Sweet Potato Breakfast Bars

Did ya miss me?! Sorry for the extended break. I’ve had lots of fun things going on the past couple months and many fun things coming to the blog soon!

I posted this recipe way back on Instagram and I have been promising to share it! Here it is and you should totally make it this Sunday to have a delicious breakfast all week.


Sweet Potato Breakfast Bars

Ingredients

  • 1 medium sweet potato, baked
  • 1/2 cup almond butter
  • 1/4 cup agave
  • 1 egg
  • 2 tbsp oat flour
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1/2 cup chopped pecans
  • 2 tbsp unsweetened shredded coconut

Directions

Preheat oven to 350 degrees F. Poke holes in a sweet potato with a fork. Line a baking sheet with foil and bake for about 40 minutes until tender. Let cool and remove skin from sweet potato. Add sweet potato puree to a large bowl. Add almond butter, agave and egg. Stir to combine. Add the oat flour, vanilla extract, baking soda, cinnamon and salt. Stir to combine. Fold in cranberries, pecans and coconut. Spray a square baking dish with nonstick cooking spray and add batter. Bake for 25-30 minutes until a toothpick comes out clean. Let cool and cut into squares. Store in the fridge.

Number of servings: 9 | Serving size: 1 bar
Calories: 208, total fat: 13 g, total carbohydrates: 38 g, dietary fiber: 4 g, sugars: 7 g, protein: 5 g

What have you been up to lately?! Tell me below.

Raquel

Healthy Thanksgiving Round Up

Still looking for some amazing and healthy Thanksgiving recipes? Well I put together the perfect recipe round up for you! I know you’ve got the turkey covered so here are some ideas to turn up the nutrition at your Thanksgiving table.


THE Stuffing

stuffing

Healthy Cornbread Stuffing from Hungry Hobby (pictured above)

Lightened Up Holiday Stuffing with Fennel, Apple & Turkey Sausage from The Foodie Physician

Southern Cornbread Dressing from Key Ingredients

THE Sweet Potatoes

sweet-potato

Bourbon Sweet Potato Casserole with Buttery Pecans from Family Food on the Table (pictured above)

Cinnamon Maple Roasted Sweet Potatoes from Hungry Hobby

Easy Mashed Sweet Potatoes from Nourished Simply

Baked Sweet Potatoes with Garlic Butter from The Domestic Dietitian

THE Greens

broccoli-salad

Broccoli Salad with Pomegranate Arils & Maple Walnuts from Simple Swaps (pictured above)

Brussels Sprouts and Apple Salad from Sincerely Nourished

Maple Roasted Butternut Squash, Brussel Sprouts & Cranberries from Eat Real Live Well

Green Beans Gremolata from Family Food on the Table

THE Cranberry Sauce

cranberry-sauce

Healthy Cranberry Sauce from Midlife Croissant (pictured above)

Simple Refined-Sugar Free Cranberry Sauce from Eat Real Live Well

 THE “Others”

acorn-squash

Roasted Acorn Squash with Pomegranate and Pistachios from Grateful Grazer (pictured above)

Roasted Potatoes with Basil Butter from Sincerely Nourished

Parsnip “Rice” with Fresh Thyme & Sage from Clean Eating Veggie Girl

Easy Roasted Turnips with Leeks and Pancetta from Midlife Croissant

Creamy Buttermilk Cauliflower Mash from Hungry Hobby

Feta Jalapeño Corn Muffins from Balanced Kitchen

THE Desserts

gingerbread-2

Gingerbread Bread Pudding from Kara Lydon (pictured above)

Easy Healthy Apple Crisp Stacks from Family Food on the Table

3 Ingredient Creamy Chocolate Pudding from Hungry Hobby

Pecan Pie Bars from Living Well Kitchen

Crustless Mini Pumpkin Pies from Nutrition Starring You

Vegan Pumpkin Pie from Simple Swaps


I hope you all have an amazing Thanksgiving with your friends and families tomorrow! Happy Thanksgiving from Sincerely Nourished!

Raquel

Individual Apple Cranberry Tarts

Holiday season is upon us! This month for the Recipe Redux we were challenged to share a healthy holiday dessert. My favorite healthy desserts always incorporate fruit as one of the main ingredients. This dessert has apple, pear and fresh cranberries. Cranberries are packed with vitamins C, vitamin E, vitamin K, manganese and copper. They also contain proanthocyanidins (PACs) or tannins which are believed to be related to the prevention of urinary tract infections. Fresh cranberries can be used to make cranberry sauce or baked into desserts. I love using cranberries during the holiday season.


Individual Apple Cranberry Tarts

Ingredientsapple-dessert-1

  • 1 sheet frozen puff pasty, thawed
  • 1 Granny smith apple, thinly sliced
  • 1 Anjou pear, thinly sliced
  • 1/2 cup fresh cranberries
  • 1/4 cup brown sugar
  • Juice 1/2 lemon
  • 1/4 tsp vanilla extract
  • 1/2 tbsp cinnamon

Directions

Preheat oven to 375 degrees F. Combine brown sugar, lemon, vanilla extract and cinnamon in a large microwave safe bowl. Add sliced apples, pears and whole cranberries. Microwave on high for 30 seconds. Remove mixture, stir and microwave again for 30 seconds. Cut puff pastry into 8 squares. Evenly distribute fruit mixture to each puff pastry square. Drizzle with extra syrup at the bottom of the bowl.. Place tarts on parchment paper lined baking sheet. Place in preheated oven for 20-25 minutes until edges are golden brown. Serve warm.

Number of servings: 8 | Serving size: 1 tart
Calories: 240, total fat: 12 g, total carbohydrates: 33 g, dietary fiber: 5 g, sugars: 12 g, protein: 3 g

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What’s your favorite family holiday dessert? Tell me below!

Raquel

Butternut Squash Power Bowl

I am absolutely obsessed with this recipe! The fall flavor combination and beautiful colors make me want it again and again. This bowl filled with complex carbs and tons of fiber to keep you feeling full. This a perfect healthy lunch that will make your coworkers jealous. You could even replace the butternut squash with any winter squash you have on hand. Winter squash includes butternut squash, acorn squash, kabocha squash and delicata squash. All types of winter squash are packed with vitamin A, vitamin C, vitamin B6, manganese and folate.


Butternut Squash Power Bowl

Ingredientsplant-bowl-5

  • 1/2 cup uncooked farro
  • 1 cup butternut squash, cubed
  • Pinch salt and pepper
  • 1/4 cup chickpeas, toasted
  • Handful kale
  • 1 tsp olive oil
  • 1/2 apple, cubed
  • 2 tbsp dried cranberries
  • 1 tbsp pumpkin seeds
  • Juice 1/2 lemon

Directions

Cook farro according to package directions. Meanwhile, preheat oven to 425 degrees F. Roast butternut squash with olive oil, salt and pepper for 30 minutes until crispy outside and soft inside. Saute kale in olive oil in a pan over medium heat. Combine all ingredient in a bowl and squeeze some lemon on top. Enjoy all the beautiful colors and flavors!

Number of servings: 2 | Serving size: 1/2 power bowl
Calories: 363, total fat: 8 g, total carbohydrates: 67 g, dietary fiber: 11 g, sugars: 13 g, protein: 16 g

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What is your favorite winter squash recipe? Tell me below!

Raquel

Orange Cranberry Protein Muffins

Minneola oranges are a cross between a tangerine and a grapefruit. They are a bit tart, but sweet as well. You can absolutely make this recipe with regular oranges, but I had Minneolas on hand! This type of citrus is available from January to April. Oranges of course are a great source of vitamin C. Don’t forget they also have fiber, folate, and thiamine. One orange is approximately 120 calories and has 3 grams of fiber and 83 milligrams vitamin C! The Recommended Daily Allowance (RDA) for vitamin C is 60 mg per day. Vitamin C is a water-soluble vitamin that is essential for collagen production and repairing and maintaining skin, bones, and teeth. It acts as an antioxidant which protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as improves iron absorption.

Bonus: this recipe is made using protein powder. Baking with protein powder can be tricky, but it’s a fun way to add protein to baked goods. Make sure to store any baked items made with protein powder in the refrigerator! More protein powder recipes to come.


Orange Cranberry Protein Muffins

Ingredients

  • 1/2 cup vanilla protein powderDSC_0704
  • 1/4 cup almond flour
  • 1/4 tsp baking powder
  • 1 tbsp Minneola orange zest
  • 1/4 cup egg whites
  • 1/4 cup unsweetened almond milk
  • 1/4 cup coconut oil, melted
  • Juice 1/2 Minneola orange
  • 1/4 cup dried cranberries

Directions

Preheat oven to 350 degrees F. In a large bowl, mix together protein powder, almond flour, baking soda, and orange zest. Add in egg whites, almond milk, coconut oil, and orange juice. Stir until all ingredients are fully incorporated. Fold in dried cranberries. Spray 6 cup muffin tin with cooking spray. Add batter evenly. Bake 15 minutes. Let cool before removing from muffin tin. Store in the refrigerator in an airtight container.

Serves: 6 | Serving size: 1 muffin
Calories: 176, total fat: 12 g, total carbohydrates: 9 g, dietary fiber: 1 g, sugars: 5 g, protein: 7 g

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Have you baked with protein powder before? What’s your favorite recipe? Tell me below!

Raquel

Brussels Sprouts and Apple Salad

Brussels sprouts are members of the cabbage family. They are related to kale, broccoli, and cauliflower as well. Like other vegetables, Brussels sprouts are filled with vitamins, minerals, and fiber. Having a small serving of these will pack a punch of vitamin C and vitamin K. One cup of Brussels sprouts provides 75 mg of vitamin C and 156 mcg of vitamin K. This provides more than the recommended daily allowance of vitamin C! (The RDA is 60 mg.)

Brussels sprouts can be boiled, steamed, roasted, and sauteed. Another great way to enjoy them is raw and shredded. I love having a salad at Thanksgiving. With all those heavy side dishes and bold flavors it’s nice to have a light bite on the plate. This salad would be perfect on your Thanksgiving table.


Brussels Sprouts and Apple Salad

Ingredients

  • 1 cup Brussels sprouts, shreddedDSC_0585
  • 1 cup baby spinach, chopped
  • 1/2 apple, cut into matchsticks
  • 1/4 cup dried cranberries
  • 1/4 cup feta cheese, crumbled
  • 2 tbsps crushed walnuts
  • Juice 1/2 lemon
  • 2 tbsp olive oil
  • 1 tsp dijon mustard
  • Salt and pepper

Directions

Whisk together the juice of half a lemon, olive oil, and dijon mustard in a small bowl. Season dressing with salt and pepper and set aside. In a large bowl, add Brussels sprouts, spinach, apple, dried cranberries, feta cheese, and walnuts. Stir to combine. Add dressing to salad when ready to serve.

Number of servings: 2 | Serving size: 2 cups
Calories: 304, total fat: 23 g, total carbohydrates: 24 g, dietary fiber: 4 g, sugars: 14 g, protein: 6 g

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Does your family have salad at the Thanksgiving table. If so, what kind? Tell me below!

Raquel

Farro, Cranberry, and Feta Salad

DSC_0494Farro is an ancient grain that has recently been gaining popularity. It is mainly cultivated in central and northern regions of Italy. This grain has a nutty flavor similar to that of brown rice. Farro is a great substitute for rice dishes and in soups. You can also use it as a hot breakfast cereal. To cook farro, it should first be soaked overnight and boiled in water until soft. While this grain is not gluten free, it does contain less gluten than modern grains.

Half a cup of farro contains 290 calories, 5 g fiber, 10 g protein, and plenty of iron. While the calorie content is higher than other grains, the benefits of a complex carbohydrate is what counts. A complex carbohydrate provides vitamins, minerals, and fiber while simple carbohydrates do not. Farro will help you feel full for longer! Some other examples of complex carbohydrates include other grains, sweet potatoes, and legumes. Check out my post on quinoa.


Farro, Cranberry, and Feta Salad

IngredientsDSC_0453

  • 3 cups farro
  • 1 1/2 cup dried cranberries
  • 1 cup baby spinach, chopped
  • 6 oz crumbled feta cheese
  • 3 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1/4 tsp garlic powder
  • 1/2 tsp dried thyme
  • 1/4 cup olive oil

Directions

Cook farro according to package directions and let cool. Once the farro is cool stir in dried cranberries, chopped spinach, and feta cheese. In a small bowl, whisk together balsamic vinegar, Dijon mustard, garlic powder, dried thyme, and olive oil. When you are ready to eat toss the dressing in the salad.

Note: Trader Joe’s always knows how to make life easy! I use this 10 Minute Farro to speed up the cooking time for this recipe.

Servings: 10 | Serving size: 1/2 cup
Calories: 327, total fat: 10.4 g, total carbohydrates: 63.7, dietary fiber: 7.2 g, sugars: 12.5 g, protein: 10.2 g

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Have you tried farro yet? If so, how was it prepared? Tell me below!

Raquel