Loaded Baked Potato Pizza

A new twist on an old favorite. 

Baked Potato Pizza
recipe adapted from Clean Eating Magazine
1 Yukon gold potato
6 slices turkey bacon like Applegate Farms
1 whole wheat pizza dough (try Whole Foods dough or Trader Joes)
3 T whole wheat flour
1/4 C plain Greek yogurt
1 C cooked broccoli florets
1-15 oz can chili, try Amy’s Organic Medium Chili with Veggies
3 green onions, chopped
1 C 2% shredded cheese 
Preheat an oven to 450 degrees F (230 degrees C). In a small pot place potato and cover with water by 1 inch.  Boil until soft.  Drain and smash with fork, add yogurt ans salt.  Prepare pizza dough on flour dusted counter. Oil pizza pan and dust with flour. Bake for 8 min.  Remove from oven and top with chili, dollops of potato, bacon, broccoli and cheese.  Bake in oven for 12 minutes or heated through and bacon is cooked. Enjoy!

Until next time…
look good, feel good, do good
Sara B.

Cream of Potato & Pear Soup

As my season for warm and comforting soups wraps up, I thought I would cook up one more delish bisque. 
Cream of Potato & Pear Soup
adapted from Clean Eating Magazine
1 C low sodium chicken broth (I use Watkins powder)
1 lb organic potatoes (redskin is preferred), chopped into 1 inch cubes
1 yellow onion, chopped
1 T dried rosemary
1 T dried sage
1 lb ripe Bosc pears, cored and chopped
1 lb greens (organic spinach, organic kale, or Swiss chard, etc), finely chopped
1 15oz can navy beans, drained and rinsed
1 pint low-fat milk
1 large carrot, peeled and shredded
2 oz shaved Parmesan cheese
ground black pepper and sea salt, to taste
In large soup pot, bring broth and 1 C water to a boil. Add potatoes, onion, rosemary, and age.  Reduce heat to medium and simmer for 10 minutes.  Stir in pears and immediately remove from heat.  With an immersion blender, puree mixture until smooth.  (you can use a blender as well, just need to let the soup cool and then blend in batches.)  Return pot to stove and heat on medium-low.  Stir in greens and bring to a gentle simmer.  Cook, stirring occasionally, until thickened, about 5 minutes.  Reduce heat to low and stir in beans.  Gradually add milk, stirring constantly until heated through.  Remove from heat and divide into bowls.  Garnish with carrot, Parmesan, and pepper. 

Until next time…
look good, feel good, do good
Sara B.

Feta, Potato, Turkey Skillet

I can’t wait for you to try this bowl full of goodness and health! Vitamin C, iron, protein, healthy carbs, fiber, comfort….need I say more.

Feta, Potato, and Turkey Skillet
from Clean Eating Magazine
olive oil spray
1 lb ground turkey breast (not ground turkey)
sea salt and fresh ground black pepper
1 lb potatoes (best to buy organic)
pinch dried thyme
3/4 C low sodium chicken broth (I love Watkins)
1 lb Swiss Chard or other leafy greens (I used organic Kale, you can find pre-cut in the HyVee Organic Produce section sometimes, wahooo for convenience!)
1 pint grape tomatoes
1 tsp chopped fresh rosemary
pinch red chili flakes
juice of 1/2 lemon, plus 4 wedges for serving
1/2 C crumbled feta cheese
Preheat oven to 425F. Coat a large (12inch) oven-proof skillet with cooking spray and heat on medium. Add turkey, season with salt and pepper and cook. Break up meat with a spoon, until no pink is visible, 5-6minutes. Transfer turkey to a bowl, returning skillet to heat. Add potatoes and thyme to hot skillet and season with salt and pepper. Transfer skillet to oven and cook until lightly browned and tender, about 20 minutes, stirring once. Carefully return skillet to stove top on medium-high heat (leave oven at same temperature). Add broth and bring to a simmer. Add leafy greens and stir until just wilted. Stir in tomatoes rosemary, chili flakes, lemon juice, and reserved turkey. Once broth is simmering, transfer back to oven. Cook until tomato skins burst, about 10 minutes. Stir halfway through. Divide mixture among 4 bowls and top evenly with feta. Serve with lemon wedge. Enjoy!

Nutrition (1 1/4C potato mix with 2 T feta): 271 calories, 4gfat, 24gcarbs, 35g protein

WOW…where did the time go…Sara B Consulting blog celebrated its 2nd Anniversary at the beginning of the month. THANK YOU TO ALL MY FOLLOWERS and TASTE TESTERS! You are making yourself and your family healthier one recipe at a time!

Until next time…

look good, feel good, do good

Leek, Potato, Parsnip and Cauliflower Soup

Leek, Potato, Parsnip and Cauliflower Soup
modified from Clean Eating Cookbook

4 T olive oil
1 yellow onion, peeled, coarsely chopped
4 leeks, trimmed, sliced in half lengthwise, coarsely chopped and well rinsed
2 parsnips, peeled and coarsely chopped
2 C cauliflower florets
5 medium Yukon gold organic potatoes, peeled and cubed
2 cloves garlic, peeled and passed through a garlic press (or chopped really fine)
1 tsp sea salt
8 C chicken broth
pinch of freshly ground black pepper
In a soup pot or Dutch oven, heat oil over medium high flame. Add onions, leeks, parsnips and cauliflower and cook, stirring constantly for 10 minutes or until veggies begin to soften. You may have to add a little more olive oil.
Add cubed potatoes, sea salt, garlic, and broth. Bring to a boil. Reduce heat and let simmer for 40 minutes or until all veggies are uniformly tender. Using a hand blender, puree soup (or puree in batches in blender or food processor). Adjust flavor by adding sea salt and pepper to taste.

Nutrients for 2 Cups: 227 calories, 8g protein, 36g carbs, 5g fat

Until next time…
look good, feel good, do good

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD’s blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.
1. Potatoes.
Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.
If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.
Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.
Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.
Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.
Until next time…
look good, feel good, do good

Clean Eatin’ Scalloped Potatoes

mmmm…I can still remember when my mom would dish up ooey gooey scalloped potatoes. So creamy and cheesy.
As I flipped through my latest Clean Eating Magazine, I was so excited to see they had a “cleanified” version of the classic recipe.

This version omits the half a stick of butter, heavy milk, and white flour. It still has the yummy cheese, just in a smaller quantity.
You save: 285 calories, 16g fat, 10g saturated fat, and 628mg sodium
Scalloped Potatoes

olive oil cooking spray
2 tsp olive oil
1 medium onion, halved lengthwise and thinly sliced
1/2 tsp sea salt, divided
fresh ground pepper, to taste
2 cloves garlic, finely chopped
3/4 tsp dried thyme
1 1/2 t white whole wheat flour or regular whole wheat flour
2 C low-fat milk or skim
3 oz low-fat (2%) Monterrey Jack or white cheddar cheese, grated
2 1/2 lb Russet, Red, or Yukon Gold potatoes (I used Red and Yukon Gold), sliced thin as possible…I used my food processor to get the slices right. Leave the skin on for the extra nutrients.
2 oz Parmigiano-Reggiano cheese, grated
2 T whole wheat bread crumbs (Panko is a Japanese brand you can find at HyVee)

Preheat oven to 350F.
Heat oil in large skillet or medium-high heat. Add onion, 1/4 tsp sea salt and pepper. Cook, stirring frequently, until lightly browned, about 7 minutes. Reduce heat to low and add garlic, thyme (be generous) and flour. Cook, stirring constantly, for 1-2 minutes or until onions are coated with flour. Add milk and increase heat to medium-high. When liquid begins to simmer, reduce heat to low and cook until mixture has thickened slightly, about 4 minutes. Add three-quarters of Monterrey Jack and remaining 1/2 tsp salt, and stir until melted, about 1 minutes. Remove from heat.

Note: if milks burns slightly on bottom of pan, try not to scrap up as stirring. It should remain stuck to bottom and you wont have to worry about it.

Arrange potatoes in an even layer in greased baking dish. (should be several potatoes thick).
Cover with half of onion and milk mixture. Repeat with remaining potatoes and onion mixture.
Make sure all corners of dish get covered. If a spot looks dry add a tablespoon of milk.
In small bowl, combine remaining Monterrey Jack, Parmesan cheese, and bread crumbs; cover and refrigerate until ready to use.
Bake potatoes in center of oven for 70-85 minutes or until potatoes are tender when a fork is pierced through. When finished baking, remove from oven and sprinkle with cheese-bread crumb mixture. Preheat broiler to high and return baking dish to oven and broil until cheese is melted, about 2 minutes….careful not to burn! Let cool for 10 minutes and serve!

I may have gone a little heavier on the cheese 🙂 Also, I prepared my dish the day before and refrigerated it covered. The only step I did not do was top it with the bread-cheese mix.
20 minutes before dinner the next night I topped the cooked dish with my cheese-bread mix and warmed it in the 350F oven for 20 minutes.


Until next time…
look good, feel good, do good