Hybrid Athlete Food Blog

Why you SHOULD eat Honey

Posted by Lacey Byrd on

Why you SHOULD eat Honey

 
Honey is an organic, natural sweetener that serves a great purpose as a sugar alternative.
 
It is widely used in almost every cuisine around the world.
 
This is perhaps because it has many great qualities such as its indefinite shelf life, its ease on the stomach, and the reason that it adapts to all cooking processes.
 
According to an article by Date Carson, honey dates back to 2 100 B.C. It is believed that the natural sweetener was found in Asia or Africa.
 
On top of that out of 12,000 different bees, there are only a few varieties that store honey.
 
An average bee’s life span is from 4 to 6 weeks and the required amount of bees to produce  450g (1 pound) of honey is around 160,000.
 
That means, in order to get a single jar of honey, there are so many generations of bees involved.
 
Honey is also used in Medicine…
 
According to a 2012 review, regardless of whether it will be consumed directly, mixed with other remedies, or applied directly to the skin honey helps for treating the following illnesses or injuries:
 
  •       Coughs
  •       Vomiting
  •       High Blood Pressure
  •       Obesity
  •       Arthritis
  •       Eczemas and dermatitis
 
Now, let’s look at what are the pros of eating honey.
Benefits Of Eating Honey
  •       Honey Helps With Coughing
 
We bet that the good old honey came in handy at least once in your lifetime.
 
It is believed that honey is an effective measurement against a cough in children and adults.
 
One or two spoons before bed is a guarantee for a calmer night.
 
  •       Honey Supports A Healthy Gut
 
According to a study from 2017, honey contains prebiotic properties.
 
As we know, prebiotics help ferment beneficial bacteria in the gut.
 
Furthermore, this was related to a stronger immune system and general welfare.
 
  •       Honey Contains Quality Nutrients
 
Honey is not only rich in antioxidants, it is also very rich in nutrients.
 
It is found that there are 31 minerals found in honey, such as magnesium, phosphorus, potassium, and calcium.
 
In general, honey cannot be a substitute for a healthy diet, however, it does contain many important nutrients in its complex structure, which can benefit us on many levels!
 
  •       Honey Is Rich In Antioxidants
 
Some types of honey help protect your body from cell damage.
 
It is believed that there are almost the same amount of antioxidants in honey as in fruits and veggies.
 
Having antioxidants in our diet is healthy because they may prevent the development of chronic diseases like heart disease and cancer.
 
  •       Honey Improves Your Sports Performance
 
As we know honey is far better than glucose from sugar, used to boost endurance.
 
Consuming a spoon of honey before or even during your training is believed to enhance your athletic performance.
 
Pro Tip:
Add a spoon of honey to your bottle of water and consume it during your session.
 
But with so many benefits, is there something that could go wrong?
Cons Of Eating Honey
  •       Honey Is Rich In Calories
 
If your goal is to decrease body fat percentage, then consuming a lot of honey might not be a good idea.
 
Because of its liquid form in most cases, eating too much honey can easily make you exceed your daily caloric intake.
 
Always strive NOT to exceed the recommended amount of honey per day, which is around 1-2 small spoons for a healthy person without any weight problems.
 
  •       Honey Raises Blood Sugar Levels
 
For this reason, always use honey in moderation.
 
  •       It’s a Risk to Give to Babies
 
Babies don’t have the required digestive system to consume honey, and there is a risk of botulism.
 
Takeaways
 
Honey is one of the oldest foods in the world and it is used in almost every cuisine around the globe, as well as in medicine.
 
It has many benefits but should be taken in moderation because it can be very calorie-dense.
 
Thank you for reading and don’t forget to share the article with a friend!
 
 

Read more

Why you SHOULD eat Honey

Posted by Lacey Byrd on

Why you SHOULD eat Honey

 
Honey is an organic, natural sweetener that serves a great purpose as a sugar alternative.
 
It is widely used in almost every cuisine around the world.
 
This is perhaps because it has many great qualities such as its indefinite shelf life, its ease on the stomach, and the reason that it adapts to all cooking processes.
 
According to an article by Date Carson, honey dates back to 2 100 B.C. It is believed that the natural sweetener was found in Asia or Africa.
 
On top of that out of 12,000 different bees, there are only a few varieties that store honey.
 
An average bee’s life span is from 4 to 6 weeks and the required amount of bees to produce  450g (1 pound) of honey is around 160,000.
 
That means, in order to get a single jar of honey, there are so many generations of bees involved.
 
Honey is also used in Medicine…
 
According to a 2012 review, regardless of whether it will be consumed directly, mixed with other remedies, or applied directly to the skin honey helps for treating the following illnesses or injuries:
 
  •       Coughs
  •       Vomiting
  •       High Blood Pressure
  •       Obesity
  •       Arthritis
  •       Eczemas and dermatitis
 
Now, let’s look at what are the pros of eating honey.
Benefits Of Eating Honey
  •       Honey Helps With Coughing
 
We bet that the good old honey came in handy at least once in your lifetime.
 
It is believed that honey is an effective measurement against a cough in children and adults.
 
One or two spoons before bed is a guarantee for a calmer night.
 
  •       Honey Supports A Healthy Gut
 
According to a study from 2017, honey contains prebiotic properties.
 
As we know, prebiotics help ferment beneficial bacteria in the gut.
 
Furthermore, this was related to a stronger immune system and general welfare.
 
  •       Honey Contains Quality Nutrients
 
Honey is not only rich in antioxidants, it is also very rich in nutrients.
 
It is found that there are 31 minerals found in honey, such as magnesium, phosphorus, potassium, and calcium.
 
In general, honey cannot be a substitute for a healthy diet, however, it does contain many important nutrients in its complex structure, which can benefit us on many levels!
 
  •       Honey Is Rich In Antioxidants
 
Some types of honey help protect your body from cell damage.
 
It is believed that there are almost the same amount of antioxidants in honey as in fruits and veggies.
 
Having antioxidants in our diet is healthy because they may prevent the development of chronic diseases like heart disease and cancer.
 
  •       Honey Improves Your Sports Performance
 
As we know honey is far better than glucose from sugar, used to boost endurance.
 
Consuming a spoon of honey before or even during your training is believed to enhance your athletic performance.
 
Pro Tip:
Add a spoon of honey to your bottle of water and consume it during your session.
 
But with so many benefits, is there something that could go wrong?
Cons Of Eating Honey
  •       Honey Is Rich In Calories
 
If your goal is to decrease body fat percentage, then consuming a lot of honey might not be a good idea.
 
Because of its liquid form in most cases, eating too much honey can easily make you exceed your daily caloric intake.
 
Always strive NOT to exceed the recommended amount of honey per day, which is around 1-2 small spoons for a healthy person without any weight problems.
 
  •       Honey Raises Blood Sugar Levels
 
For this reason, always use honey in moderation.
 
  •       It’s a Risk to Give to Babies
 
Babies don’t have the required digestive system to consume honey, and there is a risk of botulism.
 
Takeaways
 
Honey is one of the oldest foods in the world and it is used in almost every cuisine around the globe, as well as in medicine.
 
It has many benefits but should be taken in moderation because it can be very calorie-dense.
 
Thank you for reading and don’t forget to share the article with a friend!
 
 

Read more


Why Gut Health Is Important

Posted by Lacey Byrd on

Why Gut Health Is Important

“Gut health” relates to the function and balance of bacteria in some parts of the gastrointestinal tract.
 
Optimally, organs like the esophagus, stomach, and intestines all work side by side to allow us to eat and digest food without feeling any discomfort.
 
However, there are more than 70 million people in the U.S. struggling with digestive diseases.
 
The food we consume is broken down in our guts, where it is turned into nutrients, ready to enter our bloodstream.
 
Yet, this won’t be possible if we have an unhealthy digestive system.
 
A healthy gut contains immune cells and healthy bacteria that fight infectious “pests”, such as viruses, fungi, and bacteria.
 
Having a healthy gut is extremely important for our general health and well-being because it communicates with the brain with the help of nerves and hormones.
 
But how do you know if you have an unhealthy gut?
Signs Of An Unhealthy Gut
  •       Sleep Deprivation and Persistent Fatigue
 
An unhealthy gut is a guarantee for sleep disturbances.
 
Poor sleep and insomnia potentially lead to chronic fatigue and a decrease in our productivity.
 
Serotonin, one of the hormones of happiness, is actually produced in the gut.
 
For this reason, having an unhealthy digestive system leads to producing less serotonin, which makes our life miserable.
 
  •       Food Intolerance
 
When we have difficulty digesting certain types of food, we experience food intolerance, which is completely different than food allergy. (It is caused by a reaction of the immune system)
 
  •       Accidental Weight Change
 
Caloric consumption is the primary reason why people lose or gain weight, however, unintentional weight change could occur for another reason.
 
When we have an unhealthy gut, it harms our body in a way that it has a problem absorbing nutrients.
 
Furthermore, our body’s ability to store fat or regulate blood sugar is also damaged.
 
Having decreased nutrient absorption increases our appetite and urges us to overeat.
 
  •       Irritated Skin
 
An unhealthy gut does not only harm us from the inside but externally as well.
 
Inflamed gut leads to “leaked” proteins from the gut to the skin, which causes irritation and itching.
 
Moreover, a bad digestive system could potentially lead to skin disorders such as eczema.
 
  •       Autoimmune Conditions
 
The impact of the gut on the immune system has been tested many times in the past.
 
Researchers have found that an irritated gut is related to systematic inflammation, which changes the proper function of our immune system.
 
This leads to autoimmune diseases where the body doesn’t protect itself versus harmful “enemies”, but it rather attacks itself.
 
Some autoimmune conditions are:
 
  •       Celiac Disease
  •       Ulcerative colitis
  •       Irritable bowel syndrome (IBS)
  •       Type 1 diabetes
  •       Crohn’s disease
 
Other signs of an unhealthy gut are:
 
  1. Abdominal Pain
  2. Bloating
  3. Loose stools
  4. Constipation
  5. Heartburn
  6. Nausea
  7. Vomiting

Influence Of Gut Health On Our Bodies
The microbiome within the gut is created from trillions of bacteria, other microbes, and fungi.
 
It plays a major role in our general welfare because it helps controlling digestion and benefits our immune system
 
A disproportion of healthy and unhealthy microbes within the intestines might lead to obesity, high blood sugar, high cholesterol, and other disorders.
 
We suggest eating a wide assortment of fruits and veggies to help support the growth of healthy microbes in your gut.
 
Takeaway Message
A healthy gut is important for maintaining a balance in our body and its proper functions.
 
Immune cells and healthy bacteria have a vital role in our body because they are connected to the brain.
 
We hope you understand how important it is to keep your microbes and healthy bacteria under control, for your overall wellbeing.
 
In part 2 of this article series, we’ll tell you the fundamental, actionable tips to instantly implement in your daily life and make your gut happy!

Read more

Why Gut Health Is Important

Posted by Lacey Byrd on

Why Gut Health Is Important

“Gut health” relates to the function and balance of bacteria in some parts of the gastrointestinal tract.
 
Optimally, organs like the esophagus, stomach, and intestines all work side by side to allow us to eat and digest food without feeling any discomfort.
 
However, there are more than 70 million people in the U.S. struggling with digestive diseases.
 
The food we consume is broken down in our guts, where it is turned into nutrients, ready to enter our bloodstream.
 
Yet, this won’t be possible if we have an unhealthy digestive system.
 
A healthy gut contains immune cells and healthy bacteria that fight infectious “pests”, such as viruses, fungi, and bacteria.
 
Having a healthy gut is extremely important for our general health and well-being because it communicates with the brain with the help of nerves and hormones.
 
But how do you know if you have an unhealthy gut?
Signs Of An Unhealthy Gut
  •       Sleep Deprivation and Persistent Fatigue
 
An unhealthy gut is a guarantee for sleep disturbances.
 
Poor sleep and insomnia potentially lead to chronic fatigue and a decrease in our productivity.
 
Serotonin, one of the hormones of happiness, is actually produced in the gut.
 
For this reason, having an unhealthy digestive system leads to producing less serotonin, which makes our life miserable.
 
  •       Food Intolerance
 
When we have difficulty digesting certain types of food, we experience food intolerance, which is completely different than food allergy. (It is caused by a reaction of the immune system)
 
  •       Accidental Weight Change
 
Caloric consumption is the primary reason why people lose or gain weight, however, unintentional weight change could occur for another reason.
 
When we have an unhealthy gut, it harms our body in a way that it has a problem absorbing nutrients.
 
Furthermore, our body’s ability to store fat or regulate blood sugar is also damaged.
 
Having decreased nutrient absorption increases our appetite and urges us to overeat.
 
  •       Irritated Skin
 
An unhealthy gut does not only harm us from the inside but externally as well.
 
Inflamed gut leads to “leaked” proteins from the gut to the skin, which causes irritation and itching.
 
Moreover, a bad digestive system could potentially lead to skin disorders such as eczema.
 
  •       Autoimmune Conditions
 
The impact of the gut on the immune system has been tested many times in the past.
 
Researchers have found that an irritated gut is related to systematic inflammation, which changes the proper function of our immune system.
 
This leads to autoimmune diseases where the body doesn’t protect itself versus harmful “enemies”, but it rather attacks itself.
 
Some autoimmune conditions are:
 
  •       Celiac Disease
  •       Ulcerative colitis
  •       Irritable bowel syndrome (IBS)
  •       Type 1 diabetes
  •       Crohn’s disease
 
Other signs of an unhealthy gut are:
 
  1. Abdominal Pain
  2. Bloating
  3. Loose stools
  4. Constipation
  5. Heartburn
  6. Nausea
  7. Vomiting

Influence Of Gut Health On Our Bodies
The microbiome within the gut is created from trillions of bacteria, other microbes, and fungi.
 
It plays a major role in our general welfare because it helps controlling digestion and benefits our immune system
 
A disproportion of healthy and unhealthy microbes within the intestines might lead to obesity, high blood sugar, high cholesterol, and other disorders.
 
We suggest eating a wide assortment of fruits and veggies to help support the growth of healthy microbes in your gut.
 
Takeaway Message
A healthy gut is important for maintaining a balance in our body and its proper functions.
 
Immune cells and healthy bacteria have a vital role in our body because they are connected to the brain.
 
We hope you understand how important it is to keep your microbes and healthy bacteria under control, for your overall wellbeing.
 
In part 2 of this article series, we’ll tell you the fundamental, actionable tips to instantly implement in your daily life and make your gut happy!

Read more


How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more

How To Improve Your Gut Health

Posted by Lacey Byrd on

How To Improve Your Gut Health
Gut health is of major importance for our overall well being because it correlates with the brain and it also breaks down the food we consume, which is later turned into vital nutrients.
 
Expensive prebiotic supplements shouldn’t be your go-to option when you experience gut problems.
 
The good bacteria your body requires don’t have to come from pills.
 
In fact, consuming healthy food can impact the amount of “good” bacteria we have in our digestive system.
 
Today we are investigating further into the topic and we are offering some great tips on how to actually improve your gut health.
6 Tips To Improve Your Gut Health
  1. Change Your Diet
 
Getting rid of high sugar, trans-fats, and processed food should be your priority if you want your gut to thank you.
 
Consuming more lean protein such as chicken/turkey breasts, beef topside, fish, and quality fibers (oats, whole-grain bread/pasta) will benefit your digestive system.
 
In fact, eating a high-fiber diet has been proven to alter our guts in a positive direction.
 
  1. Keep Yourself Hydrated
 
Drinking 8 glasses of water per day may sound like the most annoying thing your mom used to tell you, but it is actually true.
 
Keeping your body hydrated has been shown to have a positive effect on the balance of the good bacteria in our guts.
 
  1. Don’t Rush When Eating
 
Keeping a slow pace when consuming food is of major importance for the health of your gut.
 
For this reason, chewing slowly can help you digest your food better and absorb all required nutrients.
Maintaining a healthy gut and reducing digestive discomfort is guaranteed if you stick to this condition.
 
So, next time when you are trying to eat as fast as you can, slow down for a second, and think how your gut will react if you continue at the same pace.
 
  1. Sleep More
 
Getting enough uninterrupted sleep is a complicated process for a lot of people, especially those with kids out there.
 
However, not getting enough quality sleep can have a great impact on your gut health.
 
Try to prioritize getting at least 7-8 hours a night.
 
Not only it will help you maintain a healthy gut, but you will also be more productive throughout the day.
 
  1. Eat Fermented Foods
 
Fermentation is a process where the sugar many foods contain is broken down into bacteria or yeast.
 
One of the foods, which is easy to get and cheap is yogurt.
 
Yogurt is rich in lactobacilli, which is a bacteria that can benefit your gut health.
 
It was proven that people who consume a lot of yogurt, have more lactobacilli in their gut.
 
These people have less chance to experience gut inflammation or any other chronic conditions.
 
However, keep in mind that there are many sweetened yogurts out there with a lot of added sugar, which are not beneficial.
 
Always search for a natural yogurt with no artificial sweeteners.
 
  1. Eat Dark Chocolate
 
We can almost see the smiles of all chocolate lovers out there.
 
Polyphenols, which are plant-based molecules that are rich in fiber, are found in dark chocolate.
 
They travel to our intestines where microbes use them for fuel.
 
Other foods and beverages that are rich in polyphenols are:
 
  •       Blueberries
  •       Green Tea
  •       Cocoa
  •       Broccoli
  •       Almonds
  •       Onions
Takeaway Message
A disrupted microbiome, which is found in the gut, can lead to many chronic diseases.
 
There are a lot of lifestyle changes that you can make and with some effort, you can maintain a healthy gut.
 
Avoid artificial sweeteners as much as possible.
 
Eat plenty of vegetables and fresh unprocessed foods. Beans, legumes, and whole-grain foods should also be in your diet.
 
What are you waiting for?
 
Your Gut Health is in your hands now.
 
Go and make the most out of it!
 
 

Read more


Chickpea and veggie stuffing poppers

Posted by Lacey Byrd on

Chickpea and veggie stuffing poppers

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 226
Protein: 10g
Carbohydrates: 33g
Fat: 8g
Ingredients
  • 2 cups dried chickpeas, soaked in water to cover by 3 inches for 24 hours then drain and rinse well. 
  • 1 small yellow onion, peeled and quartered 
  • 4 cloves of garlic smashed and peels removed 
  • ½ cup coarsely chopped carrot 
  • ½ cup coarsely chopped celery
  •  ½ cup flat leaf parsley 
  •  ¼ cup chopped fresh sage
  •  1 tablespoon fresh thyme 
  • ½ teaspoon red pepper flakes
  •  1 tablespoon Tamari 
  • 1 tablespoon maple syrup 
  • Kosher salt and freshly ground pepper to taste 
  • Grapeseed oil for frying
Preparation
  1. Soak chickpeas in water to cover by 3 inches for 24 hours then drain and rinse well. 
  2. Finely chop carrots, celery, parsley, thyme, garlic and onion
  3. Mash chickpeas in a bowl
  4. Mix in the chopped up ingredients
  5. Add in the maple syrup, tamari, salt and pepper
  6. Roll the ingredients into 1” balls
  7. Put 3 tbsp grapeseed oil in a frying pan on high heat
  8. Drop the stuffing balls into the frying pan and roll in the oil until fully crisp and cooked/
Tips
Best paired with a jalapeno, cranberry dipping sauce

Read more

Chickpea and veggie stuffing poppers

Posted by Lacey Byrd on

Chickpea and veggie stuffing poppers

Ready in 30 minutes
Serves 8 people
Per Serving:
Calories: 226
Protein: 10g
Carbohydrates: 33g
Fat: 8g
Ingredients
  • 2 cups dried chickpeas, soaked in water to cover by 3 inches for 24 hours then drain and rinse well. 
  • 1 small yellow onion, peeled and quartered 
  • 4 cloves of garlic smashed and peels removed 
  • ½ cup coarsely chopped carrot 
  • ½ cup coarsely chopped celery
  •  ½ cup flat leaf parsley 
  •  ¼ cup chopped fresh sage
  •  1 tablespoon fresh thyme 
  • ½ teaspoon red pepper flakes
  •  1 tablespoon Tamari 
  • 1 tablespoon maple syrup 
  • Kosher salt and freshly ground pepper to taste 
  • Grapeseed oil for frying
Preparation
  1. Soak chickpeas in water to cover by 3 inches for 24 hours then drain and rinse well. 
  2. Finely chop carrots, celery, parsley, thyme, garlic and onion
  3. Mash chickpeas in a bowl
  4. Mix in the chopped up ingredients
  5. Add in the maple syrup, tamari, salt and pepper
  6. Roll the ingredients into 1” balls
  7. Put 3 tbsp grapeseed oil in a frying pan on high heat
  8. Drop the stuffing balls into the frying pan and roll in the oil until fully crisp and cooked/
Tips
Best paired with a jalapeno, cranberry dipping sauce

Read more


SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Posted by Lacey Byrd on

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Ready in 20 minutes
Serves 24 people
Per Serving:
Calories: 72 
Protein: 1.5
Carbohydrates: 7
Fat: 4.25
Ingredients
  • 1 large sweet potato, sliced into ¼-inch rounds
  • 1 Tbsp Avocado oil
  • 1 Pinch Ground Cinnamon
Herbed Ricotta:
  • ¾ cup whole milk ricotta cheese
  • 1-½ tsp Italian Seasoning
  • 1 Tbsp honey
  • ¼ tsp sea salt 
For Serving:
  • ¾ cup raw walnuts, roasted and chopped
  • ¾ cup dried cranberries
  • honey
Preparation
  1. Add all of the ingredients for the herbed ricotta to a small bowl and stir well to combine. Refrigerate until ready to use.
  2. Preheat the oven to 400 degrees F. Add the sweet potato slices to a large mixing bowl and drizzle with avocado oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub the oil and seasoning on both sides of the sweet potato rounds. Arrange rounds on a large baking sheet (or two if necessary). Bake for 20 minutes. Flip the rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges
  3. Spread walnuts on a baking sheet. 10 minutes before the potato rounds are finished cooking, place the walnuts in the oven to roast.
  4. Remove sweet potato rounds and walnuts from the oven. Place walnuts on a cutting board and chop.
  5. Place oven on high broil setting and move the oven wrack second to the top shelf. Place a dollop of herbed ricotta on each sweet potato round and place in the oven for 2 minutes, just until ricotta is melty and warm.
  6. Add chopped walnuts and dried cranberries to the rounds. Drizzle with honey and serve

Read more

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Posted by Lacey Byrd on

SWEET POTATO ROUNDS WITH HERBED RICOTTA AND WALNUTS

Ready in 20 minutes
Serves 24 people
Per Serving:
Calories: 72 
Protein: 1.5
Carbohydrates: 7
Fat: 4.25
Ingredients
  • 1 large sweet potato, sliced into ¼-inch rounds
  • 1 Tbsp Avocado oil
  • 1 Pinch Ground Cinnamon
Herbed Ricotta:
  • ¾ cup whole milk ricotta cheese
  • 1-½ tsp Italian Seasoning
  • 1 Tbsp honey
  • ¼ tsp sea salt 
For Serving:
  • ¾ cup raw walnuts, roasted and chopped
  • ¾ cup dried cranberries
  • honey
Preparation
  1. Add all of the ingredients for the herbed ricotta to a small bowl and stir well to combine. Refrigerate until ready to use.
  2. Preheat the oven to 400 degrees F. Add the sweet potato slices to a large mixing bowl and drizzle with avocado oil. Sprinkle sea salt and ground cinnamon over rounds. Use your hands to rub the oil and seasoning on both sides of the sweet potato rounds. Arrange rounds on a large baking sheet (or two if necessary). Bake for 20 minutes. Flip the rounds, then bake for another 17 to 20 minutes, or until rounds are cooked through and crispy on the edges
  3. Spread walnuts on a baking sheet. 10 minutes before the potato rounds are finished cooking, place the walnuts in the oven to roast.
  4. Remove sweet potato rounds and walnuts from the oven. Place walnuts on a cutting board and chop.
  5. Place oven on high broil setting and move the oven wrack second to the top shelf. Place a dollop of herbed ricotta on each sweet potato round and place in the oven for 2 minutes, just until ricotta is melty and warm.
  6. Add chopped walnuts and dried cranberries to the rounds. Drizzle with honey and serve

Read more