Diet Exchanges
This recipe is for about 2 servings (see note at bottom of recipe)
1 Small Sweet Potato
1 teaspoon Olive Oil
Ground Cayenne Pepper
Garlic Powder
Sea Salt and Pepper to taste
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Preheat oven to 350°. Peel sweet potato and slice in half across the middle (so you now have 2 pieces half a long as the original sweet potato) and then slice each half into 12 wedges. In a bowl place your sweet potato wedges and add olive oil. Mix to coat the wedges. Add Sea Salt, Pepper, Garlic Powder and Cayenne Pepper… mix well to coat all wedges with spices.
Cover a cookie sheet with parchment paper and spread the wedges into a single layer on the paper.
Bake in oven uncovered for about 20 minutes… turn wedges after 10 minutes and watch that they don’t burn (ovens vary on this) cook until golden brown.
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Our rating from 1 (yuk!) to 10 (I’m really not cheating?): 8
Serving size: 1/2 Sweet Potato
Our estimated exchanges:
3 Starch
1/2 fat
NOTE: The size of Sweet Potatoes varies so much that the exchanges may be way off.. the best way to calculate is 1 starch for 1/3 cup serving. Goes great with a side of Ketchup
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Yesterday was day #3 of my 30 day challenge and here are the results:
Goal #1 – Stay on the LightenUp eating program every day.
Stayed on and monitored all day. Was two fruit exchanges under. Score: A
Goal #2 – Exercise at least 5 days a week (home workouts and gym)
I was more motivated, but got caught up in a urget issue with a clients website. Score: F
Goal #3 – Sleep 7+ hours every day
In bed at 12:50 am and asleep by 1:00… up at 6:40 am.. 5 hours and 50 minutes of sleep Score: F
Goal #4 – Water intake of 8+ servings every day and Limit myself to 1 can of diet soda (or diet flavored water) a day
Drank 8 servings at my desk and had 2 more at home. Drank only 1 diet soda all day. Score: A
Overall score for day #3 is a C (2.00) The issue with the client was the excuse I need to not exercise. The issue really needed imediate attention and caused me to stay up late also. I need to make the time for myself no mater what.
Overal average: C or 2.375 of 4 (7.125/3)
Ever since I was a kid my family always had this Macaroni Salad (and Ham and Swiss on rye sandwiches) every New Years day… so I decided that I could make is a little ‘lighter’ this year and figure out the exchanges… it’s still a little heavy in the fats, but it is very good in moderation… it makes 16 servings so give some away so you don’t eat it all (like I would) Hope you all enjoy!
1 pound bag of dried salad macaroni
1/2 Red Onion – chopped fine (about 1 cup)
6 stalks of celery – chopped fine (about 1 1/2 cups)
8 small sweet pickles – chopped fine (about 1 cup)
2 Eggs
1 1/2 cups lite mayonnaise
2 tsp juice from the jar of sweet pickles
1 1/4 tsp celery seed
1/4 tsp white pepper
1/2 tsp celery salt
salt to taste
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Bring pot of water to boil and add pasta… cook until tender. Drain and rinse in cold water until cool. Drain well. Place pasta in large bowl. Place 2 eggs in pot of water (cool) and place on high heat. Bring to boil. Boil for 10 minutes. Remove from heat, crack shells and run under cold water.
While pasta and eggs are cooking, fine chop onion, celery and sweet pickles.
When pasta is cool add the chopped ingredients and mix. Add White pepper, celery seed and celery salt and mix. Add sweet pickle juice and Lite Mayo and mix. When eggs are cool peel them under running water. Chop into small pieces (just larger than the onion and celery) and mix into salad. Refrigerate overnight. Salt to taste when serving
Makes 16 servings (1/2 cup each)
Our estimated exchanges:
Serving size: 1/2 cup
1/2 Starch
1/16 Vegetable
1 1/2 Fat
1/8 Protein
1/4 Extra