Thursday, September 25, 2014

Bodybuilding staple !

It's more like a treat than a vegetable !! Do you know what I am talking about ?? This is a common staple item in any body building diet, its orange in color and has MANY health benefits!! With it's sweet taste it can be made either sweet or add a hint of hot to it for a delicious way to get in healthy carbohydrates!!!

THE SWEET POTATO

They are high in vitamins A and C, incredibly versatile, and a great carbohydrate source for refueling after tough workouts. Plus they’re delicious !! So many people don't realize how many ways you can use them let alone the health benefits that come along with it !! They are high in antioxidants, have anti-inflammatory nutrients, and blood sugar-regulating nutrients.

Sweet Potato Pancakes (serves 1)

Ingredients:

3/4 cup cooked sweet potato
1 scoop vanilla protein powder (depending on brand)
1 egg
1/2 tsp organic vanilla extract
1/4 tsp cinnamon to taste
1/8 tsp baking powder
1/2-1 tablespoon butter or coconut oil for cooking

Directions:

- In a bowl, mash sweet potato and combine protein powder, egg, cinnamon, vanilla, and baking powder until thoroughly blended.

-Turn your stove to medium heat, use butter or coconut oil to grease the pan, and add batter. Watch the pancakes closely and don’t allow them to overcook. Makes 2 medium or 3 small pancakes.

-Top with butter, coconut oil, or nut butter, if desired.

Sweet Potato Protein Shake (serves 1)

Ingredients:

1/2 cup cooked sweet potato
2 scoops vanilla protein powder (depending on brand)
1/2 cup full-fat coconut milk
1/2 cup water
1/2 cup crushed ice
1/2 tsp organic vanilla extract
1/2 tsp pumpkin pie spice to taste

Directions:

- Blend all ingredients thoroughly with a hand blender. Use more or less ice and water to reach desired consistency.

Sweet Potato Fries (serves 2)

Ingredients:

1 large sweet potato, raw
1 tbsp butter or coconut oil, melted
sea salt or kosher salt, to taste
black pepper, to taste
1 tbsp chili powder

Directions:

-Preheat oven to 400 degrees.
- Peel the sweet potatoes and cut them into thin discs, or matchsticks, whichever you prefer.
-Toss the sweet potatoes in the butter or coconut oil, salt, pepper, and chili powder until evenly coated
-Put in the oven on a tray lined with tin foil, and bake for 25 – 45 minutes depending on size of the fries, flipping every 15 minutes.
- Fries are done when they are tender in the middle and slightly crispy on the outside.

Try some of these out !! Let me know what you like ?? Do you like them sweet or spicy ?? Do you like to cook with them or make into a smoothie !! Be creative and ENJOY

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