healthy recipe

Sweet Potato & Cranberry Muffins

Sweet Potato & Cranberry Muffins. #healthyrecipe get the recipe @ thetastyfork.com

Now this is a breakfast you can feel good about eating.

Sure, sweet potatoes & cranberries sound like great sides at Thanksgiving dinner but for breakfast?? All I can say is, but of course! This might sound like a shock to you but if I had to choose between a sweet muffin or a savory muffin, I’d totally pick the savory option. I guess there is something about breakfast, or maybe it’s the Motherly guilt of being told to eat a healthy breakfast everyday, that encourages me to start off my day right.

Sweet Potato & Cranberry Heart Healthy Muffin. Recipe posted @ thetastyfork.com

Sweet potatoes are great for vitamin C, which we need this time of year to help ward off cold and flu viruses. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable. So as you can see, this recipe is out to a great start!

To keep this recipe heart healthy, I used Mazola Corn oil instead of an everyday vegetable oil. Did you know corn oil has more cholesterol-blocking plant sterols than any other cooking oil – four times as many as olive oil AND 40 percent more than canola oil? We’re all trying to eat better, and one of the best ways to do that is to use ingredients that help our bodies.

If you’re looking for more heart healthy recipes & tips using Mazola Corn Oil, head over to their Facebook page and become a fan. Click on the icon below and you’ll be directed to their page.

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Start off your weekend on the healthy foot and give these muffins a try. You’ll be happy to know you’re keeping flu bugs away, rocking awesome skin from all of those antioxidants and doing your heart a favor by using Mazola Corn Oil.

Sweet Potato & Cranberry Muffins. Heart Healthy Recipe @ thetastyfork.com

Sweet Potato & Cranberry Muffins

Ingredients

  • 1 cup leftover mashed sweet potatoes (or yams)
  • 2 large eggs
  • 1/2 cup sugar
  • 1/4 cup Mazola Corn oil
  • 1/4 cup water
  • 1 teaspoon finely grated orange zest, or to taste
  • 1 tablespoon vanilla extract
  • 1/2 cup wheat flour
  • 1 1/2 cups all-purpose flour
  • 1 1/2 teaspoons kosher salt
  • 2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1 cup leftover cranberry sauce

Instructions

  1. 1. Heat the oven to 350 degrees and grease a 12-cup muffin pan.
  2. 2. In a large bowl, mix together potatoes, eggs, sugar, oil, water, zest, and vanilla with a wooden spoon.
  3. 3. In another bowl, whisk together flours, salt, baking powder, and baking soda, then add to the sweet potato mixture and stir until just combined. Gently stir in cranberry sauce.
  4. 4. Spoon batter into the muffin cups and bake until muffins are browned and the tops spring back when you press them lightly with your fingertip, about 30 minutes.
  5. 5. Cool in pan on a rack 5 minutes, then turn muffins out onto rack to cool completely.
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Recipe from Disney Family

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Zesty Chipotle Black Bean Cakes

Zesty Chipotle Back Bean Cakes I The Tasty Fork #superbowl #vegan #gameday #baked

I’ve got one more Super Bowl recipe to share with you before the Big Game. Yesterday, I posted a crowd pleasing but not so healthy recipe. Today, I’m sharing something that’s very figure friendly but still tastes amazing!

Not everyone wants to go to a Super Bowl party and feel like they’ve gained 10 pounds in 4 hours. All of the little snacks add up – chips, dips, wings, sliders, sweets – it’s easy to see why people love eating during the Super Bowl so much.

Zesty Chipotle Black Bean Cakes I The Tasty Fork #healthyrecipe #superbowl #vegan

I came up with Zesty Chipotle Black Bean Cakes as a healthy appetizer for all of you to try. If you’re thinking, “Meghan, will everyone like this?” I’d answer, “Yes! Of course!!”  All of my healthy recipes are graded very carefully by my best critic, My Husband. This is how our taste session went last evening…

Me: So what do you think?

Jim: It’s really good.

Me: It’s not girly good, right?? Like, boys would eat it?

Jim: Yeah, it’s spicy and smoky. Doesn’t taste super healthy. I like it.

Me: Sooo, would you say you like it like it?

Jim: (growing annoyed with me) I’d never say “like it like it” to anything but it’s very good and I’d eat it again.

Zesty Chipotle Black Bean Cake @ The Tasty Fork #vegan #superbowl #gameday #healthyrecipe

So there you have it. It’s not some healthy girly appetizer which will go untouched at your Super Bowl Party. My hubby hit it right on the head. Zesty Chipotle Black Bean Cakes are spicy & smokey. Lime juice and cilantro gives the cake some fresh zest. And topping each cake with guacamole & tomatoes not only looks great, but it adds a creamy texture.

These zesty cakes can be prepared a day of time and stored in an airtight container in the fridge. Form the cakes the day of and bake. Top with gauc when the party starts.

Happy Super Bowl Guilt Free eating!

Zesty Chipotle Black Bean Cakes via The Tasty Fork #healthy #gameday #superbowl #recipe #vegan

Zesty Chipotle Black Bean Cakes, makes 8 cakes

  • 1-2 cup panko bread crumbs
  • 1/4 cup cilantro
  • 2 garlic cloves
  • 3 green onions, chopped
  • 1/2 red pepper, chopped
  • 1 (15 oz) can black beans, rinsed & drained
  • 2 tbsp chipotle sauce (or 1 chipotle pepper in adobo sauce)
  • 1 lime, halved
  • 1 egg
  • Guacamole
  • 2 roma tomatoes, diced

Directions:

  1. Pre-heat oven to 350 degrees. Line a baking sheet with foil covered in cooking spray.
  2. In large bowl, add 1 cup of panko bread crumbs. Set aside.
  3. In your blender or food processor, add cilantro, garlic, green onions and red pepper. Blend until finely chopped. Add black beans, chipotle sauce and juice from 1/2 of the lime. Blend until beans are coarsely chopped. (There still will be some chunks and that’s ok. You don’t want a complete paste.)
  4. Add bean mixture to panko. Add egg and mix with your hands. Add additional panko if needed. You don’t want too much liquid. Scoop about 1/4 cup of bean mixture to make cakes. Place on baking sheet. Spray the top of cakes with cooking spray. Cook for 10 minutes, flip the cakes and cook for another 10 minutes.
  5. Top cakes with guacamole and tomatoes. Cut the rest of the lime into wedges. Use as garnish or drizzles over cakes. Serve warm.

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Zesty Chipotle Black Bean Cakes I The Tasty Fork #superbowl #vegan #gameday #healthyrecipe

Recipe Makeover — Creamy Chicken & Wild Rice Soup

Christmas is less than a week away!!! I finished my holiday shopping on Monday. (Thank you, Amazon!) I had everything shipped to my in-laws houses, so fingers crossed all of the gifts will be there when I arrive this weekend.

I really do try to eat healthy during the week and get to the gym 5-6 days/week. It’s an active effort everyday and trust me, there are days when I think to myself, “It would just be easier to pick something up to eat.” Or, “Gosh, I have so much work to do. I should just skip the gym.” But I know that’s just my lazy inner self just getting the best of me. There are a few strategies I use to keep me on track.

  1. Packing a gym bag in my car prevents me from coming home and keeping me there.
  2. Find others who can be support you and help you to be accountable — Find a gym buddy. Sign up for classes. Write down in your planner when you’ll be going to the gym each day.
  3. Plan meals ahead of time and look for healthy substitutes.

I can’t help you with making sure to pack a gym bag everyday, but I can help you with a getting involved with a community and healthy meal planning. Emily from Sweet Bella Roos has started an online community called Counting Cupcakes. (How cute!!) This group is for anyone who wants to start (or continue) to live a healthy lifestyle. There will be a weekly newsletter which will feature a healthy recipe, a sweet treat recipe and a weekly meal plan. Click on the cute lil cupcake to sign up!

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When you look at your favorite recipes, try to find new ways to make it better for you. Add more vegetables so you get fiber and stay full longer, skip butter & cream and use olive oil & skim milk instead, use fresh herbs and seasonings instead of salt or fat. It takes some practice, but I know you can do it.

There is a local restaurant in town and they have the best chicken & rice soup I’ve ever had. It’s creamy and delicious. I really wanted to recreate it at home and make it a lighter option. I added vegetables & brown wild rice. Instead of cream, I used skim milk and reduced fat cream cheese to give it a creamy texture. It totally worked! And since I made it at home, it wasn’t loaded with salt and I wasn’t tempted to dunk a huge loaf of bread into the soup. (this restaurant gives you huge portions and a loaf of bread which every order. It’s a total calorie bomb.)

Recipe Makeover Creamy Chicken and Wild Rice Soup the Tasty Fork

I know with Christmas & New Years right around the corner, you might not be in the mood for a soup makeover recipe, but pin it and come back when you’ve started your new years resolution to get healthy. It doesn’t taste like a “diet” meal, which is important to me! :)

Creamy Chicken & Wild Rice Soup

  • 1 cup uncooked wild rice (I used Uncle Ben’s and included the spice packet.)
  • 2 tsp extra virgin olive oil
  • 1 small onion, diced
  • 1 tsp fresh thyme
  • 3 celery stalks, sliced
  • 3 carrots, sliced
  • 2 garlic cloves, minced
  • 2 potatoes, peeled and diced
  • 3 cups chicken stock
  • 3 cups skim milk
  • 1/3 cup flour
  • 4 to 8 ounces reduced fat cream cheese, cut into cubes
  • 2 cups cooked skinless boneless chicken breasts, chopped
  • Salt & Pepper
  • Parsley, chopped for garnish

Directions:

  1. Cook rice according to package directions. When cooked, set aside. 
  2. In a large dutch oven, bring the heat to medium and add oil. When the oil is warm, add onion & thyme. Stir & cook for 2 minutes. Add celery, carrots, and garlic. Saute for another 5 minutes. Add potatoes and stock; bring to boil. Cover pot; reduce heat to a simmer until potatoes are tender.
  3. Combine milk and flour; stir with a wisk and make sure there are no clump. Pour milk mixture into soup and let simmer for 10 minutes. Stir in cream cheese. When all of the cream cheese has dissolved, add in rice & chicken. Let all of the ingredients fold into the soup and warm up. Taste and season with salt & pepper if needed. Garnish soup with parsley.