Sweet Potato Crisp


Serves: 12



2 lbs. sweet potatoes

5 c. water

1/2 c. sugar

3 T. all purpose flour

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 T. butter, cut into small pieces

Ingredients for topping:

1 c. quick cooking oats

1/2 c. all purpose or whole wheat flour

1/2 tsp. ground cinnamon

1/4 c. brown sugar

1/4 c. butter, melted


Preheat oven to 400. Prepare 13 X 9 inch baking dish by spraying with vegetable oil spray (not olive oil). Peel potatoes and slice 1/4 inch thick. Add potatoes and water to saucepan. Cook potatoes until crisp tender, about 8-10 minutes. Drain potatoes, reserving 1.5 c. liquid. Combine sugar, flour, cinnamon, nutmeg, and salt in separate bowl. Layer potatoes in pan, sprinkling flour mixture on top of each layer. Pour reserved liquid over potato mixture. Dot with butter. In another bowl combine topping ingredients and sprinkle topping on top of potato mixture. Bake for 30-35 minutes or until top has browned.

Nutrition per serving:

Calories 190, Fat 5g, Saturated Fat 3g, Carbohydrates 34g, Fiber 4g, Protein 3g, Sodium 120mg

Original author: Barbara Hopkins MMSc RD LD

Tip of the Day

Go on a grocery field trip. Use grocery shopping to teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

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Crockpot Chipotle Pulled Pork with Avocado Ranch Sauce







Yields: 8-10

Prep Time: 15 min

Cook Time: 8 hr

Total Time: 8 hr, 15 min

Ingredients for the pork:

  • 1 Medium yellow onion, sliced
  • 2 Tbsp fresh garlic, minced
  • 3 1/2-4 lbs pork shoulder, excess fat removed

Ingredients for the spice rub:

  • 1 Tbsp brown sugar
  • 1 Tbsp salt
  • 1/4 Tsp smoked paprika
  • 1/2 Tsp cumin powder
  • 1 Tsp chili powder
  • 1/2 Tbsp adobe sauce (from a can of chipotle peppers in adobe sauce)
  • 1 Cup water

Ingredients for the avocado ranch sauce:

  • 1 Small avocado, mashed (about 1/2 cup)
  • 2 Tbsp fresh garlic, minced
  • 1/2 Cup + 2 tbsp low fat or fat free ranch dressing
  • 1 Tbsp + 1 tsp adobe sauce
  • 1/4 Tsp smoked paprika
  • 2 Tsp onion powder
  • 1/2 Tsp chili powder
  • Salt/pepper to taste
  • Whole wheat hamburger buns


  1. Slice the onion and mince the garlic and place in the bottom of a crock pot. Pour in 1 cup water.
  2. Combine all the spices for the spice rub in a small bowl and set aside.
  3. Cut any huge, visible chunks of fat off the pork shoulder and rub it all over with the spice rub, until it is evenly coated.
  4. Place the pork on top of the onions, garlic and water and cook until it is tender and moist, 6-8 hours on high or 8-10 hours on low.
  5. Once the pork is cooked, strain the liquid out of the crock pot and place the solids ( made up of the onions and garlic) back into the crock pot.
  6. Transfer the pork onto a cutting board and shred with 2 forks.
  7. Transfer the shredded pork back into the crock pot and mix with the onions and garlic. Cover and keep warm until ready to serve.
  8. Combine all the sauce ingredients in a food processor and blend until completely smooth and creamy. Season with salt and pepper to taste.
  9. Serve the pulled pork on a whole wheat bun, topped with chipotle sauce.

Reprinted from Food Faith Fitness

Tip of the Day

Wash your produce. Don’t forget to wash fruits and veggies before preparing or eating them. Wash them under running water, including those with skins and rinds that are not eaten.

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Black Bean Quinoa Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4 Servings


A light and healthy quinoa salad tossed in a refreshing orange vinaigrette, full of protein and fiber.


  • 1 cup quinoa
  • 2 large naval oranges, cut into segments
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and diced
  • 1 cup canned black beans, drained and rinsed
  • 1/2 cup canned corn kernels, drained
  • 1/3 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro leaves

For the orange vinaigrette:

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup freshly squeezed orange juice
  • Zest of 1 orange
  • 1 tablespoon sugar


  • In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
  • To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, orange zest and sugar in a small bowl; set aside.
  • In a large bowl, combine quinoa, oranges, bell pepper, jalapeño, black beans, corn, onions and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
  • Serve immediately.

Reprinted from Damn Delicious

Tip of the Day

Seafood love. Eat seafood rich in omega-3 fats for heart health. Include a variety in your meals such as salmon, trout, and oysters.

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Pumpkin Corn Muffins

(Serves: 12)



3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil


Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

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The Power-Up Smoothie

Serves: 1


1 medium ripe peach, sliced

2 Tbsp. chopped avocado

1/3 cup unsweetened frozen strawberries

3/4 cup low-fat (2%) Greek yogurt

3 Tbsp 100% pomegranate juice

1 tsp. grapeseed oil

1 tsp. pure vanilla extract

Blend all ingredients until smooth, and enjoy!

Per Serving: 277 Calories, 11g Fat (3g Sat.), 16g Pro.

Recipe from Keri Glassman, RD

Tip of the Day

Can’t drink milk? If you are lactose intolerant, try lactose-free milk or soymilk (soy beverage) or drink smaller amounts of milk at a time. Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium per serving.

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Mustard Greens, Shrimp, and Anchovy Pasta


Serves 4

Coarse salt

1/2 lb short whole-wheat pasta

1/2 lb medium tail-on shrimp, cleaned

1 bunch mustard greens (8 oz), stems removed, leaves torn into 3-inch pieces

3 anchovies, chopped

Zest and juice of 1 lemon

1/4 cup extra-virgin olive oil

Pinch red chili flakes

  1. Bring a large pot of well-salted water to a boil. Cook pasta according to package directions.
  2. When the pasta has just 30 seconds remaining, stir in shrimp and mustard greens. Cook until shrimp are opaque and greens are vibrant. Drain, reserving 1 cup pasta water, and return everything to pot.
  3. Stir in anchovies, lemon zest and juice, and oil. Slowly add pasta water to desired consistency. Season with salt and red chili flakes.

PER SERVING: 445 cals; 19g fat (3g sat fat); 120mg chol; 44g carbs; 1,660 mg sodium; 29g protein; 6g fiber

Preprinted from WHOLELIVING

Tip of the Day

Savvy take-out tactics. Stay on track with your health goals when eating out. Ask for dressings and sauces on the side so you can control how much you use!

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Tangy Brown Rice with Goat Cheese and Greens

Serves: 4

1 T olive oil

1/2 med. onion, diced

img_5101.jpg4 c. swiss chard, chopped

1/2 c reduced-sodium chicken broth

2 T fresh lemon juice

2 c brown rice, cooked

1/2 tsp kosher salt

1/2 tsp ground black pepper

1/4 c goat cheese

Directions: Heat olive oil over medium heat in a large saute pan and add onions. Cook onions until translucent and then add the chopped greens to the pan. Once the greens have cooked down, add the chicken broth and simmer for 5-10 minutes, or until the greens are tender. Add lemon juice, brown rice, salt, and pepper. Stir to combine. After the ingredients are combined, add the goat cheese and stir until the cheese is incorporated in the rice. The brown rice and greens should have a  creamy consistency. If the rice seems too dry, add a little more chicken broth or some water. Serve immediately.

Nutrition Facts Per Serving:

Calories 210, Fat 9g, Saturated Fat 3.5g, Carbohydrate 26g, Fiber 3g, Protein 7g, Sodium 390mg

Note: This recipe is extremely versatile, you can substitute most grains for the brown rice, such as quinoa and barley, for a little variation. You can also substitute a variety of greens for the swiss chard.

Reprinted from Erin Millson, RD

Tip of the Day

Spice it up! Herbs and spices, such as garlic, ginger, oregano, paprika, rosemary, curry and thyme, can boost flavor and replace salt and saturated fat in meals.

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