Baked Sweet Potato Fries

Baked Sweet Potato Fries
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From member Herbie Johnson

• sweet potato
• cinnamon
• paprika
• garlic, optional
• Splenda, to taste
• red wine vinegar

Cut potatoes in cubes or French Fry shape. Put in a bag with cinnamon, paprika, maybe garlic, cook 450 degrees for 30 minutes. Let it cool, add Splenda to taste and sprinkle with red vinegar. They taste pretty good. It is a good change.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

Sweet Potato Souffle' 6WBMO

Rikki's Quick Sweet Potato Soufflé (For One)
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From member Associate BMOS RikkiM It was the oatmeal custard recipe in the Breakfast section that gave me the idea to try the same basic idea with sweet potatoes. I do plan to try it with canned pumpkin some time in the future...especially when I don't have already cooked sweet potatoes or want a slightly different flavor. Goes to show how a little creativity can go a long way and provide some tasty options for us.

• 2 egg whites
• 1 capful vanilla
• ¼ teaspoon favorite baking spice, such as nutmeg, cinnamon, ginger, pumpkin pie spice
• 1 packet of Splenda, if desired.
• ½ cup cooked mashed sweet potato

Beat egg whites in large bowl with vanilla, Splenda, if used and spices until frothy. Fold in ½ cup cooked, mashed sweet potato. Cook in microwave for 3-4 minutes on High until done. This can be eaten hot, at room temp or, the way I prefer it, cold.

FYI - You do need to use a large bowl as the mixture will puff up during cooking.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Zippy Yams and Greens

From member .....   I've essentially just quoted the recipe "Zippy Yams and Collards" from "The Cancer Survivor's Guide" by Neal Barnard and Jennifer Reilly, which can be downloaded at http://www.cancerproject.org/resources/guide.php. I like the tangy taste provided by the vinegars in the on-plan Worcestershire sauce, and I think it makes a nice change from the sweet taste of sweet potatoes.

• 1 large bunch collard greens (about 1 pound), rinsed OR 8oz frozen nsa collards or frozen nsa kale
• ¼ cup water or nsa vegetable broth
• 1 onion, thinly sliced
• 2 large garlic cloves, minced
• 2 small yams or sweet potatoes, peeled (if desired) and cut into bite-size chunks
• 1 tablespoon on-plan Worcestershire sauce (please see Condiment Recipe Forum)  (I actually used more like ½ cup -- I like zippyness of the extra vinegar)
• ½ teaspoon nsa Thai chili paste or ¼ teaspoon red pepper flakes
• ¼ teaspoon ground black pepper
• 2 tablespoons freshly squeezed lemon juice

If you're using fresh greens prepare them first by doing the following:

1. To remove the stems from the collard greens, work with one leaf at a time. Hold the stem end in one hand and strip the leaf away from the stem with the other hand.

2. Layer 5 collard leaves on a cutting board, roll them into a tight cylinder (like a cigar), and slice them crosswise into thin strips. Repeat until all the leaves are sliced. Set aside.

Heat the water in a deep skillet. Add the onion and garlic and cook and stir until the onion is tender, about 10 minutes. Add the yams, stir, and add enough additional water to cover them. Cover and cook for 5 to 10 minutes, until the yams are soft when pierced with a fork.

Remove the lid and simmer uncovered until about half of the water has boiled away. Stir in the collard greens, Worcestershire sauce substitute, and chili paste (or red pepper flakes). Cook and stir until the collard greens are soft. Season with salt and pepper to taste. Sprinkle the lemon over the yams and greens just before serving.

Stored in a covered container in the refrigerator, leftover Zippy Yams with Collards will keep for up to 3 days.

Compatible with Body Type:

Breakfast A-C-D-E

Morning Snack C-E

Lunch A-B-C-D-E

Afternoon Snack  B-CD

Dinner A-B-C-D-E

PM Snack  

This Recipe Contains:  Carb A, Free Veggies

6 WBMO - Twice Baked Sweet Potatoes

From member ..... This is really good if you like pumpkin pie, we have it as our carb with dinner and it feels like we are eating dessert. 

BMOS Note: The small amount of protein per serving is minimal and need not be counted. Consider it a freebie!

• 2 sweet potatoes 
• 1 egg white 
• ½ teaspoon cinnamon (and a sprinkle) 
• ½ teaspoon nutmeg 
• 1 packet Splenda

Microwave the sweet potatoes until cooked. Slice potatoes in half and spoon filling into bowl, keep skins intact and set aside. Blend into filling the egg white, cinnamon, nutmeg and Splenda. Spoon mixture back into skins sprinkle with cinnamon and bake at 350º for 30 minutes or until set. Chill and serve cold. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

6 WBMO - Sweet Potato Soufflé

From member ....... Leave out the egg whites if you'd like. Mashed sweet potatoes are just as good - and you can leave out the baking step. Just boil, peel, mash, season, and go! However, if you want this to be a really sweet dish and you leave in the egg whites, be sure to add a little more Splenda than you would if you were cooking just the potatoes. 

BMOS Note: The quantity of egg whites per portion is minimal and need not be counted. Consider it a freebie!

Also, to determine the number of portions in this recipe, be sure to measure your sweet potatoes before mixing in other ingredients.

• 3 large yams/sweet potatoes - cleaned and boiled until softened, then cooled 
• 2 egg whites, beaten until starting to "fluff" (eggs are optional) 
• Splenda, to taste
• nutmeg, to taste
• cinnamon to taste

Note: Alternative option is to leave out the egg whites, and just "mash" the sweet potatoes. No baking required if just "mashed".

After sweet potatoes have cooled, remove all of the skin (should just peel right off). Beaten egg whites should have been set aside in a separate bowl. Mash up sweet potatoes and then use a mixer to blend to a creamy consistency, while adding in Splenda, nutmeg, and cinnamon. Stop here if you're not adding in egg whites. Once spices and Splenda are well blended, spoon in egg whites until mixer is completely blended, smooth, and creamy.

Optional if using egg whites: Put into a small glass casserole dish and cook at 350º until the stop starts to slightly brown. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

6 WBMO - Sweet Potato Pancakes 2

From member ....... I love these pancakes and I hope you will, too! 

• sweet potatoes 
• 2 egg whites 
• cinnamon, to taste 
• dash of vanilla, maple or butter extract 
• Splenda (optional)

Bake sweet potatoes at 325° for 1 hour 15 minutes or until they are very soft. Remove the skins, mash and refrigerate over night. In the morning measure out ½ cup of mashed sweet potatoes. Add egg whites, cinnamon, vanilla, and optional Splenda. Whisk until smooth. Heat a non stick pan and cook potatoes same as if cooking pancakes. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Sweet Potato Smoothie

From member ..... If you make this thick, you can eat it with a spoon, like ice cream! 

• 4-5 oz crushed ice 
• ½ cup cooked yam or sweet potato 
• splash of rice milk, ** optional  ( or almond milk, Unsweet)
• 2-3 drops vanilla 
• Splenda to taste 
• 2 oz pasteurized egg white in carton

Blend all ingredients and serve. 

** ingredient is not recommended for use during the reduction phase of program.  See ingredient link for more detail.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Sweet Potato Cake

I tried this, it was pretty good. I added Cinnamon too.

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From member .......   I was trying to make sweet potato pancakes .... it turned out to be sweet potato "cake" ... Soooooooooo yummy.

• ½ cup yam or sweet potato, grated in food processor 
• 1 teaspoon vanilla extract 
• cinnamon, to taste 
• dash of nutmeg, optional 
• dash of pumpkin pie spice, optional 
• 2 egg whites 
• 1 packet of Splenda, or to taste

Combine all ingredients in food processor. Process until well mixed, then pour into a microwave safe bowl. Cover with a paper plate to prevent any splatter. Microwave for 5 minutes. Test with a toothpick or knife. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

6 WBMO - Chicken and Yam Bake

From member ..... Make up a big batch and freeze some. This tastes even better the next day Enjoy.

BMOS Note: The quantity of both juice and pineapple in each portion of this dish is negligible and need not be counted. You may consider both as freebies!

• 1 lb boneless, skinless chicken breast 
• 1 to 2 large orange colored yams 
• 4 rings fresh or 8 oz can sliced pineapple in its own juices 
• ¼ cup unsweetened pineapple juice 
• garlic powder to taste 
• Mrs. Dash original seasoning 
• ¼ teaspoon cinnamon, or to taste 
• dash of nutmeg 
• 1 to 2 packs of Splenda

Bake yams at 350° for approximately 1 hour, or until soft, set aside. Season chicken breasts with Mrs. Dash and garlic powder. Poach in a small, heavy Dutch oven with lid until juices run clear, adding water or pineapple juice if needed. Meanwhile, peel and mash yams adding cinnamon, nutmeg and Splenda; mix well.

Spread half of yam mixture on bottom of Dutch oven. Arrange chicken breasts on top. Spread remaining yams on top of breasts. Top each breast with a pineapple ring. Pour a little pineapple juice or water over top of the pineapple rings. Cover and bake at 350° for approximately 40 minutes to 1 hour, or until hot and bubbly. 

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D 
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein B, Carb A