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21 Healthy & Quick Meal Prep Lunch Ideas for the Office

July 5, 2019 by Power of Positivity

Having to prepare your lunch every evening or morning can be an exhausting routine. Therefore, it’s ideal to do these meal prep ideas in advance, during the weekend. Then, don’t have to struggle with the meal making process on the weekdays. The problem is, not all meals can be prepared this early.

You need to prepare meals that you can keep chilled or frozen in the refrigerator for at least a week. You can keep them in five mason jars, one for each day of the week. Then you can easily carry your serving to work and warm it during the lunch hour.

As you prepare your meal in advance, you need to make a meal that will be tasty as well as nutritious. Some features of a healthy lunch include low carbohydrates, minimal saturated fats, rich proteins, plenty of vitamins, a lot of healthy monounsaturated fats, and a lot of antioxidants. Here are 21 healthy and quick meal prep ideas for your lunch at work.

Healthy & Quick Lunch Ideas for the Office

1. Mediterranean Orzo Salad

This classic pasta salad has more veggies than pasta, thus it is rich in antioxidants. The main ingredients of the salad are crumbled feta, cherry tomatoes, kalamata olives, and red onion. The diet will work to maintain your weight and protect your heart.

The dish is delicious and easy to prepare in advance for your busy week. It is one of the top meal prep ideas.

2. Chickpea Pita and Tuna Sandwiches

Instead of hefty mayo, this pita sandwich uses Greek yogurt, which is low in fat. In addition to the low-calorie content, the yogurt will improve the flavor of the chickpeas and tuna. Canned tuna is an affordable and lean source of protein that has healthy fats such as omega-3s.

The intake of these essential fats has been linked to minimal levels of inflammation that result from weight gain.

3. Farro, Chickpea & Greens Salad

The delicious salad is a basic mix of mixed greens and protein-rich farro. The garnishes include chickpeas, pepitas, feta, and kalamata olives, which offer amazing taste and essential nutrients. The meal is free from meats, but it has high levels of iron.

A single serving of the salad offers 30 percent of the daily iron requirement.

4. Hummus & Grilled Chicken Open-Face Sandwich

Sandwich wraps consist of a significant quantity of your calories from a sandwich meal. Hence, eliminating them can reduce the number of calories consumed and aid in weight management. Put a layer of hummus on a slice of whole grain bread before layering on some cucumbers, tomatoes, and feta.

Top it with grilled chicken breast slices. You can also use chickpeas in place of the chicken.

5. Spinach Artichoke Quiche Cup

A majority of quiches are loaded with heavy cream and crust that has trans-fats. However, this one is free from all that. These quiches don’t have unnecessary crust and dairy.

They get their rich taste from aromatic onion, spinach, and artichokes that are full of antioxidants. The meal takes minutes to make, and you can freeze the rest for future lunches.

6. Baked Tofu Sushi Bowl

Sushi can be enjoyed without the high amounts of calories present in the extra rice. This meal offers an ideal balance of protein, fiber, and carbs. The tofu used here is an ideal substitute for raw fish and has a lot of proteins.

When consuming tofu, ensure it is organic and non-GMO. This is because GMO tofu may have some pesticides that can interfere with your gut composition. This can lead to weight gain and even depression.

7. Asian Noodle Salad

A spicy noodle salad is another one of the best meal prep ideas. It has red peppers that are rich in vitamin C, a nutrient that fights stress hormones that trigger storage of belly fat. It also has edamame beans that offer a vegan protein source. Its fiber will stabilize blood sugar and trigger slow digestion.

This is a perfect salad for your weekly lineup.

8. Avocado, Chicken & Red Pepper Pizza

This dish is a bridge between Italian and Asian flavors. The red pepper pizza offers the ideal quantity of indulgence while providing sufficient healthy, monounsaturated fats to prevent you from feeling hungry so that you can focus on work.

The chicken offers you about 33 grams of protein.

9. Grilled Chicken Melt, Sun-Dried Tomato, & Pesto

This chicken pesto meal is among the best meal prep ideas. It replaces Russian dressing and mayo (that are full of calories) with basil pesto and sun-dried tomato. It is rich in healthy fats from some mozzarella cheese and chicken breasts’ slow-digesting protein.

The healthy fats will assist in speeding nutrients through the gut and maintain blood glucose levels.

10. Caprese Pasta Pesto Salad

In this recipe, you will use leftover pasta from the Asian noodles in the place of orecchiette. The meal is supplemented with creamy mozzarella balls and ripe grape tomatoes.

Mozzarella is a great low-calorie snack since it is filled with satiating fats and calcium, a mineral that has been linked to improving the ability of the body to synthesize fat more efficiently.

11. Carnitas Bowls

If you can make your own burrito bowl, there is no need for Chipotle. This meal will offer you sufficient amount to distribute throughout the week. Serve some blogger’s carnitas and garnish with rice, corn, satiating beans, and crispy lettuce.

This is among the best high-protein meal prep ideas.

12. Pulled Pork Stuffed Sweet Potato

Sweet potatoes have complex carbohydrates, which means they are digested slowly to keep you full and energized for longer. Additionally, sweet potatoes have nutrients called carotenoids that assist in fat-burning.

These antioxidants assist in stabilizing blood sugar levels and minimizing insulin resistance that prevents the conversion of calories into fats. You will also benefit from plenty of vitamin B6.

13. Carnitas Lettuce Tacos

Finger foods are delicious, except that they are full of calories from the carbs. But you can replace the carbs with iceberg or romaine lettuce. To increase the staying power of the food, top of the tacos with avocado, filled with healthy monounsaturated fats.

14. Carnitas Stuffed Peppers

Consuming these tasty peppers will get you closer to your weight-loss goals. Pick a high-vitamin poblano pepper and serve carnitas, onion corn, and rice inside before topping off with cheese and broiling in the oven.

Combining the carnitas with muscle-building protein and slow-digesting healthy fats will keep you full at work.

15. Pulled Pork Posole

If you are too tired to cook, just put all you pork ingredients in a pot and allow it to simmer. You can include all the leftovers in the recipe.

16. Ground Turkey Skillet

Get one pound of ground turkey and convert it into five great lunches. The turkey is inspired by Thai flavors and will make your taste buds explode. It is served while wrapped in lettuce together with a side of brown rice.

Consuming lean ground turkey minimizes your fat and calorie content to provide more nutrients when you are on a calorie-restricted diet. It is one of the tastiest meal prep ideas.

17. Turkey Meatball Gyros

You can always buy a pre-made Tzatziki sauce. However, this recipe makes it easy to make the sauce at home, which also saves you from high levels of sodium often present in the store-bought sauce.

Use Greek yogurt as the base and include some parsley and dill. The resulting meal will be creamy and high in proteins.

18. Greek Zucchini Fritters with Meatballs

Zucchini is a very versatile food. The vegetable is rich in healthy carotenoids for you. The zucchini is shredded and mixed with eggs, herbs, and feta cheese to make some tasty fritters.

Serve the fritters with some meatballs and tzatziki sauce to have a delicious meal that has less than 400 calories.

19. Veggie Quinoa Salad

Preparing this meal will offer you a meal that you can have all five days of the week if you like, making it among the best meal prep ideas. Minimize the quantity of quinoa to a serving of a third of a cup and add a dressing of avocado and sesame oil.

Quinoa is ideal for a high-fiber diet and plenty of plant-based proteins. You will have stable energy and a full stomach throughout the day.

20. Chicken Satay Salad

Ingredients include warm water, rice vinegar, Sriracha, quinoa, and chicken. You will end up with a restaurant-style appetizer. The tasty chicken will last the whole week to offer you lean protein for fueling the muscles and keeping the stomach full for longer.

You can pair it with a tasty peanut sauce that acts as a dipping sauce and salad dressing.

21. Cold Peanut Noodle Salad

Ingredients include quinoa, veggies, peanut butter sauce, and whole grain spaghetti. Contrary to weight loss misconceptions, pasta is not an enemy. Whole wheat spaghetti is a carbohydrate that is low-glycemic, meaning that your gut will digest it slowly to prevent your blood sugar from spiking and your hunger from striking.

It is even better when paired with veggies that are rich in fiber and peanut sauce that has healthy fats. It is one of the healthiest meal prep ideas.

Conclusion

The secret to these meal prep ideas is to use leftovers as the ingredients for some of your meals. This will save you time and maintain the consistency of a healthy diet while preventing waste and saving on cost.

These 21 meal prep ideas are healthy, delicious, and filling. They are great for a weight loss routine.

15 Delicious Recipes That Will Make You Fall In Love With Brussels Sprouts

July 5, 2019 by Power of Positivity

Brussels sprouts have gained a bad reputation that has made them one of the most hated vegetables among children and many grownups. However, this cute looking vegetable can be very delicious. The trick to getting someone to fall in love with them is to create a meal made from Brussels sprouts that are prepared in the right manner.

Besides, once you have mastered Brussels sprouts, it becomes easy for you to make a variety of dishes with the vegetable. Also, with each of these dishes, you will get to enjoy the significant nutritional value of Brussels sprouts since they contain significant amounts of vitamin C, folate, vitamin K, and manganese.

15 Delicious Recipes That Will Make You Fall In Love With Brussels Sprouts

1. Roasted Sprouts with Chestnuts and Apples

If you have never roasted your apples, this recipe offers you that chance. Also, this recipe is perfect for any person that does not like Brussels. Roasted Brussels have a mild flavor that will pair perfectly with any crunchy nut and sweet fruit. Thus, roast your Brussels, chestnuts, and apples and serve. To ensure that you have maximum crispiness, make this meal on a cookie sheet.

2. Holiday Stir-Fry

If you do not want to spend the entire day in the kitchen, especially during the holidays, you should consider the Holiday Stir-Fry Brussels recipe. This recipe will give you all the flavors that you want in a feast without the much-anticipated hassle.

You will need Brussels, mushrooms, and onions for vegetables. You will also need nuts and cranberries to add taste to the overall rice recipe. The Onions, mushrooms and the Brussels come together to form a combination of numerous nutrients.

Cook the rice. Roast the vegetables and mix them with the fried nuts and the cranberries and use them as a topping for your rice.

3. Burst Cherry Tomato Spaghetti with Roasted Brussels

This recipe is easy to make and it will only require forty-five minutes of your time. To make the Burst Cherry Tomato Spaghetti, cook the pasta in a pot of boiling salted water and drain when cooked.

In a saucepan, heat oil and add garlic, pepper, tomatoes, sugar, and salt and cook until the tomatoes release their juices. Pour this sauce into the pasta and toss with basil. Add the roasted Brussels to the mixture and toss.

The entire meal will have a tart, sweet, and delicious taste that you will enjoy with this pasta dish.

4. Risotto with Crispy Sprouts

Making risotto can take time but the results will be worthy. Also, the process is not difficult since all you need to do is to sauté onions and add the rice, wine, and broth to cook. You can add the ingredients you want to create your preferred risotto flavor such as herbs, meat or vegetables.

To make the risotto creamy, add some cheese and let it sit. Also, roast your Brussels sprouts until they are crispy. Once cooked, add them to the risotto as a topping. The entire meal will have an addictive texture.

Overall, this is a comforting, warm, and flavorful meal that you will enjoy.

5. Brussels Pizza with Caramelized Onions and Balsamic Reduction

Instead of your usual pizza, you can change the game by making a gourmet pizza without the need of visiting an Italian restaurant. The ingredients that you will need for the pizza toppings include Brussels, vegan mozzarella and red onions.

Roast the Brussels, cook the onions and drizzle them with balsamic vinegar and sugar to make them tangy, and grate the mozzarella. Add these toppings to the dough and cook your pizza until ready. Enjoy the mix of flavors that the ingredients will provide your pizza.

6. Cheesy Chickpea Soup with Roasted Sprouts

The perfect topping for the Cheesy Chickpea Soup is roasted Brussels. To ensure that you unlock the perfect balance of flavors, try and adjust the seasoning according to your preferences.

Make the soup, add your preferred spices to make the perfect flavor and top the dish with the roasted Brussels and enjoy. You can also serve the meal with a balsamic vinegar drizzle.

7. Sesame Brussels Curry

If you have been looking for comfort food made with Brussels, this is the perfect recipe for you. The Sesame Brussels Curry is filled with many minerals as well as vitamins because of the numerous vegetables that are used to prepare the meal.

These vegetables include Brussels, potatoes, and carrots. On top of that, the recipe uses black pepper and turmeric spices to top off the dish. These two spices have anti-inflammatory properties that are healthy for the body.

Hence, serve this curry with quinoa, brown rice, or other grains to have a satisfying and nutritious meal.

8. Roasted Sprouts with Walnuts, Caramelized Onions, and Dates

If you prefer meals that have significant amounts of flavor, this is the recipe for you. By roasting the Brussels sprouts, you will allow the outer leaves of the sprouts to brown and become crispy. They will also pull slightly away from the head.

As a result, you will get a vegetable whose interior is soft and whose exterior is crunchy with an added nutty, warm, and wonderful flavor. The dates, caramelized onions, and walnuts further add flavor and taste to the roasted Brussels. Thus the entire dish will give you an explosion of flavors that will prove satisfying.

9. Maple-Glazed Sprouts and Beet Tart

The Maple-Glazed Sprouts and Beet Tart looks amazing, but most importantly, it tastes amazing. Thus, you can use this recipe to make your dinner table look classy. Also, the combination of the ingredients is unexpected but easy to love meaning it will impress your guests.

Beet is used as a filling so that it can give the overall dish a rich, creamy, and satisfying fill. Grazing of the Brussels in maple also adds flavor to the entire dish. The best part about this recipe is that you can serve it as a starter, a side dish or an entrée.

10. Brussels Caesar Salad Wrap

This recipe is very nutritious and delicious because of the ingredients it utilizes. Smoke your mushrooms with spices such as paprika and garlic to add some taste. Wash your Brussels as well as your Kales until they are clean to eat.

Mix the Brussels, Kale, and Mushrooms in a dish. Add the Caesar salad and mix well. Take your wrap and place the mixture on it before you wrap everything to make the Brussels Caesar Salad Wrap.

The kale and the Brussels will add some crunch to the meal. Thus, the entire wrap will have a crunchy, tangy and refreshing texture that marries well with the creaminess of the Caesar salad. You can make extra Caesar dressing that you can use for dipping.

11. Roasted Radish and Sprouts Salad

This recipe is mostly for you if you think that you do not like Brussels. While you might be used to having radish as a salad, roasting it creates a completely different taste. This is because raw radishes are very spicy while roasted radishes have a sweet taste that is brought out when they mellow.

Also, roast the Brussels until they are crispy. Then, toss your crispy Brussels with thyme and bright lemon juice to add flavor. Mix the sweet tasting radishes with the crispy roasted Brussels in a dish and enjoy this perfect meal as a side dish.

12. Brussels with Maple Pecans and Sweet Potato Mash

Your Brussels sprouts recipe does not get any better than with sweet potatoes. This is because when the Brussels are roasted together with the maple pecans, they bring out a delicious flavor. This flavor also pairs perfectly with mashed and creamy sweet potatoes.

Besides, this dish is earthy, comforting, and warm while at the same time remaining simple and easy to prepare. Additionally, each individual ingredient is delicious, thus when combined, they create a wonderfully delicious taste.

13. Korean Barbeque Sprouts

Many people prefer to have Brussels once they are enhanced with other mild flavors such as balsamic and a little oil. This recipe, however, is not your typical one since it uses sweet but savory barbecue sauce to bring out the taste in Brussels.

Brussels sprouts are more versatile than you thought.

Nevertheless, ensure that you use a minimal amount of sauce so that you can maintain the crispy exterior of Brussels. Grill your Barbeque Sprouts and enjoy them as a side dish or as an appetizer before your main dish.

14. Sprouts, Asparagus, and Crispy Gnocchi with Mushrooms

This is a recipe that you can use when you need to make a quick one-pot dinner in a dish. The recipe is very easy and fast to make. It also has many healthy nutrients in the form of vegetables making the entire meal satisfying as well as delicious.

All you need to do is pan fry the gnocchi until crispy and add it to the sprouts, asparagus, and mushrooms in a dish, mix them well and enjoy.

15. Grilled Pear Pizza and Shaved Brussels

This combination is like an alternative to salad pizza. The ingredients that are needed to make the pizza include the Brussels, Shiitake bacon, Caramelized onions, and Vegan Parmesan. Adding these ingredients on top of your crispy crust will bring together different flavors and texture that make the pizza perfect.

This is because the Shiitake bacon gives the pizza a savory taste, the grilled pear adds a mild sweetness, the onions give the pizza a sour and sweet taste, and the Brussels gives a finishing touch to the pizza by bringing everything together.

Conclusion

Despite your belief as a child, Brussels sprouts can be very delicious. These vegetables fall under the same category as cabbages and broccoli. Thus, they contain numerous antioxidants, low calories, proteins, and vitamins.

These small leafy greens also have plenty of calcium, iron, potassium, and fiber. Thus, do not miss out on the numerous benefits of consuming Brussels.

Top 10 Ways Orange And Orange Juice Benefits Your Body

July 5, 2019 by Power of Positivity

Orange juice, made from the extract of oranges, is an American favorite fruit juice. However, many people still overlook the many benefits of orange juice.

An orange can be very delicious and tasty. One serving of orange juice will give you an entire day’s requirement of vitamin C. Apart from being an excellent source for vitamin C; the juice contains other great minerals that are beneficial for the body.

These minerals include magnesium, vitamin B6, calcium, potassium, beta carotene, and folic acid. Orange juice also provides zero cholesterol and a low amount of fats. These minerals make the juice valuable compared to other citrus fruits because of their significant nutritional value.

Therefore, by drinking orange juice every day, you will be providing your body with many health benefits. Here is a list of the ten most important ways that the juice benefits your body.

Ways Orange And Orange Juice Benefit Your Body

1. Prevents Cancer

The vitamin C that is present in Orange Juice acts as an antioxidant. This property also serves as a protective mechanism against the different types of cancer. Therefore, the juice is highly recommended as a way of keeping the DNA of the healthy cells in your body safe from turning into cancerous cells.

This is in accordance to the study that was conducted by Dr. Carmia Borek from the Tufts University School of Medicine. Another antioxidant present in the juice is known as the hesperidin. This antioxidant is associated with the reduction of any growing tumors in your body.

The juice is especially usual in preventing colon cancer. However, more research is required to determine the exact effects of juice in terms of preventing cancer.

2. Increases Blood Circulation

Another property found in the juice is known as folate. This is a member of the B complex family. Vitamin B9 is the vitamin that is responsible for growing the new cells in your body as well as creating your DNA.

Additionally, folate is responsible for ensuring that your body cells are not mutated. This prevents the free radicals in your body from damaging cells.

Another significant responsibility of folate is producing new red blood cells in your body. It also ensures that the flow of blood has been stimulated to the extreme. Hence, folate provides that all the organs in your body are working at their full capacity.

Therefore, through increasing the circulation in your body, the juice ensures that your body is appropriately oxygenated and in turn, your body works efficiently with lesser problems.

3. Reduces Inflammation

Orange has the critical role of relieving your body from inflammation. As one of the citrus fruits, it is an anti-inflammatory agent due to its flavonoids properties.

Inflammation is usually caused by the consumption of foods that are high in sugar and fats. This happens in different parts of the body. Inflammation also results in diseases that can be severe.

One such disease is diabetes. Therefore, it is imperative to prevent or reverse the inflammation process before it leads to complications. Thus, drinking the juice might be one way of avoiding the development of diabetes.

Additionally, the juice has anti-inflammatory properties that are associated with maintaining the health of the heart and protecting it against potential problems. These properties also make the juice good for arthritis, depression, and asthma.

4. Detoxifies The Body

Another compound that is found in the juice is vitamin A. Vitamin A acts as a moderate antioxidant. The juice also helps to support the functions of the kidney and keeping it in good condition.

The kidney is responsible for removing certain wastes from the body; hence, drinking the juice aids in detoxifying the body as well.

Another function that is linked to vitamin A is the maintenance of healthy eyes. As a result, the juice is often consumed with carrot juice. Both juices work together to maintain good eyesight.

Additionally, the daily consumption of the juice provides that many of the eye diseases are prevented. One such eye disease is known as macular degeneration.

The juice is also beneficial for the liver. This is because it prevents the occurrence of poor digestion. It also stops the process of food fermentation.

Both poor digestion and food fermentation can result in a bad liver. Hence, by maintaining the health of the liver, the juice aids in detoxifying the body of waste.

5. Has Healing Properties

Orange juice is made up of flavonoids like hesperidin and naringenin. These two compounds have anti-inflammatory properties. Hence, they give the juice its healing properties as well.

Therefore, consuming the juice will heal any pain as well as stiffness in your whole body. This makes the juice a natural cure for arthritis. Ensure that you consume the juice in raw form.

6. Boosts Immune System

One single serving of the juice provides an individual with more than two hundred percent of the recommended amount of vitamin C needed in a day. This is according to research done by the American Journal of Clinical Nutrition.

Vitamin C, also called the ascorbic acid, is a primary component of collagen. The function of collagen in your body is to repair cells. It is also responsible for ensuring that the new tissues in your body grow well.

Therefore, by consuming the juice, you will be delaying any premature aging of your body cells. Additionally, ascorbic acid carries the function of a primary antioxidant in your body. This means that it destroys any free radicals as well as neutralizes them before they can damage your body.

Also, your body requires vitamin C so that it can stimulate other parts of your immune system. This makes the juice an effective way of protecting your immune system against attacks.

7. Lowers Blood Pressure

Orange juice contains a compound called hesperidin. This compound is responsible for protecting your body against many diseases as well as cancers. Moreover, the compound has an added function of ensuring that your small blood vessels are functioning smoothly.

This compound is also water soluble. Therefore, by consuming the juice regularly, you will be maintaining proper levels of blood pressure. As a result, you will be preventing your heart from having heart complications.

8. Balances Cholesterol Level

When you have high levels of cholesterol in your body, you are inviting many cardiovascular issues. Hence, any method that you can use to reduce the amount of cholesterol in your body should be welcome.

This juice is an alternative that you can use to balance the level of cholesterol in your body. This is because the juice can reduce the occurrence as well as the effects of the bad cholesterol in your body. At the same time, it can increase the amount of good cholesterol in your body.

Overall, the juice will reduce any chances of you getting a stroke, heart attack, or atherosclerosis.

9. Makes The Skin Young And Vibrant

When you eat an orange, you are making your skin look more vibrant and young. You will also enhance the beauty of your skin by improving your skin complexion. This is because the juice has antioxidant properties that will prevent your skin from suffering through the aging effects.

The juice also contains vitamin C that prevents the cells of your skin from being affected by any free radicals. This keeps your skin fresh.

Vitamin C gives you glowing skin.

Another benefit of vitamin C is that it helps in the production collagen. Collagen is responsible for making your tendons, blood vessels, bones, and ligaments. It is also responsible for making your face elastic.

Apart from giving you glowing skin, the juice is also beneficial for other skin problems. For instance, by consuming the juice, you will be hydrating your skin. Also, when you rub the juice on your face, you will be unclogging your skin pores and cleaning them as well.

As a result, the juice is good for conditions such as acne, wrinkles, pimples, and fine lines. The juice will also treat your face if you have a sunburn. Hence, regular consumption of the juice will improve the beauty of your hair, your nails, and your skin.

10. Helps To Treat Ulcers

Ulcers usually occur in the small intestines and the stomach. If you have ulcers, sometimes they can become severe, and they can cause constipation. This results from the lack of a proper break down of the food particles that you consume.

Therefore, to treat and prevent your ulcers, consume the juice often. This is because the juice will stimulate your digestive system. As a result, proper digestion will occur in your stomach.

Conclusion

While drinking a glass of the freshly squeezed juice might be good for you, it is important to remember that consumption in excess can also provide bad results. As the juice from many citrus fruits, this juice is quite acidic. Hence, consuming a lot of acids can make your stomach upset.

Additionally, consuming a massive amount at once can lead to fluctuations in the level of your blood sugar. This can lead to other complications such as diabetes and varying energy levels throughout the day. Also, it can lead to acne breakouts and migraines.

Therefore, it is vital that you consume the juice in moderation. Also, if you want to enjoy full benefits, you can eat the orange itself instead of the juice. This is because the juice has significantly fewer amounts of the fiber that can boost your digestion.

Also, squeeze fresh juice instead of buying. Canned, frozen, and concentrated juices lack the full nutritional value due to their processing.

10 Avocado Recipes You Must Try

July 5, 2019 by Power of Positivity

When it comes to incorporating an avocado or certain recipes into your diet, it is actually more than just having an aesthetic meal posted on your Instagram account. There have been several studies concerning the numerous benefits of this fruit. According to Cynthia Sass of Health, this green-colored stone fruit is considered as one of the richest, most satisfying, most delicious, and most nutritious fruit on this planet.

This fruit is more than just the endless number of visually appealing toasts and smoothies you see on social media. This is considered as one of the most versatile fruits which can be easily incorporated into any meal. In fact, Sass’ study delves into the impressive benefits evident among regular eaters as compared to non-regular eaters of the avocado. (1)

In this article, we aim to help you discover through the potential of this fruit, the most nutritious fruit. Like the fruit that is very versatile for cooking, we will also be presenting some of the best recipes that you may have not heard of yet! These are not only beneficial for your overall health but are also super easy to prepare.

What You Need to Know about Avocado Benefits

Let’s start with the basics!

This fruit’s scientific name is the Persea Americana. It is most commonly known as the most nutritious fruit today as its main ingredient, the guacamole, can help minimize the risk of incurring the following diseases – heart disease, diabetes, and obesity. (2)

In fact, the USDA National Nutrient Database claimed that one serving contains all of the avocado benefits listed below: (3)

About 3 grams of fiber
Less than 1 gram of sugar
About 6 grams of fat
About 3.4 grams of carbohydrate
64 calories

Truly, even with just one serving (about 1/5 of the fruit), it can already be a source of high level of nutrients, vitamins K, E, C, as well as B6. Medical News Today also reported that this fruit contains folate, niacin, riboflavin, magnesium, potassium, pantothenic acid, beta-carotene, and omega 3 fatty acids. Now that’s a lot of the fruit’s benefits!

Well, it is only right that you become very curious as to what this fruit can do to your body. Surely, there are tons of advantages that go beyond food. You can use avocado for your hair! Are you looking for new face mask avocado recipes? This fruit has got you covered.

Top 10 Must-Try Avocado Recipes

With all of these in mind, here are the Top 10 Avocado Recipes you can start making today! (4)

1. Ice Drink

Ingredients:

1 teaspoon gelatin
1-3 cups of boiling water
Egg white (1)
A cup of cold water
One cup of sugar
1 lemon
1 orange

Instructions:

Begin by putting sugar and cold water into the saucepan. Add grated skin of an orange. You proceed to add gelatin that has been dissolved in boiling water.

Let this mixture simmer for at least five minutes. Once cooled, add the fruit juice and the small pieces of the Persea Americana. Fold it in stiffly beaten egg whites. Get a freezing tray and pour it into it to freeze. Be sure to stir it occasionally while freezing to ensure a uniform texture.

2. Calavonnaise

Ingredients:

½ teaspoon of salt
1 egg yolk
2 tablespoons of lemon juice
¼ teaspoon of dry mustard
Onion juice (optional)
Finely cut chives, celery, chopped pimiento or pickle (optional)
1 cup of Calavo pulp

Instructions:

In courtesy of the Calvo Growers of California, this is one of the avocado recipes that are unique and a must-try. You start by adding the seasonings and the lemon juice to a well-beaten yolk. Combine the Calavo pulp to this mixture.

Make sure that before you add the pulp to the mixture, the pulp should have been pressed through a sieve. Once this is done, beat well and add a few drops of onion juice or you can opt to add finely cut chives, celery, chopped pimiento or pickle.

3. Avocado and Grapefruit Salad

Ingredients:

Package of lime-flavored gelatin
1 cup of boiling water
1 cup of sweetened grapefruit juice

Instructions:

Start by dissolving the lime-flavored gelatin in a cup of boiling water mixed with another cup of grapefruit juice. Allow it to cool before you pour it into the mold which should have already been filled with equal portions of the sliced Persea Americana and sweetened grapefruit sections. Chill it before serving with mayonnaise.

4. Cheese Salad

Ingredients:

Philadelphia cream cheese
Tomato
Lettuce
French dressing

Instructions:

Start by cutting the fruit crosswise and remove the seed. Use the teaspoon to deepen the cavity in each of the section and fill it with a mixture of the Philadelphia cream cheese. You proceed to press halves of the fruit together, wrap it in oiled paper, and allow it to chill.

After a few hours, simply peel and cut it crosswise into very thick slices. Put a slice of Persea Americana as well as a slice of tomato while arranging it on a bed of lettuce. Finish it off with French dressing.

5. Tomato and Avocado Salad

Ingredients:

¼ cup of sugar
2 hard cooked eggs
¼ cup of vinegar
½ cup of sliced stuffed olives
1 cup of water
Small can of tomato sauce
Pack of lemon jello
Salt

Instructions:

This salad is one of the easiest recipes to prepare. Begin by combining the tomato sauce, water, vinegar, and sugar, and bring it to a boil. You proceed to remove this from fire and add the jello before allowing it to cool.

While it is still congealed, add the chopped hard boiled eggs, sliced stuffed olives, and the diced Persea Americana. After turning it into molds and chilling it, you can now serve it with mayonnaise.

6. Souffle

Ingredients:

2 tablespoons of butter
2 tablespoons of flour
1 teaspoon of salt
½ cup of milk
3 eggs

Instructions:

Start by melting the butter and adding the flour and salt. Blend the milk before adding it into the mixture. Bring this mixture into a boil while stirring constantly.

You proceed to remove this from the fire as you add the pulp. Blend well as you gradually add the beaten yolks of the eggs. Continue to beat the mixture and fold in stiffly beaten whites of the three eggs.

This will now turn into a buttered baking dish which you will set in a pan of hot water and bake at 300 °F until set in the center. This will normally take about an hour. Serve immediately.

7. Omelet

Ingredients:

¾ teaspoon of salt
4 tablespoons of water or milk
1 tablespoon of butter
4 eggs

Instructions:

Start by mixing the pulp, salt, milk, and eggs until blended well. You proceed to melt the butter in a hot frying pan while adding the egg mixture at low heat. Constantly shake the pan while occasionally lifting the mixture from its sides so as to cook the bottom and top portions evenly.

As soon as the egg is still partly uncoagulated, remove it from heat and fold. Serve immediately.

8. Cocktail

Ingredients:

½ cup of mayonnaise
3 tablespoons of cream
3 tablespoons of chili sauce or tomato catsup
½ cup of celery
1 tablespoon of chopped green pepper
Tabasco sauce
Salt
Lemon

Instructions:

Start by peeling the fruit and removing the seed. Cut the flesh into small cubes and place them in a cocktail glass. This is then covered by the dressing.

In preparing the dressing, start with the mayonnaise, mixed with the cream, chili sauce or tomato catsup, celery which is cut into small pieces, chopped green pepper, a few drops of the Tabasco sauce, and salt to taste. In addition, you can serve this with lemon.

9. Canape

Ingredients:

¼ teaspoon of salt
¼ cup of mayonnaise
½ teaspoon of garlic

Instructions:

Start by cutting the garlic into small pieces and place them in a mixing bowl before adding salt. Allow it to stand for a few minutes. Press the back of the spoon to extract the juice from the garlic. Prepare the pulp by pressing the flesh through the sieve before adding it into the bowl.

You can opt to add mayonnaise for some flavor before you blend it thoroughly. Spread the mixture on a toast of bread or small salt wafers.

10. Cream Soup

Ingredients:

1 ½ tablespoon of flour
1 ½ tablespoon of butter
2 cups of milk
Salt

Instructions:

Start by melting the butter before adding the flour and salt. Blend it thoroughly before adding the milk. Cook the mixture as you stir constantly until it thickens up. For the pulp, you must prepare it by mashing the flesh with a fork as you allow it to come into a boiling temperature; add this to the mixture and serve immediately.

How to Enjoy Avocado Benefits

In the end, the avocado is just fruit if you let it be just a fruit. It cannot provide you with the nutritional benefits if you are not willing to learn the different Persea Americana recipes. Nonetheless, these benefits will merely stay as it is if people do not open themselves to it.

Truly, nature has provided us with some of the best benefits that can easily be acquired from our surroundings. With our technological advancements and innovations, we were able to concoct these recipes and formulas that can better understand the need of our body – and provide us with the necessary resolutions as well!

With the avocado, we can now say that we have the ability to overcome the smallest diseases. Of course, we are yet to improve our medical procedures and researches; however, this already provides us with the ability to accomplish so much. With that in mind, it is now up to you to use this knowledge from this article to live a healthy life through the help of this mere green-colored stone fruit.

Researchers Reveal 12 Ways Shea Butter Makes Your Skin Healthier

July 4, 2019 by Power of Positivity

One of the best-kept secrets in the beauty industry is shea butter. This product delivers incredible results when used on hair or skin and can treat many common conditions.

Shea butter is created from the shea tree nut, known as vitellaria paradoxa, which originated in Africa. Though the nut was used as a food and beauty product for generations, many people are just now realizing the incredible benefits of shea butter.

Shea Butter for Skin

Shea butter is made from the shea nut after it has been crushed, roasted, and ground. The mixture is made into a creamy paste that is kneaded so the oils can be extracted. Eventually, this is transformed into the butter product.

A key ingredient in black soap from Africa, shea is an excellent product to use for several different skin conditions or issues.

There are two versions of this butter: refined and unrefined shea butter.

For better results, it is important for you to use the unrefined version. Keep reading to learn how to best use shea butter for the skin.

1. Eczema

Shea butter is an excellent product to treat eczema. This skin condition causes extremely inflamed or irritated skin. The moisturizing and healing properties of the butter make it an effective eczema treatment.

When using products with shea to treat this condition, apply it to any affected areas every day. The anti-inflammatory qualities of the butter will give your skin the relief you need while adding in essential nutrients to promote healthy skin growth.

Essential oils can also be combined with shea products to treat eczema. Use oils like frankincense or lavender to supplement any raw shea products. When these products are combined, you’ll be able to significantly reduce the inflammation in your skin, eventually working to reduce any future flare-ups of eczema.

2. Stretch Marks

Stretch marks are particularly common during pregnancy or after weight gain. While many people choose to leave their stretch marks as they are, there are effective natural treatments to help reduce these marks.

Use shea products to smooth out your skin if you are experiencing stretch marks.

The shea will hydrate your skin and help to boost collagen production in the area. The more you use shea around this area, the more you’ll boost collagen production in this area.

Regularly using shea products will help to reduce the appearance of your stretch marks.

Many women start using shea more during their pregnancy and after they’ve given birth. The butter helps to treat affected areas around their stomach as they begin to lose their baby weight after pregnancy.

3. Wrinkles and Fine Lines

Since shea products have been proven to aid in collagen production, shea butter is an excellent choice for anyone searching for anti-aging products.

The older we get, the less collagen our bodies produce. This leads to a loss of elasticity and the appearance of more wrinkles. Aging is also caused by environmental factors like extreme temperatures, sun damage, or pollution.

The moisturizing capabilities in shea products also works to hydrate the skin, leaving it looking firmer, fuller, and healthier.

4. Dry Skin

Excessively dry skin can be difficult to treat. If you’re still searching for the perfect product to thoroughly moisturize your dry skin, give shea a try. Using shea butter for skin can completely transform dry or cracked skin.

For example, someone that is prone to getting cracked heels should use shea on their feet on a daily basis. The more they use shea products all over their skin, the more hydrated their skin will be. Over time, shea products will completely eliminate any cracks or peeling.

It’s best to apply the butter to your skin right after you’ve showered. While your skin is still wet, it will better absorb the butter. Moreover, the shea product will help seal in the water from your shower.

5. Chapped Lips

Chapped lips can be a painful problem for anyone. While chapstick can handle these short-term cracks, it’s important to really heal your lips if they have started cracking.

Whenever you notice that your lips are excessively chapped, use shea butter to help heal your lips.

Shea’s emollient properties make it ideal for shooting any broken skin. Once your lips are back to being smooth, use shea on a regular basis to make sure they are well moisturized and protected from drying out.

6. Scarring

Just as shea products work well with healing stretch marks, shea helps to eliminate scarring.

The collagen-boosting qualities of shea help to reduce any visible scarring and prevent any future scar tissue from forming.

In addition to treating scars, vitamins E and A in shea products help to heal wounds. Simply apply these shea products to your surface scars or wounds and watch your skin heal over time.

7. UV Exposure

Shea is also a powerful way to protect your skin from UV radiation. Though sunlight does have many benefits, going out unprotected into the sun leaves you open to radiation. This UV radiation can cause skin cancer.

Using this butter for skin care will reduce your risk of developing skin cancer while protecting you from UV radiation.

In the event that you do get a sunburn, shea products can also be used to treat your skin. The anti-inflammatory products in shea will give your skin the much-needed relief you’ve been searching for.

8. Dry Hair

Shea products work well to treat dry hair. These products keep your hair from drying out any further, help to reduce frizz, and restore the elasticity and oils in your hair.

Apply the butter to your hair by rubbing some between your fingers, then distributing it through your hair.

Ensure that your hair is evenly coated to prevent any patches of butter from forming.

Using shea products regularly will help to keep your hair protected from any harsh environmental elements and any damaging styling techniques.

9. Dry Scalp

Though there are many remedies for treating a dry scalp, using shea products is a healthy way to maintain a healthier scalp.

In addition to bringing your locks back to life, shea products can soothe your scalp.

Whether you’re dealing with an itchy scalp, dandruff, or just want to try something new, shea products will leave your scalp feeling fresher than ever.

10. Acne

Everyone’s skin responds differently to various products. If you have yet to find an acne treatment that works for your skin, it may be a good idea to start trying shea products. The anti-inflammatory qualities of shea will help to treat any areas on your face that are affected with acne.

Shea butter can calm acne and skin irritations.

The unrefined butter won’t clog your pores—it will hydrate your skin while the anti-bacterial and anti-inflammatory properties help to heal your skin.

11. Shaving Issues

Shea products are an excellent alternative to more traditional shaving cream. Use the butter as you would any other product when shaving.

The creamy buttery goodness will moisturize your skin and eliminate any dryness that you may experience after using regular shaving cream.

To make the most of this all-natural shaving cream, start shaving when you are finished showering. At this point, your skin will be as hydrated as possible. Moreover, the warmth of the shower will open your pores, making it easier for you to shave your hair.

The raw shea product will help to keep your skin as hydrated as possible as you shave. If you want an extra boost in your all-natural shaving cream, consider using a mixture of this butter, olive oil, and coconut oil.

12. Razor Burn or Bumps

After shaving, these shea products are a great way to prevent any razor burn or bumps that many people experience after shaving.

The raw and unrefined shea product should be applied to your skin multiple times each day. Eventually, your razor bumps will disappear.

The Benefits of Unrefined Shea

When treating your skin with shea products, it is essential that you use unrefined shea, as opposed to regular shea products.

Refined shea products require high heat to extract the oil from the shea. Many of these products use chemical solvents during this process.

The unrefined alternative doesn’t use any chemicals or synthetics when producing the butter. These shea products are light yellow and are higher in antioxidants.

If you’re hoping to use shea products for any of the aforementioned reasons, be sure to use unrefined shea. The more natural the butter, the healthier it will be for your skin.

Moreover, most of the wonderful qualities of shea are best experienced through the unrefined product.

Final Thoughts on Shea Butter for Skin

Shea is nature’s secret to perfect skin. Whatever type of skin you have or skin issues you may be experiencing, using shea products will help you graduate to healthier skin.

Breakouts, dullness, dryness, rashes—shea products can treat them all. Keep this guide in mind as you search for new ways to make your skin glow.

15 Super Healthy Sweet Potato Recipes You Need To Try

July 4, 2019 by Power of Positivity

It’s not surprising that sweet potatoes are near the top of everyone’s healthy food list. One medium sized baked sweetie has 438 percent of your daily recommendation of vitamin A, as well as vitamin C, calcium, potassium, and iron. It’s a wonder these little beauties weigh in at a mere 105 calories!

Rich in fiber, full of antioxidants, and not skimping on the flavor, some people run into roadblocks when it comes to serving them up. After all, aren’t there only three ways to serve up potatoes—-mashed, boiled, and baked? How can we make these power-packed superfoods appealing to even the most discriminating palette?

Fortunately, there are some ways to dress up this sweetness and make it even more appealing and healthy as you look for ways to improve the nutritional value of your meals; here are some super healthy sweet potato recipes you simply must try:

Healthy Sweet Potato Recipes

1: Oven roasted potato wedges

While at first glance these may just seem like a version of “baked” sweet potatoes, it’s how you dress them that counts.

Ingredients:
3 small sweet potatoes, washed and peeled
1 1/2 Tbsp garlic infused oil
1/2 tsp dry mustard
2-3 sprigs fresh rosemary
1/2 tsp salt

Preheat oven to 450 degrees. Cut each sweet potato lengthwise into 8 wedges. In a large bowl, place potatoes with other ingredients and toss well to coat. Arrange potatoes in a single layer on baking sheet, bake for 30 minutes, turning once halfway through. Serve with your favorite protein and a green salad for a complete meal.

2: Curried sweet potato, carrot, and ginger soup

This soup is a perfect compliment to any weeknight meal, or a wonderful starter to something more formal. Regardless of how you use it, it is a great tasting soup that is suitable for all occasions.

Ingredients:
2 Tbsp canola oil
1/2 cup chopped shallots
3 cups cubed and peeled yam
1 1/2 cups sliced peeled carrots
1 Tbsp grated ginger
2 tsp curry powder
3 cups chicken broth
1/2 tsp salt

Heat oil in a large saucepan over medium-high heat. Add shallots, saute until tender, about 3 minutes. Drop in the potato, carrots, curry, and ginger, cook for 2-3 minutes more. Add broth and bring to a boil. Reduce to a simmer, simmer for 25 minutes, stirring occasionally. Stir in salt.

Remove from heat and pour half of the soup mixture into a blender; pulse until smooth. Repeat with remaining soup until all is well blended. Serve hot or cold.

3: Sweet potato casserole

This is a lighter take on a traditional Thanksgiving dinner casserole; brown sugar and pecan topping will have people asking if it is a dessert!

Ingredients:
4 Tbsp unsalted butter, plus additional for greasing the pan
3 cups mashed sweet potatoes
1/2 cup milk
1/4 cup brown sugar, packed
1/2 tsp kosher salt
2 large eggs

Topping:
1/2 cup all-purpose flour
1/2 cup brown sugar, packed
4 Tbsp unsalted melted butter
1/4 tsp kosher salt
3/4 cup chopped pecans

Preheat the oven to 350 degrees and butter a large 2 qt casserole baking dish. Whisk together all filling ingredients and transfer to the casserole dish. In a separate bowl, combine all of the topping ingredients until a nice crumble forms; spread over the potato mixture in an even layer. Bake for 25-30 minutes, or till center of the casserole is set. Serve hot.

4: Buttered sweet potato knot rolls

This is a different take on the sweet potato; all of the nutritional goodness of the potato in a tasty dinner roll. Serve warm with butter for a perfect compliment to any meal.

Ingredients:
1 pkg dry yeast
1 cup warm 2% milk
3/4 cup mashed sweet potatoes (can use canned)
3 Tbsp butter, melted
1 1/4 tsp salt
2 lrg egg yolks, lightly beaten
5 cups bread flour, divided
cooking spray

Dissolve yeast into milk in a large bowl; let sit for five minutes. Add sweet potato, 1 Tbsp butter, salt and egg yolks, stirring the mixture with a whisk. Lightly spoon flour into dry measuring cups; add 4 1/2 cups flour to potato mixture until soft dough forms. Turn dough out onto a floured surface; knead until smooth and elastic, adding remaining flour 1 Tbsp at a time until dough no longer sticks to your hands. Place dough in a large bowl coated with cooking spray, cover, and let rise for 45 minutes or till dough has doubled in size.

Punch dough down and let rest for 5 minutes. Line baking sheets with parchment paper and divide dough into 24 equal pieces. Roll each piece into a 9 inch rope, then twist around and tuck in the ends until you have formed a knot. Place on prepared pans. Cover once more and let rise for an additional 30 minutes. Uncover rolls and bake at 400 degrees for 15 minutes. Remove from the oven and brush lightly with butter before serving.

5: Sweet potato and spinach quesadillas

This is the perfect meatless meal if you want to go lighter, and the combination of sweet potato and savory spinach makes the dish delish!

Ingredients:
2 medium sweet potatoes
1 cup red wine vinegar
1/2 cup sugar
4 black peppercorns
1 large red onion, sliced
1/4 tsp kosher salt
1/4 tsp black pepper
8 flour tortillas
5 cups baby spinach
1 cup shredded mozzarella
4 tsp olive oil

Microwave potatoes till tender, about 15 minutes. Combine vinegar, sugar, salt, and peppercorns, bring to a boil. Place onion slices in a heatproof bowl and cover with vinegar mixture; let rest 10 minutes. Drain onion slices and transfer to a plate to cool. Split cooked potatoes, remove flesh and transfer to a bowl, mashing them. Add salt and pepper to taste, then spread potato mixture evenly between flour tortillas.

Top potato mixture with a heaping handful of spinach, cheese, and another tortilla. Heat a nonstick skillet over med high heat, add oil and then quesadillas, cooking to golden brown on each side, or until cheese is melted and potato mixture is heated through. Serve with pickled onions on the side.

6: Potato pudding

Time for dessert! This rich and flavorful treat is rich in protein and fiber too.

Ingredients:
Cooking spray
2 large eggs
1/4 cup honey, divided
1/4 cup low fat milk
1 slice whole wheat bread, crusts removed
2 cups mashed baked peeled potato
1 tsp vanilla
1/2 tsp ground cinnamon
1/4 tsp ground allspice
2 Tbsp chopped pecans
2Tbsp chopped crystallized ginger
1/4 cup low fat Greek yogurt

Preheat oven to 350. Coat a 1 1/2 baking dish with cooking spray. Combine eggs, 3 T honey, milk and bread in a large bowl. Beat with a mixer at high speed until smooth. Add potato, vanilla, cinnamon, and allspice, beat again until smooth. Pour into prepped baking dish. Layer pecans and ginger on top. Bake for 25 minutes. While pudding bakes, combine remaining honey and yogurt, stir until smooth. Top finished pudding with yogurt mixture and enjoy.

7: Lamb and Potato-Curry stew

This is a hearty meal that is true comfort food. Thanks to the addition of some flavorful spices, it has a bit of a kick to it, too.

Ingredients:
1 Tbsp peanut oil
2 pounds lamb stew meat

1 can chickpeas, drained
3 1/4 cups chopped onion
1 c sliced carrot
1 c chopped green pepper
2 Tbsp ground cumin
1 tsp curry powder
1/2 tsp ground turmeric
4 cups chopped tomato
2 cups cubed, peeled yam
Can of chicken broth
1 tsp salt
1/4 tsp black pepper
1 10 oz box couscous

Heat oil in a large Dutch oven over medium-high what. Add lamb, cook, until browned, stirring frequently. Stir in onion and next 5 ingredients, cook 5 minutes more. Stir in tomato and next 5 ingredients, bring to a boil; cover and reduce heat, simmer 35 minutes. Uncover, simmer 30 minutes, adding couscous that has been cooked according to package directions. Serve hot with your favorite dinner rolls.

8: Sweetest potato spread

This dish works well as a dip, spread or side dish, and it’s super easy to make.

Ingredients:
1 cup mashed or baked yams
1/4 cup Greek yogurt
1/2 tsp curry powder
salt and pepper to taste
scallions for garnish

In a food processor, combine sweet potatoes, yogurt, and curry powder. Mix all ingredients until smooth and season with salt and pepper to taste. Transfer to a bowl and garnish with chopped scallions. Serve with your favorite flatbreads or fresh veggies.

9: Maple pecan potato mash

This is a sweet, smooth and simple comfort food dish that will please almost any crowd. It is one of those sweet potato recipes that will put you on the map as a wonderful cook and host at your next dinner party.

Ingredients:
1/4 cup chopped pecans
6 Tbsp maple syrup
1/4 tsp orange zest
1 cinnamon stick
1/4 tsp ground cloves
2 large yams, baked

Preheat oven to 300. Place pecans in a single layer on a baking sheet. Bake 10 minutes or until nuts begin to darken. Remove from oven and set aside. In a small saucepan, combine syrup, orange zest, cinnamon, and ground clove. Bring to a gentle simmer. Remove from heat and let stand 5 minutes. Scoop out insides of the baked potatoes, and place in a heatproof bowl. Mash until there are no lumps left. Heat in the microwave on high for 3 minutes. Remove cinnamon stick from the warmed syrup and discard. Pour syrup mixture over the mashed sweet potatoes and top with toasted pecans. Serve immediately.

10: Stuffed potatoes with shrimp and salsa

At first glance, it might not seem that this combination will work, but we assure you, it does! Hearty, flavorful and never boring, this will leave your family and friends asking for more.

Ingredients:
2 medium yams
1;4 cup turkey kielbasa, diced
12 small shrimp, cooked and chopped
salsa
1 Tbsp reduced fat sour cream
2 tsp chopped fresh cilantro

Pierce potatoes with a fork, arrange on paper towels. Microwave on high for 8 minutes, turn potatoes over after 4 minutes. Brown 1/4 cup turkey kielbasa in a nonstick skillet. Add shrimp, heat 2 minutes. Remove from heat and stir in salsa. Slit each potato lengthwise. Push ends inward to form a pocket. Stuff shrimp mixture into each potato and garnish with sour cream and cilantro.

11: Twice baked potatoes

This is a lavish favorite made healthier by using ingredients such as reduced fat sour cream and cheddar.

Ingredients:
2 med yams
3 oz Canadian bacon, diced
2 Tbsp reduced fat sour cream
3 tsp fresh chives
2 Tbsp shredded cheddar cheese

Pierce potatoes with a fork and arrange on paper towels. Microwave on high for 8 minutes, turning halfway through. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4 inch thick shells. Mash pulp with 3 oz Canadian bacon, 2 Tbsp sour cream and 2 tsp chives in a bowl. Spoon mixture into the shells. Sprinkle 2 Tbsp cheese over the top of potatoes. Microwave on high for 2 minutes and sprinkle with 1 tsp chives.

12: Sweet noodle kugel

A traditional kugel is a baked pudding made from egg noodles and fruit, although this version is lower in sugar, it is definitely not low on taste!

Ingredients:
8 oz egg noodles2 medium yams, peeled and grated
1/4 cup butter
2 large eggs
2 large egg whites
1/2 cup reduced fat sour cream
1/2 cup apricot jam
1 tsp salt
1/4 cup chopped pecans, toasted

Cook noodles, drain and rinse with cold water. Melt butter in a separate skillet over medium heat, adding grated potatoes. Cook till tender, about 8 minutes, then let cool. Beat together eggs and egg whites in a large bowl. Add sour cream, jam, and salt; mix everything well. Add potato mixture and mix again. Stir in noodles. Transfer mixture to an 8-inch square glass baking dish that has been greased liberally; cover dish with foil. Bake 30 minutes or till heated through; top with toasted pecans.

13: Oven roasted potatoes

This recipe is simple, but it does not lack flavor. Serve it up as your favorite accompaniment to your favorite protein for a complete meal.

Ingredients:
7 cups cubed peeled yams
cooking spray
1 Tbsp olive oil
3/4 tsp salt
1/2 tsp black pepper
4 cups chopped onion
1 Tbsp butter, melted

Preheat oven to 325. Place potatoes in a shallow roasting pan coated with cooking spray. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake for 30 minutes. Add onion, stir well, and bake an additional 30 minutes. Preheat the broiler and drizzle potato mixture with melted butter. Broil 10 more minutes or till browned.

14: SP pie with pumpkinseed crunch

This recipe is perfect for anytime you have a hankering for pie. This is a major competitor to the pumpkin pies of Thanksgiving, although any time of year is great to make and bake.

Ingredients:
1 1/2 pounds yams, baked and mashed
2 large eggs + 2 large egg whites
1/2 cup plus 1 Tbsp maple syrup
1/2 teaspoon ground ginger
1/4 tsp grated whole nutmeg
1/4 tsp salt
2 tbsp sugar
1/2 cup pumpkin seeds

Preheat oven to 375. Working with prepped dough, press down dough around the edges of the pie pan, crimping to seal. Freeze 10 minutes or till firm. Line the bottom of the dough with foil, the top with pie weights. Bake in the middle of the oven 20 minutes. Remove weights and foil and return to oven. Bake 8-10 minutes more. Cool.

Whisk together mashed potato with whole eggs, 1 egg white, 1/2 cup maple syrup, ginger, nutmeg, and salt. Spoon into shell, and brush edges with remaining egg white, sprinkle with sugar. Bake in the middle of the oven 40 minutes or till set. Transfer to a wire rack. Spray a piece of foil with cooking spray. Toast pumpkin seeds in a skillet 1-2 minutes or until syrup has reduced and seeds are golden. Transfer to foil; spread in 1 layer. Let cool for 15 minutes, crumble and garnish pie. Slice and serve.

15: Potato salad

This side dish is much more impressive than your traditional potato salad. It is one of my most favorite sweet potato recipes! With fabulous taste and a tropical feel, it will tickle your taste buds.

Ingredients:
1/4 cup chopped scallions1 1/2 Tbsp vegetable oil
1/4 cup mango chutney
1 Tbsp cider vinegar
1/2 tsp salt
1/8 tsp ground black pepper
3 1/2 cups cubed peeled yam
1/4 pound green beans, trimmed and halved
2 Tbsp chopped fresh cilantro

Whisk together first 6 ingredients. Place potatoes in a saucepan, cover with water and bring to a boil. Reduce heat and simmer 13 minutes or till tender; drain. Cook beans in boiling salted water 4 minutes until crisp-tender. Drain and rinse under cold water. Combine potatoes, beans, and cilantro in a medium bowl. Add chutney dressing and toss to coat. Serve warm or cold.

With these killer sweet potato recipes highlighting our starring tuber, you are power packing your nutrition and satisfying your tastebuds with every bite. Enjoy all of the deliciousness coming from your kitchen!

15 Delicious Recipes That Will Make You Fall In Love With Brussels Sprouts

1. Roasted Sprouts with Chestnuts and Apples

2. Holiday Stir-Fry

3. Burst Cherry Tomato Spaghetti with Roasted Brussels

4. Risotto with Crispy Sprouts

5. Brussels Pizza with Caramelized Onions and Balsamic Reduction

6. Cheesy Chickpea Soup with Roasted Sprouts

7. Sesame Brussels Curry

8. Roasted Sprouts with Walnuts, Caramelized Onions, and Dates

9. Maple-Glazed Sprouts and Beet Tart

10. Brussels Caesar Salad Wrap

11. Roasted Radish and Sprouts Salad

12. Brussels with Maple Pecans and Sweet Potato Mash

13. Korean Barbeque Sprouts

14. Sprouts, Asparagus, and Crispy Gnocchi with Mushrooms

15. Grilled Pear Pizza and Shaved Brussels

Conclusion

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