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Sweet Potato and Banana Casserole

November 23, 2020July 12, 2021 by Catherine Hill, RD, LDN

This year I decided to experiment with a healthy remix to a holiday classic. I landed on two takes of Sweet Potato Casserole – one that is velvety in texture and reminds me most of the traditional version and the one below that has more of a firm texture with a yummy banana flavor.

If you are looking for a way to change up your standard Sweet Potato Casserole – add banana! Banana’s act as a natural sweetener in this dish, allowing you to skip the sugar and added calories. This firm casserole can be cut into squares.

Serves: 9
Prep time: 20 minutes
Cook time: 20-25 minutes
Total time: 40-45 minutes

Ingredients

4 medium sweet potatoes (about 1 pound)*
1 ripe banana
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
¼ teaspoon nutmeg
2 egg whites

Topping

½ cup quick oats
½ cup chopped pecans (optional)
1 tablespoon brown sugar
2 teaspoons ground cinnamon
1 ½ tablespoon canola oil

Directions

Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.
Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.
Preheat oven to 350 degrees.
Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.
Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.
Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes. Add 1 ripe banana and mash again to combine.
To the sweet potatoes and banana, add vanilla extract, cinnamon, and nutmeg. Be sure the mixture is not hot and then add egg whites. Stir to combine.
Pour mixture into a 9-inch square baking dish.
In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.
Sprinkle oat mixture evenly on top of the sweet potato mixture.
Bake for 20-25 minutes.
Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.

*Notes: Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)

Nutrition Information per Serving

Serving Size: 1/9 of pan
Calories: 160
Carbohydrates: 21 grams
Fiber: 4 grams
Protein: 3 grams
Fat: 7 grams
Sodium: 35 mg

A Healthy Holiday Classic – Sweet Potato Casserole

November 23, 2020July 12, 2021 by Catherine Hill, RD, LDN

With the holidays just around the corner, many of us are dusting off recipes that we use only a few times a year. If your family is like mine, Sweet Potato Casserole is always on the menu at the holidays. Sweet potatoes are full of vitamins, minerals, and a great source of fiber, but with all of the added sugar, traditional Sweet Potato Casserole is more like a dessert than a side dish. This year I decided to experiment with a healthy remix to a holiday classic. I landed on two takes of Sweet Potato Casserole – one that is velvety in texture and reminds me most of the traditional version and one that has more of a firm texture with a yummy banana flavor.

Fresh sweet potatoes are best for both of these recipes. They cook quickly in the microwave making both of these side dishes easy to prepare. For canned, try to find sweet potatoes canned in water or light syrup and always drain and rinse before using.

Happy Holidays!

Sweet Potato Casserole

This take on a traditional Sweet Potato Casserole offers a healthy way to enjoy this holiday classic any time of the year! Using fresh sweet potatoes is best, but draining and rinsing canned sweet potatoes would also work. Recipe provided by Med Instead of Meds.

Serves: 9
Prep time: 20 minutes
Cook time: 20-25 minutes
Total time: 40-45 minutes

Ingredients

4 medium sweet potatoes (about 1 pound)*
½ cup (or 4oz) unsweetened apple sauce
¼ cup milk
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
¼ teaspoon nutmeg

Topping

½ cup quick oats
½ cup chopped pecans (optional)
1 tablespoon brown sugar
2 teaspoons ground cinnamon
1 ½ tablespoon canola oil

Directions

Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.
Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.
Preheat oven to 350 degrees.
Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.
Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.
Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes.
To the sweet potatoes, add apple sauce, milk, vanilla extract, cinnamon, and nutmeg. Stir to combine.
Pour mixture into a 9-inch square baking dish.
In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.
Sprinkle oat mixture evenly on top of the sweet potato mixture.
Bake for 20-25 minutes.
Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.

*Notes: Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)

Nutrition Information per Serving

Serving Size: 1/9 of pan
Calories: 150
Carbohydrates: 20 grams
Fiber: 3 grams
Protein: 2 grams
Fat: 7 grams
Sodium: 25 mg

Baking Food Safety

November 22, 2020July 12, 2021 by Casey Collins

Our colleagues at the NC Safe Plates team have prepared a Baking Food Safety Fact Sheet with tips to bake safely this holiday season!

Baked goods should be prepared, baked and stored properly to prevent foodborne illness. Avoid eating foods containing raw flour or eggs, including pre-packaged items.

Keeping Clean

Wash hands after handling raw flour and unbaked batters and doughs.
Clean countertops and utensils with warm water and soap after working with doughs and batters.

Decorating

Use pasteurized egg whites for frostings and icings to decrease risk of illness.
Wash hands frequently and avoid licking fingers when handling and decorating baked goods. Bacteria from hands have been linked to outbreaks with baked goods.

Storing Baked Goods

Many baked goods can be stored at room temperature. Keep covered to prevent contamination.
Refrigerate baked goods with cream, custard, cheese, meat or vegetable fillings or cream frostings, as well as those that are egg based, like bread pudding.

Raw Flour

Eggs are not the only ingredient in baked goods that can cause illness. Flour is a raw product and not treated to destroy bacteria. Outbreaks of Salmonella and E. coli have been traced to consuming products containing uncooked flour. Handle flour in the same way as raw meat.

For more information contact ncsafeplates@ncsu.edu

If you have concerns about preparing food gifts see this information from the CDC. Currently, there is no evidence to support transmission of COVID-19 associated with food. In general, because of poor survivability of these coronaviruses on surfaces, there is likely very low risk of spread from food products or packaging.

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Fresh Cranberry Orange Relish

November 21, 2020July 12, 2021 by Carolyn Dunn, PhD, RD, LDN

Cranberries are super healthy with lots of antioxidants. Thanksgiving, however, does not bring out the best in this super fruit as they are usually accompanied by lots of sugar. This recipe is what I would call healthy-ish as it does have some sugar but lots of fruit that adds most of the sweetness. It also keeps for a week (or more) in the refrigerator to spice up all the leftovers after the big day. Another positive for this recipe is that you can make it days in advance. You do need a food processor; a blender will not work for this recipe.

Ingredients

1 navel orange, scrubbed and quartered (any seeds removed)
1 apple, washed, quartered, and core removed
1 12-ounce bag cranberries
1/3 cup sugar

*Note, peels do not need to be removed. Wash well before cutting. Remove seeds before putting in the food processor.

Directions

Using the metal blade in your food processor, process the orange pulsing until finely chopped.
Remove the orange to a large bowl and repeat the process with the apple, then the cranberries.
Add the sugar to the mixture and stir well.
Refrigerate at least 4 hours prior to serving.

Nutrition Information per Serving

Serving Size: 6 ounces
Calories: 140 calories
Fat: 0 grams
Sodium: 0 mg
Carbohydrates: 36 grams
Fiber: 5 grams
Sugars: 27 grams (Includes 17g Added Sugars)
Protein: 1 gram

Smart-size Your Portions

November 20, 2020July 12, 2021 by Casey Collins

Both the amount and types of food we consume contribute to whether our way of eating is healthy. Check out this great handout from our colleagues at NC EFNEP with tips for how to smart-size your portions.

A portion is what you serve yourself or what a restaurant gives you–you can also think of this as a “helping.” The reality is that a portion is sometimes larger than it should be. Use your hand as a guide to estimate a smart size portion. Because hand sizes vary, compare your fist size to an actual measuring cup.

Smart-Size Your Portions Download

View the rest of NC EFNEP‘s helpful handouts!

Connect from Home: Virtual Game Night

November 20, 2020July 12, 2021 by Molly Murphy

Not being able to spend time with friends and family can be difficult. Fortunately, these days there are a number of great ways to connect virtually. One of my favorites is a virtual game night. I used to love having game nights with my friends. Now that social distancing is the new normal, we still have game night, but on the computer.

There are a lot of free websites that have converted classic board games into online play. Schedule a time with your friends to “meet up” virtually and play a game or two together. This is a fun way to engage with others and partake in some friendly competition.

Here are some free online resources for your next virtual game night:

Catan Universe

Fans of this multi-player board game can access a digital version here. Play with other live players, or hone your settlement skills by playing with a virtual computer opponent.

Bonus Tip: For those who like to heckle or trade in real-time use a separate device to Video Chat with your friends while playing the online game of your choice. Some games you may be able to use the same device to video chat and play, however, you cannot do that when playing Catan.

Scattergories

This website generates categories, assigns a letter, and keeps time to allow you and your friends to play a classic game of Scattergories without even a pencil.

Pogo

Pogo is not a game, but rather a website that provides free versions of many classic games. With a free Pogo account you can connect with friends or other users to play Monopoly, Boggle, Scrabble, Risk, and Yahtzee.

Trivia

Gather your friends on video chat and set up a game of trivia using this trivia generator. Question categories range from general knowledge and entertainment to science, history, and geography.

Alternatively, you can create your own trivia in PowerPoint and host through a free virtual meeting platform like Zoom. This can be more fun than using a trivia generator because you can personalize the trivia to your friend or family group. For example, creating your own trivia for your favorite tv show or having a category where participants guess local restaurants or businesses based on Yelp reviews.

Have you held a virtual game night? Let us know your favorite game in the comments!

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Low-Impact HIIT Workouts for Older Adults

November 18, 2020May 7, 2021 by Molly Murphy

I previously wrote a blog about High Intensity Interval Training, or HIIT workouts. The exercises that I highlighted in that blog are more intense than some individuals may be ready for, so I wanted to come back to this topic and outline some more HIIT exercises that are appropriate for older adults or anyone that may be injured and looking for an effective but low-impact workout.

As a review of my previous blog, HIIT workouts consist of periods of higher-intensity activity, where it would be difficult to carry on a conversation, followed by short periods of low-intensity activity or rest. Consistent HIIT workouts have been found to reverse the natural muscular decline of aging in older adults. It can also lead to improvements in memory and cardiovascular health.

For older adults or those with health conditions that may affect exercise, it is advisable to start with a 2:1 interval ratio. This means that for each interval of high-intensity activity that you perform, you should spend double the time at rest or in the low-intensity activity.

Here are some ways you can incorporate intervals into a less-intense workout routine:

Walking: Even a daily walk can become a HIIT workout. Switch between walking at a comfortable/slow pace for 5 minutes and then power walking or jogging for 2-3 minutes. This can also be done on a treadmill by increasing the speed or increasing the incline.

Cycling: Riding a bike outdoors or riding a stationary bike can provide you the same opportunity for interval training. Pedal as fast as you can for 1 minute, and then rest and pedal at a slow pace for 2 minutes.

Swimming: Swimming laps can even be a HIIT workout. Try making every other lap a “sprint” lap, where you swim at a fast pace, followed by 1 or 2 leisurely recovery laps.

Bodyweight exercises: Bodyweight exercises can be perfectly manageable for older adults or those with injuries. Listen to your body and choose exercises that are challenging but do not cause you pain or increase your risk of falling or injury. For example, a low-impact circuit might include:

High knee marches
Calf raises (holding on to a wall or chair for stability)
Chair squats
Butt Kicks
Modified jumping jacks (stepping out and in with one leg at a time, rather than jumping)

Aim to perform HIIT workouts 2-3 times a week. Make sure to give your body at least one day of rest or less intense activity in between HIIT workouts. As always, listen to your body and push yourself to perform at an intensity that feels challenging for you, regardless of your fitness level.

Disclaimer: all individuals, regardless of age, should seek medical clearance from a doctor before beginning a new exercise routine.

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Exercise Spotlight: HIIT Workouts

November 17, 2020July 9, 2021 by Molly Murphy

High Intensity Interval Training, otherwise known as HIIT, has become increasingly trendy lately. The good news is that this trend is actually backed by science. HIIT workouts are made up of short periods of high intensity exercise, followed by short periods of active recovery or rest. This style of workout has been shown to increase cardiovascular fitness, as well as improve blood pressure, insulin sensitivity, and cholesterol levels.

HIIT workouts can be modified for any number of exercise styles and durations. Some HIIT workouts follow a pattern of 30 seconds work and 30 seconds rest. Others use a longer approach of 2-4 minutes of work with an equivalent amount of rest. Exercise intensity can vary; a good rule of thumb is to use the “talk test.” For HIIT activity, you should be at a point where it would be difficult to carry on a conversation while moving.

Because HIIT can come in so many shapes and sizes, it might take some experimentation to find the right formula for you. I have included some examples of bodyweight HIIT circuits below, but any bodyweight or cardio exercises that you enjoy can be incorporated into your own HIIT workout. Check out the American College of Sports Medicine’s 7 Minute Workout for another great style of HIIT.

Examples of 12 Minute Bodyweight HIIT Workouts

3 rounds, 30 seconds of each exercise without stopping. After completing one round, rest for 2 minutes before starting again.

3 rounds, 30 seconds of each exercise with 30 seconds rest in between each.

Example 1:

Jumping Jacks
Alternating Lunges
Plank
Squats

Example 2:

High Knees
Heel Taps
Push-ups (or modified knee push-ups)
Side Lunges

Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.

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5 Tips to Politely Decline Family Food Pushers

November 16, 2020July 12, 2021 by Molly Murphy

Let’s face it, the holidays often revolve around activities and gatherings that include food. It can be difficult for those of us who are trying to make smarter, healthier food choices to be in environments where unhealthy sweets and treats are everywhere, especially when people we love are the ones offering us these foods.

Family food pushers are even trickier to deal with than co-workers or friends. Luckily, there are ways to avoid giving in to food pushers without causing offense.

5 Tips to Politely Decline Well-Meaning Family Food Pushers

Stall: If someone asks, or demands, that you try a dish, tell them you look forward to trying it later on. Chances are, this person is not going to follow you around waiting for you to try their dish.

Say “thank you” without saying yes: An enthusiastic “Thank you, it looks delicious” or “How thoughtful of you to make this for me, thank you” can show appreciation for food offered by family without actually committing to eating it right then and there.

Redirect: If someone is making comments about your food choices, change the subject and redirect the attention onto that person by asking them questions about their own life, specifically ones that have nothing to do with food.

Be honest: Sometimes a firm and simple “No, thank you” will do the trick. Further explanation of why you are saying no gives the food pusher more opportunity to argue against your decision to decline. Be consistent in your nos, and most people will get the message.

Ask for food “to-go”: If a food pusher really will not leave you alone, compromise by asking for them to wrap up the food for you to take home. This way, you are not saying no, you are saying “I will enjoy this so much more tomorrow when I am not full”.

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Crinkle-Cut Oven Fries with Japanese Sweet Potatoes

November 6, 2020July 12, 2021 by Casey Collins

November is Sweet Potato Awareness Month. Sweet potatoes are a healthy source of fiber, potassium, and vitamins A and C. A fun fact, North Carolina has led the nation in sweet potato production for decades and produces about 60 percent of the country’s total sweet potato crop.

My favorite type of sweet potato is Murasaki—or Japanese—sweet potatoes. I discovered them at Trader Joes a few years ago. Japanese sweet potatoes have a purple or deep magenta skin and a white flesh. I find that Japanese sweet potatoes compared to orange-fleshed sweet potatoes taste milder and creamier. My husband is not a fan of orange-fleshed sweet potatoes but he does like the Murasaki variety and especially in oven fry form.

I recently bought a crinkle cutter—yes, this was a “quarantine purchase.” I bought it with the intention of giving it to my niece. However, I decided to keep it and have been using it to chop up vegetables and roast them.

Makes 6 servings

Serving Size: 10 fries

Ingredients

Non-stick cooking spray
4 medium Japanese sweet potatoes
2 tablespoons oil
Seasonings (Optional. Try salt, pepper, seasoning salt, garlic powder, onion powder, chili powder, or paprika.)

Directions

Preheat oven to 475° F.
Lightly spray the baking sheet with non-stick cooking spray.
Wash potatoes thoroughly and dry with a paper towel.
Chop potatoes into long strips about 1/2 inch thick. (If you don’t have a crinkle cutter, a chef’s knife will work fine.)
Put oil in a bowl. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bowl.
Spread strips in a single layer on a baking sheet and place in a preheated oven.
Bake at 475° F for 20 minutes.
After 20 minutes, take the sheet out of the oven and turn the potato strips over.
Immediately return the sheet to the oven and bake at 475° F for 15 more minutes.

Nutrition information per serving

130 Calories, Total Fat 5g, Saturated Fat 0.5g, Protein 1g, Total Carbohydrate 21g, Dietary Fiber 3g, Sodium 10mg, Excellent source of vitamins A and C