Nutritious and Fit

Diet, Fitness, and a Healthy Attitude


This page of my blog is dedicated to providing you with healthy recipes that I’ve tried and recommend. I will also give you tips that will make the recipe easier to make and taste it’s best!

Sweet Potato Fries

This recipe is simple and doesn’t require specific measurements; simply make as much as you want!

-Preheat oven to 450.

-Cut sweet potatoes the way you would like your fries to be.  I like mine on the thin side.

-Put them into a large bowl and pour a little bit of extra virgin olive oil (I’d guess 1-2 tbsp per medium sized sweet potato). Season with salt and black pepper.

-Cook at the high temp for about 10 mintues andthen bring the temp down to like 410. Shake the fries up a bit, sprinkle some brown sugar on top, and cook for another 20 minutes or until crispy. Check often to make sure they don’t burn!

Sweet and Spicy Black Bean Soup

2 15oz cans black beans
2 medium sweet potatoes
2 medium tomatoes
1/2 cup chopped onion
1 tsp cumin
1 tsp cinnamin
1 tsp black pepper
Tobasco (to taste)
Brown sugar
1 tbsp extra virgin olive oil
1 cup vegetable stock (optional)

-Chop sweet potatoes into small chunks. Brown in a large skillet with extra virgin olive oil and sprinkle some brown sugar on them.
-While sweet potatoes are browning, puree one can of black beans and pour into a large saucepan along with the other can, un-pureed. Do not drain.
-Begin heating black beans slowly (low-medium heat). While heating, chop onions in small pieces and tomatoes into small chunks.
-Once sweet potatoes are browned, dump them along with onions and tomatoes into the black beans, and turn heat up to medium.
-Season the soup with cumin, cinnamin, black pepper, and tobasco.
-If soup is too thick for your taste, add the vegetable stock.
-Let the soup cook for another 30 minutes on medium to medium-low (depending on stove and how hot it gets- only let it bubble slightly on top). Stir every 5-10 minutes.

(Sorry I don’t have a picture! My camera broke!)

Honey-Roasted Carrots

This is a recipe I made for a healthy food demonstration at a mobile farmer’s market for Interfaith Food Shuttle. It was a big hit! Everyone seemed to like it, and then all the little kids that were volunteering came over after it was over and ate the entire rest of the batch! It was also really easy, quick, and inexpensive.

1 lb carrots

1 tbsp honey

1 tbsp olive oil

salt and pepper to taste

  • Preheat oven to 425 degrees
  • Peel carrots and cut off ends
  • Cut the carrots into short sticks or 1″ inch chunks
  • In a large bowl, toss carrots with olive oil, honey, and salt and pepper
  • Spread them in a single layer on a greased baking sheet
  • Bake for 20 minutes, stir, and bake for another 15 minutes or until browned and tender.

Nutrition facts:

Calories: 70

Fat: 3.5g

Carboyhydrates: 9.6g

Fiber: 1.6g

Protein: 1.5g

Sodium:  182.9mg

Tips: It’s still pretty good after it’s cooled off, but serve it hot for extra goodness! I also sprinkled brown sugar on top for added texture and sweetness.

Low-Fat Brownies

After talking to a friend and googling online, I found the perfect way to make low-fat brownies using 3 easy and cheap ingredients!

1 box of your favorite brownie mix

1/2 cup of nonfat plain yogurt

water (however much the box says)

  • Just mix the 3 together, grease your pan, pour in the mixture, and follow baking instructions on the box

Tips: Not sure how big a difference it’d be to use different flavors of yogurt, but you can give it a try!

Nutrition Facts:

Calories: 134

Fat: 3.3g

Carbohydrates: 25.5g

Fiber: 1g

Protein: 1.4g

Sodium: 120.2mg

Baked Whole-Wheat Penne

This one is courtesy of I made this and a salad last night for my roommate, a friend, and I.  It was delicious and very easy to make!

1 pound whole wheat penne

cooking spray

1 1/2 pounds boneless chicken breast

1 large jar of tomato sauce

1 1/2 cups part-skim mozzarella

  • Preheat oven to 375
  • Bring large pot of water to a boil and add pasta. Cook according to directions to al dente.
  • While pasta cooks, spray a cookie sheet with cooking spray and arrange chicken breast on it. Sprinkle lightly with salt and pepper and baked about 15-18 minutes  or until cooked through.
  • Remove from oven and cool. When cooled, cut chicken in 1/2 inch thick pieces. Spray a 13 by 9 inch casserole dish with cooking spray. Mix the pasta, chicken, and sauce in a large mixing bowl and then pour into the casserole dish. Sprinkle the cheese on top.
  • Bake for about 15-18 minutes or until cheese is melted and casserole is hot all the way through.

Nutrition facts:

Calories: 268

Fat: 7g

Carbs: 23g

Protein: 29g

Fiber: 4g

Sodium: 590mg

Tips- I added a couple cloves of garlic to add some more flavor, but I would recommend only adding 1 clove and chopping it up into small pieces instead of slices.  Make sure you use chicken that is good. The chicken I used was in the freezer for a little while so it was a bit chewy. Look for pieces that have little fat on them as well to make sure you’re not adding hidden fat and calories to the dish. It will also cut down on chewiness.  Pair this dish with a salad made with oil and vinegar for a delicious well-rounded meal!

Black Bean Potato Salad

This is the potato salad I made for  the  mobile farmer’s market. Everyone seemed to enjoy it, so I hope you do too!

6 medium size potatoes

1 (15-ounce) can black beans, rinsed and drained

1 (15-ounce) can corn, rinsed and drained

½ cup chopped onion

¼ cup chopped cilantro, or your favorite Italian herbs and spices

¼ cup lime juice

4 tablespoons olive or vegetable oil

½ teaspoon salt

¼ teaspoon black pepper

  • Peel and chop potatoes into ¼-inch cubes. Place the potatoes in a saucepan and cover with water. Bring to a boil and cook for 15 minutes, or until the potatoes are tender. Drain the potatoes and let them cool.
  • In a large bowl, mix the black beans, corn, onions and herbs. Make sure to drain the corn completely, but leave some of the moisture from the black beans to make sure the potato salad isn’t dry and has lots of flavor! Add the cooled potatoes.
  • In a small bowl, mix the lime juice, oil, salt and pepper. Add to the potato mixture and stir gently.

1 Comment »

  1. Hi Amanda!

    These sound great!!! I’m going to give the penne a try!!! The website looks great!!!

    Comment by Angela | 02/28/2010 | Reply

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