Mashed Sweet Potatoes

This is extremely tasty and healthy too. A winter time favorite for my family. Always a hit during the holidays. Most people think that they are candied. No exact measurements.

4-5 sweet potatoes
Unsweetened natural applesauce
100% pure maple syrup
Cinnamon
Chopped pecans for garnish

Peel potatoes and dice. Boil until soft when poked with a fork. Drain and pour into mixing bowl. Start with about ½ C applesauce, 2 T of maple syrup and about 1 tsp. of cinnamon. Mix well with beater or kitchen aid mixer and adjust ingredients to taste and texture. Pour into serving dish and sprinkle with chopped pecans.

Mexican Lasagna

Also called Taco Lasagna. This recipe makes two, so you can eat one and put one in the freezer for later. Heats up well and still tastes fresh. I am repeatedly asked for this recipe.

3 lbs. ground turkey or beef (turkey has more protein)
2-3 heaping tsp. minced garlic
2 large cans of diced tomatoes
1 can refried beans (not detected by small children)
2 pkg taco seasoning
1-2 pkg shredded cheddar
2 pkg flour tortillas (whole wheat is preferable)

Saute garlic in pan with olive oil. Add meat and cook through. Add tomatoes, beans, and taco seasoning. Simmer until well combined. Using a lasagna pan or casserole dish, start with a layer of sauce, then a layer of tortillas, followed by a layer of shredded cheddar. Repeat with more meat, tortillas and cheese until the pan is full. This should make two 9x13 pans. Bake at 350 for about 45 min or until bubbly.
Serve with chips and guacamole or salsa and sour cream.
If you freeze the second lasagna don’t cook it first before freezing. To re-heat, bake at 350 for one hour or until bubbly. Freezing one makes a great gift for someone who needs meals, ie a new baby or homebound. Then they can get it from the freezer whenever they need a quick and healthy meal. Yields: 2 lasagnas

Garlic Parsley Vinaigrette

This is my version from the Uptown Kitchen in Granger, IN. Mark loves this dressing.

2 cups of Italian flat leaf parsley
5-6 cloves of garlic.
½ C olive oil
¼ C white wine vinegar
Salt and Pepper (fresh ground if available)

Blend parsley and garlic in food processor, then add remaining ingredients. Use with mixed salad or try marinating grilled chicken breasts with it.

Power Pancakes

Light and fluffy but healthy pancakes that taste delicious.

3 C whole wheat flour
¾ C rolled oats
¾ C ground flax
½ C vanilla protein powder
4 tsp baking powder (alum. free)
1 tsp stevia
⅔ C egg whites or 3 whole eggs
4 C skim milk

Mix all of the above ingredients. Milk amount may need to be adjusted if you omit the protein powder. Let batter stand about 5 minutes to rise and thicken. Use ¼ C size measuring cup to scoop onto screaming hot griddle. Serve with pure maple syrup.

Yields: 18-24 pancakes

Sarah’s Quiche

This is really a breakfast casserole that was created from a crust less quiche recipe. It is Sarah’s very favorite. It’s also a pretty dish.

24 oz Fat Free Cottage Cheese
16 oz. egg whites
6-8 whole eggs
2 handfuls of shredded cheddar
3 T grated parmesan
3 T Italian bread crumbs
Fresh ground pepper to taste
1 pkg. of lean diced ham
1 pkg. of frozen spinach thawed and squeezed or fresh chopped broccoli

Spray a large casserole dish (10x15) with non-stick spray. Coat the spray with bread crumbs to form the “crust”. Mix all ingredients and pour in dish. Bake at 350 for about 1 hour or until cooked in the center. Optional to sprinkle the top with additional shredded cheese.

Strawberry Vinaigrette Dressing

Perfect for Spinach Salad

1 C chopped strawberries
1 T olive oil
1 T balsamic vinegar
Stevia or sugar to taste

Combine all of the ingredients in a food processor. Serve over spinach salad with mandarin oranges, chopped pecans, and strawberry slices or fresh blueberries. Dressing will stay refrigerated about 1½ weeks.

Teriyaki Turkey Burgers

High protein, low fat, and very high in flavor. These also have a nice crunch from the water chestnuts. Always a hit. Sorry, no exact measurements.

3 lbs. ground turkey
about ¼ C teriyaki sauce
1 can finely diced water chestnuts
chopped green onions

Mix all of the ingredients together and form into patties. Grill about 5 minutes each side or until cooked through (165 degrees internal temp). Serve with lettuce and tomato on toasted whole wheat hamburger buns.

Turkey Meat Loaf

I’ve made this for years and often form the meat into individual loaves for the kids. They like it better that way. This meat loaf makes excellent sandwiches the next day.

1 onion chopped
1 T canola oil
2 eggs
½ C milk
2 tsp lemon juice
1 tsp salt
1 tsp dried basil
½ tsp dried oregano
½ tsp pepper
2 C rolled oats
1 pkg frozen chopped spinach thawed and squeezed
3 lbs. ground turkey
½ C salsa

In a bowl, combine the oil, eggs, milk, lemon juice, salt, basil, oregano and pepper. Add the oats, spinach and onion. Stir to combine. Pour mixture into the turkey and mix until blended. Do not over mix. Shape into one loaf pan or into individual loaves and place on a baking sheet. Bake at 350 for 30 min, pour salsa over the top and continue to bake for 30 more minutes. Individual loaves will need less cooking time (approx 45 min total). Internal meat temperature should be 165 degrees.

Yields: one loaf or 6 individual loaves

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