Tag Archives: sweet potatoes

sweet potatoes to the rescue

10 Jun

7601424828_52726f8f04Wondering how to get in super nutrition in almost no time?

Hello sweet potatoes!

Incorporate these vitamin and mineral jewels into your lunch, dinner or breakfast repertoire and your skin just may glow, your immune system might get stronger, and your cravings for sweets may slowly diminish.

Use your time in the kitchen wisely, and when you’re making dinner the night before pop a few in the oven on 400F and let roast for 1 hour (this method will increase the sugar content), or cut them up into pieces and steam them until soft (this method will lessen the sugar content).

A great way to increase the beta carotene benefits of sweet potatoes is to eat them together with some healthy fats like olive oil or nuts.

To increase the fiber benefits make sure to also eat the peel!

Steamed sweet potatoes:

Rinse, then chop up sweet potato into 1 inch slices, then in half. Add water into your pot, along with a steamer basket. Once water reaches a boil, add sweet potatoes, cover and let cook for 7-10 minutes, until soft.

photo-47Recipe ideas:

Breakfast: Blend your steamed sweet potatoes then add a touch of maple syrup and top with cinnamon and walnuts (or seeds) or oats/granola/muesli.

Lunch: Add the steamed pieces to brown rice or quinoa with a lemon dijon vinaigrette (olive oil, lemon juice, dijon mustard, garlic, sea salt, black pepper).

Dinner: Mash with some olive oil, salt, pepper as a healthy side, add steamed pieces to a stir fry, or blend into a soup with some ginger.

You can’t go wrong with these stellar spuds!

Photo courtesy of You As A Machine

surprise black bean dish

15 May

IMG_1203Got some black beans, sweet potatoes and kale?

Mix them together, sprinkle some cumin and chili powder, place them on corn tortillas, and you’ve got yourself a winning lunch or dinner in no time!

Here’s how:

Serves 2 – Prep time 5 minutes – Total time 20 minutes

Ingredients:

  • 1/2 cup dry black beans soaked for 8 hours and cooked for 45 minutes – 1 hour, or rinsed from BPA free can
  • 2 small sweet potatoes, cut into 1/2 inch pieces
  • 3 leaves of kale, leaves removed from stems
  • 2-4 corn tortillas
  • 1 tbsp olive oil
  • 2-3 tsp cumin
  • 2-3 tsp chili powder
  • 2 pinches of se salt

Directions:

1. Prep your ingredients: Rinse, then cut your sweet potatoes into 1/2 inch pieces. Rinse your kale, then remove leaves from stems and rip into small pieces. Rinse off your beans whether canned or homemade. Take out corn tortillas.

2. Cook: Over medium heat add olive oil to a pan, then place your chopped sweet potatoes and mix. Add your spices and salt, mix again. Cover and let cook for 2-3 minutes. Add in a drop or two of water, cover and let steam for 5-7 minutes, until sweet potatoes soften. Warm up your tortillas. In your pan, add in black beans and kale then mix. Cover and let cook for another 3-5 minutes, until kale is sautéed and beans are mixed thoroughly with the sweet potatoes. 

3. Serve: Place your delicious vegetarian taco filling onto your corn tortillas, serve with cilantro, sour cream, avocado, lettuce, shredded cheese, or au naturale. 

 

Flora’s seasonal food recipe: cinnamon sweet potato fries

9 Mar

3861058756_7176eaa187March, a time of year where we continue to be blessed with abundant root vegetables, leading to many exercises in creativity!  Currently in my fridge sits a bunch of sweet potatoes waiting to be cooked up into something satisfying and delicious.  So last night I decided to transform them into something sweet and savory to compliment the rest of my meal.  I made baked sweet potato fries, but not just any baked sweet potato fries, I spiced them up with some grounding and warming cinnamon.

Here is how my ordinary sweet spuds transformed into something to write about:

Serves 4-6

Ingredients:

  • 2 large sweet potatoes or 4 small/medium sweet potatoes
  • 1/3 cup of olive oil
  • 3 teaspoons of ground cinnamon
  • salt to taste

Directions:

  • Preheat oven to 350 degrees. Scrub the sweet potatoes, and cut them into matchsticks (for extra fiber and nutrients, leave the skin on)
  • Place them into a large bowl and drizzle them with olive oil until evenly coated.
  • Line a baking sheet with parchment paper, and place sweet potatoes in one layer onto the baking sheet. Sprinkle with salt, then with 1.5 teaspoons of ground cinnamon.
  • Bake for 20 minutes, then turn them over with a spatula.  Sprinkle some salt and the rest of your cinnamon onto this side, and bake again for 30 minutes.
Serve as a side dish to your main meal, or as an appetizer for hungry family or friends.  Dip with some ketchup, mayonnaise, or even better, honey mustard (make your own by mixing honey + mustard together)!
Happy seasonal eating to all.
Photo courtesy of Renée S.
Post contributed by Flora, School Community Liason at Butter Beans, Inc.