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Two years ago I was very uncomfortable with my physical appearance because I had let myself become overweight. I made a commitment to begin exercising on a regular basis and to eat better. I lost about 35 pounds in five months and was feeling much better. However, my mind and body had reached a plateau and I was quickly becoming bored and frustrated. I was seeking new ideas, new challenges and new advice to motivate myself. I was also looking to improve muscle tone and definition. That is what brought me to Fit 4 Life. After just a few weeks of slow strength training and following their diet advice, I began to see amazing results. Not only did I lose body fat and increase muscle tone, I felt energized and excited. The entire staff is extremely knowledgeable and supportive. I am grateful for Fit 4 Life because now I am certain that I will continue to be motivated and see results.
- Jill Wood
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Sweet Potato Casserole
 This healthier version of a holiday classic comes from eatingwell.com. You can make this dish even healthier by substituting egg whites for the eggs and Splenda brown sugar blend for the brown sugar. See below for more tips on having healthier holidays this year.
Nutritional Information :
per serving
Calories: 223
Protein: 10g
Fat: 31g
Carbs: 4g
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Ingredients
- 2 1/2 pounds sweet potatoes (3 medium), peeled and cut into 2-inch chunks
- 2 large eggs
- 1 tablespoon canola oil
- 1 tablespoon honey
- 1/2 cup 1% milk
- 2 teaspoons freshly grated orange zest
- 1 teaspoon vanilla extract
- 1/2 teaspoon salt, or to taste
Topping
- 1/2 cup whole-wheat flour
- 1/3 cup packed brown sugar
- 4 teaspoons frozen orange juice concentrate
- 1 tablespoon canola oil
- 1 tablespoon butter, melted
- 1/2 cup chopped pecans (1 3/4 ounces)
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Method
- Place sweet potatoes in a large saucepan; cover with lightly salted water and bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
- Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
- Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
- To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the sweet potato mixture.
- Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
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