-2 Packets Stevia (no calorie sweetener)
-Zest of 1 lime
-2 tablespoons lime juice
-1 tablespoon chopped fresh cilantro
-1/2 c. sliced red onion
-1 tbsp Chile Powder
-1/2 teaspoon ground cumin
-1/4 (plus 2 tbsp for brushing on sweet potatoes) cup olive oil
-2 1/2 pounds sweet potatoes (or you can use yams), quartered lengthwise
-1 fresh poblano chile, seeded, diced
-1/2 each red and yellow bellow pepper, chopped
-1/4 cup green onions, finely diced
-1/4 cup chopped fresh cilantro
-pepper to taste
-Add first 7 ingredients in small bowl. Gradually whisk in olive oil. Season to taste with pepper.
-Cook sweet potatoes in large saucepan of boiling water or just puncture and place in the microwave, make it easy! Cook until just barely tender. Drain or remove from microwave and run under cold water to cool. Chill sweet potatoes in microwave until cold, about an hour.
-Preheat barbecue. Brush potato wedges with olive oil. Sprinkle with pepper. Grill potatoes until grill marks appear, about 2 minutes per side. Remove from grill and cut into 1-inch pieces. Place potatoes, poblanos, bell peppers green onions, and parsley in large bowl. Drizzle dressing over; toss to coat. Add excess pepper and squeeze of a lime, to taste and serve!
1 head cauliflower, cored and roughly chopped
10 oz. sweet potatoes, roughly chopped
3 cups dry coleslaw mix
1 cup chopped purple onion
1/4 cup apple cider vinegar
1 cup finely chopped celery
3 tbsp. Dijon Mustard
1 c. non fat sour cream
2 tbsp minced garlic
black pepper–to taste
1/4 cup chopped scallions
Place cauliflower and potatoes in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 minutes. Stir, re-cover, and microwave for 8 minutes, or until tender. Once cool enough to handle, drain excess water and set aside.
Add coleslaw, onion and celery to potato mix, Stirring to mix.
Add sour cream, mustard and other ingredients to potato mix and toss, coating entire potato mixture. Add scallions, gently mix, and serve!
1/2 cup roasted, peeled garlic cloves
1/2 cup fresh basil leaves
1/4 c. water
3 tbsp cup leaf parsley
1/4 cup extra virgin olive oil
freshly ground black pepper
2.5 pounds sweet potatoes potatoes, washed
1/2 cup low-fat cottage cheese or non fat sour cream
1. In a large pot, cover the sweet potatoes with cold water. Bring to a simmer over high heat and cook until tender, about 15 minutes. Drain in a colander.
2. While the potatoes are cooking, puree the roasted garlic with the water, basil and parsley in a blender until smooth. Season generously with pepper. Add the olive oil slowly until mixed.
3. Transfer sweet potatoes into a mixing bowl. Mash the potatoes using a hand mixer, food processor or blender –until smooth. Add the cottage cheese or sour cream, whipping to smooth and creamy!
4. Add Garlic/basil/parsley mid to potatoes and continue mixing.
Transfer to dish and enjoy with your favorite lean protein!
Sweet Potato Twice Baked–Not so Sweet
-4 medium sweet potatoes
-1 tablespoon extra virgin olive oil
-pepper (to taste)
-1/3 cup non fat sour cream
-2 tbsp minced garlic
-2 tbsp fresh parsley
-3 scallions, sliced
Pre-heat the oven to 450˚F.
Place the sweet potatoes on a baking sheet and rub them with olive oil and pepper. Bake until tender, about 35-40 minutes.
Halve the potatoes and scoop out about a third of the inside of each into a medium size mixing bowl. Add the non fat sour cream to the sweet potato insides. Season with pepper, garlic, parsley and mash.
Fill the potato skins with the mashed potatoes and place the potato shells (skins) on a baking sheet. Place back into the oven for about 15 minutes, until the edges are slightly golden brown.
Remove the potato skins from the oven and sprinkle scallions.
Q: when on your last week of prep what carb do you prefer to go up on the last days?
Example W,thurs.fri.? Sweet potatoe, rice cake, oats or brown rice
A: This is a good question but not an easy answer. Everyone is so different and it depends on your body and how it responds to each carb, just like fats and proteins. The time leading up to a show, you learn what sits well and what doesn’t. Some people do really well with oats and rice and not so well with the starchier, potato type carbs like sweet potatoes and yams. You want to find the carb that sits well with your tummy and doesn’t bloat you. For me it is all about the oatmeal. I love oats and they sit nice and tight in my stomach without feeling bloated. It really is trial and error. Rice cakes are super light in my stomach too. Also, because you cut back on water, the drier foods such as dry oats or rice cakes tend to soak up extra water in your body, rather than the yam/sweet potato and rice that carry water.
On another note, I do not play too much with my carbs the last week. I keep things pretty consistent. Some people do better with adding a few extra fats and staying away from the carbs and others vice versa. Again, it just depends on your body and how you respond to different foods but also where your physique is at, at that time.
Wish there was a more specific answer to your question but it is all so variable!