25 Tasty Ways to Top a Sweet Potato – Quick Ideas!

Posted on May 22, 2016 by Jennifer FIsher

Wondering “what to do” when it’s meal time and a sweet potato plus a few minutes is all ‘ya got? Get your finger off the panic button; I sharing 25 ways to top your ‘tater in 10 minutes or less that will squash your hunger in a wholesome, healthy way.

The good news is that a sweet potato is a very nutritious base for your meal, packed with complex carbohydrates for sustaining energy and a mega dose of vitamin A , more than 400% RDA for a medium spud. Sweet potatoes are also an abundant source of other vitamins and minerals like potassium and dietary fiber. Tired of traditional orange sweet potatoes? Add a punch of unexpected color to dinner with a purple sweet potato! According to the USDA, these vibrant veggies have up to 4x the antioxidant powers of a regular white spud.

The downside is that traditional “baking” or “roasting” a purple or orange sweet potato can take up to an hour. But again, don’t fret! Use the microwave to fix up your sweet potato in a flash. Wash and dry your sweet potato and rub the outside with a dab of oil olive and season with salt. Use the tines of a fork or small paring knife to jab little holes all around to allow air to escape during the cooking process (and prevent a ‘tater explosion)! Microwave cooking time varies widely depending on the size on the potato and power of your machine. I suggest starting with 4 minutes, setting your microwave to high. Turn the tuber halfway through and if still firm, continue to cook in 1 minute increments until soft and yielding.

All topping suggestions below start with a microwave “baked” sweet potato and are for one serving, but feel free to double, triple, quadruple or otherwise multiply for a crowd.

Plain Jane: Fluff pulp of sweet potato, drizzle with 1 tablespoon quality olive oil and sprinkle with sea salt.

Sloppy Joe: Add ¼ pound cooked ground beef to ¼ cup tomato sauce, 1 teaspoon brown sugar, 1 teaspoon apple cider vinegar, ½ teaspoon onion powder and dash of chili powder. Heat until warm and add to sweet potato.

French Onion: Sauté ½ sliced sweet onion in teaspoon of olive oil 6 to 8 minutes until caramelized, add splash of beef broth and stir until heated. Add to sweet potato and top with shredded Gruyere cheese.

Honey Mustard Sweet Potatoes: Whisk together 2 teaspoons each of Dijon mustard, honey, apple cider vinegar and drizzle on baked sweet potato. Sprinkle with chopped pecans.

BBQ Brisket & Beans: Chop up a couple slices of leftover beef brisket and ½ cup cooked pinto beans. Stir in 3 tablespoons of barbeque sauce. Heat mixture in microwave, pile on potato and top with pickles and sliced onions.

Chicken Verde Enchilada: Add ½ cup shredded rotisserie chicken to 2-ounces drained diced green chiles (from can), ½ cup green enchilada sauce and ½ teaspoon ground cumin. Heat mixture in microwave, spoon over sweet potato, and top with light sour cream.

Greens, Eggs & Ham: Add one teaspoon olive oil to skillet and sauté 1 cup fresh spinach and 2 ounces chopped cooked ham until wilted and warm. Transfer mixture to baked sweet potato. Add egg to skillet and poach or “fry” in baking spray sunny side up. Add egg on top of ham and greens mixture, season to taste.

Tuna Nicoise: Top baked sweet potato with 3 ounces canned albacore tuna, chopped olives, green beans, tomatoes and hard-boiled egg slices. Drizzle with balsamic vinaigrette.

Sweet Bunny: Sauté ½ cup shredded carrots and ½ cup shredded parsnips with 1 tablespoon butter, teaspoon brown sugar and splash of orange juice. Top with Greek yogurt and pea shoots.

Beef Chuck Wagon: Mix together 3 ounces shredded cooked beef (like chuck roast), ¼ cup thawed frozen corn, ¼ cup cooked beans, ¼ cup salsa and reheat in microwave until hot. Add to potato and top with cheddar cheese and jalapeno slices.

Unique Greek: Stir together ¼ cup cottage cheese with ¼ cup plain Greek Yogurt, adding a dash of garlic salt and splash of lemon juice to taste. Top with a salad of sliced cucumber, red onions, chopped tomatoes and sliced black olives.

Turkey Meatball Marinara: Heat 3 to 4 prepared turkey meatballs as directed on package, place on baked sweet potato. Douse with heated marinara sauce and sprinkle with Parmesan cheese.

Hella Cauliflower Hummus: Add 1 cup of cauliflower florets to baking sheet, drizzle with olive oil. Roast at 400 F degrees for 10 minutes. Add generous dollop of hummus to baked sweet potato and top with roasted cauliflower.

Pesto Zoodles & Chickpeas: Spiralize a small zucchini (or julienne chop) and microwave with ½ cup cooked chick peas in microwave until heated, about 2 minutes. Stir in 2 tablespoons prepared pesto and top on potato.

Garden Guacamole: Mash together ½ avocado and ¼ cup thawed frozen peas, season with garlic salt and splash of lemon juice. Stir in 1 tablespoon chopped red onion. Dollop on baked potato and top with chopped tomatoes.

Peanut Thai Shrimp: Thaw 3 ounces pre-cooked, deviend shrimp. Quickly sauté in 1 teaspoon olive oil along with ½ cup shredded carrots and 2 tablespoons chopped red onion until just heated. Stir in 1 tablespoon soy sauce, 1 tablespoon lime juice, 1 tablespoon peanut butter and Sriracha sauce to taste. Add mixture to potato and top with additional peanuts if desired.

24-Hour Diner Breakfast: Top baked sweet potato with one scrambled egg, 2 slices of bacon and a drizzle of maple syrup.

Broccoli Cheese Please: Add 1 cup steamed broccoli over baked sweet potato and top with ½ cup “light” broccoli cheese soup from deli or jar. Add shredded cheddar and chopped green onions to garnish.

Mojo Black Bean Mango: Make relish of 1/3 cup chopped mango, 2 tablespoons chopped red onion, 1 tablespoon chopped cilantro, 1 teaspoon minced jalapeno and juice of ½ lime. Add ½ cup cooked black beans to sweet potato and top with relish.

Blue Cheese Buffalo Chicken: Mix 3 ounces chopped rotisserie chicken with 1 teaspoon Tabasco sauce. Add to top of baked sweet potato and sprinkle with 2 tablespoons blue cheese crumbles. Microwave for 1 to 2 minutes until cheese melting. Serve with celery sticks.

Feta Orange Crush: Scoop out pulp of baked sweet potato, mix with 1 to 2 tablespoons fresh orange juice and 1 teaspoon orange zest. Top with 2 tablespoons Feta cheese crumbles and 2 ounces of mandarin orange segments, broil for 1 minute until cheese bubbling. Top with chopped mint.

Maple Salmon Pecan: Top baked sweet potato with 4 ounces cooked salmon chunks, 2 tablespoons pecan pieces and a drizzle of maple syrup.

Enchilada Sauce Y Mas: Top sweet potato with grated pepper jack cheese and shredded pork. Pour generous amount of warm enchilada sauce on top and sprinkle with pico de gallo.

Coconut Curry: Stir together 1/3 cup Greek yogurt with 1 tablespoon coconut “butter,” 1 teaspoon honey and ¼ teaspoon each curry powder, cumin, turmeric and red pepper flakes. Top sweet potato with 1 cup of favorite steamed veggies and pour on sauce.

25 Tasty Ways to Top a Sweet Potato #Recipes #Fitfluential

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What is your favorite way to top a sweet potato? Which of these ideas do you like most?! Please share in the comments below – XOXO, Jennifer

Why Consistency is the Best “Diet”

Posted on May 18, 2016 by Jennifer FIsher

Get my thoughts on losing weight in along with the advice from 24 other nutrition, health and fitness professionals in a recent article hitting the internet –25 Weight Loss Experts Expose Diets that Work.

But, in a nutshell, the sub-title the author gave my opinion was “Never Take Time Off From Your Healthy Eating Plan.” Just reading the title as-is, that sounds a little strict, however . . I’m anything but rigid in my approach to eating for optimal health. I’d title it — “Why Consistency is the Diet that Works Best.”

There is 20+ years between these pictures, my weight is the same!

Check out the story, and you’ll find that I believe the most successful strategy to losing weight and keeping it off for good is to not be on any one particular “diet” or the other, but to create a day-in and day-out lifestyle that balances exercise with eating mindfully! And, I’m not alone in that opinion.

A plate at least half-full full of colorful fruits and vegetables paired with lean protein and a moderate intake of whole grains is the balanced approach I suggest and take myself. Also, I think saying certain foods are absolute no-no’s is a set up for failure too, if you love chocolate or bread, then enjoy in small portions every now and then — just use common sense, and balance in light of your weekly food intake and exercise expenditures.

Studies have proven that successful “dieters” (I hate to use that word) create their own personal strategies to maintain a lean body mass and don’t veer off the path much – despite weekends, holidays, vacations, or even when they are happy with their current weight. In a nutshell, success means being flexible, but never take a hard break from a healthy eating routine.

Also, off topic, but not really considering the importance of daily exercise and feeling good about what you’re wearing . . . I’ve got the cutest yoga shorts to tell you about from Dona Jo fit wear! This fun company makes adorable yoga clothes, running clothes, printed cycling clothing, CrossFit active wear, barre clothes and tennis skirts that make it more motivating to get up, get dressed and get moving!

I picked out the Caribbean Shorts, the new print (which reminds me of a tropical fish) just launched last week! The shorts come in 2 sizes – Size 1 (0 – 8) and Size 2 (10 – 16) – I wear a size 2 normally and these fit just fine, I was worried they’d be too big. While they don’t have that tight compression feeling, they are perfect for summer running and nailing new yoga poses –plus, the wide waistband is very flattering. If you use discount code FITFORK20 when checking out at Dona Jo, you can save 20% on your active wear purchase!

Why Consistency is the Best Diet for Lfelong Health #wellness #fitfluential

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What is your mindset about “dieting”? Do you follow a stricter diet like Paleo or Vegan? How do you like your yoga pants — bright or black? Please share in the comments below — XOXO, Jennifer

Pepita-crusted Salmon with Skillet Squash

Posted on May 16, 2016 by Jennifer FIsher

Cast your net beyond nachos, tacos and enchiladas, my Pepita-crusted Salmon with Skillet Squash is a yummy Mexican cuisine inspired meal that is guaranteed to reel in compliments. Even though salmon isn’t found anywhere near the mild oceans and seas of Mexico, this seafood-loving culture enjoys fish from around the world – just like we do here in North America. So, it’s salmon for dinner tonight!

This fish and veggie recipe will be a regular in your weeknight dinner routine, it’s as easy as uno, dos, tres! First, spread with your favorite ranch or creamy dressing (I use Cotija Cilantro Ultra Premium Dressing) atop a salmon filet. Second, top salmon with crushed tortilla chips and roasted pumpkin seeds (pepitas), and then bake for 12 minutes. While fish is cooking in the oven, a quick skillet of squash comes together in minutes for a speedy yet stunning side dish generically called “calabacitas” — I used Mexican-style zucchini but you can easily substitute with your favorite summer squash such as sunburst or crookneck.

This recipe would also work well with a variety of meatier fish types, just swap for your favorite variety. I get my fish from Sizzlefish.com, they only source the best fish and I love how it’s shipped straight to my door, flash-frozen in perfectly portioned, 4-ounce servings. It terms of protein intake for a healthy lifestyle, 4-ounces of most fish and meat proteins gives you 25g (more or less) of protein – which is the optimal amount for your body to process at any one time. So, no guesswork with how much to eat with here, just open the freezer and grab individually-packaged serving from Sizzlefish. I also love the different “collections” of fish I can order (Paleo Prime Plus my favorite with Coho Salmon, Sokeye Salmon, Wild Gulf Shrimp, Atlantic Scallops, Sable Fish, Cod and Haddock).

Through the end of May, take 10% off your order at SizzleFish.com with the discount code FITFORK10 at checkout.

Make waves –> Pepita Salmon with Skillet Squash Recipe & @sizzlefishfit discount code #ad

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What is your favorite type of fish? What did you do this weekend? Please share in the comments below – XOXO, Jennifer

Pepita-crusted Salmon with Skillet Squash i

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

Course: Main Dish, Side Dish

Cuisine: Mexican, Southwestern

Servings: 4 servings

Ingredients

cooking spray
4 4 to 5 ounce salmon filets, skin on
1 teaspoon ground black pepper
3 ounces finely crushed tortilla chips
1/3 cup roasted pepitas (pumpkin seeds)
1/2 cup creamy ranch-style dressing with jalapenos or chilis (divided)
1 lbs. Mexican Zucchini (or other summer squash), sliced to ¼” thickness
1 medium red bell pepper, chopped
1 tablespoons olive oil
1 tablespoon minced garlic
1 teaspoon ground garlic
1 teaspoon ground cumin
1 teaspoon ground oregano
1 teaspoon dried red pepper flakes
1/2 teaspoon salt

Instructions

Preheat oven to 400 degrees F. Line rimmed baking sheet with foil and lightly coat with cooking spray.
Add tortilla chips a zip top bag and crush to a coarse consistency with rolling pin. Add peptias to bag, shake to combine, and pour out mixture onto shallow dish.
Pat salmon filets dry with paper towels, place skin side down and sprinkle top with pepper. Brush each top with approximately 1 tablespoon creamy dressing.
One at a time, pick up the salmon filets and press the coated side down into the tortilla chip mixture until evenly coated. Place the salmon tortilla side up on the baking sheet and sprinkle with additional pepitas, lightly pressing them down, if desired. Discard the unused tortilla chip mixture.
Bake for 12 minutes, until the coating is crisp and fish begins to flake when pressed with a fork.
While fish is baking, add olive oil to large skillet and bring to medium-high heat. Add garlic, squash and bell pepper and sauté, stirring constantly, for approximately 4 minutes or until softened. Stir in cumin, oregano, red pepper flakes and salt, continuing to cook for another 1 minute. Remove from heat and toss with pepitas.
To serve, top salmon with an approximate 1 tablespoon dollop of creamy dressing with a side of the prepared squash.

Globally Inspired Steak Recipes using Wet Rubs

Posted on May 12, 2016 by Jennifer FIsher

We are just a couples weeks out from Memorial Day, the “official” start of grilling season in most parts of the country. One of the “grate” perks about living here in the Lone Star State is firing up the grill a month or so earlier thanks to near-guaranteed beautiful weather. However,I’d bet my last bag of charcoal brickettes that even if backyards from Amarillo to McAllen were to be covered in blankets of freak snow, we meat-eating Texans would still be outside fixing up some steaks – make no mistake!

I’ve known my way around the grill since knee high, from camping grub to just keeping the kitchen cool in the suumer. However, if you need a refresher on this meaty matter, you can catch up on grilling basics at TxBeef.org. Here, you’ll find everything you need to know about making the most from your charcoal grilling, gas grilling or smoking experience and also learn just about every other cooking method invented for beef! There is no better job than spreading the grilling love on behalf of Texas cattleman — in fact, I’m teaming up to teach another Grilling 101 class this weekend.

Aside from the technicalities of building a fire (or turning a knob), creating memorable flavor while maintaining the juiciness tenderness of a steak is what will ensure your success as a sizzling, tong-twirling superstar at the grill. While salt and pepper always add simple flavor to a good hunk of beef, sometimes a little more “wow” is on the wish-list of dinner guests Rubs are a quick and easy way to add an endless array of flavor profiles to steak.

Globally Inspired Wet Rub Recipes for Steak – an easy way to add flavor without a lot of fat when grilling or pan searing.

Today, I’m sharing three wet rub recipes that will kick up your grill game in a creative cross-cultural way. The Tex-Mex inspired Mi Casa Steak Rub, Spanish-meets-California inspired Valencia Steak Rub, and Asian-centric Shanghai Steak Rub all added a little something special to steaks at my recent weekend cookout.

These steak rub recipes aren’t the dry rubs recipes you may be familiar with, made with just herbs, spices and other non-liquid seasonings. Instead, wet rubs add just a little bit of liquid, but not enough to be a marinade – the consistency is more like a paste or thick dredge. Liquids used in wet rubs would be similar to those found in a marinade (like oils, juices, wine, wet condiments), but measured in a much smaller volume. While marinades are typically applied for several hours (up to a day) to render tougher cuts less chewy, wet rubs can be used to add loads of flavor on inherently tender cuts like strip steak, tenderloin, ribeye, T-bone, flat iron and more in 15 – 30 minutes.

Tips for Wet Rub Success:

For quick clean up, mix ingredients in zip-top bag, add steaks and massage around until coated.
Or, mix in small bowl and apply to steaks with a silicone brush or fingers.
It is fine to leave wet rub on for more than the 15 – 30 minutes, but make sure to place in refrigerator.
Discard any juices that remain in the bag.
Feel free to double or triple recipes if grilling for a crowd.
Make another batch to use as a grilling sauce for skewers of vegetables.
Allow yourself to make substitutions, experiment and create your own signature touch –that’s the fun in grilling!

Taste Bud Trippin’ Gobally-inspired Steak Recipes for the Grill! #beef #fitfluential

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How do you prep your steaks? What is your favorite cut of steak? Which of these three rubs sounds the best? What are your weekend plans — please share in the comments below – XOXO Jennifer

Grilled Chicken, Corn and Jicama Chop Salad with Sweet-Heat BBQ Vinaigrette

Posted on May 11, 2016 by Jennifer FIsher

This post is sponsored by Stubb’s Legendary Bar-B-Q, however the recipes, opinions and enthusiasm are all my own!

There is so much to love about May! The weather is warmer, daylight lasts longer and backyard patios, porches and pergolas are prime party spots for good friends and great food. I don’t know about you, but my go-to cooking method from early spring well into the fall season is grilling. Whether I’m entertaining company or it’s just the family, my trusty grill is this mom’s solution when it comes to whipping up creative, healthy and quick meals.

I will grill anything and everything. I get fired up for grilling the gamut . . . meats and seafood to fruit, veggies and dessert (mmmm, banana boats)! Today, I’m sharing a recipe for Chicken, Corn and Jicama Chopped Salad with Sweet-Heat BBQ Vinaigrette that relies on one of my secret weapons when it comes to grilling and barbeque – Stubb’s Bar-B-Q Sauces, Marinades and Rubs.

Grilled corn and chicken are the stars of this simple grilled salad recipe – Stubb’s Chicken Spice Rub gives just the right amount of seasoning to poultry and vegetables without being overpowering or too spicy for my kids to eat. This is the original rub of Stubb’s fame, crafted by the legend himself at his original Texas Bar-B-Q joint — “It all starts with good rub.”

To dress this chopped chicken salad that also features jicama and avocado , I’ve created a simple barbecue sauce vinaigrette that is a bit spicy, a bit sweet – and certainly fun to eat! Using Stubb’s Sweet Heat Bar-B-Q Sauce is my not-so-secret shortcut to prepping this dressing in mere minutes. Of course, this BBQ sauce with hints of brown sugar and chipotle peppers is also excellent used in the traditional way to drizzle or douse on everything from baby back ribs and burgers to pizza and sweet potatoes.

It’s also the sauce I use in my Brisket & Bean Skillet Nachos. I love that Stubb’s Bar-B-Q sauces get their bold flavors from real, wholesome ingredients with no artificial flavors, colors or sweeteners. Also, you’ll find absolutely NO (none, zip, nada) high-fructose corn syrup in these quality condiments.

Stubb’s Legendary Bar-B-Q, maker the No. 1 brand of barbecue sauce, rubs and marinades in the the country, is located right here in Austin, Texas — so I can head over and dive head-first in a vat, if I want! But, these barbecue “helpers” are also sold in 85% of grocery stores nationwide — so, run out and getcha some!

Grilled Chicken, Corn and Jicama Chop Salad with Sweet-Heat BBQ Vinaigrette is such an easy grilled recipe and the perfect fixin’s for a potluck or picnic – whether for Memorial Day, a graduation or any summer time celebration. You can also make it the night before, the dish is delicious served cold and the vinegar and lemon juice in the dressing help keep the avocado fresh for up to a day in the fridge. If you want to enjoy as a side dish or vegetarian meal — just omit the chicken and dig in!

Chicken-Corn-Jicama Chop Salad w/ Sweet-Heat BBQ Vinaigrette @stubbsbbq #stubbsinsider

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What have you been tossing on the grill lately? Any big weekend plans for Memorial Day — a race, a party, a picnic? Please share in the comments below – XOXO, Jennifer

Grilled Chicken, Corn and Jicama Chop Salad with Sweet-Heat BBQ Vinaigrette

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

Course: Condiment, Main Dish, Salad

Cuisine: American

Servings: 4 servings

Ingredients

1 lb. boneless, skinless chicken breast
3 medium ears corn, husk and silks removed
2 tablespoons olive oil (divided)
3 tablespoons Stubb’s Chicken Spice Rub (divided)
1 1/2 cups peeled and chopped jicama
1/2 cup chopped red onion
1/2 cup chopped red bell pepper
1 large avocado, peeled and chopped
2 tablespoons chopped cilantro

For Sweet Heat BBQ Vinaigrette

1/4 cup Stubb’s Sweet Heat Bar-B-Q Sauce Sauce
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 tablespoon honey
1/2 teaspoon dried red pepper flakes

Instructions

Rub uncooked chicken breasts with 1 tablespoon olive oil and rub with 2 tablespoons Stubb’s Chicken Spice Rub.
Heat charcoal or gas grill to approximately 400 F degrees and grill chicken approximately 15 – 20 minutes, flipping once, or until cooked through and internal temperature reads 165F degrees.
While chicken is cooking, rub corn cobs with remaining 1 tablespoon olive oil and sprinkle with remaining 1 tablespoon Stubb’s Chicken Spice Rub.
Place corn on grill with chicken and grill for approximately 10 minutes, rotating occasionally, or until turning tender and browning in spots.
Remove chicken and corn from grill and let rest for 10 minutes, or until cool enough to handle.
Chop chicken into small, bite-sized pieces. Slice corn kernels off the cob. Add both to medium bowl along with jicama, red onion, red bell pepper and avocado. Set aside while making dressing.
To make dressing, whisk Stubb’s Sweet Heat Bar-B-Q Sauce together with olive oil, lemon juice, vinegar, honey and pepper.
Pour dressing over salad and toss gently. Garnish with chopped cilantro.

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The Fit Fork

25 Tasty Ways to Top a Sweet Potato – Quick Ideas!

Why Consistency is the Best “Diet”

Pepita-crusted Salmon with Skillet Squash

Globally Inspired Steak Recipes using Wet Rubs

Grilled Chicken, Corn and Jicama Chop Salad with Sweet-Heat BBQ Vinaigrette