)
Zoom Info

yogadinosaur:

The very belated yam fry recipe!

what you need:

  • 2 yams
  • 2.5 T coconut or olive oil
  • sea salt
  • cinnamon
  • black pepper
  • a knife
  • a cookie sheet
  • a spatula 
  • an oven

what you do:

  1. Preheat oven to 400 degrees
  2. Take your yams and cut them into wedges. I like to cut them into slabs first then slice them longways.
  3. Put yam wedges on cookie sheet and drizzle with 1.5 T oil.
  4. Massage oil into yams with hands to make sure everything is evenly distributed.
  5. Top with lots of cinnamon, sea salt, and pepper to taste.
  6. Massage again to make sure spices are evenly distributed.
  7. Put into oven cook for 20 minutes then flip with spatula. Cook twenty more then flip again. Cook 15 more then take out of oven.
  8. Drizzle cooked yams with remaining oil.
  9. Devour!

Serves 3-4 people 

P.S. I like to dip mine in balsamic vinegar, so good :)

fit-and-slim: 50 EASY 3-INGREDIENT BREAKFASTS 1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseeds 2. Eggs, diced tomatoes and mushrooms3. Broiled grapefruit with honey and cinnamon4. Grilled salmon and asparagus with a poached egg on top5. Whole-grain waffles with berries and a drizzle of maple syrup6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)7. Avocado, mango and Greek yogurt, pureed in a blender8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup11. Cooked oatmeal, 1 tablespoon of peanut butter, 1 sliced banana12. Whole-wheat English muffin with egg and tomato13. Sautéed spinach and onions sprinkled with cheese14. Cottage cheese, cucumber and rice cakes15. Carb Balance flour tortilla, scrambled egg and smoked salmon16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash17. Eggs scambled with 1 roma tomato & fresh spinach18. Wheat toast, peanut butter and sliced bananas19. Trader Joe’s organic High Fiber O’s, fresh blueberries and skim milk20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave—that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs24. Corn tortilla scrambled together with one egg and fresh salsa25. Quinoa with pears and vanilla26. Honey-roasted peanut butter spread on a banana and rolled in coconut27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.28. Almond butter, whole-wheat toast and raisins29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!30. A small serving of last night’s leftovers, a piece of in-season fruit and a small glass of milk31. Black rye bread with slices of a salted avocado32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.33. Traditional oats (uncooked), almond milk and chia seeds. 34. Chopped cantaloupe or melon, mint and plain yogurt35. Whole-wheat waffle, natural peanut butter, sliced bananas36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds37. Grits with soy cheese and a poached egg38. Protein pancakes with almond butter and banana39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries40. Kashi cereal, Silk soymilk and fresh fruit41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese42. Plain yogurt, granola, agave nectar.43. Fresh fruit, whole-wheat toast and two eggs44. Eggs, oatmeal and fruit45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach46. Greek yogurt, fresh berries & Stevia smoothie47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries48. 9-grain toasted baguette topped, tomato slice and egg 49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk50. Summer vegetable hash with poached eggs and toasted nori What’s your favorite 3-ingredient breakfast?
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Nikon D5000
ISO
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f/1.8
Exposure
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50mm

fit-and-slim:

50 EASY 3-INGREDIENT BREAKFASTS

1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseeds 
2. Eggs, diced tomatoes and mushrooms
3. Broiled grapefruit with honey and cinnamon
4. Grilled salmon and asparagus with a poached egg on top
5. Whole-grain waffles with berries and a drizzle of maple syrup
6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)
7. Avocado, mango and Greek yogurt, pureed in a blender
8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty
9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese
10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup
11. Cooked oatmeal, 1 tablespoon of peanut butter, 1 sliced banana
12. Whole-wheat English muffin with egg and tomato
13. Sautéed spinach and onions sprinkled with cheese
14. Cottage cheese, cucumber and rice cakes
15. Carb Balance flour tortilla, scrambled egg and smoked salmon
16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash
17. Eggs scambled with 1 roma tomato & fresh spinach
18. Wheat toast, peanut butter and sliced bananas
19. Trader Joe’s organic High Fiber O’s, fresh blueberries and skim milk
20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt
21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie
22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave—that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter
23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs
24. Corn tortilla scrambled together with one egg and fresh salsa
25. Quinoa with pears and vanilla
26. Honey-roasted peanut butter spread on a banana and rolled in coconut
27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.
28. Almond butter, whole-wheat toast and raisins
29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!
30. A small serving of last night’s leftovers, a piece of in-season fruit and a small glass of milk
31. Black rye bread with slices of a salted avocado
32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.
33. Traditional oats (uncooked), almond milk and chia seeds. 
34. Chopped cantaloupe or melon, mint and plain yogurt
35. Whole-wheat waffle, natural peanut butter, sliced bananas
36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds
37. Grits with soy cheese and a poached egg
38. Protein pancakes with almond butter and banana
39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries
40. Kashi cereal, Silk soymilk and fresh fruit
41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese
42. Plain yogurt, granola, agave nectar.
43. Fresh fruit, whole-wheat toast and two eggs
44. Eggs, oatmeal and fruit
45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach
46. Greek yogurt, fresh berries & Stevia smoothie
47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries
48. 9-grain toasted baguette topped, tomato slice and egg 
49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk
50. Summer vegetable hash with poached eggs and toasted nori

What’s your favorite 3-ingredient breakfast?

soon2befit: hungryrunner: 6 Foods Every Runner Needs to Eat With the exception of pizza and bagels, all of these are pretty much my favorite foods. How fitting! Click the link to read more about why they are specifically awesome for runners! (Really, they are awesome for everyone though!) 1. Quinoa 2. Bananas 3. Sweet Potatoes 4. Beans 5. Non-fat Greek Yogurt 6. Flaxseed Runners, what foods would you add to this list? [image via Fit Sugar] I love sweet potatoes, omg.
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soon2befit:

hungryrunner:

6 Foods Every Runner Needs to Eat

With the exception of pizza and bagels, all of these are pretty much my favorite foods. How fitting! Click the link to read more about why they are specifically awesome for runners! (Really, they are awesome for everyone though!)

1. Quinoa

2. Bananas

3. Sweet Potatoes

4. Beans

5. Non-fat Greek Yogurt

6. Flaxseed

Runners, what foods would you add to this list?

[image via Fit Sugar]

I love sweet potatoes, omg.

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