Tag Archives: meal solutions

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

Posted on by
10

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.

25 Fast and Flavorful Ways to Top a Sweet Potato - easy meal solutions for busy weeknight dinners.

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.

purple sweet potatoThe 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 Mustart & Scallion Sweet PotatoesHoney 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.

Cowboy Beef Brisket, Bean and Corn "Slop" on Sweet Potato makes a quick and healthy meal solution!

 

 

 

 

 

 

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

Click To Tweet

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

Southwestern Avocado Tuna Salad & Sandwich #TunaStrong

Posted on by
10

Southwestern Avocado Tuna Salad Sandwich kicks up lunch with flavor, protein and heart healthy fats. Here I am talking about protein again, but eating enough quality protein is serious business if you want to optimize your body for performance. As competitive runner, CrossFit enthusiast and yoga dabbler myself, I’m always looking for ways to make my motor run and recover more efficiently – and eating enough quality protein spread evenly throughout the day helps sustain my energy so that I can perform to meet (and sometimes exceed) my expectations. And, a protein-rich snack consumed within 30 minutes of an intense workout or run helps my muscles repair so that I’ll be raring to go for my next effort. Check out my recent post that talks about how much protein to eat and when.

jen jump kids tuna

Whoohoo — Avocado Tuna Sammies for lunch, and only 5 minutes to make!

Adding canned tuna to any meal is an easy (and inexpensive) way to get that necessary serving of protein along with other essential nutrients you need for optimal health and wellness. Bumble Bee® Solid White Albacore Tuna in Water contains 13 grams of protein and 0 grams of fat per serving, along with essential Omega-3 fatty acids. Bumble Bee®  is a tried-and-true canned tuna product I also feed my always-hungry teenage boys, and I appreciate how the company is sharing the message that seafood, tuna  and other fish are family-friendly ingredients in a well-rounded, wholesome diet  –   Tuna Mind…Tuna Body…, Tuna Soul…Tuna Strong™.

On the go Bumble Bee Tuna snack pack for travel.If you’re really on the go (just heading to the gym or office or road-tripping across the country on vacation), Bumble Bee®   is perfect for travel. You can just pop open a can, pouch or snack pack, squeeze on some lemon and enjoy. Pair with some fruit that you’ve stashed in your briefcase, gym or carry-on bag and no longer will you worry about how to get a clean-eating meal from a vending machine, drive-thru or airport food court.

 

Add Bumble Bee Tuna and Avocado atop whole grain bread for a healthy, filling lunch.However, if you have just 5 minutes of prep time, you are going to go love my delicious recipe for Southwestern Avocado Tuna Salad.  It features flaky while albacore mixed with mashed avocado, a healthier swap for mayonnaise – this keeps the recipe rich and creamy but with mostly heart-healthier, good-for-you unsaturated fats. I serve on paleo or low-carb bread, or the way my mom used to do tuna salads – in a scooped out tomato bowl. The Southwestern Avocado Tuna Salad is also a winner wrapped up in lettuces leaves, a whole grain tortilla-style wrap or even popped atop a pile of scrambled eggs.

This Southwestern Avocado Tuna Salad in a tomato cup makes a protein-rich, yummy meal that works for low-carb and paleo diets.

Southwestern Avocado Tuna Salad Recipe

  • 1 large ripe avocado
  • 1 large lime, juiced 
  • 1 teaspoon garlic salt
  • 1 cup thawed “southwest blend” frozen corn
  • 2 (2.5 ounce) pouches Bumble Bee Albacore Tuna  

In medium bowl, mash together peeled, seeded avocado with lime juice and garlic salt. Stir in thawed southwestern-style corn and tuna (that has been flaked with fork) until combined. Serve over salad, in tomatoes or on bread. Serves 2 -3.

#TunaStrong Southwest Avocado Tuna Salad @bumblebeefoods #Fitfluential  #Ad

Click To Tweet

So, what are you waiting for, get Tuna Strong! Follow Bumble Bee®   on Pinterest for a seemingly endless collection ways to use canned tuna in recipes and other helpful nutrition tips. Or, check them out on Facebook and Twitter.

What is your go-to way to eat canned tuna?

This post is sponsored by FitFluential on behalf of Bumble Bee.

Plant-based Protein – Asian Chop Salad with Gardein Teriyaki Chick’n Strips

Posted on by
5

Thanks to Gardein for introducing me to their Gardein Teriyaki Chick’n Strips and for sponsoring today’s post.

I’m that fast girl you’ve been warned about. I talk fast, I run fast . . . . and, I like to get my food fast. But NOT fast food, no way.  To keep my diet fit and fresh, I like to make the majority of my meals at home, despite the insanely busy schedule I keep.  So, while a 30-minute weeknight meal might sound pretty quick to most, I’m kicking it up into super-sonic speed on the typical night with 10-minute, pan-to-plate dinners!

Teriyaki Chick'n Chop Salad is a fit, fast and flavorful meal that takes 10 minutes to make and fills you up with healthy plant-proteins.

Tonight, I whipped up a far-out, far-east inspired dinner using Teriyaki Chick’n Strips from Gardein. These tasty strips have 15 grams of plant-based protein for a mere 120 calorie cost. They are made with non-GMO soy and wheat, ancient grains and veggies and remarkably have a similar taste and texture to real chicken breast – they are also work for those of you who keep vegan and kosher diets. My husband,  a carnivorous guy who would normally turn his nose up at such “nonsense,” didn’t even realize he was eating a meat substitute! I call that winning dinner!  #MeetChef

Teriyaki Chick'n Chop Salad is made with plant-based protein and perfect for a #MeatlessMonday mealIn addition to the Teriyaki Chick’n Strips magic, I employed my favorite busy-night trick and used what I could find in the produce bin to make the remainder of dinner.   While the strips were browning for five minutes in the skillet, I quickly chopped up some jicama, carrots and red onion and thawed out shelled edamame that I always keep in the freezer. The Teriyaki Chick’n Strips come with a sauce packet that also I also found to make a serendipitous salad dressing (there was plenty to drizzle on everything)!

This quick and easy meal solution is definitely going to be in my dinner rotation — I now have more time for running fast . . .  and running errands!

jen running in yellow flowers

Gardein makes lots of other yummy, healthy, meatless proteins like Gardein Ultimate Beefless Ground, Golden Fishless Filets. Check back next week, because I’ll have a new recipe for you! All Gardein products are found chillin’ in the freezer aisle at your favorite grocery store.  Save yourself a dollar with this coupon (available for download until May 31, 2015).

Far Out Far East Chick'n Chop Salad - TheFitFork.com

10-Minute Meal for Fast Girls – Teriyaki Chick’n Chop Salad #MeetChef @Gardein https://ooh.li/e44c699

Click To Tweet

What is your quickest go-to meal to make at home?

Print
Teriyaki Chick'n Chop Salad
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
 
This Asian-inspired salad uses plant-based protein, teriyaki sauce and chopped fresh veggies to create a fit, fresh and fast dinner solution.
Course: Main Dish
Cuisine: Asian
Servings: 3 Servings
Ingredients
  • 1 bag Gardein Teriyake Chick'n Strips
  • 2 teaspoons olive oil
  • 1 cup chopped carrots
  • 1 cup chopped jicama
  • 1 cup shelled edamame beans
  • 1/2 cup chopped red onion
  • 2 ounces cashews
  • 3 tablespoons Sriracha sauce if desired
Instructions
  1. Heat olive oil on medium-sized skillet over medium-high heat. Add thawed chick'n strips and cook for about 5 minutes, flipping once. Remove from heat. Add thawed sauce packet to skillet to coat strips.
  2. Toss carrots, jicama, edamame beans and onion into skillet and stir quickly to coat veggies with sauce, yet not heat them.
  3. Divide chicken and veggies among three plates and sprinkle with cashews. Drizzle with Sriracha sauce, if desired.

Chocolate Cheesecake Pancakes with Berry Burst Topping #MealtimeSolutions

Posted on by
6

Chocolate Cheesecake Pancakes - Horizon Products

June 2103 Jon and Davis LakehouseIn the morning, my three teen boys are as hungry bears coming out of hibernation. You don’t want to mess with them until they’ve gotten their paws on some food. I always try to offer a breakfast that will power them from early morning straight through to lunch. Pancakes are a favorite, and over the years I’ve found different ways to add a little more substance to these typically carb-laden morning meal.  For example, I’ve done protein powder in pancakes,Paleo pancakes and alternatives to sugary syrup.

Products from Horizon help me make yummy goodness for my children – I can rely on the taste and quality of the ingredients time and time again, which just takes more worry out of my day!  One meal solution I came up with for breakfast is an easy recipe for Chocolate Cheesecake Pancakes (with Creamy Berry Burst Topping). 

Chocolate Cheesecake Pancakes - TheFitFork.com

horizon super sqeezeThis quick recipe uses a new Horizon product the whole family is loving these days – Super Squeeze Mixed Berry Burst. While these little squeeze packets are perfect for lunch boxes and gym bags, the also make a fabulous swap for syrup on pancakes and waffles. Made with wholesome ingredients like organic skim milk, organic berry puree and organic can sugar, each pouch provides 5 grams of protein and is a good source of calcium. The other cool thing about these single-serve packets is that you can just pop off the lid and squirt as much or as little as desired. Even little toddler hands can be in charge of this fun job!

Chocolate PAncakes with Cottage Cheese and Horizon Berry BurtsIn addition to the 5 grams of protein coming from the Super Squeeze, I’ve also pumped up the pancakes with protein from Horizon Low-Fat Cottage Cheese.  Cottage cheese is an excellent source of protein and calcium, and while many kids can’t stand the texture, I’ve run it through the blender to be super smooth and creamy. Blended with cocoa powder and a bit of stevia sweetener, it actually tastes like a decedant cheesecake!  I’ve used a traditional convenience pancake mix as my base, but if you are following a gluten-free diet, just swap in a gluten-free baking blend with a teaspoon of baking powder. Bite of Chocolate Cheesecake Pancake - TheFitFork.com

Find out more about Horizon’s New Super Squeeze Mixed Berry Burst and their other delicious, family friendly products by following them on Twitter, Facebook , or the Mealtime Solutions Board on Pinterest.

Chocolate Cheesecake Pancakes w/ @Horizon_Organic Berry Burst Topping #MealtimeSolutions #ad

Click To Tweet

What is your favorite topping for pancakes?

This is a sponsored conversation written by me on behalf of Horizon Organics. The opinions and text are all mine.

var ts=document.getElementById(‘ti-pixel-tracker’); var ti=document.createElement(“img”); ti.style.display=”none”; ti.src=”https://tracking.tapinfluence.com/trk/M4G44/FBnBt/p.png?p=qlsOI” + String.fromCharCode(38) + “i=pQP70” + String.fromCharCode(38) + “s=” + encodeURIComponent(document.referrer); ts.parentNode.replaceChild(ti,ts); new TAP.CogFrame(‘/v1/cogs/a7918780-814d-11e4-8aa2-22000a128c44/comments’).drop({“program_id”:”a78ba05e-814d-11e4-8aa2-22000a128c44″,”post_id”:”d6f7296c-c11c-11e4-a2f2-22000af93a2d”,”host”:”api.tapinfluence.com”,”apiHost”:”api.tapinfluence.com”,”sort_order”:”desc”,”limit”:”20″,”offset”:”0″,”sort_by”:”created_at”,”protocol”:”https://”});

Chocolate Cheesecake Pancakes - Horizon Products
Print
Chocolate Cheesecake Pancakes with Berry Burst Topping
Prep Time
5 mins
Cook Time
4 mins
Total Time
9 mins
 
This breakfast recipe is a easy mealtime solution that uses low-fat cottage cheese in pancakes and milk-based berry burst packets from Horizon as a topping.
Course: Breakfast
Cuisine: American
Servings: 4 servings
Ingredients
  • 1 1/2 cups milk (2%, almond, coconut, etc)
  • 2/3 cup Low-Fat Cottage Cheese I used Horizon Organic
  • 1/4 cup cocoa powder
  • 1 teaspoon liquid stevia can substitute 2 tablespoons honey
  • 1 1/2 cup complete pancake mix type that only requires water to make
  • 1 box Horizon Super Squeeze Mixed Berry Burst 4 squeeze packs
  • 1 cup fresh berries raspberries, blackberries, sliced strawberries, etc.
Instructions
  1. Add milk, cottage cheese, cocoa powder and stevia into blender. Blend for approximately 30 seconds until ingredients are combined and smooth.
  2. Pulse in pancake batter until combined, taking care not to over blend. Heat skillet to medium, add approximately ¼ cup batter in center of skillet and cook for 2 – 3 minutes or until bubbles appear on top and edges have set. Use spatula to flip pancake over and cook for an additional minute or until cooked through. Repeat for remaining pancakes (makes approximately 16 pancakes).
  3. To serve, stack 4 pancakes on a plate and squeeze one packet of Horizon Super Squeeze Mixed Berry Burst on top. Top each stack with ¼ fresh berries.