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. 
    20140404-222709.jpg

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.

Advertisements

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)!
20140327-204514.jpg

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!
20140324-154757.jpg

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? ….

20140324-154802.jpg

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.

 

Sweet Potato Stacks

1 fat, 1 fruit, 1 protein, 2 grains

20140317-185801.jpg

As you know, I have a huge sweet tooth. This is my go-to dessert for dinner. It is such an easy recipe that can be made ahead of time and assembled in seconds to serve.

I could go on and on about my love for this recipe. I make so many variations of it. When I’m not trying to be fancy with my presentation, I cut the sweet potato into cubes and serve them over brown rice with the other ingredients. Delicious.

20140317-185805.jpg

Quick Facts: Sweet Potatoes are high in vitamins A, C, and B6. They have anti-inflammatory, antioxidant, and blood sugar regulating components. To absorb all the benefits of beta-carotene it’s important to eat the sweet potato with some fats.

Don’t forget to please fill out this brief survey when you have a chance! I will be posting the results this weekend.

1 sweet potato [2 grains]

1/4 cup full fat greek yogurt [1 fat, 1 protein]

2 tbsp raisins [1 fruit]

1 tsp cinnamon

1/2 tbsp agave

>> Cut the sweet potato into disks (or cubes). Bake at 350F for about 20-30 mins until cooked through. Layer disks with yogurt and raisins. Drizzle with cinnamon and agave. *

*As I said, I prefer serving the sweet potatoes in cubes over brown rice. To keep the same exchange counts, simply use 1/2 sweet potato and 1/2 cup brown rice.

Sweet Potato Hummus

1/2 Fat, 1/2 Grain, 1/2 Protein20140303-172205.jpg

Lately on Pinterest I’ve been getting so many repins for one of the pictures I uploaded last month. I made a vase filler with glitter corks and put up a picture just for kicks. It already has almost 100 repins…does that make me insta-famous?

20140303-172211.jpgProbably not. But I’m pretty surprised at how popular it has become! In other news, I made a fresh batch of sweet potato hummus today! This hummus has kind of a mashed potato feel to it, which makes it absolutely perfect for veggie wraps.

1/2 can chickpeas (~0.75 oz)

2 tbs tahini

1/4 lemon, juice of

1/2 tsp salt

2 tbsp water

1/4 cup almond milk (unsweetened)

1/2 sweet potato

>>Blend together all ingredients in a processor

Sweet Potato, Beet, and Apple Bake with Caramelized Walnuts

3 fat, 1/2 fruit, 2 grain, 1 protein, 1 vegetable
20140301-144422.jpg

I grew up in a Russian family. Signature dishes I could always find on the dinner table included walnut beet salads, a main course with potatoes, and the classic apple pie- “sharlotka”.
20140301-145253.jpg

Today I decided to draw inspiration from my favorite dishes to create a 3 course meal in one bite. Ok that sounds a little gross, but imagine these textures and sensations all at once: crispy, soft, crunchy, sweet, tangy…but how?!
20140301-145258.jpg

Honestly, I could probably eat this dish for breakfast lunch and dinner. It is so versatile you could serve it as a main course, a salad, or a side. I’m hesitant to say dessert, but what the heck, add a dollop of cool whip on top, sprinkle it with raisins, and try it out. I think I’m actually going to try this. I’ll get back to you, but let’s just say I’m not expecting much.

20140301-145304.jpg

Other than the delicious taste, this dish is so nutritious! It has all of the food exchange groups in one. The beets provide antioxidants, the oils/nuts add healthy fats and proteins, and the sweet potatoes and apple provide vitamins, minerals, and fiber.

1 beet [1 grain, 1 vegetable]

1/2 sweet potato [1 grain]

1/2 apple* [1/2 fruit]

1/2 tsp cinnamon

1 tsp coconut oil [1 fat]

1 tsp olive oil [1 fat]

1/4 cup chopped walnuts [1 protein, 1 fat]

1/2 tbsp sugar

>> Preheat oven to 400F. Peel and chop the sweet potato and beet. If you want the beets crunchy*, toss the sweet potato and beet with 1 tsp olive oil, 1/4 tsp of salt and 1/2 tsp cinnamon. Spread on a sheet and bake for 15 mins. While they are baking, chop half of the apple. Add the apple to the sweet potato and beet, and bake an additional 15 mins. On the stovetop, heat a skillet with a tsp of coconut oil. Roast the chopped walnuts and then add the sugar, stirring often so the sugar doesn’t burn. Finally, remove the bake from the oven and top it with the walnut glaze.

*I recommend a sweeter apple such as Fuji or Gala.

**If you want the beets soft add half of the oil, salt, and cinnamon to the sweet potatoes and add the other half to the beets separately. Place the beets on tin foil and fold the foil over to create a “beet pocket”. Bake beside the sweet potatoes.

What were the staple dishes in your family growing up?

Sweet Potato Gnocchi Lunch

20140221-132811.jpg

20140221-132824.jpg

20140221-132835.jpg

 

80g whole wheat sweet potato gnocchi [2 grain, 1/2 protein]

2 tbsp sour cream [1 fat]

2 tbsp raisins [1 fruit]

1 tsp coconut oil [1 fat]

1 cup berries [1 fruit]

1/2 cup greek yogurt [2 protein]

1/2 cup Kashi Go Lean Crunch cereal [1 grain, 1/2 protein, 1/2 fat]

1 tbsp almond butter [1 protein, 1 fat]

2 cups fresh vegetables [2 vegetables]

1 cup omega-3 fortified soy milk [1 dairy]