Pampering4life Healthy Recipe:Sweet Potatoe Banana

Ingredients

5 medium sweet potatoes, scrubbed

4 bananas, unpeeled

1 cup (2 sticks) unsalted butter, at room temperature

¼ cup honey

Kosher salt

½ cup all-purpose flour

¾ cup dark brown sugar

1 ½ cups pecans, chopped

 

Directions

Prick the sweet potatoes all over with a fork, put them in a roasting pan and roast for 30 minutes. Toss the bananas into the pan and continue roasting for 10 to 15 minutes, until both the bananas and potatoes are very soft. Remove the pan from the oven but don’t turn the oven off.

When the potatoes are cool enough to handle, scoop out the flesh into a large mixing bowl. Peel the bananas and add them to the bowl along with 1 stick of the butter, and honey. Season with sea salt and beat vigorously with a wooden spoon until everything’s well combined and the mixture is fluffy. Spoon into an over-proof serving bowl and smooth the top.

In a separate mixing bowl, use your fingers to rub together the remaining stick of butter, the brown sugar, flour, and pecans until the mixture is the consistency of coarse crumbs. Sprinkle the crumb mixture over the sweet potatoes and return to the over. Cook for about 20 minutes, until the crumbs are golden

Serve hot.

Pampering4life Healthy Recipe: Cauliflower Mash Potatoes

Try this easy alternative to mash potatoes without the extra carbohydrates. Feel free to add a pinch of garlic, clove, and any other ingredients you love to add to potatoes.

Ingredients

1 medium head cauliflower, trimmed and cut into small florets (about 6 to 7 cups)

1 tablespoon extra virgin olive oil

Sea salt and ground black pepper, to taste

 

Directions

Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 minutes. Reserve ¼ cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

Pampering4life Healthy Recipe: Green Bean Casserole

It's that time of year to give thanks and enjoy good eating but often times we over-indulged in foods that can lead to packing on the extra pounds. So, we decided to give our fans an extra treat. For the next couple of days to celebrate this beautiful holiday of giving thanks. We will feature a new healthy recipe to give our fans alternative ideas for the upcoming celebration. Be sure to follow us for the next few days so you can enjoy your holiday without the guilt.

Ingredients

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

10 tips to stay slim and healthy during the holidays

Keep biscuits at bay- Eating biscuits made from scratch is usually filled with lots of butter and milk. Try eating a healthier option like cornbread.

Stay green- Eating a healthy dinner that includes greens of kale, spinach, collard greens is a great way to include an excellent source of fiber which helps to remove the unwanted toxics that can accumulate during the holiday eating season.

Trim the meat- Try other options like fish or a healthy vegetable stew. Red meat is loaded with extra fat that will pack on the extra pounds during the holidays.

Stay free from butter- Forget about adding the extra saturated fat in your butter selection. Keep free from the butter.

Cauliflower option- We all love mashed potatoes but do we need the extra starch and carbohydrates that can accompany a plate of mashed potatoes. Instead try cauliflower which is a cruciferous vegetable that is nutrient dense without the extra calories.

Beware of the extra salt- keep your portion small to avoid the extra bloated belly that is often seen when increasing your intake.

Watch the stuffing- Use turkey sausage instead of regular sausage. Season with onions and mushrooms for added natural flavor.

Say “NO” to whipped cream- Whipped cream is loaded with empty calories, sugar, and preservatives that will surely pack on the extra unwanted pounds.

Everything in moderation- You can enjoy your holiday by keeping it simple. Don’t over-indulge and keep everything in moderation. Trying a little bit here and there goes a long way.

Take a walk- Be sure to take a brisk walk after your holiday treat. Keeping active will help the body to metabolize the calories which prevents them from turning into fat.

The bottom line is to enjoy your holiday time with family and friends by making conscious choices for your health. You can do it!