Well, welcome to MadeFitTV. I'm your host Jennifer DiDonoto and this is episode number 50. We are over the hell, I know, I know. We have come such a long way, but thank you so much for joining us. MadeFitTV is everyone's source for health and fitness information and entertainment and it's were fit bodies don't just happen, they are made, you can do it, and you can make it.
So welcome. Today, we are doing a recipe. I'm making sweet potato muffins and you know what, I don't have a plate to show you right now, because I ate them all. I ate my batch earlier, so today it's going to be fresh.
So to start what we're going to do is we're going to start with something interesting, a sweet potato. I just want to show though I've found these at the store and they are microwavable sweet potatoes. I don't know if any of you have seen these before. You don't have to take the plastic wrap off, you just stick in the microwave for about 5 or 7 minutes and it may sound like it's going to explode. You might want to take cover, but don't worry it won't, and then you just take it out and it's ready.
So what I does I took one of these and I peeled that after the fact. Be careful, it was hot. Let it sit for a while. So I peeled it, there you go. So you're going to be using, the first ingredient is going to be one medium sweet potato or you can use a half a cup. I'm sorry one full cup of sweet potato puree. You can get it canned at any natural food out store. I don't have it here with me, but that can also work as well. But I found making it with the fresh sweet potato and it makes the consistency of the muffins a little bit more thick and a little bit more scrumptious. So I think do would you like it this way.
So what I'm going to do is I'm just going to mesh this up a little bit. Now what I'm going to do is just I'm going to dump it in that little bowl. These guys just love these pink bowls. I know they are some silly thing, aren't they? Next thing we're going to do, you're going to use one cup of egg whites or six egg whites. So I'm just going to put it into this glass first, the measuring cup, just so I can make sure that I'm getting one full cup out of these eggs, because sometimes eggs will run a little bit smaller, a little bit bigger, but I would say you use large eggs. So there you have it, eight ounces, one cup of egg whites.
So now what I'm going to do is just dump these on in here like so. Now next thing I'm going to do, we're going to use a little bit of spices kind of spicy a little bit. This recipe is actually pretty good for the fall too, because we're putting some pumpkin spice in there.
So first, we're going to put in one tablespoon of cinnamon. This is a half tablespoon like I said I can't find my tablespoon. So I got to use two of these one. Oh, come on. One tablespoon of cinnamon, one tablespoon of pumpkin spice. This is what gives it that fall flavor, but it's still good, still good for summer time.
Next thing, we're going to use some Splenda. This is going to be very low, low sugar, low carbohydrates recipe. So I'm a big fan of Splenda. I know a lot of people out there. I always say this, you don't really like it, you want to stay away from it which is fine, everything in moderation, I totally understand. But in this recipe, you can put in to taste either a quarter of or half a cup of a Splenda baking blend. I will put in a half of cup. Even if you're using Splenda packets, just put in about a fourth of a cup, because they are little bit more potent. I am going just going to put a little bit more, because I like mine sweet. No one saw that.
Now that we have all the dry ingredients in, one more thing we're going to put in, pure vanilla extract, one tablespoon. See, it's really easy. You got the one tablespoon of cinnamon, one tablespoon of the pumpkin spice, and one tablespoon of vanilla. Now for the fun part, we're just going to mix it all in.
So now that; that's all mix together, we got the wet ingredients. The final ingredient that we have is a of course those tried and true oats. You've got to love the oats. You can either do the quick oats which are the quick one minute oats, they're little bit smaller or you could do the whole oats whichever you prefer whatever texture. Me? I don't prefer either way, I've just like oats. Okay, so these are quick oats just in case you're wondering two cups of these, two cups.
Now instead of blending it, I'm just going to mix this all together. Mixed it all. It does smell really good, and I've even taken a little sneak, a little taste of the batter and the batter is really good. You know, you could even add in some dry fruits, some raisins, some dates, anything that your little heart desires. I just always strive to keep my recipes low sugar, because it seems like that is the biggest problem with the American diet as there are so much sugar and so much fat. So that's why I try to keep sugar down to minimum, even if you wanted to do half of the Splenda and half honey, go right ahead or even these Splenda brown sugar blend could also work.
So now that we have all there mixed in, all of our ingredients, we have a delicious batter. What I did, I'm taking -- I am preheating the oven to 350 by the way and then I'm just putting this little muffin papers into the tin. This is going to make 12 of the serving and what I did, is I just sprayed it little bit with some nonstick spray, no calorie, something like PAM just to make sure that they come out of the paper a little bit better.
Okay, so we have that and what you're going to do is just dollop it in about two tablespoons each, dollop it in first into each one of all and then evenly distribute it, evenly distribute all the leftovers when you're done just to make sure that each muffin isn't being deprived of the batter.
Alright, all set. Now we're going to pop them in the oven 350, I'm going to set it for about 25 minutes and then I'm going to check on them when I'm done. So we will see you in a second. So we patiently waited our 25 minutes and I'm just going to stop the clock right now, get on my little mitten. Thanks Isiah and Lindsey. Alright, let's take it out. Here we go. They're about done. They are done.
25 minutes, 12 of these muffins, put in for 350, and they are pretty much done, guys. So see and look at that nice golden-brown, you can see the little sweet potatoes right in through there. So wow! You pretty much just pop them all out and there you go. One muffin contains only about 70 calories, about a half a gram of fats. So it's basically nothing, about 10 to 12 grams of carbohydrates depending on how large your sweet potato is, and then it's also just three grams of sugar and about three and a half grams of proteins. So it's not a huge choice of proteins, but it's a really good source of carbohydrates to have in the morning or as a snack, just make sure you refrigerate them, because they are natural, so they may get a make it a little moldy if you leave them in the closet there or the cabinet.
So this is something great, you can take to work, have it for breakfast, have as a midnight snack, and you're not going to spike your insulin level and it's going to be something really good. Whole grains, those low glycemic indexed carbohydrates, you're really going to enjoy it. So I hope you guys like it.
So email me Jenny@MadeFitTV.com. Email me, tell me how you like it. Also, comment down at the bottom and if you're not watching this at Made Fit TV, I recommend you do so, because I have all the recipe and the nutrition facts and the quantities listed on the blog right underneath the video as well. If you're on YouTube, make sure you check it on Made Fit TV as well, because we do the extended versions on there too.
But now it's time for our viewer mail of the week. Here we go, this is from English Jon. Now there are couple of Jons that I know from England, so next time let me know which one it is, so can give you an official shout up. This is from Jon and he writes, Congratulations on another excellent video. He was watching one from last week, but he says he has an issue with his training. I find it hard to know the dividing point between not pushing myself hard enough and overdoing it. I find this only to be a problem with weight training. During some sessions I don't do enough, but in others I end up nearly injuring myself! Is there any way of determining how much to lift and for how many times? Thanks again.
Overtraining tends to be something a concern for people who are always in the gym or that are looking to get past the plateau or to see specific results, maybe put on more mass, maybe increase their cardiovascular endurance. But with overtraining, the way you want to look at it is making sure that when you're working out at the gym on that particular day that you're not injuring yourself. You want to make sure that you have a spotter around to make sure that you're hitting that muscle failure that you're giving out on those last couple of reps of every set. But then you're also having someone there to help you get those last repetitions up, because that's the way that's going to challenge your muscles to gain more of mass.
Now if you feel like you're sore a longer than a day or two after those hard training sessions, you may want to try and take a long period of time off, about a week of lifting. Typically, if you're lifting consistently about five or six days a week for a long time, every couple of months you may want to take about a week off, because what that does they promotes your muscles to repair and to recover more effectively than just giving it one or two days.
So the way to know that you are overtraining too is if you're feeling way too fatigued, if you're feeling like you're becoming even more weak, sometimes that could happen from overtraining or also if you're getting any sharp pains and anything where it doesn't feel like a muscle, it may like a joint or tendon that's when you know you overtrained and you want to rest.
Take two weeks off with an injury, take a week off, if you just feel like it's overall fatigue and overall wear and tear. But just make sure that you're tracking that maybe with log, so you're not injuring yourself, because that's not we want.
So I hope that helps you Jon. I hope it helps the rest of you out there. Working out is great, but like I said you don't want to overdo it, because you could be doing more harm than good. But still challenge yourself, don't make that an excuse. I know what you're thinking, keep challenging yourself, and yes make sure that your forum is impeccable, because it is quality over quantity.
So thank so much Jon for that and if you guys wants to see email me and have your viewer mail right on the air, you can just email to me at the Ask Jenny section in MadeFitTV or of course www.madefittv.com. You can also contact me as well on Twitter at JennyDiDonato. On Facebook become my friend. I'm Jennifer DiDonato and there and you could also catch us on Viddler and YouTube and a bunch of different videos. But of course just catch us here on MadeFitTV.
So thank you so much for joining us. I'm going to dig into these muffins now and I hope you guys you have fun, and oh! By the way if you want spread the word, check out our Made Fit Gear, we got some t-shirts up there, I think you guys will like. Alright, we'll see you next time. I'm going to eat one. Very good, and you guys will like them. See, I got some chunks in there.
Transcription by:
Scribe4you Transcription Services