Guest Blog by Lora Schmuecker- Sweet Potato "Hash"

Sweet Potato "Hash"


Makes 1 serving.  Each serving contains: grams of carbs macros allowed, 10 grams of fat or macro allotment and 15 grams of protein or macro allotment
 
Ingredients:
    •    1 tsp olive or coconut oil
    •    Sweet potato, cooked and cubed (as much as allowed for macro allotment)
    •    Toasted whole wheat bread, crumbled
    •    1 cup chopped kale (without rind)
    •    3 egg whites
    •    Any desired additional chopped vegetables such as broccoli, leeks or red onion
    •    Large pinch of :
    •    Pizza seasoning
    •    Garlic powder
    •    Black pepper
    •    Chili powder
    •    Crushed red pepper
    •    Topping:
    •    2 Tbsp. grated parmesan cheese
    •    1 ½ Tbsp. 0% Fage Greek yogurt
    •    Frank's Red Hot sauce (as desired)
 
Directions:
Heat oil on med/high skillet.  Add potatoes and vegetables, cover and cook for 2 minutes.  Stir and add all seasonings, stir and cook for additional 2 minutes.  Spread evenly across skillet and pour egg whites over evenly.  Cover and try on one side for 3 minutes.  Crumble bread onto bottom of plate.  Flip contents of pan to fry on other side.  Break up into pieces and lay over bread crumbles.  Mix hot sauce, yogurt and parmesan cheese and pour over "hash".  Enjoy!
 
 
Additional Notes:
    •    Variation to add protein: add diced chicken or albacore tuna
    •    Variation to add fats: peanut butter or PB2 is amazing mixed into this as a topping


Find this awesome health coach at her FB page link here! She excels working with athletes as well! 

 

Pumpkin sweet potato red lentil chili

This recipe has a new flavor of any chili I've ever had. It has lots of flavor and incredibly good for you. 

yield: 6              prep time: 10 minutes        cook time: 4-8 hours     

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2 15 ounce cans kidney beans, drained & rinsed

2 cups vegetable broth

2 15 ounce cans fire-roasted diced tomatoes, watch for added sugars and excess sodium

1 cup dry red lentils 

1 cup pumpkin puree, recipe below

1 cup chopped yellow onion, I just did 2 small

1 TBS cocao powder, make sure you're using real cacao and cocoa powder

1 TBS chili powder 

1 tsp cinnamon 

2 tsp cumin 

1/2 tsp cloves

1 tsp kosher salt

1-2 sweet potatoes, chopped into inch pieces 

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1- Add ALL ingredients to a 3-quart or larger crock pot. Stir!! 





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2- Cook on high for 4-5 hours or low for 8. I prefer things a little more fresh vs cooking a looooong time and having them mushy. But in this recipe you want to go long enough that the lentils are soft. I didn't cook mine entirely too long, 3-4 hours and they were still fine. My cooker gets really hot though. 

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Pumpkin Puree

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1-2 small pumpkins

*this made about 2-3 cups or more

Get a metal or glass casserole dish. Heat oven to 350-400 degrees. I chose 350 degrees and just went longer, I like to always under cook then cook more vs cook too much then be stuck with an over cooked item. Place pumpkin in dish, and grease up with olive oil, avocado oil, or coconut oil. Cover with foil and set timer for 25 minutes. Check pumpkin with fork. If you feel the  skin getting soft this is great! Rotate the pumpkins and keep them evenly cooking. 

I eventually cooked for 40 minutes, took out one that was done and finished the other for another 10. Cut it in half to then scoop out the seeds, save them for baking with oil and salt to then have for a snack! 

Put it all into a Vitamix or blender and there you have it! Pumpkin puree! 

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Enjoy these farm fresh goodies and look for more once Iowa produces and provides these goodies! 

Please share and comment, I love to hear what you think of these when you try them. Tag me with #honestlivingrecipes or connect with me via the social media links below!