Kasia the Expert

Does your family tradition include a sweet potato dish at your Thanksgiving dinner? Sweet potatoes happen to be my favorite side dish and I believe serving them should really go beyond a Thanksgiving celebration.

Interestingly, according to the 2005 Dietary Guidelines for Americans, many adults consume more calories than they need without meeting recommended intakes for a number of nutrients. The nutrient composition of sweet potatoes, however, is impressive - a half cup of baked sweet potato provides a significant source of Vitmin A, C, potassium and fiber - all for only about 90 calories.

There are many ways to add sweet potatoes to your regular menu routine beyond a Thanksgiving holiday. They can be prepared in a variety of ways including baking, boiling and sauteing. Even your favorite sweet potato casserole can get a fresh look and taste if you bake it in hollowed orange halves instead of a baking dish.

In the mood for a Moroccan flavor? Try this Moroccan Turkey Stew served over couscous. It is an excellent source of vitamins A and C, as well as, fiber. You may not think about sweet potatoes as a breakfast food but this Sweet Potato Breakfast Bake recipe makes it possible to start your day with many nutritious benefits sweet potatoes have to offer!

Lastly, I like to keep a bag of frozen sweet potato fries in my freezer and occasionally add some variety to our dinners by serving them baked in place of regular baked potato fries.

     Do you find it hard to stay on a healthful routine once the weekend rolls around?  I don't know about you, but the scene at my house come Friday evening goes something like this:  basically, all my hard work of maintaining a nutritious diet and exercise routine during the week goes on hiatus right along with me sitting in front of the t.v. with my favorite--and-sometimes-not-so-waist-friendly--snacks in hand.  If I'm going to enjoy snacks, why not make it a whole grain movie night, instead?  For example, what better way to engage family and friends than around a hot, freshly popped bowl of whole grain popcorn?  I sat down the other night to watch my favorite show with a bowl of Orville Redenbacher 100 calorie Smart Pop!  Before I knew it, my husband, daughter, cat and dog were right there with me.  Here are some other whole grain ideas you can feel good about:

• Whole grain pizza pie--make a standing date with your friends/loved ones starting with whole grain pizza crust (my daughter loves brushing honey on top) and then add your favorite toppings!
• Prefer something sweeter?  Snack on ready-to-eat, whole grain cereals, such as toasted honey oat squares
• Try a whole-grain snack chip, such as baked tortilla chips in salsa or guacamole

     Also, according to the Whole Grains Council, studies show that eating whole grains is associated with staying healthy.  Aim for at least three servings daily, but if you don't eat any whole grain, even adding one serving daily is a great start.  The message:  every whole grain in your diet helps.

TGIF!

     The other day, my co-worker added whole grain Orville Redenbacher Smart Pop! popcorn to his salad, hold the croutons.  I bet he wasn't thinking of how the Dietary Guidelines for Americans 2005 recommends making half of your grains whole, but it sure got me thinking of more ways on how to use popcorn in everday recipes.  After all, what better way to achieve this than getting creative with one of America's favorite whole grain comfort snacks--popcorn!

    Since every little bit counts when it comes to getting whole grain, try any of the following popcorn substitutions in your traditional recipes to help you cut calories, fat and sodium while increasing your whole grain--and fiber!--intake:

Original Recipe....	Replace what....	With....
1. Traditional fried chicken tenders	chicken batter	94% Fat Free Smart Pop! Butter popcorn (I really enjoyed this recipe)
2. Trail mix with chocolate chips	chocolate chips	94% Fat Free Smart Pop! Kettle Corn popcorn
3. Holiday sweet treats	your co-worker's famous holiday Bundt cake	Act II 100-calorie popcorn balls
4. Salad with croutons	croutons	94% Fat Free Smart Pop! Butter popcorn
5. Poultry stuffing with croutons	croutons	94% Fat Free Smart Pop! Butter or Kettle Corn popcorn

     Tell us, how do you enjoy your popcorn?  (please leave your comment via the link provided above).