My name is Jared Hansen. I am a personal fitness and nutrition consultant and a certified personal trainer. This blog is dedicated to the support and education of anyone who wants to build a healthy, strong body.

Wednesday, May 26, 2010

Sweet Potato Fries

Sweet Potato Fries
Harmon’s Grocery Keepin’ It Fresh Ad - April 2009
3 sweet potatoes – peeled and sliced in ½” wedges
¼ cup canola oil (or olive oil)
2 teaspoons salt
½ teaspoon black pepper
½ teaspoon ground ginger
Combine all ingredients in a large bowl and toss with sweet potato wedges to coat well.  Spread wedges onto a sheet pan and bake in a pre-heated 375 degree oven until soft and golden brown, about 20 minutes.  Remove to a paper towel lined plate.
Prep Time: 10 minutes        Ready In: 30 minutes       Serves 6

Monday, May 17, 2010

Pumpkin Chocolate Waffles

This is not a particularly low-fat recipe, but a healthier alternative.

1 3/4 cups whole wheat flour
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1/2 cup canned pumpkin
1 1/2 cups (12 oz.) diet ginger ale
2 eggs, separated
1 tsp vanilla
1 packet Splenda or Stevia (optional)
2 Tbs light margarine, melted
1/2 cup sugar-free chocolate chips (I like darker chocolate with this recipe, so I cut up about 10 Hershey's sugar-free special dark chocolate pieces)

Sift together dry ingredients. Mix together pumpkin, ginger ale, egg yolks, and vanilla. In a separate bowl, beat egg whites and Splenda, until soft peaks form. Set aside. Into pumpkin mixture, add dry ingredients and margarine, alternately. Stir in chocolate and fold in egg whites. Scoop 1 cup of batter onto a heated waffle iron. Dough will be a little thick, so with a heat-proof spatula, spread to the edges. Cook as usual. Serve with light margarine and sugar-free syrup.

Makes 16 waffle squares. Yields 4 servings.

Nutrition Facts (per serving):

Calories- 320 Carbs- 43g Protein- 12g Fat- 11g

Without Chocolate-

Calories- 245 Carbs- 40g Protein- 11g Fat- 5g