Sweet Potato Toast

Sweet Potato Toast

We all know that we don’t eat enough veggies! Some of the people I talk to say they don’t eat veggies because they don’t know HOW to prepare them. Some of the people I talk to say they don’t eat veggies because they don’t like them, which I would argue, is that they also don’t know how to prepare them.

I shared a recipe on KCTV 5’s, Better Kansas City, that is veggie-filled, easy, and almost fool-proof; in fact, it barely requires a recipe. Nothing should stand in your way of preparing and eating veggies, so I won’t even make you read a recipe, you can just watch the video on how to prepare it, that’s right, no reading required. You can watch it while you are lounging by the pool or shopping at the grocery store. #NoExcuses

Just saving the world one veggie at a time! 

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Sweet Potato Toast
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Ingredients

  • 1 Large Sweet Potato
  • 1 Avocado
  • 2-4 Eggs
  • Cheese (for garnish)

Instructions

  1. Wash and peel the sweet potato, cut into quarter inch slices.
  2. Place sweet potato slices in a toaster for about 2 rounds, or until it is tender and slightly browned.
  3. Meanwhile, in a hot skillet prepare an egg to level of preferred doneness.
  4. Place avocado slices on sweet potato and top with egg.
  5. Garnish with cheese, or other shredded veggies and serve immediately.
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https://www.kansascitydietitian.com/2016/06/sweet-potato-toast/

Sweet Potato
Veggie-Lovers Healthy Donuts

Veggie-Lovers Healthy Donuts

 

I originally shared this post on National Donut Day. As I have learned new things about feeding my picky eater, I have referenced this post for healthy donuts over and over.  I wrote this post when mug cakes were all the rage and the donut pan was not a thing you could order on amazon. Now, that donut pans are easy to find I’m sharing 2 easy ways to make these healthy donuts. You can make them in the oven with a donut pan, or individually as mug cakes in the microwave.  Whichever way you decide to make veggie donuts, I always top mine with my Healthy Chocolate Frosting, and then let the kids help decorate them. 

Donut Pan

If you’ve already jumped on the donut pan trend. Harness your donut pan for good by making a batch of veggie-filled healthy donuts! 

Veggie Lovers Healthy Donuts
Print Recipe
Servings
6 donuts
Servings
6 donuts
Veggie Lovers Healthy Donuts
Print Recipe
Servings
6 donuts
Servings
6 donuts
Ingredients
Servings: donuts
Instructions
  1. Preheat oven to 350 degrees and spray donut pan.
  2. Place the spinach or kale in a small microwave safe bowl with 1 tablespoon water. Microwave for 30-60 seconds. If you are using frozen spinach or kale it should be thawed, if you are using fresh it should be slightly wilted.
  3. In a mini food processor, or blender mix egg, milk, prepared spinach or kale (see step 1) and banana until greens are finely shredded.
  4. Pour into a medium bowl and add remaining ingredients. Mix until incorporated, but do not over mix. The texture should be very thick. Pour batter into prepared donut pan. Bake 15 minutes or until a toothpick inserted comes out clean. Remove from the oven and allow to cool for a few minutes before removing from pan.
Recipe Notes

Prepare the Healthy Chocolate Frosting and dip the cooled donuts in it.

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Mug Cake

If you don’t want to turn on your oven, try this mug cake variation of the healthy donuts. Your veggie-filled donuts are ready in less than 5 minutes for breakfast or a snack.  One recipe includes a full delicious serving of veggies.

Yields 1 mug cake, 2-3 donuts

Veggie-Lovers' Donut or Mug Cake
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Ingredients

  • 1 cup fresh spinach or kale, or 1/2 cup frozen spinach or kale
  • 1 Egg
  • 2 Tablespoons vanilla unsweetened almond milk (or milk of choice)
  • 1 ripe banana
  • 2 Tablespoons coconut flour (If using whole wheat flour use 3 Tablespoons)
  • 2 Tablespoons rolled oats
  • 1 Tablespoon ground flax
  • 1/2 teaspoon baking powder
  • dash of vanilla
  • Optional: 1-2 teaspoons maple syrup or honey*, mini chocolate chips, nuts
  • *highly recommend adding something sweet if you are using kale.

Instructions

  1. Place the spinach or kale in a small microwave safe bowl with 1 tablespoon water. Microwave for 30-60 seconds. If you are using frozen spinach or kale it should be thawed, if you are using fresh it should be slightly wilted.
  2. In a mini food processor, or blender mix eggs, milk, prepared spinach or kale (see step 1) and banana until greens are finely shredded.
  3. Pour into a medium bowl and add remaining ingredients. Mix until incorporated, but do not over mix. The texture should be very thick.
  4. Spray microwave-safe mug, or donut tins. Pour batter into mug or tins. If you are using donut tins it should be spread over 3. Microwave 3-4 minutes. The "cake" should be very moist, but no longer runny. If you are using donut tins you will divide the mixture over 3 tins, so the cook time will be about 1 minute each.
  5. Serve warm. Drizzle or glaze with melted chocolate for an extra pinch of YUM!
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https://www.kansascitydietitian.com/2016/06/veggie-lovers-healthy-donuts/

The first time I post this recipe my daughter (photo on the left) was about 18 months, now my son, also 18 months is enjoying the same recipe. I’ve perfected my frosting a bit more though, so it’s a little messier. 

Veggie Tots

Veggie Tots

Veggie Tots

I have to admit I was pretty excited to try this recipe, the only thing I was more excited about was when my husband tried them and liked them!!! They were so good we ended up with only 1 left, so naturally I had to finish them off.

Ingredients:

  • 2 slices whole wheat sandwich bread torn into slices

Note: you can make this gluten-free by using oats and a little bit of cheese as a binder instead. 

  • 1/2 of a large head of cauliflower, chopped into florets (about 1 1/2 cups)
  • 1 large head of broccoli, chopped into florets and stems removed (about 1 1/2 cups)
  • 1 egg
  • 1/2 tsp salt
  • 1 tsp pepper
  • Add any of your favorite spices, I added a little bit of garlic, and some oregano.

Directions:

1. Preheat oven to 400 degrees.

2. Place your bread and 1/2 cup water in a bowl and let soak for 15 minutes. (You can skip this step if you are making the gluten-free alternative).

3. Fill a medium pot of water about half-way and bring to a boil. Add the broccoli and cauliflower and return to a boil for 1 minute. Immediately remove from stove and run under cool water. Alternately you can steam the vegetables. You want them tender but crisp so that they don’t make mushy tots.

4. Combine the veggies, egg, and spices into a food processor. Strain the water out of the bread bowl and squeeze the bread. Add the bread to the veggie mixture. Pulse until the veggies are chopped but NOT pureed.

5. Scoop and place on a cookie sheet. After scooping I shaped mine into rectangular shapes so they looked like a tot.

6. Bake for 20-25 minutes, or until they are slightly browned and firm. Serve warm.

These reheat great! So you can serve them as leftovers, but at my house we didn’t have any.

Optional: You can also add about 1/4 cup parmesan cheese to the mixture. It adds a little bit more flavor but also adds more calories. I didn’t think they needed it, but my husband preferred the cheesy ones.

You can also make them all the way up to baking and freeze them. Then you can just pop them in the oven on a busy weeknight for a healthy side.

Recipe adapted from: https://www.wholefoodsmarket.com/recipe/cauliflower-and-broccoli-tots

Halvsies

Some people see the glass half full.

Some people have notions that are half-baked

Some people go off half-cocked.

Babies run around half-naked.

Today I have a half-baked notion that is half-full of optimism to make you Whole Healthy.  In my profession I spend most of my day with people who are angry, shocked, in denial, etc.

They truly believe that it is not their fault when they “suddenly” develop diabetes, heart disease, high blood pressure, diverticulitis and the list goes on….

I am kind and compassionate as I gently lead them toward the truth but “DUH”!

If you:

Sit most of your life.

Eat food that is high in salt, low in fiber, high in fat and high in sugar

Then:

You are slowly developing these maladies.
Fortunately I have half an answer.

MAKE HALF OF YOUR PLATE Full of COLOR!

BROG!  Blue, Red, Orange, Green

(BTW-Color is found in fruits and vegetables not jelly beans.)

If you follow this ONE simple rule you will become whole healthy.

Anyone with half a brain can do this.

Speaking of-

Math question:  if Congress has half a brain and the Senate has half a brain, and you add the two together, what do you get?

That’s a no-Boehner.

Nothing!!

Luv, WD

The Half-Baked Kansas City Dietitian

 

 

Empty Disclosure

I am sure you have heard the phrase “Full Disclosure”.  You might see it when you receive your credit card bill and in tiny print it states they reserve the right to all of your worldly goods if you write your check for $48.00 and the bill is for $148.00 and when you call to get it fixed you talk to Raj who says his name is Bob and….. No, I am not bitter.

Or you might hear it at the end of a commercial for a medication that guarantees to make you young and virile except it also might give you a headache, make you throw up, make your blood clot for no reason, make you depressed and oh by the way, cause a long painful death, but you can always call Smith and Jones to represent you if that happens.

So as not to be culpable in any way for anything I say I am offering an “Empty Disclosure” for the following:

In my last Blog I wrote about “messin with you.”  I wrote this joyous Blog very early in the morning.  Imagine my delight when later in the day the news reported that our Commander in Chief announced that Congress was not trying to solve the growing governmental debt crisis but was actually just “messin with him.”  And yes, he was in Kansas City when he said these famous words.  Can you believe this?  My nutrition Blog is so cutting edge  that it actually creates the edge.  I am humbled that the President reads my Blog and thinks it is so good that he quotes from it.

From one President to another I wish to say Thank-you.

Luv, WD

President and CEO PETBS

President and CEO RMEVS

P.S. Today is a great day to eat a mess of tomatoes and okra! Or send a “mess” to your favorite politician.

Join PETBS Today!

I am fed up!  (Do not interpret this as Over-fed.)  I have had it!  I am not going to put up with this unfair assault anymore.  Join PETBS (People for Ethical Treatment of Brussels Sprouts! Send your $100 membership fee today.)

Brussels sprouts facts:

  • Fact: If you type brussels sprouts the spell checker will capitalize it.  Why? Could it be their marvelous nutritious make-up?  Or maybe the little person who created spell checker had an absolute love of the little sprouts?
  • Fact: If you type brussel sprout the spell checker changes it to Brussels sprouts.  So, guess you can’t eat just 1.  Could it be they are like potato chips? Or was it that mischievous little spell checker person again?
  • Fact: I have not always loved these little cabbages.   I remember my first taste.  (Much like remembering your first kiss- you just never forget it.)  We were having Easter lunch with a family.  I was about 25 years old and a very picky eater.  I really tried to be polite and eat them but I swear they were the nastiest tasting things I had ever put in my mouth (next to liver- double ugh!)
  • Fact: I can honestly say that now I absolutely love Brussels sprouts. (My recipe rocks.)  (Of course, some might say it is because I have lost my sense of taste- does that make my Blogs are tasteless?)

Story time:  Recently I went to a fancy smancy expensive restaurant and ordered fancy smancy expensive Brussels sprouts.  They were “to die for”.  (Not die of.)

Not only were the cabbages excellent but our dining guest shared his Brussels sprouts story.  He attended college in Belgium where Brussels sprouts first became prolific. (Brussels sprouts love each other.)   While living there he learned to love the sprouts, too.   Now, 40 years later he grows them in his backyard, lots of them. (You can imagine the fascinating conversations we had that evening.)

This brings me back to my last Blog which was a real hit.  I had I think 3 comments from wives complimenting their VEM.  On the flip side I had thousands who qualified to be entered for my prize drawing.

The good news is, thanks to my recent dinner meeting I now have the resource to provide the highly sought after prize.

So back to the PETBS campaign.  If you happen to live in Kansas City you may have seen the new commercial where the salesman actually maligns Brussels sprouts right there on TV for all the world to see.

Let me know if you think I should send him my prize.

Luv, WD

Still President and CEO of the “Real Men Eat Veggies Society” and newly elected President and CEO of the PETBS.

Now known as

WD Pres and CEO RMEV and Pres and CEO PETBS

I am so cool!

Written by a very cool Kansas City Dietitian