Tag: sweet potato recipe

  • The Thanksgiving-inspired everyday turkey dinner

    The Thanksgiving-inspired everyday turkey dinner

    You can’t have Thanksgiving dinner everyday of the week. Maybe the flavor would never get old, but the amount of time to put that production together would. How could we make something feel like Thanksgiving a little more often and in a realistic amount of time? This was the plan.

    1. Swap out the giant roasted turkey for burgers.

    This immediately will save some time because the burgers are a significantly quicker cook. The only inconvenience is the more times you might need to wash your hands.

    Get ground turkey (for some reason in the NY/NJ area it’s hard to find the extra-lean version; there’s a difference between 93 and 99), a red, orange, and green bell pepper, one medium onion, frozen chopped spinach, salt, pepper, and a mix of spices you like the sound of. (Wink, wink.) Mix it all up, flatten them into patties and toss them on the pan at low to medium heat.

    2. Bake sweet potato fries, including the ends.

    You can make some crunchy or keep some softer—the fries are your repurpose of the Thanksgiving potatoes. Don’t throw away the ends either. If you oddly enjoy the tougher skin, you’ll appreciate them.

    One medium potato worth of fries is roughly the equivalent of 1/2 cup of oatmeal or a slice of bread. We used 1 tablespoon of olive oil (plus salt and pepper) to coat three small potatoes cut into thin fry-like slices. Toss them in the oven at about 450 degrees for 20 minutes, give them a flip and top-to-bottom rack rotation at 10 minutes.

    3. The reverse scramble is surprisingly special.

    You better prepare the burgers with very large amounts of onion, bell peppers, spinach, and spices. What’s leftover from constructing the patties is kept to the side for later use. Once the burgers are done, take the extra mixing and toss it on the pan along with an egg white or two. Scramble that up into a small side that’s fluffy and intensely flavorful. Instead of being a starchy carb, or a heavy protein, you’ve got an egg scramble in reverse. It’s primarily veg, and one of the greatest rules of veg is that there are no rules to eating veg.

    4. The big basic spinach salad either starts or caps the night.

    It’s simply a pile of dense spinach leaves along with a light touch of extra virgin olive oil, balsamic vinegar, and cracked black pepper.

    You could probably eat this regularly.

  • Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    Arugula and Sweet Potato Salad with Sweet Balsamic Dressing

    This bowl of goodness is almost a meal in itself and definitely a great way to deliver a dose of healthy raw greens to the body. The sweet potatoes add density and a perfect compliment to the bold flavors of arugula and sharp zest of the balsamic vinegar. This meal will hit all the high notes on your palate and leave you completely satisfied. It’s quick and simple to make, especially if you prepare ahead and have the dressing and steamed sweet potatoes waiting in the fridge. Note: a touch of crumbled cashew cheese would send this salad over the top (You can learn how to make the cheese here).

    SALAD INGREDIENTS

    Serves 2

    8 cups fresh arugula
    ¼ cup dried cranberries
    ½ green apple, sliced paper thin
    ¼ cup walnuts, crushed
    2 cups chopped sweet potato (about 2 medium)
    ½ cup Sweet Balsamic Dressing

    Divide ingredients among two large salad bowls, add ¼ cup Sweet Balsamic Dressing to each salad and lightly toss to cover.

    SWEET BALSAMIC DRESSING

    sweetened with whole food sugar

    Makes about 4 servings

    ½ cup filtered water
    ¼ cup balsamic vinegar
    4-5 medjool dates (7-8 deglet noor)
    1 tsp Dijon mustard
    ½ tsp sea salt

    Place all ingredients into a high-speed blender (like a vitamix or blend-tec) and blend for about 30 seconds. Pour leftovers into a sealed glass bottle or container and store in the fridge for up to 5 days.

    NUTRITIONAL INFORMATION
    not including cashew cheese crumbles

    Calories: 400
    Carbs: 75 g
    Protein: 7 g
    Fat: 10 g
    Omega 3: 1.42 g
    Fiber: 10 g

    Calcium: 207 mg
    Iron: 0.54 mg
    Magnesium: 106 mg
    Potassium: 977 mg
    Selenium: 1.25 mcg
    Zinc: 1.26 mg

    B1: 0.19 mg
    B2: 0.2 mg
    B3: 1.68 mg
    B5: 1.55 mg
    B6: 0.48 mg
    Choline: 40 mg
    Folate: 106 mg
    Vitamin C: 40 mg
    Vitamin E: 2 mg
    Vitamin K: 93 mcg

    BCAA’s
    Isoleucine: 0.18 g
    Leucine: 0.32 g
    Valine: 0.25 g

    Source: cronometer.com

  • Mexican Stuffed Sweet Potato

    Mexican Stuffed Sweet Potato

    Mexican Stuffed Sweet Potato

    with chipotle sauce and cashew sour cream

    This unique raw-cooked fusion recipe delivers a healthy plant-based version of sweet potato skins. There is only two cooked* ingredients in the entire recipe and they are generously stuffed with a raw veggie combo of tomato, onion, and bell peppers with black beans. It’s smothered in a creamy chipotle sauce then finished with a raw cashew sour cream and fresh scallions. A delicious and satisfying way to get raw foods into your diet without having to go all-in. Served with a fresh pressed cilantro-lime green juice, recipe below.

    Makes 1 serving

    2 medium sweet potatoes*
    1 cup black beans*
    1/2 cup chopped tomatoes
    1/2 cup green bell pepper
    1/4 yellow bell pepper
    1/4 cup diced red onion
    1 tbs fresh cilantro, diced (or 1 tsp dried)
    1 tsp lime juice, optional
    1/2 tsp chili powder
    1/4 tsp garlic granules
    1/4 tsp sea salt
    1/4 tsp cumin
    1/4 cup chopped scallions (for garnish)

    1/2 cup chipotle sauce (recipe below)
    1/4 cup cashew sour cream (recipe below)

    Preheat oven to 375 degrees. Slice the potatoes in half, lengthwise. Place them face down in a covered casserole dish with about 1/4″ of water. Heat for about 40 minutes or until soft. Add a bit more water if it evaporates before potatoes are soft. While potatoes are cooking prepare your vegetables and place them in a mixing bowl with the black beans and seasonings, mix well to combine.

    Remove potatoes from oven, let cool for about 5 minutes. Scoop half of the sweet potato out and set aside for making chipotle sauce. After making the chipotle sauce, pour 2 tablespoon onto each potato skin. Place back into the oven to warm for about 5 minutes. Remove from oven and divide the vegetable and bean mixture evenly among the four potato skins, filling them generously. Drizzle each stuffed potato with 1 tablespoon of cashew sour cream and garnish with scallions. Serve with Sweet Cilantro-Lime Green Juice.

    Chipotle Sauce

    1 cup sweet potato* (removed from skins)
    1/2 cup cashews (soak for 4 hours, optional)
    3/4 cup water
    1 small chipotle pepper, roughly chopped (or 1/2 tsp ground chipotle powder)
    1 (1/8″) slice onion (or 1/4 tsp onion powder)
    1 clove garlic (or 1/2 tsp granules)
    1 tsp lemon juice
    1 tsp paprika
    3/4 tsp sea salt
    1/4 tsp cumin

    Blend all ingredients in a high-speed blender until smooth. Store leftovers in a sealed glass container in the fridge for up to 5 days. Can also be used as a spicy cream sauce for steamed vegetables or brown rice pasta dishes.

    Raw Cashew Sour Cream

    1 cup cashews (optional to soak 4 hours)
    1/2 cup water
    1 tbs tahini
    1 tbs lemon juice
    1 tsp apple cider vinegar
    1/2 tsp sea salt

    Blend until creamy in a high-speed blender (Vitamix or Blendtec). It will thicken as it sits or you can place it in fridge to speed up the thickening time. Store leftovers in a sealed glass container in the fridge for up to 5 days. Can be used on chili, burritos, wraps, or baked potatoes. Makes about 5 servings.

    Note: If you tried the cashew feta which is listed under the ‘Greek Pizza’ recipe, and you have leftovers, just take 1 cup of the cashew feta (about 1/3 cheese log) and place it into a blender with 1/2 cup of water and blend until smooth to make a quick sour cream.

    Sweet Cilantro-Lime Green Juice

    1 cucumber
    2 green apple
    1 kale leaf
    1 lime, peel removed
    1/4 cup fresh cilantro

    Feed all ingredients through a masticating juicer. Strain any remaining particulate. Serve.

    Nutritional Information
    (including green juice)

    Calories:1030
    Carbs: 195 g
    Protein: 36 g
    Fat: 19 g
    Omega 3: 0.41 g
    Fiber: 41 g

    Calcium: 409 mg
    Iron: 11.7 mg
    Magnesium: 416 mg
    Potassium: 4041 mg
    Selenium: 11 mcg
    Zinc: 6.6 mg

    B1: 1.29 mg
    B2: 0.84 mg
    B3: 9 mg
    B5: 4.9 mg
    B6: 1.99 mg
    Choline: 161 mg
    Folate: 395 mcg
    Vitamin C: 320 mg
    Vitamin E: 5.5 mg
    Vitamin K: 704 mcg

    BCAA’s
    Isoleucine: 1.47 g
    Leucine: 2.5 g
    Valine: 1.86 g

  • Sweet Potato Caramel Custard

    Sweet Potato Caramel Custard

    INGREDIENTS

    Sweet Potato Caramel Custard

    3 medium sweet potatoes, peeled, chopped, and steamed
    15 dates, pitted
    Pinch of sea salt

    DIRECTIONS

    Place steamed sweet potatoes into a high-speed blender with dates and sea salt. Turn blender on low speed and use the push damper to press the ingredients down into the blades (this helps to keep mixture moving). Remove lid and scrape any bits of mixture that is stuck in the side of blender. Replace lid and blend for about 30 seconds or until mixture is smooth. Scrape custard into a glass bowl, cover, and place in refrigerator for at least 2 hours to firm up. Makes about 3 servings.

    Prepare the walnut-coconut crumble topping.

    INGREDIENTS PART II

    Walnut-Coconut Crumbles

    1/4 cup walnuts
    1 tbs dried coconut
    6 dates, finely diced

    DIRECTIONS:
    Using the back of a spatula, press the walnuts into a cutting board until all large pieces are crushed. Place into a glass container and add the dried coconut and diced dates, mix well to combine. Set aside until ready to use.
    Makes about (3) servings.

    INGREDIENTS PART III

    Almond-Date Cream

    2 cups water
    1 cup almonds
    12 dates, pitted

    DIRECTIONS:
    Blend water with almonds in a high-speed blender until smooth. Strain through a nut mylk bag into a bowl. Pour mylk back into blender and add dates. Blend until smooth and strain through nut mylk bag once again to create a silky smooth texture. Makes about (8) 1/3 cup servings. Store in a sealed glass container in fridge until ready to use. Stays fresh for up to 5 days.

    When ready to serve the sweet potato caramel custard, take a small serving bowl and place 1/3 cup almond cream into the bottom of the bowl. Take a small ice cream scooper and place 3 scoops of custard on top of the almond cream. Garnish with about 2 tbs of the walnut-coconut crumble. Serve.

    Nutritional Information

    Calories: 541
    Carbs: 105 g
    Protein: 10 g
    Fat: 13 g
    Fiber: 15 g

    Calcium: 151 mg
    Iron: 3.6 mg
    Magnesium: 131 mg
    Selenium: 1.45 mcg
    Zinc: 1.45 mg

    B1: 0.25 mg
    B2: 0.36 mg
    B3: 3 mg
    B5: 2.2 mg
    B6: 0.66 mg
    Folate: 42 mcg

     

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