Not Your Average Mashed Potatoes

Eeek! It's Thanksgiving already. Seems like just yesterday we were giving recipes and tips for the beginning of tailgating season. Last week we gave you a delicious and healthier alternative to Pecan Pie  and this week we are looking at a healthier and more nutritious way to make a favorite side dish: mashed potatoes.

Potatoes get a bad rap in the fitness world. People claim that they are empty calories, or just starch. But actually, they are incredibly nutritionally dense. That's why the Irish hailed them as a miracle crop!  They contain healthy antioxidants, vitamins and have been shown to lower blood pressure. (See HERE for full nutritional profile)

At the same time, the sweet potato has even more healthy stuff. Sweet Potatoes have high amounts of vitamins, just as the regular potato does, but they have added anti-inflammatory nutrients, and blood sugars regulating benefits. Full Nutritional Profile.

Since both are so healthy, why not…combine them?

Gold and Sweet Mashed Potatoes

Gather:
1 lb Yukon Gold Potatoes-peeled and cut into 1 inch chunks
1 lb Sweet Potatoes- peeled and cut into 1 inch chunks (personally, I like the skin. If you like you can keep it on)
1/2 cup low fat milk (or broth)
2 tbsp coconut oil or butter
1 tsp brown sugar
1 tbsp salt
1/2 tbsp black pepper

Method:

1. Place potatoes and sweet potatoes in a large saucepan, adding enough water to cover the potatoes.
2. Cook until very soft, about 25 minutes.
3. Drain the potatoes, then mash them in the pot to the desired consistency. 
4.  Melt coconut oil or butter in a small bowl in the microwave, 30 seconds or so. (Alternatively, place in a small saucepan and heat over medium until melted.) 
5. Stir in milk or broth, coconut oil (or butter) mixture, sugar, salt and pepper into the mashed potatoes until eel combined.

Enjoy,  Happy Thanksgiving from us at Norton!

photo courtesy of Pinterest

Paleo-Pecan Pie Bars

image pinterest

Here in the South, Thanksgiving just wouldn't be the same without Pecan Pie. It's tradition, it's delicious… it's necessary.

But, Pecan Pie is traditionally filled with corn syrup and butter. There's definitely going to be enough calories going around on the holiday table, so why not try a Pecan Pie recipe that is filled with good fats, has no added sugar, but still has that gooey filling and crumbly crust that we have come to expect on Thanksgiving? 

Slice them into bars for the perfect reinvented recipe that looks, tastes and impresses like Pecan Pie, but made from better stuff.

Gather Together:

For the crust

• 1 3/4 cups blanched almond flour
• 1 egg
• 1 tablespoon coconut oil
• 1/2 teaspoon arrowroot powder
• 1/4 teaspoon sea salt
• NOTE: If you do not want to make the crust, you can use store bought dough (preferably gluten free or whole wheat depending on preference. This crust is absurdly easy to prepare though! Give it a try!)

For the filling

• 10 pitted dates
• 2 eggs
• 1/4 cup maple syrup
• 1/2 teaspoon vanilla extract
• 1 cup chopped pecans

Method:

• Preheat oven to 350*F
• To make crust: Using a food processor, combine the egg, coconut oil, arrowroot powder, almond flour and sea salt. Pulse in the processor in the dough forms into a ball. Line a 10x15 glass casserole dish with parchment paper or foil that has been sprayed. Press the dough into the dish evenly and bake for 15 minutes.
• While crust is baking, combine eggs, maple syrup, vanilla and dates to food processor. Process on high until filling is smooth
• Pour the filling into the partially baked crust and sprinkle with pecan pieces evenly. Bake for an additional 25-30 minutes. Before cutting bars, allow them to cool completely.

Yield: 24 bars

These will definitely fix your sweet tooth! 

Lasagna Soup

With temperatures dropping, (at least some of the time down here in Houston!) who can turn down a big pan full of lasagna? Or a piping hot bowl of soup? Not us!

Staying health conscious in the fall and winter can be hard. More of our bodies are covered up, the temperatures are cooler, the numerous holiday parties, food, drinks, and tradition can all make sticking to our goals-challenging. 

Here's a recipe that combines the comfort and taste of a cheesy plate full of carb loaded lasagna--while keeping the carbohydrates, calories and cheese level at a healthy minimum. 

Lasagna Soup

Yield: 8 servings

Ingredients

Gather Together:
• 2 tsp. olive oil
• 1-1/2 lbs. lean ground turkey/turkey sausage/ pork sausage or alternative of your choice
• 3 c. chopped onions
• 4 garlic cloves, minced
• 2 tsp. dried oregano
• 1/2 tsp. crushed red pepper flakes
• 2 T. tomato paste
• 1 28-oz. can fire roasted diced tomatoes
• 2 bay leaves
• 6 c. vegetable or chicken stock
• 8 oz. fusilli or rotini pasta
• 1/2 c. finely chopped fresh basil leaves
• salt and freshly ground black pepper, to taste
• 
  
• for the cheesy dollop:
• 8 oz. light ricotta cheese
• 1/2 c. grated Parmesan cheese
• 1/4 tsp. salt
• pinch of freshly ground pepper
• 
  
• Part skim mozzarella to garnish

Method:

-Heat olive oil in a large pot over medium heat. Cook ground meat or sausage (broken into peaces) and brown for about 5 minutes. 

-Add onions and cook until softened. Add garlic, oregano, and red pepper flakes. Cook for 1 minute. 

-Add tomato paste and stir well to incorporate. Cook until the tomato paste turns a rusty brown color.

-Add diced tomatoes, bay leaves, and stock. Stir to combine. 

-Bring to a boil and then reduce heat and simmer for 30 minutes. 

-In a separate pot, cook noodles until just al dente. As you ladle the soup into bowls, add pasta. (this prevents the pasta from overcooking and soaking up all of the broth. It also makes leftovers MUCH tastier)

- Right before serving, stir in the basil, salt and pepper to taste.

<While the pasta is cooking, prepare the cheesy sauce for adding to the soup. In a small bowl, combine the ricotta, Parmesan, salt, and pepper.>

-To serve, place a dollop of the cheesy yum in each soup bowl, sprinkle some of the mozzarella on top, and ladle the hot soup over the cheese.

Yum! There you have it, a delicious satisfying comfort-food way to stay on track with your diet. If you are looking to cut even more calories, consider opting out of the cheese, or use vegan cheese shreds if avoiding dairy.

Let's Bake: Pumpkin Pie Muffins

Holidays can be difficult. You want to enjoy all of the things that you've grown to look forward to when the season rolls around, but you also want to stick by your goals and get the results you've been working hard for.

Having delicious snacks on hand, and recipes for "dishes to pass" at holiday parties that work within your diet goals, can be the perfect compromise between satisfied and overstuffed.

For the month of November, Norton Fitness is going to be spotlighting some different healthy ideas to either have at home when a craving attacks, or perfect foods to bring to work parties or gatherings with family and friends (and they won't know the difference!).

This week's recipe is Pumpkin Pie Muffins. These can either be made into mini muffins, regular muffins, or even into a loaf if you'd prefer. They are gluten free, lactose free, and refined sugar free. Plus, they're actually really tasty and easy to make!

Ingredients:

    ✴ 1/2 cup coconut flour

    ✴ 2 tsp pumpkin pie spice

    ✴ 1 tsp cinnamon 

    ✴ 1/2 tsp baking powder 

    ✴ 3/4 cup pumpkin purée 

    ✴ 3/4 cup coconut oil, melted

    ✴ 6  eggs

    ✴ 2 tsp vanilla 

    ✴ 1/4  honey 

Method: 

•  Preheat over to 400*F
•  Mix all dry ingredients together 
•  In separate bowl, mix wet ingredients 
•  Slowly add dry ingredients to the wet mixture 
•  Spray muffin tray with coconut oil spray or use baking cups
•  Divide the batter between the muffin tins
•  Bake for 18-20 minutes or until done

(For mini muffins or loaf pan, cooking times will vary. Muffins are done when fork inserted in middle comes out clean)

See you back here next week for some more "healthed up" Holiday favorites!