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Sweet, Sweet, Sweet Potatoes


Hi there, veggie-lover!


Sweet potatoes. Are you team sweet or savory? Sweet potatoes are a delicious, healthy, and versatile veggie that can easily be enjoyed any meal of the day.


Health benefits of sweet potatoes


Sweet potatoes are a starchy root vegetable that is available in many places year round! Known for their dazzling orange color, these root tubers serves up some serious vitamins and minerals. Such as…


fiber. They have oodles of it. Especially when you eat the skin. 1 medium sweet potato has 6 grams of dietary fiber.


potassium. A good alternative for those of you who can’t eat or don’t like bananas.


copper. This is an essential metal for making red blood cells and keeping your heart healthy.


vitamin C. One cup of baked sweet potato 52% of your daily requirements. Move over oranges!


beta-carotene. Like carrots, sweet potatoes can be great for eye health.


manganese. 43% of your daily value of manganese can be found in one cup of baked sweet potato. Manganese is important for brain health.


Okay. I’m convinced. Let’s sweet potato-load all the foods!


Here is a collection of some of my favorite recipes using the amazing and beautiful sweet potato! A little something for everyone and all the meals….including dessert!

Go on! And veggie-load you life!




Sweet Potato Chocolate Peanut Butter Overnight Oats



Ingredients

1 cup rolled oats

1.5 cups milk of choice, I used unsweetened almond

2 tablespoons unsweetened cocoa powder

3 tablespoons natural peanut butter plus extra for topping, if desired

2 tablespoons chia seeds

2 tablespoons maple syrup or honey or to taste

1/2 cup sweet potato puree

mini chocolate chips for topping, if desired


Instructions

  1. Mix all the ingredients together in a medium bowl. Cover, and refrigerate overnight, or for a minimum of 3 hours.

  2. Top with extra peanut butter, a few chocolate chips and/or fresh fruit.

  3. Store in fridge up to 5 days.


Notes

You can use maple syrup OR honey, depending on how sweet you like it.

You can find pureed sweet potato, pumpkin and/or butternut squash in most grocery stores (here in the US, at least) where they keep canned veggies or beans! In fact, look for purees that are JUST the veggies without any added sweetener or spice.

If you can't find sweet potato puree in your store, you can easily make sweet potatoes in your Instant Pot, slow cooker, or even microwave. Just cook the sweet potato, scoop out the orange meat and mash or puree in the blender to make it extra smooth. You can freeze the cooked and mashed puree to keep on hand for future recipes!



Apple Sweet Potato Muffins




Ingredients

2 cups rolled oats uncooked. If gluten free is important, make sure the oats are certified gluten free

1 tsp baking powder, aluminum free suggested

1 tsp baking soda

1/4 tsp fine salt

1 tsp cinnamon

2 large eggs

1/2 cup milk of choice (I used unsweetened almond milk)

2 tsp pure vanilla extract

1 cup canned sweet potato puree (see above for alternatives)

1/3 cup maple syrup

1/4 cup avocado oil or melted coconut oil

1 cup finely chopped apples


Instructions

  1. Preheat you oven to 350℉ and line a muffin tin with 12 liners. Set aside.

  2. In your blender, combine everything except apples. Blend until you have a smooth batter and everything is incorporated. If you do not have a high-speed blender. Blend dry ingredients first until oats are broken down to a flour-like consistency. Then add remaining ingredients (except) and blend again. This will help to break down oats easier and give your muffin a better texture.

  3. Fold in finely chopped apples.

  4. Portion out between the prepared muffin cups. Top with a few thin slices of apple if you like for decoration.

  5. Bake for 20-25 minutes.

  6. Allow muffins to cool for 20 minutes before enjoying.

  7. Allow muffins to cool completely before storing in an air-tight container in the fridge for up to 5 days or in a freezer for up to a month.


Taco Ground Turkey Sweet Potato Skillet




Ingredients

1 tablespoon olive oil

1 medium finely diced white onion

1 tablespoon tomato paste

½ teaspoon chili powder

½ teaspoon garlic powder or to taste

½ teaspoon ground cumin

½ teaspoon dried oregano

1 teaspoon kosher salt or to taste

1 pound ground turkey

2 cups sweet potato cut into ½ inch pieces

15 ounce canned black beans drained and rinsed

15 ounces chunky salsa

2 cups loosely packed baby spinach

1/2 cup cheddar cheese, optional and to taste


Instructions

  1. In a large skillet, heat the olive oil over medium-high heat.

  2. Once oil is hot, add onions, salt, chili powder, garlic powder, cumin, oregano and tomato paste. Cook until the onions start to turn translucent or approximately 2 minutes.

  3. Add the ground turkey. Use a wooden spoon to break up the turkey as it cooks. Cook for about 5-7 minutes or until the turkey is mostly browned.

  4. Add sweet potatoes, black beans and salsa to the skillet. Stir to combine.

  5. Cover the skillet and cook until the sweet potatoes are tender, stirring occasionally, about 12-14 minutes.

  6. Once the sweet potatoes are tender, add in spinach and mix until wilted. Taste and adjust seasoning if needed. Then sprinkle the cheese over the top (if using), and cover skillet until cheese is melted, about 3 minutes.

  7. Serve hot topped with more cheese, diced avocado, fresh cilantro, a little lime juice, sour cream, or as is.


One-Pot Savory Pumpkin & Sweet Potato Soup




Ingredients

2 Tablespoons olive oil

2 cups chopped onion about 1 large onion

¾ teaspoon salt divided

3 cloves garlic minced

¾ teaspoon smoked paprika

¼ teaspoon ground black pepper

¼ teaspoon red pepper flakes optional

3 cups peeled, diced sweet potatoes about 2 medium sweet potatoes

4 cups vegetable broth

1 cup pumpkin puree not pumpkin pie filling

1 teaspoon honey or maple syrup

½ cup full fat plain yogurt or sour cream.

crumbled feta cheese, pepitas, extra paprika for garnish, optional


Instructions

  1. Add the olive oil to a large soup pot or Dutch oven over medium-high heat.

  2. Add the onion the sprinkle with ½ teaspoon salt. Sauté until lightly golden brown, about 2 minutes.

  3. Stir in the garlic, paprika, pepper, pepper flakes (if using), and diced sweet potato. Lower the heat to medium and stir for a minute to toast the spices and cook the garlic.

  4. Add the broth, pumpkin puree, and remaining ¼ teaspoon of salt to the pot and stir to combine.

  5. Bring the pot up to a simmer, cover and cook until the sweet potatoes are soft, 15 to 20 minutes.

  6. Once the potatoes are soft, turn off the heat and stir in the honey/maple syrup and yogurt/sour cream

  7. To blend, use an immersion blender in the pot or allow the soup to cool slightly then transfer to blender and blend in batches. You can blend the soup until completely smooth or stop when there are some small pieces of potato left.

  8. Taste the soup and add more salt and pepper as needed

  9. Ladle the soup into bowls and serve. Garnish with crumbled feta, pepitas, and/or a sprinkle of paprika.


One-Skillet Sweet Potato & Kale with Eggs




Ingredients

2 tablespoons cooking fat (I use ghee or avocado oil)

1 large sweet potato, washed and cut into bite-sized pieces

1 bell pepper, seeded, ribs removed, and diced

4 stalks kale, ribs removed and chopped into bite-sized pieces

4-6 large eggs (this depends on how hungry you are)


Instructions

  1. Warm your cooking fat in a large skillet over medium-high heat. Once the cooking fat is hot, add the sweet potatoes to the skillet. Cook for 5 minutes, stirring occasionally.

  2. Add the diced bell peppers to the pan. cook for 2-3 minutes, again stirring occasionally.

  3. Add the chopped kale to the skillet next. Continue to stir occasionally and cook until the kale starts to wilt (about 3 minutes).

  4. Spread the home fries out so that they are evenly distributed throughout the skillet.

  5. Crack the eggs over the home fries one at a time. Cover and cook for 4-5 minutes for a runny yolk or 5-7 minutes for a firmer yolk.

  6. Once the eggs are cooked to your liking, use a large spoon to serve the the home fries and eggs. Enjoy warm!


Notes

This dish is full of protein and carbohydrates.



Blueberry Sweet Potato Bread




Ingredients

3/4 cup cooked and mashed sweet potato can sub with canned sweet potato puree

1/2 cup mashed ripe banana

1/3 cup maple syrup or honey

1/4 cup melted coconut oil or avocado oil

1 teaspoon apple cider vinegar

2 teaspoons vanilla extract

2 eggs

1 1/2 cups whole wheat flour

1 1/2 teaspoons cinnamon

1/4 teaspoon nutmeg

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

3/4 cup organic blueberries plus a few extra for topping if desired.


Instructions

  1. Preheat an oven to 350 ℉ and line a loaf pan with parchment paper or grease it with extra oil to prevent sticking.

  2. In a large mixing bowl, combine mashed sweet potato, mashed banana, maple syrup/honey, eggs, vanilla, oil, and vinegar in a medium bowl and whisk until smooth. Add the flour, baking powder, baking soda, salt, cinnamon, and nutmeg. Stir together Mix until well combined and batter has a smooth consistency.

  3. Fold in blueberries.

  4. Pour batter into the prepared loaf pan, using a spatula to spread the batter evenly throughout the pan. Top with a few extra blueberries, if desired.

  5. Bake in the preheated oven for 35-40 minutes.

  6. Let loaf cool in pan for 15 minutes before transferring it to a wire cooling rack. Slice into 8 pieces and enjoy!

  7. Let cool completely and store in an air-tight container in fridge for up to 4 days or in the freezer for a month.


Have fun and get cooking this season! Remember: making and eating nourishing, healthy food is a form of self-respect.


Be Intentionally Well!



 

For more information on 1:1 health coaching, email me at jaimepalinchak@gmail.com


 



 



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