Tag: cranberry

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Turkey Cranberry Sweet Potato

Turkey Cranberry Sweet Potato Taco

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This turkey cranberry sweet potato is Thanksgiving rolled into one highly portable meal. Perfect if you’re short on time and looking for satisfying weekday lunches.

  • Turkey Cranberry Sweet Potato Taco
  • Turkey Cranberry Sweet Potato Taco

Like most plants, sweet potatoes contain beneficial micronutrients – vitamins, minerals, fiber, and antioxidants. The antioxidants are also responsible for the color diversity. Carotenoids are orange and yellow light emitters. Found in highest concentration in Beauregard sweet potatoes, beta-carotene is a precursor that our bodies use to produce Vitamin A. Lutein and zeaxanthin also belong to this family – both support eye health.

Notes about the recipe:

  • In addition to high Vitamin A and antioxidant concentration, with the potato skin and celery you’re also getting 12 of fiber!
  • Any variety of sweet potato works for this recipe. The quickest method is to cook the potatoes in the microwave, but if you do have the time, baking in the oven will provided a richer flavor.
  • Nutrition for each potato is 363 kcal 26P | 13F | 37C with the assumption that the hollowed out potato weighs 100g.
  • I used 93/7 lean ground turkey; chopped up leftover turkey breast would be perfect!
  • If you want to adjust the carbs up or down, use a large potato or smaller potato.

Let me know if you enjoyed these turkey sweet potato tacos! Follow me on Facebook and Instragram for more recipe ideas, and other nutrition info.

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Chocolate Cranberry Bran Muffins

Chocolate Cranberry Bran Muffins

These delicious chocolate cranberry bran muffins are packed with healthful fiber and micronutrients. The words “fiber” and “delicious” are not often used in the same sentence…thanks to cacao, molasses, and oat bran, it’s possible! About 115 Calories and 5g of fiber in each muffin.

I like bran muffins, but don’t like the bloaty feeling as if I’ve eaten an entire wicker swing set. These are perfectly portioned at 115 Calories each and contain 5g of fiber per muffin. Enough to do some good, but not enough to cause…ahem…unexpected surprises.

Each muffin has 5 g of sugar which comes from the no-sugar added dried cranberries and molasses. Molasses is a necessary ingredient in bran muffins for the classic taste, but we’ve used less than in a typical recipe and supplemented with no sugar pancake syrup.

These chocolate cranberry bran muffins do not contain oil or added fat. Strategic use of riced cauliflower makes them moist but adds no taste. Many of my clients struggle with vegetable intake – there are plenty of ways to incorporate them into your diet to make them easier to eat.

Be sure to let them cool completely before placing in a Tupperware in the fridge. They still taste excellent after re-heating in the microwave for a few seconds. I recommend topping with Greek yogurt or some almond butter.

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Savory Turkey-Cranberry Hash

I’m not ready for Thanksgiving to be over. Seasoned with sage and garlic, this healthy turkey cranberry hash uses riced cauliflower as the base with a bit of crunch from almonds and celery. This dish takes very little time to make and is great for meal prep!

Cauliflower is a staple food in my diet. It is awesomely versatile – on it’s own it has little taste, but readily absorbs other flavors while cooking. Just as importantly, it has an outstanding micronutrient profile with high a content of dietary fiber, Vitamin C, K, and folate.

Frozen riced cauliflower is sold at all major grocery stores, Target, and Costco. I keep a stock in my freezer for whipping up quick meals – all it takes is about 5 minutes in the microwave. If you have the time, you could also buy fresh cauliflower and rice it yourself.

Regarding the macros, I set up this recipe for 20 g of protein, 10 g of fat, and 13 g of carbs for a total of 220 Calories per serving. It is readily adjusted to your needs:

  • Increase/decrease protein by adding more or less turkey
  • Increase/decrease fats by modifying the amount of almonds
  • Increase/decrease carbs by modifying the amount of cranberries

Please let me know if you tried this recipe!

If you are looking for some help to manage your health and fitness through the holidays, and transition to healthier habits, please reach out.