Powerful Purple Foods & Sweet Potato String Fries Recipe

Posted on April 15, 2016 by Jennifer FIsher

Powerful good, those purple foods! No, no, not chemically-colorfied candies and goodies, but natural, wholesome fruits and vegetables from Mother Nature’s edible rainbow. If you’ve been passing up purple foods in the produce section, judging them too weird or trendy, it’s time to circle back! Load your basked from the prolific selection of purple foods available today including healthy-diet darlings like purple sweet potatoes (one of my favorite), purple cauliflower, purple carrots and long-time favorites such as purple grapes, eggplant, plums, berries and more.

Fittingly it’s a “P” word that makes purple foods so healthful – polyphenols! Purple fruits and vegetables are filled with polyphenols, important plant-based micronutrients which researchers say may help prevent degenerative diseases (like certain cancers) and protect your heart and overall cardiovascular health. One of the most abundant polyphenols in purple foods is a sub-classification named anthocyanins. Also found in foods like cocoa, nuts, olive oil and tea, anthocyanins are health-promoting, natural chemical compounds that aid in cell protection and healing. Nutritionists recommend include purple fruits and vegetables into your diet at least 4 to 5 days a week alongside dark green, orange and yellow foods for maximum benefits.

I love the Purple Asparagus from Friedas.com, it’s noticeably sweeter than it’s green siblings.Developed in Italy, the the large spears are purple-burgundy toned with a a creamy white interior.

Another one of my favorite foods with the good-for-you purple hue is a purple sweet potato. This dark tuber is royally delicious and once reserved only for the feasts of Incan kings in Peru. These days, purple potatoes reign supreme in the supermarket and, according to the USDA, can have in excess four times the antioxidant power of traditional white potatoes. Plus, potatoes of any color are such a great source of nutrition for athletes including complex carbohydrates to provide energy for workouts and potassium, iron, and other nutrients to help keep a hard-working body in balance. Eat them just like you would any other potato!

I also like to spiralize a purple sweet potato (or finely slice) my purple sweet potatoes and make healthy string fries. The easy recipe is featured below along with a few other links in my recipe collection that are popping with the power of PURPLE! Enjoy!

Here are two other recipes to try!

Purple Cow Protein Smoothie

Tuscan Grilled Eggplant

Powerful Purple Foods and Why You Should Eat Them #recipe #InspireTasteLove

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What is your favorite purple food? What are you doing this weekend, any races or events?! Please share in the comments below — xoxo, Jennifer

Purple Sweet Potato Fries

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

Purple sweet potato fries make a healthy side dish to your entree or a crowd-pleasing appetizer. Baked and not fried!

Course: Appetizer, Side Dish

Cuisine: American

Servings: 4 servings

Ingredients

2 large purple sweet potatoes
3 tablespoons olive oil
1 teaspoon salt
1 teaspoon ground white pepper
1 tablespoon chopped fresh thyme
2 ounces crumbled blue cheese

Instructions

Preheat oven to 400 F degrees.
Wash and dry purple sweet potato. Use spiralizer or mandoline to create string-sized pieces -- or, alternately, julienne very finely. Place on large rimmed baking sheet.
Toss sweet potato strings with olive oil, bake at 400 F degrees for about 15 minutes, using a spatula to toss around halfway through baking.
Crumble blue cheese on top while sweet potatoes are still warm.

Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

Posted on March 31, 2016 by Jennifer FIsher

I’m on this mug muffin kick lately. I have a zillion iterations, from Lemon Raspberry Protein Muffin Mug to this Blueberry Pecan Oat Protein Mug Muffin that I’m sharing today. I usually mix up this protein-packed breakfast scoop by scoop in the morning, but I love this one so much that I big-batched it! Meal prep, y’all – I can’t believe I’m so organized. Haha.

So, come morning, when I’m not feeling human, all that’s left to be done with my breakfast is add two liquid ingredient (egg white and almond milk) to my mix and stick in the microwave. I tried to use an egg white powder in the mix to make even more convenient, but I didn’t like that so much – plus, how is cartoned egg-white not convenient?! Other things to love about this Blueberry Pecan Oat Mug Muffin recipe in addition to the homey taste is the wholesome nutrition – it’s gluten-free, sugar-free, low-cal and packed with protein (32 grams protein and about 240 total calories per serving).

When I say that this is a Master Mix Recipe, it means you can swap out the blueberries and pecans for the other dehydrated fruit and nuts of your choosing — bananas & peanut, pineapple & macadamia nut, raspberries & almond are just some ideas!

I ran the nutritional info for you tracker types!

Instead measuring out the oats, chia seeds and pecans separately, I like to just use Love Grown Foods Super Oats with Chia & Nuts – that stuff ROCKS my world.

Here’s a run down on most of the products I used in this recipe:

What is your go-to easy meal in the morning? If you were swapping out the fruit and nuts, what would you choose? Please share in the comments — XOXO, Jennifer

Blueberry Pecan Oat Mug Muffin - Master Mix Recipe

Prep Time

5 mins

Cook Time

1 hr 30 mins

Total Time

1 hr 35 mins

Whip up a big batch of this yummy protein-packed mug muffin mix and enjoy a quick, easy and healthy breakfast all week. Microwaves in less than two minutes!

Course: Breakfast

Cuisine: American

Servings: 8 servings

Ingredients

Master Mix

1 1/2 cup non-whey vanilla protein powder
1/2 cup gluten free baking mix
1/2 cup gluten free oats*
2 tbsp chia seeds
3 tbsp finely chopped pecans*
1/4 cup stevia with 1/2 cup stevia to 1 cup sugar ratio
1/2 cup dehydrated blueberries can sub regular dried

Wet Ingredients for Cooking:

2 1/2 cup unsweetened vanilla almond milk parceled out 5 tablespoons per serving
1 1/4 cup egg white parceled out 3 tablespoons per serving

Instructions

To make master mix, add protein powder, baking mix, oats, chia seed, pecans, stevia and dehydrated blueberries to large mason jar or storage container and shake to blend.
To prepare individual serving, add approximately ½ cup mix into large mug or microwave-safe bowl. Stir in 3 tablespoons of egg white and 5 tablespoons of almond milk. Microwave on high for between 1 and 2 minutes – exact time will vary by microwave strength (the magic time at my house is 90 seconds). Mug cake will rise dramatically while cooking and then settle back down and is “done” when no longer wet and has consistency of a bread pudding.

Recipe Notes

*In lieu of these three ingredients, you can swap out with just a little skosh more than 1 ¼ cup of Love Grown Food Super Oats with Chia & Nuts

Gluten-free and Gooey Butter(less) Cake for Spring Celebrations

Posted on March 20, 2016 by Jennifer FIsher

Today I’m sharing my healthier (but just as heavenly) version of a Gooey Butter Cake – I’m calling it Gluten-free & Gooey Butter(less) Cake. Before I dive into the recipe (uh . . . figuratively and literally), let me tell you how this sweet treat came to life . . . ‘cause I usually don’t make a lot of cakes.

So, last week I celebrated my 25^th wedding anniversary with the super decadent Banana Foster Butter Cake at Eddie V’s Seafood Restaurant– it’s loaded with fat and sugar (as the name more than hints) and was topped with caramel, whipped cream and butter pecan ice cream. It didn’t take long to remember just how delicious this style of ooey, gooey, butter batter sticky cake actually is – in the past I had made Paula Deen’s version – she’s the Queen of Butter, y’all!

Not that I have anything against butter or cream cheese or even a bit of actual sugar in moderation – but, there is absolutely no moderation in these traditional recipes — a modest sized piece with no toppings is pushing 600 calories! That’s fine every 25 years (haha), but not every weekend. I surfed the internet looking for a healthier butter cake, a preferably one that was gluten-free and lower in sugar so all my family and friends could partake in the cake partaaaay! I found a reasonably good-sounding Bobby Flay riff (however, not gluten-free) and a few other “meh” makeover recipes as well. Naturally, in the end, I did my own thing based on the concepts and am more than pleased with the results.

Apparently everyone else was pleased too, not a single slice from this Gluten-free & Gooey Butter(less) Cake I made over the weekend for my Mama’s birthday.

And, according to calculations, my version has 188 calories per serving and 8 grams of fat while the, ahem, Southern Lady version has 545 calories and 28 grams of fat for the same size serving! Both nutrition counts are calculated without toppings or a la mode!

Today my gluten-free cake is shown with strawberries to keep it lighter, but I’ve also done bananas and caramel sauce.

I’m also a big fan of this gluten-free Banana Foster Upside-Down Cake from Cooking Light! Check it out!

What would you put on top of your Gooey Butter Cake? What is your go-to dessert for celebrations? How many years have you been married, if you’d like to share! XOXO — Jennifer

Gluten Free & Gooey Butter(less) Cake #Recipe #Fitfluential #CLblogger

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Gluten-free and Gooey Butter(less) Cake

Prep Time

15 mins

Cook Time

45 mins

Total Time

1 hr

Gluten-free and gooey, this healthier take on the super rich and decadent Butter Cake is also lower sugar and fat. Perfect for spring celebrations!

Course: Dessert

Cuisine: American

Servings: 12 servings

Ingredients

For crust:

2 cups gluten-free flour blend*
1/2 teaspoon xanthan gum *if not already an ingredient listed in the flour blend)
1/4 cup ground golden flaxseed
3/4 cup sugar substitute meant for baking with ½ cup = 1 cup sugar ratio (like Truvia)
1/2 teaspoon salt
1 tablesppon gluten-free baking powder
1/2 cup milk of choice
1 tablespoon coconut oil
1 large egg

For filling:

8 ounces Neufchatel cream cheese
1/4 cup plain no-fat Greek yogurt
1 tablespoon coconute oil
1 teaspoon vanilla extract
3/4 cup powdered sugar

Instructions

Preheat the oven to 350 degrees F. Spray a 9-inch springform pan with nonstick cooking spray.
For the “crust” mix together gluten-free flour blend, xanthan gum (if needed), flaxseed, sugar substitute, salt and baking powder in a large bowl. Add milk, oil and egg to dry ingredients and use a spatula to mix until smooth. Scrape the mixture into the prepared pan and spread around evenly.
For “filling,” beat the Neufchatel cheese until smooth. Beat in the yogurt, butter, vanilla and sugar. Spread over the cake mixture. Place springform pan on a rimmed baking sheet (in case of leakage) and bake on center rack for 40 to 45 minutes. Remove from oven with filing is mostly set, but center still looks a little gooey.
To serve, remove side of springform pan and dust with powdered sugar. Serve with preferred toppings, recommendations include berries, candied nuts, caramel sauce or fruit preserves and syrups.

Lucky Day Kale Pesto Potato Fries Two Ways!

Posted on March 17, 2016 by Jennifer FIsher

To celebrate the plucky and persevering Irish culture, I’m sharing a “green” potato recipe I recently created for my friends at Litehouse foods – Kale Pesto Potato Fries Two Ways with Blue Cheese Sauce. You can just thank me later, you lucky leprechauns!

The inspiration for this super easy recipe is “colcannon,” a traditional Irish dish made from creamy mashed potatoes and kale or cabbage. Potatoes and Irish culture or forever linked, as we all learned in history class – at one point leading up to the mid-17^th century Great Potato Famin, it was said that the average Irish laborer ate 10 pounds of potatoes a day and for three-fifths of the population it was the primary fuel of life.

Okay, eating such a potato-centric diet causes dietary imbalances, but potatoes ARE a smart choice as a side dish to protein and other fruits and vegetables in your healthy diet. Tubers are packed with wholesome nutrients including complex carbohydrates for quality energy and vitamins and minerals, especially iron, magnesium, vitamin B-6 and vitamin C.

It’s no blarney, you are guaranteed to love my Kale Pesto Potato Fries Two Ways with Blue Cheese Sauce — just remember not to call them French fries, Irish fries is more fitting! The kale pesto is a snap to make in the food processor, and can easily be done while the potatoes are baking in the oven. Make another batch or use leftovers on pasta, fish, chicken, pizza and more. BTW, the pesto is nut-free so everyone can enjoy!

As for prepping the potatoes – you can use a spiralizer, a mandolin, finely julienne by hand or cut into fatter wedges, it’s the cook’s choice! I’ve used tried-and-true Russet potatoes in this dish, you could use whatever variety potato you like – on super busy days, I’ve also even hacked the recipe with frozen shoestring potatoes.

To add a blast of bold to the Irish recipe, I serve Kale Pesto Potato Fries Two Ways with the Big Blue Ultra Premium from Litehouse Foods. This incredibly creamy and rich dressing is made with extra chunks of handcrafted Artisan Blue Cheese for maximum flavor—a bowl filled for dunking is like a pot of gold at the end of a cheese-lover’s rainbow.

Oh and speaking of history, did I mention my husband and I celebrated our 25th wedding anniversary last night! Where does the time go? And I wonder how many potatoes we’ve eaten through the years – haha! I also think you’ll get a laugh out of this honeymoon picture and the 1991-style bangs! By the way, check out these blogs I’m linking up with today Happy Fit Mama, The Fit Foodie Mama, Hello to Fit, Fairy Burger, Chocolate Runner Girl , Jill Conyers,

Kale Pesto Potato Oven Fries #recipe Do you prefer Curly or Wedges? #StPatricksDay

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What are you doing to celebrate St. Patrick’s Day? What you you slather kale pesto on? Spiral or wedges? Please share in the comment below, I’d love to know! XOXO– Jennifer

This post was sponsored by Litehouse Foods.

Kale Pesto Potato Fries Two Ways

Prep Time

10 mins

Cook Time

40 mins

Total Time

50 mins

Celebrate St. Patrick's Day or any dinner with this quick and easy Irish inspired recipe made with kale pesto, potatoes and blue cheese dressing. A delicious side dish!

Cuisine: American, Irish, Italian

Servings: 4 servings

Ingredients

For Potatoes

4 medium Russet potatoes about 2 pounds
2 tablespoons olive oil
2 teaspoons sea salt
2 teaspoons coarse black pepper

For Kale Pesto

2 cups washed and dried kale (no stems)
1/2 cup olive oil
1/2 teaspoon salt
1 Tablespoon minced garlic
3 tablespoons chopped fresh parsley
3 tablespoon fresh lemon juice from about 1 lemon
1/3 cup raw almonds
1/2 cup premium blue cheese dressing I used Litehouse Big Blue

Instructions

Preheat the oven to 425 degrees. Line large rimmed baking sheet with foil or parchment paper.
Scrub, dry and leave peel on potatoes. Use spiralizer, mandolin or sharp knife to cut potatoes into ⅛" to 1/4” thick pieces. If preferred, cut potato into 1/3” wedges. Place the strips (or wedges) in large bowl and sprinkle with olive oil, salt and pepper, tossing to coat well.
Bake thin fries for 35 to 40 minutes, using tongs to toss halfway through cooking time. Wedge fries may need to cook for 5 to 10 additional minutes.
Thin fries are done when at least half are crispy and golden brown. Thicker wedge fries will be turning golden brown on the sides.
While fries are baking, add kale, olive oil, salt, garlic, parsley, lemon juice and almonds to food processor and pulse until very finely chopped and ingredients incorporated.
Remove fries from oven and toss with pesto while still hot. Serve with blue cheese dressing drizzled on top or served to the side as a dip.

D’oh! Nut Butter Cookie Dough Protein Bites

Posted on March 9, 2016 by Jennifer FIsher

Yes, I have been guilty of eating REAL cookie dough and a lot of it. Once as a kid, my indulgent grandmother let me eat as much as I wanted while my annoyed mother looked shaking her head and telling me I was going to get sick. So, what happened? I barfed . . . mothers are always right. While I still like to make “real” chocolate chip cookies for the family now and again, I try to stay out of the dough (as much as I can). My recipe for Nut Butter Cookie Dough Protein Bites is a healthier option with no raw eggs, no gluten, and no added sugar except for a few chocolate chips.

With less than 100 calories and almost 5 grams of protein, one these yummy little no-cook treats also make a sensible alternative to eating that whole chub of cookie dough and turning into the Pillsbury Dough Boy (but, darn if he isn’t the cutest thing).

Your sweet tooth will be satisfied with the smattering of chocolate chips, but you can also omit these from the recipe.

I’ve added a whey protein powder for sustained energy, muscle-making and to prevent that sugar crash that comes with eating too many sweets. The protein also makes this no-bake recipe a great choice for your post-workout or run recovery snack. You can use your favorite brand of protein powder, but note that it may change the nutritional info depending on the brand and exact ingredient list.

Also, I used Nuttzo Seven Nut & Seed Butter which is my nut butter of choice – again, you can sub in whatever almond butter, peanut butter or other nut butter you like, but I highly recommend this one because it is packed with so much extra wholesome goodness. Save 20% on your order with my discount code FITFORK-20 at Nuttzo.com.

I’m making an extra batch this week to take along on our road trip to Spartan Houston! It has been raining buckets all over Texas so it looks like it’s going to be ANOTHER wild, wet and super muddy course. If you’re thinking about running an upcoming Spartan Race (check calendar here), there is a new limited-time discount code SPRING20 you can use at checkout to save 20% .

D’oh, dough! Try healthier Nut Butter Cookie Dough Bites @Nuttzo #NuttzoLove

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Admit it, do you eat raw cookie dough? Have you ever run an obstacle course race, which one? Please share in the comments below — thanks, XOXO, Jennifer

Nut Butter Cookie Dough Protein Bites

Prep Time

15 mins

Total Time

15 mins

Course: Dessert, Snack, Worout

Cuisine: American

Servings: 18 servings

Ingredients

2/3 cup protein powder (2 scoops)
1/4 cup almond meal
1/2 cup gluten free oat flour
1 teaspoon chia seeds *Omit if using nut butter blend already including this
1 teaspoon flax seeds *Omit if using nut butter blend already including this
1/2 cup nut butter of choice
2 to 3 tablespoons unsweetened almond milk
1 tablespoon liquid stevia more or less to taste
3 tablespoons mini chocolate chips

Instructions

Add protein powder, almond meal and oat flour in bowl; stir to combine. Stir in chia seeds and flax seeds (if using a nut butter that already includes these seeds, simply omit these ingredients).
Add nut butter, 2 tablespoons of almond milk and stevia to bowl. Use spatula to combine well; mixture should be a bit crumbly, but hold together when pinched between fingers. If too dry, add additional almond milk a teaspoon at a time.
Stir in mini chocolate chips.
Roll approximately 1 tablespoon between palms of had to form ball; repeat with remaining dough.

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Category Archives: Diet Type

Powerful Purple Foods & Sweet Potato String Fries Recipe

Blueberry Pecan Oat Mug Muffin – Master Mix Recipe

Gluten-free and Gooey Butter(less) Cake for Spring Celebrations

Lucky Day Kale Pesto Potato Fries Two Ways!