Tag Archives: sweet potato

It’s Autumntime!

It’s autumn or fall or that beautiful period where the weather is generally delightful between the heat of summer and the frost of winter. Leaves are changing colors. It’s my favorite season.

However, I feel like the world gets overtaken by pumpkin EVERYTHING. There are lots of great fall flavors besides pumpkin. Here are just some of the fruits and vegetables in season right now:

Acorn Squash
Broccoli
Brussels Sprouts
Butter Lettuce
Butternut Squash
Cauliflower
Cranberries
Delicata Squash
Endive
Garlic
Ginger
Grapes
Jalapeños
Mushrooms
Pears
Pineapples
Pomegranate
Radicchio
Sweet Potato
Swiss Chard
Turnips

Here are some of my favorite fall recipes:

Spaghetti with Greens and Garlic
Apple Pancakes
Southwestern Shepherd’s Pie
Spaghetti Squash with Marinara
Sweet Potato and Black Bean Burritos
Pumpkin Dinner
Roasted Cauliflower Soup
Sweet Potato Pancakes
White Chicken Chili
Veggie Sweet Potato Chili

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Stuffed Sweet Potatoes

Confession: I love sweet potatoes. Maybe even more than regular potatoes. But I prepare them about 3 ways: mashed with brown sugar, casserole, or roasted as fries. And I have never felt bad about that. Those three are delicious, so why fix something that isn’t broken?

After my second baby was born, I rediscovered stuffed baked potatoes as an easy dinner. I figured sweet potatoes could work too, right? But everything seemed kind of strange and not appetizing enough to try. But I finally picked one and tried it.

Guys, it was delicious. Very different than you typical dinner, agreed. But very yummy. And with fall starting, sweet potatoes are in season and abundant. Go grab some and try this dinner soon. Your bravery will be rewarded.

Enjoy!

Stuffed Sweet Potatoes (Makes 4)

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4 medium sweet potatoes
2 tablespoons white vinegar
1 tablespoon + 1 teaspoon extra-virgin olive oil, divided
1 tablespoon paprika
¾ tablespoon ground cumin
½ teaspoon salt
½ teaspoon black pepper
4 garlic cloves, minced
1 pound ground turkey breast
3 cups torn curly kale
¼ cup golden raisins
½ tablespoon lemon juice
½ cup crumbled feta cheese

1. Preheat oven to 400°.

2. Pierce each potato with a fork a few times to prevent exploding. Wrap potatoes individually in foil. Bake for about 1 hour, or until a fork easily slides into potato. Let cool slightly.

3. Combine vinegar, 1 tablespoon oil, paprika, cumin, salt, pepper, and garlic in a bowl.

4. Heat a large nonstick skillet over medium-high heat. Add turkey to pan and cook 7 minutes or until done, stirring to crumble. Drain any excess liquid from pan; return to medium-high heat. Stir in vinegar mixture; cook 2 minutes or until liquid almost evaporates. Remove meat from pan.

4. Heat 1 teaspoon oil in pan over medium-high heat. Add kale; cover and cook 4 minutes. Stir in turkey, raisins, and lemon juice.

5. Cut each potato lengthwise. Spoon about ¾ cup kale mixture onto each potato; top each with 2 tablespoons cheese. Serve.

Nutritional Information (per stuffed potato):

Calories: 407
Protein: 29 g
Fat: 18 g
Saturated Fat: 6 g
Cholesterol: 95 mg
Carbohydrates: 36 g
Fiber: 5 g
Sodium: 577 mg

Recipe Notes: You could also microwave the potatoes if you don’t have an hour in the oven. I do think the flavor of the potatoes is a little better from the oven, but not essential. The original recipe for this was trying to make a “chorizo” like mixture out of the meat, but healthier than using store bought chorizo. While yummy, I don’t think it ended up tasting like chorizo. You could sub in chorizo for maybe half of the meat. All chorizo would be very fatty, sodium rich, and kind of overpowering (I think, and I like chorizo). I used smoked paprika and it was tasty. The original recipe called for sweet paprika, which is what you generally find in the store. The original recipe also called for goat cheese. That would be yummy as well. I just had feta, and figured it is a kind of goat cheese and went for it. If you aren’t a sweet potato lover, this would be yummy on regular potatoes too.

Source: adapted from Cooking Light

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Fall Vegetable Bake

Thanksgiving is less than 2 weeks away! November is just flying. I’ve got several more recipes I think should grace your table for the holiday weekend.

This vegetable bake is definitely different from your standard Thanksgiving starch. It definitely wouldn’t replace potatoes on your table, if that is what you are looking for. But it deserves some attention and consideration. A great balance of sweet, tangy, and savory is achieved with all of the different flavors. It even tastes great doused in gravy!

Enjoy!

Fall Vegetable Bake (Serves 6-8)

Fall Vegetable Bake

3 cups cubed peeled turnips (about 1 ¼ pounds)
3 cups cubed peeled sweet potatoes (about 1 ¼ pounds)
2 ½ cups cubed peeled Granny Smith apples (about 1 ½ pounds)
1 cup dried cranberries
½ cup packed dark brown sugar
Juice of 1 orange
zest of 1 orange

1. Preheat oven to 350. Lightly coat a 9×13 baking dish with cooking spray.

2. Combine all the ingredients, tossing to coat all the produce. Spread evenly in baking dish.

3. Bake for 1 ½ hours, stirring after 45 minutes, or until desired tenderness.

Nutritional Information (Amount per serving):

Calories: 219
Protein: 2 g
Fat: less than 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 56 g
Fiber: 5 g
Sodium: 74 mg

Recipe Notes: I actually didn’t LOVE this dish the first time I made it. I liked it better as leftovers, especially if eaten with some gravy. It sounds odd putting gravy on this mix, but it worked. Promise!

Source: slightly adapted from Cooking Light

Low Iodine: shouldn’t need any adjustment, if you are allowed brown sugar. I found mixed answers on this. You could try subbing honey instead.

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Sweet Potato Salad

I can’t believe it is almost Labor Day. Summer is really ending. I hope you have one last cookout or picnic planned for the weekend. If you do, liven up your meal with this sweet potato salad. While it is great anytime, it is the perfect transition from summer to fall. Enjoy!

Sweet Potato Salad (Serves 6-8)

Sweet Potato Salad

2 lb sweet potatoes, peeled and sliced
1 cup light olive oil mayonnaise
¼ cup chopped cilantro
¼ cup green onions
¼ teaspoon sriracha (or to taste)
1 tablespoon lime juice
1 teaspoon sugar

1. Boil sliced sweet potatoes until just fork tender. Rinse with cool water.

2. Combine remaining ingredients. Lightly toss dressing over sweet potatoes until combined.

Nutritional Information (Amount per serving):

Calories: 206
Protein: 2 g
Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 10 mg
Carbohydrates: 24 g
Fiber: 3 g
Sodium: 295 mg

Source: adapted from Food Network Magazine

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Sweet Potato Pancakes

Pancake Day is next Tuesday. Even though I don’t participate in Lent, I can appreciate any excuse to eat pancakes. Since my little girl asks for “pancakes with dip” almost anytime I ask her what she wants to eat, I know she will enjoy the holiday too.

Our family does breakfast for dinner once a week, which is nice for many reasons. First, it is a simple, fast dinner that requires less planning. Second, it gives us a chance to try out new recipes that I don’t always have the energy for in the morning. My family loved these hearty pancakes, and I hope you will, too! If these aren’t the flavor you’re after, don’t forget apple pancakes and pumpkin pancakes from the archive!

Enjoy!

Sweet Potato Pancakes (Makes about 10-12 pancakes)

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1 ¼ cups white whole wheat flour
¼ cup chopped walnuts
3 tablespoons yellow cornmeal
2 teaspoons baking powder
¼ teaspoon salt
¾ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves
1 cup fat-free milk (may need more for thinning batter)
1 cup mashed cooked sweet potato (about 1 small sweet potato)
3 tablespoons brown sugar
1 tablespoon canola oil
½ teaspoon vanilla extract
2 large egg yolks
2 large egg whites

1. Combine flour, walnuts, cornmeal, baking powder, salt, cinnamon, nutmeg, and cloves in a large bowl.

2. Combine milk through egg yolks in another bowl, stirring until smooth. Add to flour mixture, stirring until just combined. If batter is too thick, add more milk to thin.

3. Beat egg whites until stiff peaks form. Gently fold into batter. Let batter rest for 10 minutes.

4. Heat a griddle or skillet over medium-high heat. Coat with cooking spray. Pour about ¼ cup batter per pancake onto pan. Cook until tops are bubbly and edges look cooked. Flip, cooking until bottoms are done.

Nutritional Information (Amount per Pancake):

Calories: 127
Protein: 5 g
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 31 mg
Carbohydrates: 20 g
Fiber: 3 g
Sodium: 77 mg

Recipe Notes: You can cook your sweet potato however is easiest for you. Roasting it in the oven will give it the best flavor, but I wouldn’t turn on the oven just for that. I microwaved mine for about 5 minutes after pricking it with a fork. Peeling, chopping, and boiling would also work. I added about another ¼ cup milk to my batter to make it more workable. The batter will be thicker once you add the egg whites and let it stand. These are a hearty pancake, so the end batter will be a little thicker than regular pancakes. But still aim for something pourable.

Source: slightly adapted from Cooking Light

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Sweet Potato Casserole

My husband and I have made a somewhat radical decision for our Thanksgiving feast this year. We are only having sweet potatoes. No regular mashed potatoes. Part of me feels sad to miss out on mashed potatoes with gravy. But then I remember we will be enjoying this sweet potato casserole without feeling guilty for doubling down on spuds and my sadness floats away.

Don’t crinkle your eyebrows at me when you see the nutrition for this and mockingly say, “This is healthy?” I cut down on a lot of sugar and butter. Compared to traditional sweet potato casseroles covered in streusel or marshmallows, this is healthier.

Sweet Potato Casserole (Serves 6 or more)

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4 cups cubed sweet potatoes (about 5 sweet potatoes)
¼ cup granulated sugar
3 tablespoons butter, softened
1 teaspoon vanilla
¾ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground cloves
¼ teaspoon ground nutmeg
2 eggs
⅓ cup evaporated nonfat milk

Topping:
3 tablespoons butter, softened
¼ cup packed brown sugar
½ cup white whole wheat flour
1 cup chopped walnuts

1. Preheat oven to 350.

2. Boil sweet potatoes until tender, about 10-15 minutes. Mash. Let cool just slightly.

3. Mix sugar, 3 tablespoons butter, eggs, and milk into potatoes when they are cool enough to not scramble the eggs. Mix until smooth. Put into a lightly greased 2 quart casserole dish.

4. To prepare topping, combine topping ingredients in a quart size or larger plastic bag. Mix until combined. Sprinkle over sweet potatoes.

5. Bake for 1 hour, or until center of casserole is set (a knife inserted in the center doesn’t come out goopy).

Nutritional Information (Amount per Serving):

Calories: 445
Protein: 9 g
Fat: 26 g
Saturated Fat: 9 g
Cholesterol: 93 mg
Carbohydrates: 47 g
Fiber: 5 g
Sodium: 94 mg

Recipe Notes: I have cooled the sweet potatoes completely in the fridge before adding any of the remaining ingredients. It does work if you are wanting to prep ahead, but you will need to melt the butter before adding it. I tried avoiding manual labor and making the topping in the food processor. It makes the nuts a little too chopped for my preference. If you don’t mind super chopped nuts or if you have your butter very soft so it comes together in a couple pulses, be my guest. The bag is one less dish to wash on a day full of dishes. I would recommend doubling or tripling this recipe. Trust me, it goes fast.

Recipe Source: adapted from a family recipe

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Slow Cooker Veggie Sweet Potato Chili

I just spent a good chunk of my morning playing outside with my daughter.  The weather is absolutely beautiful today, and tomorrow it all goes to pot.  It will be cold and windy.  No more swings and parks and playing in the leaves.  I’m sad.

A nice bowl of warm chili makes the prospect of actually seasonal weather seem less gloomy to me.  I like traditional, meaty chili well enough, but I love the extra boost of flavor and texture that sweet potatoes bring to this chili.  And there are so many veggies, you won’t miss the meat.  I promise.

Enjoy!

Slow Cooker Veggie Sweet Potato Chili (Serves 6-8)

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1 large red onion, chopped
1 large green bell pepper, chopped
1 large red bell pepper, chopped
1 cup chopped carrot
2 medium sweet potatoes, peeled and cut into about ½ inch cubes
½-1 teaspoon garlic powder
1 tablespoon chili powder
1 ½ teaspoons ground cumin
1 teaspoon cayenne pepper, more if desired for heat
1 tablespoon unsweetened cocoa powder
¼ teaspoon ground cinnamon
2 (14.5 ounce) cans no salt added diced tomatoes, including liquid
1 (15.5 ounce) can low sodium kidney beans, rinsed and drained
1 (15.5 ounce) can low sodium black beans, rinsed and drained
1 (15.5 ounce) can low sodium garbanzo beans, rinsed and drained
up to 4 cups low sodium vegetarian broth
salt and pepper to taste
sour cream, optional
diced green onions, optional
grated cheese, optional

1. Combine all ingredients in the slow cooker, adding enough broth last to just cover the rest of the ingredients.

2. Cook on low for 7-8 hours or on high for 4-5 hours, until sweet potatoes are tender and chili has thickened slightly. About an hour before it is done, taste test and adjust salt and pepper if needed. Serve with sour cream, diced green onions, or shredded cheese, if desired

Nutritional Information (Amount per serving):

Calories: 207
Protein: 12 g
Fat: 2.5 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 37 g
Fiber: 11 g
Sodium: 231 mg

Recipe notes: I didn’t find it needed any salt. But I did serve it with cheese on top, which adds some salt.  If you aren’t worried about it being vegetarian, chicken or beef broth would also work

Source: adapted from Real Simple and Cookie and Kate

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