TNTPrepnique: Sweet Potato Pucks
TNTPrepnique: Sweet Potato Pucks
The slightly sweet profile of the sweet potato lends itself as a great first food, a versatile side dish, or a healthy indulgence, making it a perfect food for every age. Their high content of beta-carotene, lutein, and zeaxanthin makes the sweet potato a veritable enemy of cancers and eye diseases. They lower cholesterol (thanks to their soluble and insoluble fiber content, as well as the plant sterols and vitamin B found in each yummy bite). They lower blood pressure (potassium-rich), bolster immunity (high in vitamin C), and may even help prevent constipation, diverticulosis, hemorrhoids, and weight gain! Hard to say no to such a strong contender… until it’s time to cook them. The average baking time for a regular sweet potato is an hour or more, and many of us just don’t have the time to make this happen after a long day at work.
I started using this prepnique when my youngest first began solids. My husband and I, like many young parents, worked hard all day, drove around the world through too much traffic to reach the daycare and home, and still wanted desperately to provide home cooked baby food for our first born. I had no desire to cook multiple meals, nor yet could I produce extra time to create them. So we needed foods that worked for everyone… and we needed them fast. My requirements:
- Great taste
- Able to use microwave, grill or toaster oven for speedy cooking
- Able to be a “baby” food or an adult food
Introducing the Sweet Potato Pucks!
These pucks are so easy to prep and easy to use. They’re versatile in every sense of the word. I can warm up and dice a puck for baby, or smoosh it with some seasonings for big sister, or roast it for mommy, or grill it for daddy. You can grate a puck and use it in muffins, or thaw it and use it in soup, or leave it frozen and add it to a morning smoothie. The choices are endless.
Here are the step-by-step picture instructions on how to make Prepnique: Sweet Potato Pucks.
Tips/Ideas: leave the skin on for added vitamins, you can use the same method for nearly any root vegetable or squash
Step One: Wash your produce
Step One: Wash your produce
Step Two: Score and stab the sweet potatoes
Step Three: Wrap them with paper towels and place on a microwave safe dish
Step Four: pour ¼ c. of water on top of sweet potatoes to soak paper towel
Step Five: Microwave potatoes for 4-6 minutes, let cool for 2-3 minutes
Step Six: Carefully slice potatoes, leave skin on if desired
Step Seven: Arrange on a cookie sheet that is lined with freezer paper (I use tape to keep the freezer paper in place)
Step Eight: Allow to freeze for 1-2 hours
Step Nine: Label a freezer bag and add pucks.
Step Ten: Keep in freezer up to 6 months and use as is by microwaving for one minute per puck or in any of your favorite sweet potato recipes!
All photos courtesy of Stacey Gretka
How to Use Sweet Potato Pucks
How to Use Sweet Potato Pucks
Once you’ve prepped your pucks, you can use them to make any of these great recipes:
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| Photo Credit: Rita Maas |
One 1.25 cup serving of this Curried Sweet Potato Ginger Soup counts for only two starch exchanges)
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| Photo Credit: Jim Bathie |
You can use this Creamy Sweet Potato Dip instead of hummus and it also only counts for two starches about ½ cup of dip!
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| Photo Credit: Rita Maas |
One-sixth of this Sweet Potato and Ginger Soup recipe is a lighter (one starch), and milder (no curry) take on the soup above.
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| Photo Credit: DailyMail.com |
A hearty meal without the fat? No problem. Serve up 1.25 cups of this Lamb and Sweet Potato Curry Stew atop ½ cup of couscous and you’ve got a very filling 3 starch exchanges, 2 vegetable exchanges, and 2 meat exchanges!
Of course, you can always simply season the thawed pucks to your own taste and toss them on the grill or in the oven for a delicious roasted side. Try some of these combos:
- Olive oil, rosemary, garlic
- Honey, cinnamon, nutmeg (or pumpkin pie spice)
- Olive oil, onion, lime (season with fresh cilantro after baking)
- Olive oil, salt, pepper, paprika
- Olive oil, parmesan, basil, thyme (or sage)
- Olive oil, balsamic vinegar, dill, cloves
- Olive oil, lime juice, scallions, curry powder, salt (cut into cubes and toss onto a salad!)
Or try throwing a puck into your next smoothie, like one of these:
- 2 SP Pucks, 2 deseeded oranges, ¼ tsp cinnamon
- 1 SP Puck, 2 Tbsp pecans, 1 banana, 1/4 tsp cinnamon, 1/4 tsp vanilla extract, 1/2 head butter lettuce, 1 c. almond milk
- 1 SP Puck, 1 banana, 1 madjool date, 1 c. almond milk, ¼ water, 2-3 ice cubes (opt), dash of cinnamon and/or other pumpkin pie spices
Quick and Easy Cheesesteak Peppers
How to Make Cheesesteak Peppers
A Quick, Easy, Delicious, AND Healthy Meal
Inspired by a post a friend of mine made recently and a love for all things Philly Cheesesteak, we came up with this quick, easy, delicious, and healthy meal that the whole family will love! This recipe makes two adult servings and two child-sized servings (TNT exchanges: 2 Vegetables, 3 Meats, 1 Dairy, and 1 Fat); to make more or less requires only a simple adjustment to the recipe to fit your family's needs. The best part about this meal is how you really don't even miss the hoagie roll (I've never been able to properly replicate the true Philly bread anyway, so this eliminates that disappointment for me).
Wash and cut your peppers in half. You'll find it best to use one pepper for each person (just use different-sized peppers for different-sized tummies).
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| Photo Credit: Stacey Gretka |
Add cheese. Use 1/2 slice of reduced-fat cheese for adult peppers, and 1/4 slice for children. We used Land O Lakes 2% American Cheese sliced thinly by our local deli. Typically once slice ranges from 0.8 to 1 oz.
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| Photo Credit: Stacey Gretka |
In a large saucepan, over medium heat, add 1 Tbsp olive oil, 1/2 large julienned onion, and 1/3 large jalapeno, minced. When the onions begin to soften, add 1 tsp pepper, 1 tsp minced garlic, and a dash of salt (optional). Stir for about two minutes. Add 1/2 pound of lean roast beef (either cut with kitchen shears or ask your deli to cut it shaved), 1/4 c. water, and 1/2 tsp chili powder. Cook until roast beef is uniformly browned (you may need to add a bit more water to create the "jus"), about 5-10 minutes.
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| Photo Credit: Stacey Gretka |
Spoon beef mixture into peppers and top with remaining halves (or quarters) of cheese.
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| Photo Credit: Stacey Gretka |
Place the peppers on the grill for about 10 minutes, or until cheese is melted.
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| Photo Credit: Stacey Gretka |
Ladle additional "jus" across the top of the peppers, if desired, before serving.
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| Photo Credit: Stacey Gretka |
One serving (two stuffed halves) counts for 2 Vegetables, 3 Meats, 1 Dairy, and 1 Fat. So plan accordingly and of course, enjoy!
Tools you may need:
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| Photo Credit: Stacey Gretka |
Tools you may need:
Weekly Food Prep Creates Easier, Faster and Healthier Meals
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| Photo Credit: Darnise Starr |
Weekly Food Prep Creates Easier, Faster and Healthier Meals, By Angela Gallo, LSN, DTR
March 27, 2010 at 11:45am
Days filled with to many things to do, too many people to see and too many places to go can leave meal-making another chore on the to-do list. By the end of the day, we are often tired, hungry and in a rush to get a meal on the table. Stress and lack of time is a bad recipe for unhealthy eating, but there are ways to make it easier. Weekly meal prep can get you organized for meal times, get your meal on the table faster and help you eat healthier. And, as an added bonus, weekly meal prep can be a fun family or friend activity!
5 Reasons to Use Basil (and how to use it!)
5 Reasons to Use Basil
(and how to use it!)
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| Photo Credit: Stacey Gretka |
You've got a bounty of basil by now (or always pass the wonderfully aromatic bunches in the grocery store) and you're wondering how can you possibly use it all! We've got some great ideas for you, in addition to the traditional caprese salad, and reasons why basil is a great, healthy addition to your daily life!
Basil, or Ocimum basilicum, comes in many different varieties, the most popular of which is Sweet Basil. It has a slightly peppery and clove-like flavor, making it a warm, yet refreshing addition to nearly any dish. But there are so many other uses for basil as well!
Basil makes a great insect repellent and bug bite soother!
When camping or gardening, simply rub a broken leaf on any bites and the itchy sensation will subside before you know it! And since the phytochemicals of basil are considered antibacterial, it makes for a decent and natural disinfectant when in a pinch, too. Make sure your basil is not covered in pesticides though before you rub it on a bite. And never rub any plants on an open wound.
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| Photo Credit: FreeImages.com |
To make simple, homemade insect repellent window strips (that are safe for kids and pets), simply dampen strips of clean cotton or paper towel, and rub freshly broken or crushed leaves of basil across them so that they turn slightly green in color! To enhance the effects, you can also use essential oils of peppermint, cinnamon, lemongrass, or thyme.
Basil is a milder stimulant than caffeine!
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| Photo Credit: anniesremedy.com |
Instead of brewing a cup of coffee every morning, try a milder stimulant such as basil tea! A gentler way to open the eyes and mind, basil tea is often used in natural circles to help reduce headaches and settle stomachaches! But keep in mind, basil tea can increase your appetite. Simply cut or chop the leaves and infuse in hot water (try one of these tea balls) for five minutes or until the tea is cool enough to drink. Or add it to your TNT Infuser Water Bottle in the fridge overnight for a cool and refreshing start to your day! Add a touch of sweetness with stevia leaves, or try a lemon twist.
Basil makes an amazing salad green!
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| Photo Credit: NTPTalk.com |
That's right! Just toss a bunch of fresh basil leaves right into any salad. It pairs very well with spinach and mesclun. But try it with arugula, romaine, swiss chard, mache, oak leaf lettuce, frissee, tango and more!
Master Pesto
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| Photo Credit: Patrizia Schiozzi |
We can't talk basil without at least mentioning its crowning culinary condiment: pesto. Without about a million different variations on the spread, it's easy to get lost thinking its a challenging feat, but making classic pesto is simple, delicious, and high in Omega-6 fatty acids. Try one of these classic recipes (and don't forget to monitor portions when enjoying this healthy fat):
Mortar & Pestle Classic Pesto from Serious Eats
Food Processor Classic Pesto from Cooking Light
Try using your new creation on sandwiches in place of mayonnaise, on pasta in place of a cream sauce, or even on pizza in place of the pizza sauce! Use it for Skillet Pesto Pasta & Shrimp or how about in place of the mayo in a potato salad!
Use Basil to Brighten Desserts & Beverages
Give any of these delicious recipes a try for a new and exciting spin on cooking with this versatile herb. Alcohol can be left out to have fun hydrating coolers without the added calories.
Lime Basil Sorbet
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| Photo: Becky Luigart-Stayner; Styling: Cindy Barr |
Basil Cornmeal Sandwich Cookies (with Apricot Filling)
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| Photo Credit: Carrie Vasios |
Kale Pineapple Basil Smash
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| Photo Credit: Autumn Giles |
Cucumber and Basil Slush
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| Photo Credit: Seriouseats.com |
#TechTuesday - Build a Better Lunch
What's in your Lunchblox?
#TechTuesday
"Build a better lunch" is the slogan Rubbermaid came up with for these ingenius little containers. The problem? Getting the world to bring lunch, while answering the constant concerns of bringing a lunch that's properly portioned, kept cool, and takes up minimal room. The solution? Lunchblox.
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| Photo credit: Rubbermaid.com |
These handy containers come in a few different sized kits, for both children and adults, and they come with a "Blue Ice Sheet" that locks in between the containers to keep all food items out of the Danger Zone! Disherwasher safe, microwave safe, even freezer safe, these BPA-free plastic containers are as versatile as they are convenient.
Get yours here!
And don't forget your cooler bag in which to keep your containers!
Need some ideas for packing your lunch or snacks?
10 Healthy On-The-Go Snack Ideas!
Tips for helping kids eat their lunches!
Some ideas from our Pinterest Board on what to pack!
#MusicMonday - August 3, 2015
#MusicMonday - August 3, 2015
This week we bring you TWO great songs, a classic and a more recent release. I feel like I could run forever with this first song, and the second makes me want to work that punching bag like a pinata! They could be your next workout companions, too!
Easy by the Commodores
Fight Song by Rachel Platten
#SaturdaySwap - 6+ Eggless Options for Cooking and Baking with Allergies
Egg Alternatives
Published July 23, 2015
bhofack2/iStock/Thinkstock
Eggs are highly nutritious, versatile and delicious. But, what if eggs aren't an option?
For some, eggs are off limits due to dietary preferences, restrictions or allergies. Or, sometimes, you just cracked your last one and are simply out. And, although relatively low in cost, the price of eggs can rise due to various reasons, including egg shortages caused by a bird flu virus outbreak. In any case, consider integrating egg alternatives as staples in your kitchen.
Egg Alternatives: The Basics
Whether following a vegan eating plan or swapping out eggs as you prepare a new cuisine, reach for egg alternatives in cooking and baking. The alternative you use will depend on the desired function of the egg in that particular recipe. Eggs in recipes for baked goods are used for functions such as binding, leavening and adding moistness and richness, while their use in savory dishes is more straightforward. Egg alternatives range from chia gel to tofu, in addition to mixes that make egg replacement easy and effective. For instance, one mix is made from chia seeds and garbanzo beans, in which 1 tablespoon combined with 2 tablespoons water provides the equivalent of one egg for use as a binder in recipes, including those for cookies or pancakes. Follow package instructions for best results.
How to Use Egg Alternatives
Here are some top picks for naturally replacing eggs in recipes. One large egg is about ¼ cup. Keep this measurement in mind as a guide during cooking and baking.
- Scrambled egg option: In place of each large egg, cube 3 ounces firm tofu. Sauté while slightly smashing the tofu when preparing to achieve the look of scrambled eggs. Add a pinch of turmeric for an egg-like yellow color. Sprinkle with an optional pinch of nutritional yeast for a pop of flavor.
- Boiled egg option: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (3 ounces tofu for each boiled egg you're replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.
- Binding in baking: When chia seeds are stirred into water, juice or other liquid, the mixture becomes a recipe-ready gel, which acts as a binder and holds all ingredients together in a baked item. Try this standard version as a large egg equivalent: Mix 1 tablespoon chia seeds with 3 tablespoons water; let stand for 20 minutes. Prefer flaxseeds? Use a mixture of 1 tablespoon ground flaxseeds and 3 tablespoons water, and let rest for at least 15 minutes to activate and mimic an egg. Prefer nuts? Try 3 tablespoons of any nut butter in place of a large egg.
- Leavening in baking: When you need a baked good to rise, make chia or flaxseed gel as indicated above, then add ½ teaspoon baking powder along with the chia gel to the batter. Multiply based on number of eggs in the original recipe. Powdered egg replacers are also very popular and easy to use — simply follow the manufacturer's instructions and mix the powder with water.
- Moistness and richness in baking: Whether your recipe is sweet or savory, these egg alternatives are versatile in baking and provide a winning combination of moistness and richness: mashed banana, applesauce, pureed avocado, garbanzo beans or silken tofu. Use ¼ cup of any of these plant-based ingredients to replace one large egg.
- High-quality protein source: If you're simply looking for a high-quality protein source in your diet in place of eggs, plain yogurt in an easy pick. Just ¼ cup plain fat-free Greek yogurt has the same amount of protein as one large egg.
The list of egg alternatives in cooking and baking is nearly limitless. When foregoing eggs, experiment with various fruits and vegetables that you have on hand, such as prune puree, apple butter, pumpkin puree and mashed potatoes or sweet potatoes — which are especially ideal for providing moistness while boosting plant-based nutrients. If leavening is needed, also add ½ teaspoon baking powder for each egg being replaced.