sweet potato

Sweet Bean Red Thai Curry

1 fat, 2 grains, 1 protein, 1 vegetable20140404-222652.jpg

Eggplants go well with bok choy. Kidney beans go well with sweet potatoes. Everything goes well with red curry. 20140404-222700.jpg

You’ll love this modification to the classic. I didn’t have any coconut milk in the pantry so I made my own version.

The spices in curry, specifically turmeric, cleanse the digestive system and the liver. Here are some quick facts:

  • Red curry boosts the immune system.
  • UCLA studies show a chemical found in turmeric reduces risk of Alzheimer’s disease.
  • Curry spices can help ward off the common cold by triggering the body to produce extra mucus and reduce inflammation in nasal passages. 
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1 tsp vegetable oil [1 fat]

1/2 sweet potato, chopped [1 grain]

2 baby bok choy, chopped [1/2 vegetable]

1/2 japanese eggplant, chopped [1/2 vegetable]

1/2 cup kidney beans [1 grain, 1 protein]

1 shallot

1/2 tbsp red curry paste

1 tbsp plain greek yogurt

1/2 cup coconut water

1/2 tsp cornstarch

chili powder and ground ginger

>> Heat oil in a skillet and sauté the sweet potato. In a separate bowl, combine coconut water, cornstarch, yogurt, and red curry paste. Once the potato gets some color, add the bok choy and eggplant. After about a minute, add the beans and curry mixture. Reduce to a simmer. Add a few shakes of chili powder and ground ginger. Let simmer about 3 minutes until all the vegetables are cooked through. Top with chopped shallot. Serve over rice, with naan, or enjoy as is.

African Peanut Butter Sweet Potato and Black Bean Stew

1 fat, 2 grain, 1.5 protein, 1 vegetable20140327-204503.jpg

I wanted to test out a recipe from a country (…or continent) I’ve never been to before. I chose Africa. Of course, Africa is huge so you can only imagine the range in cuisine. Central, East, South, and many other regions have their own signature dishes depending on the climate and environment.

I’ve only tried African cuisine once before at an Ethiopian restaurant in Boston and I wasn’t impressed. I was caught off guard by the fact everyones orders came served on the same dish. Plus I was forced to sit on a wooden stump. Granted, this was probably ten years ago and I was young, confused, and uncomfortable.

That being said, I’m so happy I tried this! The spices blend wonderfully; I will definitely be testing more African recipes. Maybe I’ll even make my own Injera (African flatbread)!
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This recipe was adapted from Vegangela

1/2 cup black beans [1 grain, 1 protein]

1/2 cup diced tomatoes (canned) [1 vegetable]

1/2 large (or 1 small) sweet potato, cubed [1 grain]

2 tbsp PB2 (or 1 tbsp peanut butter) [1/2 protein]

1/2 small onion, largely chopped

1/2 garlic clove, minced

1 tsp coconut oil [1 fat]

1/4 tsp chili powder

dash of cinnamon, cayenne pepper

1/4 cup water

>>Saute onion and sweet potato in a skillet. Add remaining ingredients and let simmer for a couple of minutes. Serve with rice.

 

Sweet Potato Quinoa with ‘Cheezy’ Broccolini

2 fats, 3 grains, 1 protein, 1 vegetable20140324-154750.jpg

WOW I can’t even describe how surprised I was with this dish. It’s sweet, salty, nutty and so good I licked my bowl clean!
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I used broccolini instead of broccoli which absorbed more flavor and gave perfect bite size crunches. The stems resemble asparagus in shape, but have the taste and sweetness of broccoli. If you must, you can use broccoli but be sure to slice the stems to achieve a similar texture.

What’s broccolini you ask? ….

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Broccolini is sometimes mistaken for “baby broccoli”, but it’s actually a cross between broccoli and chinese broccoli. Nutritionally speaking, broccolini and broccoli are very similar and considered to be superfoods. They are high in vitamins K and C and well known for their cancer preventing properties. Research has specifically identified broccoli with decreased risk in the following types of cancer: prostate, colon, breast, bladder, and ovarian. Click here to read more about the specific health benefits of broccoli.20140324-154808.jpgSweet Potato Quinoa:

1/4 cup dry quinoa [2 grains, 1 protein]

1/2 sweet potato [1 grain]

1/2 tsp chili powder

pinch of salt

‘Cheezy’ Broccolini:

1 tbsp nutritional yeast

1/2 tbsp tamari (or soy sauce)

1 tsp olive oil [1 fat]

1 cup broccolini, chopped [1 vegetable]

Top with:

1 tbsp (~6) almonds, chopped [1 fat]

>> Quinoa: Set your quinoa to cook with the chili powder and salt. With a knife, poke holes in the sweet potato and microwave for about 2-3 mins, until soft. Once cooled a little, peel and mash with some hot water. Mix the mashed sweet potato with the quinoa once it’s cooked.

>>Broccolini: In a skillet, saute broccolini in oil. Mix in the tamari and nutritional yeast, and set aside. This entire process should take about 3-5 minutes as you still want the broccolini to be little crisp.

Serve the broccolini with quinoa and top with 1 tbsp chopped almonds.