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!

Halloween Roasted Pumpkin Seeds

It's Halloween! If you carved a pumpkin this year, or were going to get around to it tonight... make sure to set aside those pumpkin seeds. A few weeks ago, in our Fit Fall Foods post, we gave you a few reasons to eat pumpkin seeds, and if you're not convinced yet-here's more:

-One quarter-cup of seeds contains more than half your daily value of magnesium
-They are a rich source of Zinc, which helps with immunity, sleep, mood, eye and skin health.
-Great source of plant-based Omega-3s
-Contain anti-inflammatory properties
Just to name a few.

So, what do we do with them? They can be bought at the store, or for the price of a few minutes work, they can be enjoyed much more cheaply. As the by-product of pumpkin carving, these nutrient powerhouses normally just get tossed out with the rest of the pumpkin innards.

Instead of throwing all that goodness away, rinse the seeds thoroughly and let them sit in a strainer for about 30 minutes.
Spread them out onto a cookie sheet, and allow them to dry for another 30 minutes, or use a hairdryer to speed things along.
-Preheat the oven to 275 F
-Season the dried seeds.
But what to season them with? Here's a few ideas to get you started: We prefer coconut oil, but you could always use butter if you don't mind the calories. 

Natural: 1 teaspoon sea salt, 4 tablespoons melted coconut oil
Lemon Pepper:  4 tablespoons melted coconut oil, 1 teaspoon 'Mrs. Dash" or lemon pepper
Pumpkin Pie Style: 4 tablespoons melted coconut oil, 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/2 teaspoon salt,  and 1/2 teaspoon ground allspice
Spicy: 4 tablespoons melted coconut oil, 1 teaspoon cayenne pepper, 1/2 teaspoon thyme, 1 teaspoon salt and 1 teaspoon pepper (or add Sriracha)
Savory: 4 tablespoons coconut oil or butter, 1/2 teaspoon garlic salt and 2 teaspoons worcestershire sauce
-Bake in the 275 F heated oven for 10-20 minutes or until golden. Make sure to keep an eye on them and give them a stir every 5 minutes or so. Give them an extra sprinkle of salt and serve hot or cold.

Happy Halloween!

The Amazing Apple

This week we are spotlighting another Fall Superfood- Apples. As we mentioned in our Fit Fall Foods post, apples are FULL of nutritious stuff. Although some fitness gurus give them a bad rap for their carb/sugar content, their health benefits far surpass any reason  not to enjoy them a few times a week.

Apples help whiten your teeth, they protect against Parkinson's and Alzheimer's, decrease risk of diabetes, lower cholesterol and help manage weight...and that's not even the complete list.  Basically, they are definitely worth adding to your diet, especially when they are fresh and in season (Lucky you, because that's RIGHT now!)

Our favorite way to eat them at Norton? Just washed, sliced and with a side of fresh, ground almond butter for dipping. But if you're looking to jazz up your apple recipes a little bit, try out these health-ed up ideas:

How about an Overnight Apple Butter? To make this a bit more fitness savvy, try substituting agave or liquid stevia for the honey.

Add slices of fresh apples to sandwiches for a sweet/savory combo and a little crispness.

Slice some up into a salad, or a fruit salad with other seasonal fruits, (think pomegranates and grapes)

For a party, try Apple, Arugula and Brie Quesadillas for a healthier spin on a southwest staple.

And finally.. who thinks apples without thinking Apple Pie? (You can't, it's un-American!) Try out this version to have your pie and eat it too: Single Lady (Or Man, Or Married, Whatever) Apple Pie
Eat up and Enjoy!

Squeeze in Some Squash

Last week we told you a little about a favorite fall superfood, Pumpkin. Today we continue on with Spaghetti Squash. As the temperatures continue to drop, we search for healthy, fitness forward eats that satisfy, promote wellness and are tasty. So, why spaghetti squash?

There are many varieties of squash that come in season here at harvest time. Acorn Squash, Butternut, and Spaghetti. They all pack a nutritional punch, but the bright yellow spaghetti squash wins in my book. It's flavor is mild, it's the easiest to prepare, and it can be used in recipes exactly how you would use spaghetti. Yum!

It's no slouch nutritionally, it contains vitamins A and C, dietary fiber, lutein (an antioxidant that protects your eyes), iron, vitamin B6 and has about 5 times LESS calories than regular spaghetti pasta. That comes out to about 40 calories per cup. It can be eaten alone as a pasta substitute or added halv-sies to real pasta to make a bigger meal.

So, what do you do with it? Easy. Pop a squash in the microwave for 3 minutes to soften it up. Take it out, cut in half lengthwise and then scoop the seeds outs with a spoon. Place squash halves facedown in about 2-3 inches of water in a microwave safe dish, and heat on high for 8-9 minutes. Drain, and then use a fork to pull the noodle-like strands from the shell. Add pasta sauce of choice.

Feeling more adventurous? Try one of these recipes:
Hungry Girl: Twice Baked Spaghetti Squash -This recipe might say "Hungry Girl", but trust me, it's for Hungry Anyone.
Chicken Alfredo Spaghetti Squash
Easy Paleo Spaghetti Squash and Meatballs

Enjoy and stay well.