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Sunday, February 24, 2013

Sweet Potato Hash Browns

While searching for new ways to use sweet potatoes, I came across the concept of sweet potato pancakes.  Sweet potatoes are a healthier and lower glycemic option compared to the traditional white potato. This recipe gives you an option beyond traditional mashed potatoes to bring to your family's kitchen table.

Just a note on how to approach this recipe. Mixing the ingredients together is super easy and fast, however don't be disappointed when you try to flip them over and they do not hold their pancake shape. Many of them will most likely crumble before your eyes, and you may feel defeated, but just wait until you taste them.  That is why these are really not sweet potato pancakes, but rather Sweet Potato Hash Browns. Enjoy!

Sweet Potato Hash Browns

2 sweet potatoes, peeled and shredded
1 small onion, finely chopped
1 egg, beaten
1/2 cup ground up oatmeal
1 teaspoon baking powder
1 teaspoon salt
1/2 teaspoon black pepper
1/2 tsp cinnamon
1/2 tsp garlic powder

Vegetable oil for frying


Step One:  Mix all ingredients together.

Step Two: Heat oil in skillet over medium heat until hot.  With clean hands, take a small handful of the sweet potato mixture and form into a ball.  Flatten out with your hands and place in the oil (my pan would hold 3 at a time, be sure to give yourself enough room to flip).  Cook until bottom is browned (3-5 minutes).  Carefully flip, this is the part where most of mine fell apart, do not worry!  Just make sure that the pancakes are flat and browned on both sides.

Step Three: Once browned on both sides, transfer to a separate plate.  If they stayed in pancake form, good job, you are better than me :)   If not, mix up a bit and presto!  You have sweet potato hash browns!

Friday, February 15, 2013

February is Heart Month!

Heart disease is the leading killer among women.
AHA (www.heart.org) reports heart disease accounts for more deaths among women than all cancers combined. It is the number one killer of women in the United States and accounts for one-third of all deaths among women. Every minute a woman dies from heart disease and the rate of death from heart disease among women has been rising since 1984. 

To learn about different types of heart disease visit the American Heart Association!
Heart Attacks Signs:   
  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  • Shortness of breath with or without chest discomfort.
  • Other signs may include breaking out in a cold sweat, nausea or lightheadedness.
As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain

Blueberries, Salmon, Oatmeal, Spinach, 
Flax seed (ground),  Black or Kidney Beans,  Almonds, Walnuts, Tuna, Tofu, Brown Rice, Soy Milk,  Carrots,  Broccoli, Sweet Potato, Red Bell Peppers, Asparagus, Oranges, Tomatoes, Acorn Squash, Cantaloupe, Papaya, Dark Chocolate, Red Wine and Tea!

Saturday, February 2, 2013

Green Detox Smoothie

Around here we LOVE smoothies for breakfast!  They are easy to make and packed full of healthy goodness!  Mixing greens with fruits is a wonderful way to ensure that your kids and you get what you need in the morning to be able to face whatever the day holds in store for you.

About the Ingredients:

Lemons!  They are rich in both vitamin C and calcium, they are known as a natural immune-system booster and it helps your liver to produce bile.  Lemons stimulate the liver to produce additional bile. As a result, drinking lemon juice in the mornings helps you with digestion throughout the day. Your food digests faster to help you speed up metabolism and reduce the chances of digestive problems. You can even squeeze a small amount of lemon into a glass of water with each meal to promote healthy digestion.

 Flax Seeds! They are an excellent source of fiber, Omega-3 fatty acids and antioxidants. Flax seed can help prevent cancer, heart disease, arthritis, inflammation, diabetes and high blood pressure. It can help improve digestion and immune health. It can also aid in perimenopausal and menopausal symptoms. To receive the fiber benefit, it is recommended to consume flax seed instead of flax oil.

Greens! Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals like iron, calcium, potassium, and magnesium, and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems. Dark green leaves also contain small amounts of Omega-3 fats.

Green Detox Smoothie

2 Kale lettuce leaves
2 Collard Green leaves
1/2 lemon (if you have a heavy duty blender, you can throw lemons in with rind still on)
1 tsp sea salt or Celtic sea salt
2 Tbsp soaked flax seeds
1 dash cayenne pepper
1/2 banana
1/2 apple (or mango)


Put in all ingredients in a blender and blend until smooth! Add 3-4 ice cubes for a cold drink!   

Tip! If you are using a Vita Mix or another industrial blender, you will not need to remove the spines and stems from Kale or Collard Greens.  If you are using a kitchen blender, you may need to remove the spines and stems in order to get a smooth consistency.

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