Thanksgiving! Mashed Carrot Sweet Potatoes!

Well...it seems we flew right past Thanksgiving and are officially in the Christmas season!
But before I go into any Holiday treats....I have to show the highlights for our thankful day.
J and I and his parents went to our friend Geoff's house for turkey, oyster-sausage stuffing, mashed potatoes, green bean casserole, pies galore....and

Smashed Carrot Sweet Potatoes! sooooo goood!

Ingredients: (I times the recipe by 5 to make a big batch)

2 medium-sized sweet potatoes, peeled and cut into chunks

1 large carrot, peeled and cut into chunks

1/2-1C low-sodium vegetable stock or Watkins Chicken broth

1 tsp grated orange rind

Pinch each cinnamon and ginger

1 T Splenda brown sugar

2 T Smart Balance or light butter

1/2 tsp sea salt

Instructions:

Roast sweet potatoes and carrots at 425F for 40ish minutes (until soft). Add cooked veggies to spices, butter, brown sugar and broth. Mash with potato masher or in mixer.

I also made my famous Whole Wheat Pumpkin Cran Muffins with REAL pumpkin and roasted pumpkin seeds (both found in the archives under pumpkin).

Thanksgiving!

J's mom Beth with the marinating turkey

Turkey before...Turkey after....yum! It was sooo moist and delicious.

Geoff and his girlfriend Darcy...its martini season according to Geoff!

The spread!

Thanks Geoff and Darcy for a wonderful Thanksgiving!

to come....banana bread and squash casserole

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Mom's Homemade Chicken Noodle Soup

Does it get anymore comforting than this on a rainy, cold fall day?

so much to be thankful for...like the warmth of a home :)

Mom's Homemade Chicken Noodle Soup

Ingredients:

6C Watkins chicken broth

4C water

2-3 large leeks (or onions), diced

1 head of celery, chopped, leaves and all 

4C carrots sliced

24oz Reames egg noodles

(these are what my Mom uses, you can find them in the freezer aisle...there are a few whole wheat verions but I wanted to make it has she does...they are yummy)

4-5C chicken breast, cooked, cubed...you could use your leftover turkey!

pinch of sugar

salt and pepper to taste

parsley

Instructions:

Bring chicken broth and water to a boil in a large stockpot.

Add leeks, celery, and carrots. Reduce heat to medium-low and simmer, covered, 15-20 minutes. Add egg noodles and allow to simmer 15 more minutes or until noodles are cooked. Add chicken and heat 5 minutes. Add pinch of sugar. Season with salt and pepper to taste, add parsley.

Serve a batch and freeze a batch for later!

Happy Thanksgiving!

to come....mashed carrot-sweet potatoes, applesauce-banana bread

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Protein Pumpkin Pie

What do you think of when you think of Thanksgiving dinner....turkey, sweet potatoes, stuffing....PUMPKIN PIE!  With my sweet tooth I look for "healthified" desserts.
Try this for your feast...Protein Pumpkin Pie!
I will post pics after I make it for our dinner.

Ingredients: (makes 2 pies)
8 oz fat free cream cheese
2 T skim milk
tub of fat free cool whip
2 lowfat graham cracker crusts
2 C skim milk
1 can pumpkin
2 pkg jello fat and sugar free vanilla instant pudding
2 scoops vanilla or plain protein powder (I use EAS)
1/4 tsp cinnamon
1/8 tsp ginger
Instructions: (remember you are making 2 pies unless you use only half the ingredients)
Mix cream cheese and 2T milk in large bowl until smooth.  Stir in whipped topping, the spread on top of crusts.  Pour 1 C milk into bowl, add pumpkin, pudding mix, protein powder and spices, mix well.  Spread mixture over cream cheese layer. Enjoy!

to come...Mom's chicken noodle soup and mashed carrot-sweet potatoes

Until next time...
look good, feel good, do good

www.sarabconsulting.com

Tomato-Vegetable Bisque - impress your guest!

My parents came to visit Jeremy and I before they embarked on a two week vacay to Nashville and Florida! We got a lot of chores done...my house is full of Christmas cheer now, thanks Mom! And Dad helped me till my garden spot for next spring...I can't wait!
I made sure to feed them well and they were very impressed by this new soup recipe I tried!

Tomato-Vegetable Bisque
Ingredients:
2 T Olive oil
1 medium-sized onion, peeled and chopped
3 large carrots, peeled and cut into coins
3 medium parsnips, peeled and cut into coins
1 head celery diced
1/2 dried oregano
1/2 tsp black pepper
2 can (28 oz each) diced tomatoes, drained
4 cups Watkins chicken broth (or veggie broth)
2/3 C evaporated milk
parsley for decor
Instructions:
Heat oil in large pot over medium heat. Add onion and cook 6 minutes. Stir carrots, parsnips, celery, oregano and pepper. Cook an additional 3 minutes.
Add drained tomatoes and 2 cups broth. Increase heat to medium-high and partially cover pot.
Bring to a simmer, then reduce heat to medium and continue to simmer 10 minutes, until vegetables are cooked.

Ladle half of mixture into a blender; carefully puree. While blending, add 1 C of the remaining broth.

Repeat with remaining tomato mixture and remaining broth. Return to pot, stir in milk and heat until warm. Serve and WOW your guests!

Roasted Root Vegetables
dinner the next night consisted of a round roast (place in crock pot on low with 2 cups beef broth for most of the day) Perfect!
and oven roasted root veggies

turnips and rutabaga

carrots, onion, and red potatoes
seasoned with rosemary, olive oil, sea salt, and pepper
425F for about 30minutes-carrot mix and 1 hour rutabaga mix

to come...chicken noodle soup (Mom's recipe), whole wheat-applesauce banana bread

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Apple, Walnut, Raisin Oatmeal Cookies

phew....that's a lot of goodness in one scrumptious cookie!


This are a very tasty treat...whether you are looking for something to fix your sweet tooth or for a pre workout snack that provides lasting energy.

I mean look at these things....little bites of heaven!
Apple Walnut Raisin Oatmeal Cookies
Ingredients:
2 C whole wheat flour
1/2 C ground flax seed
1 t baking soda
1 t sea salt
1 t cinnamon
1/2 C smart balance margarine (slightly melted..about 15secs)
1/2 C Splenda or Stevia
2 eggs
1/2 C honey or agave nectar
1/2 T Watkins vanilla
1 small apple, cored, peeled and chopped
1/2 C raisins
1 C walnuts, chopped
1/2 C old fashioned oats
1/4 C unsweetened applesauce
Instructions:
Preheat over to 350F. Stir dry ingredient together. In mixing bowl, beat butter and Splenda. Add in honey, eggs, and vanilla. Gradually add dry ingredients to wet and beat together. Stir in oats, applesauce, apple, raisins, and walnuts. Spoon onto greased baking sheet. Bake for 12 minutes. Enjoy!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Kelli's Favorite Meal...Soy Honey Glazed Salmon and Asparagus

Last night was a great meal! In fact it is Kelli's (my sister's) favorite meal.
Hy-Vee got in some WILD sockeye salmon so I purchased a nice looking fillet.

The marinade: mix low sodium soy sauce, honey, sea salt, pepper, and olive oil together. Drizzle over salmon in container. Make sure the salmon gets coated well. Place a rosemary piece on top and marinate for 30 minutes to 1 hour.

Look at the deep red color!

Cook over medium-high heat, covered. Salmon is done when it easily flakes apart when pierced with a fork. Maybe 15ish minutes. Over cooking makes it a bit drier. Flip salmon over in pan for a couple minutes if you like a nice crusted glaze on top.

Served with sweet potato fried (J and I like to eat things with our hands) and sauteed asparagus.

To make the fried, cut thin slices, spray pan and potatoes with Pam or olive oil, sprinkle with sea salt, and bake at 415F for 25 minutes ish. Place under broiler for a couple minutes until nice and crispy...careful not to burn!

J and I spent last Saturday raking our yard...talk about a project! We finally had to do away with the garbage can and fill this tarp up...many times.

I nice clean yard! and yes...I am wearing a tank top in Novemeber!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Apple Squash Soup and Uncle Jim's Veggies

Apple Squash soup....mmmm...scroll down to get the recipe!


Uncle Jim from Oto, IA came to visit and with him he brought a carload of veggies! I was sooo excited to get a share of the goods!


According to Uncle Jim...leeks and parsnips are the veggies from heaven :)

the goods: giant sweet potatoes, butternut and acorn squash, onions, leeks, parsnips, and fun gourds (decoration only)

I love a good produce section

Apple Squash Soup
I have always loved squash soup, but have not loved the heavy cream usually required to make it. This recipe is sooo easy, sooo delicious, and sooo good for you!
Ingredients:
1 large onion, chopped
1/2 tsp diced sage
2 T Smart Balance butter
14 oz chicken broth about 1 can (I use Watkins powdered form)
3/4 c water
2 medium granny smith apples, peeled and finely chopped
12 oz cooked squash (about 2-3 cups)
1 tsp ground ginger
1/2 tsp sea salt
1/2 c fat free evaporated milk
Instructions:
Saute onions and sage with butter in saucepan, about 3 minutes or until tender.
Add broth, water, and apples. Bring to boil, reduce heat and simmer for 12 minutes. Add squash, ginger, and salt; return to boil. Reduce heat and simmer for 10 minutes. Cool until lukewarm. Process batches in blender or food processor until smooth. (I filled the blender about 1/4 full each time).

Return to pan and add evaporated milk

Heat through and serve!

garnished with apples

Parsnips
a yummy, nutritious root vegetable....and according to Uncle Jim...the veggie from heaven. It is in the same family as carrots and celery. A good alternative to potatoes in roasts or when making hashbrowns.
I prepared this batch as directed by Uncle Jim.
Chop parsnips, saute in butter (I used Smart Balance) until crisp and tender. Serve! I sprinkled a little sea salt and they tasted like fries!
Serve with ketchup if you wish.


Until next time...
look good, feel good, do good

www.sarabconsulting.com

Whole Wheat Buttermilk Waffles/Pancakes

Sara B Principle #2 Balanced Meal: whole grain (waffles), protein (eggs/whites), healthy fat (avocado)

If you haven't noticed...J and I love breakfast foods...anytime of the day!

Here is another yummy recipe from my bridal shower book. This one actually comes from my Mom, Kay.

Whole Wheat Buttermilk Waffles/Pancakes (works for both)

1 C buttermilk (if you don't have use skim milk mixed with a tsp of lemon juice OR use yogurt)

1 egg

1 T canola oil

1/2t Watkins vanilla

BEAT together

Stir in:

1 C whole wheat flour (or other varieties)

1 t Stevia or sugar

1/2 t sea salt

1 t baking powder

1/2 t baking soda

bake away in your waffle iron or pancake griddle!

I like a little natural Parker's peanut butter on mine or unsweetned applesauce

check out the ingredient list on this...2 items! Peanuts, salt. Sara B Principle #3 Eating Clean - Less is Best!

to come...roasted veggies and crock pot roast

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/ (under construction, sorry for the mess)