Sweet potato fries

I normally don't eat sweet potatoes in the off season because I don't like them, but I had a few potatoes on hand and didn't want them to go to waste. I decided to make sweet potato fries with them.


Since I normally eat sweet potatoes baked I didn't realize how hard it is to slice them. Unlike white or golden potatoes they are very hard. Use a non-slip cutting board and a really sharp knife to make it easier. Place a damp washcloth under your cutting  board if you don't have a non-slip one. 

Peanut butter cookies with Nutella centers

Peanut butter, sugar and egg

My idea of any great peanut butter cookie is one without flour. There's something about flour and peanut butter together that doesn't sit well with me. Instead, I use three basic ingredients to make delicious peanut butter cookies.

My favorite addition to peanut butter cookies is some sort of chocolate. I often use Hershey's kisses, but I used Nutella for my last batch.

Peanut butter cookie ingredients

• 1 cup peanut butter
• 1 cup sugar brown or white
• 1 egg
• Nutella

Slow cooked pork roast in Coke-Cola

Seared pork roast

I recommend everyone purchase a slow cooker, also known as a crock pot. It's great to cook all types of foods from meat to side dishes to dessert, and all while you're doing something else besides cooking. I often use my slow cooker for meat and sauces and begin cooking them in the early, early morning, or before going to bed.

The other day I used my slow cooker for a sirloin tip pork roast. It was simple, tasty and great in other dishes. I bought the sirloin tip pork roast at Costco, but this cut isn't always available. If this pork roast isn't available buy a shoulder or some other pork roast.

Slow cooked pork in Coco-Cola ingredients

• Pork roast
• 1 whole red bell pepper coarsely chopped
• 1 whole onion coarsely chopped (I prefer Vidalias)
• 1 can Coca-Cola
• Salt 
• Pepper
• Garlic powder or fresh
• Grill Mates seasoning (optional & to taste)
• 1Tbsp olive oil

Slow cooked pork in Coco-Cola preparation

Seasoned, slow cooked pork roast

Heat a pan on medium to medium high with olive oil. Coat the pork roast in the salt, pepper, garlic and Grill Mates seasoning and sear it for a minute on each side for a good crust. Place the pork roast in the slow cooker.

Heat the chopped onions and red peppers in the pan for a minute to bring out the flavors. Take the peppers and onions out after a minute or two and set it aside. You won't need these again until the pork roast is nearly finished.

Pour the can of Coca-Cola in the pan to pick up the seasonings and flavors of the meat and pour it over the pork roast. The cooking time will depend on the size of the roast and the temperature setting.

Add the onions and peppers to the pork roast fifteen minutes before taking the roast out of the slow cooker.  They will finish cooking and soften in the slow cooker, and the pork roast will be very tender and fall apart. It tastes great served just as it is or can be used to create other dishes.

Heart healthy alternatives

Opt for a sirloin tip pork roast over a shoulder or butt if you prefer a leaner cut of meat. Exclude the coke to reduce the sugar content. The roast will still taste good without it.

Mama's iced coffee

I am very predictable. Every morning I begin my day the exact same way. I get out bed, use the bathroom, brush my teeth, pull my hair back and head to the laundry room. I fold any clothes that need to be folded and start a load in the wash. After, I make my way to the kitchen for my first breakfast snack. This is my light breakfast before I have a real breakfast.

Each morning I have an iced coffee with an apple and a tablespoon of almond butter. I really stink at making good, hot coffee so I use instant for my iced coffee.

My morning coffee at 4:48 a.m.

Iced coffee recipe

• Instant coffee (to your desired strength)
• 2 packs Splenda
• Milk
• Ice

Add the instant coffee and sweetener to your glass. Pour the milk over it, but leave enough space to add ice. Let the coffee and milk sit for a minute or two so the instant coffee can dissolve. Stir, add ice and stir once again. 

It's simple, fresh and crisp.

Heart healthy options

I prefer to use 2% milk even with my lactose intolerance, but when I'm training for a bodybuilding event I use unsweetened and lactose free alternatives, or fat free milk. You may also prefer these options:

• Almond milk
• Soy milk
• Rice milk
• Hemp drink
• Coconut drink 
• Unsweetened almond milk
• Unsweetened soy milk
• Unsweetened rice milk
• Unsweetened coconut drink
• Truvia
• Stevia

It's all a matter of taste, but I found that most of the alternatives make a good iced coffee. The milk alternatives are also good for for those who are lactose intolerant.

***I've used milk, almond milk, soy milk, and rice milk. The coconut drink is new, and I've never tried the hemp drink.

Simple low calorie teriyaki marinade

I'm a sucker for all things teriyaki, and could drink a bottle of Mr. Yoshida's sauce like nothing,  but during the competition season it's not a possibility. The amount of sugar in the sauce certainly doesn't fit into my nutrition program. However, I found a way to get a great tasting teriyake marinade that's extremely simple to make.

Preparing chicken

Simple low calorie teriyake marinade with chicken

• 3 lb. chicken breasts
• 1/2 cup Kikkoman soy sauce 
• 2 packs Splenda
• 5 cloves garlic chopped
• 1/4-1/2 cup chopped green onions (optional)
• ginger (optional)
• sesame seeds for garnish
• 3 T sesame oil (not needed for grilling)

Heart healthy substitutions

• Pam cooking spray
• Truvia sweetener
• Stevia sweetener
• Low sodium soy sauce

Simple low calorie Teriyake marinade preparation

Pan seared chicken in teriyake marinade

I cook in very large portions for my bodybuilding program and for my family, but this teriyake marinade is adjustable for smaller portions. You can see, I used it for three pounds of chicken.

In a large mixing bowl add chopped green onions, soy sauce, garlic and Splenda. Add ginger if you are using that, also. Stir it well. Add chicken. Let it sit for an hour or two. Overnight is better, or freeze your chicken in the teriyake marinade for the future.

Pan seared or grilled

Grill the chicken or pan sear it. There's no need to use the sesame oil if you plan to cook it on the grill. In the bodybuilding off season I use one table spoon at a time to cook one pound of chicken; then repeat the cooking process. Tonight I used Pam cooking spray. Sprinkle toasted sesame seeds over the chicken.

*If you use Splenda, green onions, soy sauce and garlic in those quantities the calories total 106. I used www.Fitday.com to get these numbers.

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