22. Warrior, Wolf, Snake mom, SciFi & comic enthusiast, Audio engineering student, & Musical soul.

Learn more about me here

Southern California

"As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.”
~Audrey Hepburn



Follow @WorkAndProgressFitness on Instagram!

extra

Twitter

    Following

    Work & Progress Fitness is currently making improvements (Please be patient) <3

    leanmeanworkoutmachine:

    1/ Sweet Potato Pancakes/Waffles

    Ingredients

    • 150 grams Sweet Potato, mashed
    • 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
    • 3 Egg Whites
    • 1/4 cup chopped Walnuts (optional)
    • 1/2 tsp Baking Soda
    • 1/2 tsp Nutmeg
    • 1 tbsp Cinnamon

    Directions

    1. In a large bowl, mix all ingredients until smooth.
    2. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
    3. Serve with cinnamon and sugar free syrup.

    Nutrition Facts

    • Calories 309
    • Total Fat 1g
    • Total Carb  35g
    • Protein 40g

    2/ Bacon ‘n Cheese Sweet Potato

    Ingredients

    • 1 medium baked Sweet Potato
    • 1/2 cup Cottage Cheese
    • 2 tbsp Low-Fat Mozzarella Cheese, shredded
    • 2 slices Turkey Bacon (cut into small pieces)
    • 1 tbsp crushed Red Pepper
    • chopped Broccoli, to garnish

    Directions

    1. Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
    2. Microwave for 1.5-2 minutes, or until cheese is melted.

    Nutrition Facts

    • Calories 296
    • Total Fat4g
    • Total Carb40g
    • Protein25g

    3/ Sweet and Spicy Sweet Potato Soup

    Ingredients

    • 2 medium Carrots, peeled
    • 2 stalks Celery
    • 1 large Onion, peeled and halved
    • 3 tbsp Enchilada Sauce
    • 2 cloves Garlic, chopped
    • Salt and Black Pepper
    • 1 Bay Leaf
    • 5 cups Chicken Stock
    • 1 large baked Sweet Potato, cubed
    • Fat free Greek Yogurt for garnish

    Directions

    1. Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
    2. Add carrots, celery and onion and cook for 5 minutes.
    3. Add the garlic, chipotle, and enchilada sauce and stir to combine.
    4. Stir in salt, pepper and a bay leaf and cook for 1 minute.
    5. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
    6. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
    7. Garnish with dollop of Greek yogurt.

    Nutrition Facts

    Amount per serving

    • Calories 207
    • Total Fat3g
    • Total Carb15g
    • Protein30g

    4/ Sweet Potato Fries/Chips

    Ingredients

    • 16 oz Sweet Potatoes
    • Choice of seasonings

    Directions

    1. Preheat oven to 425.
    2. Cut up sweet potatoes (fries, wedges, whatever you prefer).
    3. Season and spray pan and sweet potatoes with Olive Oil Pam.
    4. Bake for 15-20 minutes or until golden brown.

    Nutrition Facts

    • Calories 109
    • Total Fat1g
    • Total Carb23g
    • Protein2g

    5/ Sweet Potato Stir Fry

    Ingredients

    • 4 oz Pork Chop
    • 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
    • 1 cup cut Cabbage (I like purple, for the color)
    • 1/2 cup Cauliflower (again, purple)
    • 1/2 cup Broccoli
    • Salt and Pepper, to taste

    Directions

    1. Place sweet potatoes in oven at 425 for 15 minutes.
    2. Meanwhile, cook pork chop on medium heat until done.
    3. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.

    Nutrition Facts

    • Calories 296
    • Total Fat4g
    • Total Carb30g
    • Protein35g

    6/ Sweet Potato Bread

    Ingredients

    • 8 oz mashed Sweet Potato, without skin
    • 2 scoops Vanilla Whey
    • 1 cup Oat Bran
    • 2 Egg Whites
    • 2 tbsp Milk
    • 1/4 cup chopped Walnuts (optional)
    • 1/2 cup Splenda
    • 1 tsp Nutmeg
    • 1 tsp Vanilla
    • 1 Tbsp Cinnamon

    Directions

    1. Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
    2. Mix whey and oat bran into medium bowl.
    3. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
    4. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
    5. Cool bread in pan on rack 15 minutes.

    Nutrition Facts

    • Calories 89
    • Total Fat 1g
    • Total Carb 14g
    • Protein 8g

    (Source: , via curvecreation)

    Leave a comment View 2635 Notes
    1. brownsugar-sweetvanilla reblogged this from lakefairyfitness
    2. jessyyyheat reblogged this from thinsp
    3. thinsp reblogged this from eat-prayrun
    4. motiveration reblogged this from icookhealthy
    5. ivanerzz reblogged this from steppauseturnpausepivotstepstep
    6. brendigetsfit reblogged this from healthysexyfitspiration
    7. mikitymoo reblogged this from steppauseturnpausepivotstepstep
    8. steppauseturnpausepivotstepstep reblogged this from thejungleofmufasa
    9. confessionsofasugerholic reblogged this from healthysexyfitspiration
    10. sarcastic-fitblr reblogged this from healthysexyfitspiration
    11. kokujr reblogged this from thejungleofmufasa
    12. fidnessbidness reblogged this from hanajibu
    13. thejungleofmufasa reblogged this from hanajibu
    14. jensen1230 reblogged this from 10000steps
    15. sexybbwliz reblogged this from willgrahamsbooty
    16. willgrahamsbooty reblogged this from dumbgirlangel
    17. dumbgirlangel reblogged this from bikini-by-summer
    18. pmegorambles reblogged this from rawjaatbackwards
    19. mkinchinafitness reblogged this from wonderfit
    20. maryraff reblogged this from becomingathena
    21. bobbieslam reblogged this from hanktwybird
    22. hanktwybird reblogged this from quixoticandabsurd
    23. quixoticandabsurd reblogged this from thismakesmedurable
    24. keepmovingforwardlove reblogged this from runningtorio2016
    25. runningtorio2016 reblogged this from mangoesandhoes
    26. tokki-dokki reblogged this from kpopthin
    27. minehealthyrecipes reblogged this from donteatchapstick
    28. brorelli reblogged this from heartsallwhole
    29. sidrothmans reblogged this from heartsallwhole
    30. heartsallwhole reblogged this from sidrothmans
    31. theskinnybaker reblogged this from becomingathena
    32. emi-lyn reblogged this from littlefairynymphet
    33. beastyeats reblogged this from fit-healthy-wonderful
    34. gettinlittle reblogged this from littlefairynymphet
    35. aftertrippingonthepast reblogged this from honeyishrunkmypenis
    36. justforpersonal reblogged this from memory-woman
    37. fuckyeahsummerbody reblogged this from healthyhappyely
    38. healthyhappyely reblogged this from littlefairynymphet
    39. honeyishrunkmypenis reblogged this from memory-woman