Healthy Sweet Potato Biscuits Recipe

We love Sweet Potatoes and we love biscuits so it wasn't too hard to figure out we'd love this recipe! In fact, it was hard to keep the biscuits on the plate long enough to photograph these tasty suckers.

They go along perfectly with our Homemade Classic Chicken Noodle Soup recipe from last week and once you whip up this easy ingredient list into shape we think you'll agree! 

• 1 c. Cooked Sweet Potato (318g)
• 1/2 c. Fat Free Greek Yogurt (113.5g)
• 1 1/2 c. Whole Wheat Flour (173g)
• 4 t. Baking Powder
• 1/4 t. Salt
• 1/2 t. Nutmeg
• 2 T. Butter

Wash, peel and dice up your Sweet Potato.

Put it in a pot and add water to just the top of the potatoes. 

Bring them to a boil and turn the temperature down, cover and simmer for approximately 15 to 20 minutes. (test it by poking with a fork or knife. It should slice like softened butter.)

Drain and let cool.

Now add all your dry ingredients into a bowl and whisk together.

Here's a trick.....grate your butter over the dry ingredients. This makes it easier to incorporate it into the flour mixture.

Now use a fork and mix it together until it forms small crumbs.

 By now you should be able to mash up your Sweet Potatoes. If it's lumpy, that's ok.

Measure out your Yogurt and whip it up till its nice and smooth. Add your Sweet Potatoes and blend these wet ingredients together.

Now, pour the wet ingredients into your dry and fold them together. 

You scrape around the edges and fold it over the center of the bowl. Around and around.

Helpful Tip:  You do not want to whip it up or over mix your Bisquit batter. This will make them turn out tough, instead of flakey.

Once it's all incorporated together, turn it out onto your floured counter top. You may need to knead a little more flour into your dough. 

Press it out to about 1 to 1 1/2 inches thick and cut your Bisquits. (If you don't have a Bisquit cutter, use a knife and make square ones!)

Lightly spray your tray.

Heat your oven to 425

Bake for 15 to 20 minutes ....until golden brown.

Mmmmm mmmm, hot Bisquits right out of the oven!!

A little about Sweet Potatoes: 

Our little (or sometimes big, depending on where you buy them) Sweet Potato friends are a great source of beta-carotene, vitamin A, vitamin C, calcium, potassium, iron, vitamin B6 and fiber. These orange health grenades are definitely Buff Dudes Approved and if you've never had them we think you'll agree!

 

 

 

 

 

This recipe yields 12 Bisquits

Each Bisquit contains:

• Cal.             78
• Fat.             2g
• Carb.          13g
• Sugar.        1g
• Protein.      3g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Pumpkin Protein Cheesecake Recipe

Looking for a delicious holiday snack dudes n' grrrls? Well, you've found one! Our Pumpkin Protein Cheesecake Recipe is finished and ready to be made by you! What are we waiting for? Let's get to it!

CRUST:

• 1c./112g Walnuts
• 1/2c./90g Dates
• 1/3c./39g Pecans

FILLING:

• 1 1/2c./379g  Pumpkin Puree
• 1 1/2c. /369g Low Fat Cottage Cheese
• 1/2c. /121g  0% Fat Greek Yogurt
• 4 eggs
• 1/4c. /58g Melted Butter
• 1/4 c. /36g Sugar
• 1/4c. /7g Stevia
• 1 Scoop Vanilla Protein Powder
• 1/2 t. Pumpkin Pie Spice
• 1/2 t. Cinnamon

First, preheat your oven to 325.

In your Food Processor, put your three crust ingredients and blend until it's incorporated together and crumbly.

Spray your Spring Form pan (a cake pan will work) with some non stick spray. (we used Coconut)

Now firmly and evenly press your crust onto the bottom of your pan.
Bake this at 325 degrees for 5 minutes.

While your crust is baking, rince out your Processor then add ALL your filling ingredients and blend until you get a smooth consistency.  (you may need to stop and scrap the sides a few times.)

Take your pan out of the oven after the 5 minutes but leave your oven at 325.
Pour your filling into your pan and spread it out evenly.

Bake this for 30 to 35 minutes. Until the sides start to separate from the pan and the middle is set.

Take a knife and insert it into the center, if it comes out clean it's done.

Let it completely cool on your counter then put it into your Refrigerator for several hours to set.

Cut into slices and prepare for a delightful and delicious treat!

Enjoy! 

 

This Cheesecake recipe is Rich and Creamy and serves up to 16 servings of 2.45 oz /69g each.

Each Servings contains

• Cal.          163
• Fat.          18g
• Carbs.     7.8g
• Sugar.     5g
• Protein.   8g

Compared to Commercially made

• Cal.          257
• Fat.          19g
• Carbs.     20g
• Protein.   4g

Compared to a Boxed Mix

• Cal           271
• Fat.          13g
• Carbs.     35g
• Protein.   5g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Crock Pot Chicken Chili Recipe

It's that time of year Dudes and Grrrls! Some of us are experiencing Chilly weather where we live so to make sure no one feels left out, we're making this our "Chili" recipe. Break out your Slow Cookers and let's get started on this Protein Packed healthy recipe.

• 2c / 430g White Northern Dry Beans
• 2 Large Chicken Breasts ( when cubed it yields approximately 2 1/4 c or 498g )
• 1T. Olive Oil
• 1/2 Large or 1 whole small yellow onion / 87 g
• 4c / 891g Chicken Broth
• 1T. Garlic Powder
• 2t. Cumin
• 1t. Oregano
• 1/2 t. Black Pepper
• 1 t. Cayenne Pepper
• 1 (7oz/196g) can Chopped Green Chili's. 
• 1c. / 224g Fat Free Sour Cream
• 1/2c / 123g Fat Free Milk

Start by following  the "Quick Soak" directions on the package.  As these beans are soaking, you can start all your other food preparation.

Chop the Chicken into little bite size morsels.  Chop your onion into similar sizes. Gather all your other ingredients.

Sauté your Chicken in the Olive Oil over medium heat for a few minutes.  Then add your onion. Stir around frequently and cook until your Chicken is no longer pink.

Pour this into your Crock Pot.

Add all your spices and stir around until the Chicken and Onions are coated.

When your beans are done soaking, drain, rince and add to your Crock Pot and stir.

Now add your Chicken Broth and Chili's and stir.

Place your lid on and set your Crock Pot on High 4 to 6 hours or if you need more time, Low 8 to 10 hours.

When it's done and the beans are soft, turn it off and add your Fat Free Sour Cream and Milk. Stir until it's all blended.

This is even better garnished with thinly sliced fresh jalapeños!

Enjoy!

This recipe makes approximately 8 servings of 1 1/2 c or 392g.

One Serving contains:

• Cal.              311
• Fat.              4g
• Carb.           40g
• Sugar.         0
• Protein.       27g

Let us know how you liked it!  :0)

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!