Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Nutritious Sweet Potato Crust Quiche Recipe

March 11, 2025
Sweet Potato Quiche

Sweet Potato Crust Quiche

Sweet Potato Crust Quiche

Created for the North Carolina Sweet Potato Commission by Healthy Liv. This sweet potato crust quiche uses a base of thinly sliced roasted sweet potatoes for the crust, and its filling is loaded with sautéed veggies and cheese! It’s a delicious, healthy, and protein-filled dish to make for a special breakfast or holiday brunch! 

CRUST INGREDIENTS

  • 20 Oz. sweet potato roughly 1 very large or 2 medium
  • 2 Tsp. cooking oil I use avocado or grape seed oil to withstand high heat
  • 1/2 Tsp. each black pepper salt, and garlic powder

EGG FILLING INGREDIENTS

  • 1 Tsp. cooking oil
  • 1 Small onion chopped
  • 1/2 Cup chopped bell pepper I used frozen!
  • 3 Oz. fresh spinach
  • 6 Eggs
  • 1/4 Tsp. each black pepper and salt
  • 2 Tbsp. milk or cream
  • 1/2 Cup cheddar cheese divided

CRUST INSTRUCTIONS

  • Preheat oven to 375 degrees. Wash sweet potatoes, peel, and then dry with a clean towel if they’re still wet. Carefully slice into thin rounds with a sharp knife or use a mandolin, if you have one.
  • Spray a 9-inch pie dish with cooking spray and layer sweet potato rounds in the bottom, overlapping heavily. Cut the remaining sweet potato rounds in half and use to line the sides of the pie dish. Drizzle 2 tsp. cooking oil over the top of potatoes and sprinkle with black pepper, salt, and garlic powder. Bake for 20 minutes until sweet potatoes are soft and beginning to crisp.

FILLING INSTRUCTIONS

  • While sweet potatoes are in the oven, sauté onion and bell pepper in 1 tsp. cooking oil. (If using frozen bell peppers, add near the end of the cooking time.) Once onion is soft, add spinach and stir until it wilts. Let cooked veggies cool.
  • Whisk 6 eggs in a medium bowl and add milk or cream with salt and pepper. Stir in 1/4 cup cheese and cooked veggies.
  • Once sweet potatoes have softened and are beginning to crisp, remove from oven and pour egg mixture over top. Sprinkle 1/4 cup cheese on top and return to oven for 28-30 minutes, until eggs are set. Let cool for two or three minutes and then serve.

NOTES

To prep in advance: sauté veggies for filling and cook sweet potatoes in pie dish the day before. The next day, beat eggs, add veggies, and pour into pie dish, then cook according to the directions. 

Nutrition Serving: 1 slice (1/6 recipe) | Calories: 217kcal | Carbohydrates: 20g | Protein: 10g | Fat: 11g | Fiber: 3g | Sugar: 4g | Vitamin A: 275% Serves: 6 pieces

Recipe Source – North Carolina Sweet Potato Commission

The Benefits of Eating Sweet Potatoes

March 10, 2025

Varieties of sweet potatoes arranged on a tray.

Varieties of Sweet Potatoes

What Are Sweet Potatoes?

What comes to mind when asked about sweet potatoes? You’d most likely think of an orange sweet tasting potato that’s served at Thanksgiving. According to the United States Sweet Potato Council, there are hundreds of sweet potato varieties. These varieties are divided into five basic types.

Mashed Sweet Potatoes Topped With A Pat of Butter

Varieties of Sweet Potatoes

  1. Orange skin with orange flesh
  2. Red skin with orange flesh
  3. Yellow skin with white flesh
  4. Purple skin with white flesh
  5. Purple skin with purple flesh

Sweet potatoes are root tubers that grow beneath the ground. Known as the Orange Superfood, they are high in Vitamin A.

How To Prepare Sweet Potatoes

There are several ways to prepare sweet potatoes. They can be baked, microwaved, steamed, boiled, sautéed, fried, or grilled. Also they are safe to eat raw.

Sweet Potato Nutritional Benefits

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

Why People Diet, Lose Weight, and Gain It All Back

March 7, 2025

Have you lost weight only to gain it all back? This article explains why you feel as though you’re fighting a losing battle. Endocrinologist and obesity specialist Marcio Griebeler, MD explains why as many as 80 to 90 percent of dieters gain back weight.

Most of the time, weight gain is gradual, and that can raise your set point gradually, too, notes Dr. Griebeler. But certain lifestyle changes can lower it.

Why People Diet, Lose Weight, and Gain It All Back is the topic of today’s post. The article published in Cleveland Clinic.org, discusses Weight Set Point, which is a combination your Genetics, Hormones, Behavior and Environment. The article is a short read and gives guidance on how to lose weight without gaining it back.

Go to ClevelandClinic.org to read the full article.

Is It Really Harder For Women To Lose Weight, And What To Do About It

March 6, 2025
Happy mature woman showing her weight loss.

The next several posts will cover the topic of weight loss. The posts will be presented in a series of articles from online medical sources.

Genetics, metabolism and hormonal fluctuations can all make weight loss more difficult.

Is it Really Harder For Women To Lose Weight – And What To Do About It? is the topic of today’s post. The article discusses Body Composition, Metabolism, Menopause, Hormonal Imbalances, How To Overcome Weight Loss Obstacles, Finding The Eating Pattern That Works Best For You, and Focus On The Long Game.

Go to ClevelandClinic.org to read the full article.

Quick Sesame Green Beans Recipe

March 4, 2025
Steamed green beans with sesame seeds.

Steamed Green Beans With Sesame Seeds

Quick Sesame Green Beans Recipe

INGREDIENTS

  • 8 ounces fresh green beans, trimmed
  • 2 tablespoons low sodium soy sauce
  • ½ tablespoon miso paste
  • ½ teaspoon red pepper flakes
  • 4 cloves garlic, minced
  • 1 teaspoon grated fresh ginger root
  • 1 tablespoon sesame seeds, toasted

INSTRUCTIONS

  • Place the green beans into a steamer insert and set in a pot over one inch of water. Bring to a boil, cover and steam for 5 minutes. Remove from the heat and transfer beans to a serving bowl.
  • Meanwhile, in a small bowl, stir together the soy sauce, miso paste, red pepper flakes, garlic and ginger. Pour over the green beans and toss to coat. Sprinkle sesame seeds on top.
  • Heat a dry skillet over medium heat. Add sesame seeds and cook, stirring constantly, until fragrant and lightly toasted.

Recipe Source – All Recipes.com