Turkey Burger and Sweet Potato Chips

The other night I was really craving a burger, so instead of going out to a restaurant and over doing it, I decided to make homemade turkey burgers. And what goes great with a burger, fries! I love sweet potatoes and there so many different ways to prepare them and they can be paired with almost every meal. I made sweet potato chips to go with our turkey burgers. I will share both recipes so you can enjoy a healthy meal that taste amazing!!

Turkey Burger Ingredients:
- 12oz raw ground lean turkey meat (thawed)
- 3/4 medium onion finely chopped (I used my ninja chopper to get the onions really small)
- 2 large egg whites (1/4 cup)
- 1 tbsp fresh chopped parsley
- 1 tsp hot sauce

Directions:
- Preheat oven at 375 F
- Combine all the ingredients listed above together in a medium bowl; mix well.
- Form turkey burger patties.
- Cook in oven till burger is to your liking!

Sweet Potato Chip Ingredients:
- 2 medium sweet potatoes, thinly slices (this makes 4 servings) I soaked mine in water for a few hours to make them crispier.
- 2 tsp extra-virgin organic olive oil or coconut oil (melted)
- sea salt

Directions:
- Preheat oven to 200 F
- Line 2 large baking sheets with parchment paper.
- Place sweet potatoes on baking sheet in a single layer.
- Sprinkle with oil and sea salt.
- Bake until crisp.

I mashed up an avocado and placed it on top of my burger...HEAVENLY!! Enjoy this amazing dinner with the whole family! Subscribe to my blog for more recipes and tips!

Healthy Food Subsititutions

A question I receive often in my coaching business is do I really have to give that up?! This could be referring to breads, pastas, alcohol, desserts, or anything for that matter! Change is hard, often times there are a lot of misconceptions with healthy eating and healthy food substitutions. Eating a smaller portion of something that is not healthy, will not get you results or help your overall health. You must eat the correct portion size of a healthy food. 

I am going to share with you a list of food substitutions to make when cooking or to make your every day meals a little healthier.

Ingredient/food:                                               Substitute:

1. Alcohol                                                             Red Wine
2. Rice                                                                   Quinoa
3. Mayo, Sour Cream                                        Plain Greek Yogurt
4. Bread Crumbs                                                Rolled Oats
5. Butter/Vegetable or Canola Oil               Coconut Oil (cooking) or Applesauce (baking)
6. Potato                                                              Sweet Potato
7. Milk                                                                 Almond Milk
8. Salt                                                                   Sea Salt
9. Bread/Wraps                                                 Whole Grain bread/tortilla or Corn Tortilla
10. Ground Beef                                                   Turkey Meat
11. Salad Dressing                                               Oil and Vinegar
12. Sugar                                                               Pure cane sugar or Truvia
13. Flour                                                                Wheat, almond, or coconut flour
14. Pizza Crust                                                      Cauliflower crust
15. Mashed Potatoes                                           Mashed cauliflower
16. Pasta                                                                Spaghetti Squash
17. Syrup                                                               Honey or Pure Maple Syrup
18. Bacon                                                               Turkey Bacon
19. Peanut Butter                                                 Almond Butter or PB2
20. Fruit Juices                                                     Water with fruit
21. French Fries                                                    Sweet Potato Fries
22. Chocolate                                                         Chocolate with 70% or higher cocoa

There are so many easy food substitutions that can be made in the kitchen to help you begin making the change to a healthier lifestyle. These are some of them, but there are so many more you could do! If you are interested in learning more about healthy eating, portion control, and meal planning I would love to chat and help you!

My next online health and fitness groups kicks off soon! Fill out the application below or email me to get more information, healthy eating tips, and to join me!