Tag Archives: sweet potato

Miso Soup with Sweet Potato Dumplings

INGREDIENTS

1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes (optional, if you like a little heat)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups Bok Choy, chopped
1 cup bean sprouts
1 cup shelled Edamame
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 stalks green onion, thinly sliced

PREPARATION

  1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place Bok Choy, sprouts and Edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with green onion.

Nutritional information per serving (serves 4):

286 calories, 6 g fat (0.5 g saturated), 47.8 g carbs, 8.3 g fiber, 11.5 g protein

from self.com

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Ridiculously Delicious Rösti

Vegetable Rösti with Tomato-Corn Relish

Let’s go ahead and address the first thing you’re probably wondering (as I was when I initially heard the word), what the heck is a Rösti?? 

Well, basically, it’s similar to a potato pancake or hash brown patty. They’re commonly eaten for breakfast or as a side dish in Switzerland. They are usually pan fried, but can also be baked in the oven. Although basic rösti consists of nothing but potato, a number of additional ingredients are sometimes added, such as bacon, onion, cheese, apple or fresh herbs. Adding these extra ingredients is often considered to be a regional touch. They are also just delicious, especially when you get creative and add seasonings and/or toppings. If you don’t want to use the Tomato-Corn relish feel free to use a different type of relish, salsa or even marinated mushrooms or sautéed onions.

Tomato-Corn Relish

  • 3 cups fresh or thawed frozen corn kernels
  • 2 small tomatoes, chopped (1½ cups)
  • ½ cup chopped fresh basil ( I used 1 heaping TBSP. dried basil)
  • ¼ cup plus 2 Tbs. chopped onion
  • 3 tsp. olive oil
  • 2 tsp. minced garlic

Rosti

  • 2 medium white potatoes (sometimes I use 1 white & 1 sweet potato)
  • 2 large carrots
  • 2 small zucchini
  • 1 cup onion, finely chopped
  • ¼ cup all-purpose flour (feel free to use gluten free flour if needed)
  • 2 tsp. minced garlic
  • 2 large eggs, lightly beaten

1. To make Tomato-Corn Relish: Combine all ingredients in bowl. Set aside.

2. To make Rosti: Grate potatoes, carrots, and zucchini onto clean kitchen towel. Wrap towel around vegetables, and squeeze to remove excess liquid. Transfer vegetables to bowl, and stir in onion, flour, and garlic. Fold in eggs, and season with salt and pepper, if desired.

3. Coat large skillet with cooking spray, and heat over medium heat. Spoon 2 Tbsp. Rosti mixture for 
each patty, shaping with spoon to make patties. Cook 2 to 3 minutes, or until bottoms are crisp. Carefully flip with spatula, and cook 2 minutes more, or until browned on both sides. Serve with Tomato-Corn Relish.

Nutritional Information

Serves 4

Per Serving (6 rosti and 3/4 cup relish):

  • Calories: 328
  • Protein: 12 g
  • Total Fat: 8 g
  • Saturated Fat: 2 g
  • Carbohydrates: 57 g
  • Cholesterol: 93 mg
  • Sodium: 105 mg
  • Fiber: 8 g
  • Sugar: 15 g

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Sweet Potato Turkey Meatloaf

I love meatloaf but have never thought to add sweet potato to the mix. I’m glad I did though, this stuff tastes great and adding the sweet potato just kicks up the nutrition!

Sweet Potato-Turkey Meatloaf

Ingredients

1 large sweet potato, peeled and cubed
1 pound ground turkey breast
1 large egg. lightly beaten
1 medium onion, chopped
1 Tbsp. minced garlic
1/4 cup honey barbecue sauce
1/4 cup ketchup
2 tablespoons mustard
2 tsp. Worcestershire sauce
1/2 cup breadcrumbs (or more to taste, I use my homemade Ezekiel bread crumbs)
salt and pepper, to taste

Directions

  1. Preheat oven to 350 degrees F. Lightly grease a 2 quart baking dish.
  2. Bring a pot of lightly salted water to a boil. Add the sweet potato and cook until soft, about 10 minutes. Drain the sweet potatoes and mash or whip until smooth.
  3. Mix the ground turkey together with the egg, onion, garlic, barbecue sauce, ketchup, Worcestershire sauce, Dijon mustard and bread crumbs in a large mixing bowl.
  4. Season to taste with salt and pepper.
  5. Add the sweet potatoes, and stir until evenly combined.
  6. If the mixture seems too wet, add more bread crumbs. Use your hands to form the turkey mixture into a loaf shape and place in the prepared baking dish.
  7. Bake 1 hour, serve warm.
Slightly adapted from allrecipes.com
Serves 4
Nutritional Information:
Serving size: 1

Calories: 336
Fat: 2.7g
Cholesterol: 123mg
Sodium: 2478mg
Total Carbs: 43g
Dietary Fiber: 5.3g
Protein: 33.8g

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Sweet Potato Cannelloni

I came across a recipe today that I am super excited to make. I wanted to make it with my additions first and then post the recipe later to let you know how it turned out but I had to share it as soon as possible so you could have enough time to prepare it for dinner tonight, too! It’s low-calorie, low-fat and sounds delicious. What a great alternative to have in place of noodles! I plan on adding some chopped kale (about a cup or two), chopped onion (1/2 cup or so), garlic (1 Tbsp. minced) and nutritional yeast (1/4 cup), but if you don’t want to add those or don’t have them, don’t worry about it, I just like to add the things that I love! I figured out the nutritional information for this based on the original recipe (and 8 servings) so keep that in mind of you add anything extra like I do! Click HERE for the recipe (thanks Martha Stewart)!

Nutrition Facts
  8 Servings
Amount Per Serving
  Calories 140.7
  Total Fat 7.4 g
  Saturated Fat 2.0 g
  Polyunsaturated Fat 3.5 g
  Monounsaturated Fat 1.5 g
  Cholesterol 6.4 mg
  Sodium 306.2 mg
  Potassium 267.5 mg
  Total Carbohydrate 12.2 g
  Dietary Fiber 2.1 g
  Sugars 4.9 g
  Protein 7.2 g
  Vitamin A 53.6 %
  Vitamin B-12 3.9 %
  Vitamin B-6 10.9 %
  Vitamin C 12.5 %
  Vitamin D 0.0 %
  Vitamin E 3.6 %
  Calcium 13.1 %
  Copper 12.3 %
  Folate 3.0 %
  Iron 4.1 %
  Magnesium 4.8 %
  Manganese 19.9 %
  Niacin 5.1 %
  Pantothenic Acid     8.8 %
  Phosphorus     14.1 %
  Riboflavin 8.0 %
  Selenium 6.3 %
  Thiamin 5.8 %
  Zinc 4.6 %

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Giving it a Go – Meatless Mondays

I’m pretty sure I’ve done Meatless Monday before. Matter of fact, most of my week days tend to meat free. I’m not a vegetarian, it’s just that most of the time I would rather eat salads, veggies, fruits and legumes (beans). I’ve considered going vegetarian, but I know it would be a commitment that, for me, would fail. Probably not right away, though. I can go without meat for awhile. But eventually, the immense craving for a delicious cheeseburger or beer brat would invade my brain and never leave until satisfied. And I’m perfectly ok with that. Truth be told, very rarely do I even eat red meat. I would say that 80% of the year I’m a pescatarian (someone who’s diet allows seafood but not any other animal meat). I suppose I’m kind of a mutt when it comes to labeling what I am ‘diet-wise’. I’ll be sure to post some Tilapia recipes soon for any fellow fish lovers like myself, but until then…

Back to Meatless Monday!

I had several garden fresh veggies begging to be used.

Sweet Potato, Walla Walla Onion (the SWEETEST onions you could ever give your taste buds the pleasure of discovering), Sweet Corn and Kale to be specific. With some other essential ingredients that I always have on hand this recipe was destined to be made (and the fact that it all comes together in one big stock pot makes dishes a breeze – great for Mondays)! I hope you enjoy it as much as I do!

adapted from http://www.milkfreemom.com

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Quinoa and Sweet Potato Chili

1 Tbsp. Grape seed oil (or olive oil)

1-2 Onions, chopped (I use 2 because I love onions but be sure to adjust per your preference)

1 Green Bell Pepper, chopped

1 Tbsp. minced garlic

1 can tomato paste

32 oz. chicken or vegetable stock

1 Tbsp. Chili powder

1 Tbsp. Cumin

1 tsp. Oregano

1/2 cup Kale leaves, finely chopped (about 1-2 leaves depending on size of leaf)

1 can black beans, rinsed and drained

1 large sweet potato, peeled and chopped into bite size pieces

1 cup white quinoa (dry, not cooked)

1 1/2 cups corn (frozen or cut off the cob)

salt and pepper to taste

Optional to Garnish with:

Greek yogurt (or sour cream)

Avocado slices

Directions for Deliciousness:

Heat the oil in a large stock pot over medium low heat. Add the onions and bell pepper, cook until slightly tender (make sure they’re not mushy, they’ve got quite a bit more cooking to go through). Add the garlic, and cook for another minute or two. Then add the tomato paste, chili powder, cumin, and oregano and cook for another 2 minutes, stirring constantly. Then add the beans, stock, potatoes, kale and corn and season with salt and pepper. Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15-20 minutes with the lid on, stirring occasionally, until quinoa and potatoes are cooked and the chili has thickened. The quinoa should have expanded and thickened the chili by the time it’s done. It should not be crunchy, so be sure to check.  Add a bit of water if the chili becomes too thick for your liking. Top with avocado and Greek yogurt or sour cream if desired.

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Sweet Potato Quinoa Cakes

 

 

 

 

 

Sweet Potato Quinoa Cakes

(recipe found at http://www.eatingbirdfood.com)

 

  • 1 lb. sweet potatoes (2 medium sized), peeled and cut into 1 inch chunks
  • 1 cup quinoa,  cooked
  • 1 cup lundburg wild rice blend, cooked
  • ½ cup green onions, chopped
  • ½ cup dried cranberries, chopped
  • 1 tablespoon dried sage
  • ½ tablespoon sea salt
  • ½ teaspoon black pepper

Prep

  1. Preheat oven to 350°.
  2. Steam sweet potato chunks for 20-25 minutes. Then puree sweet potatoes with handheld mixer or mash well with a potato masher.
  3. Combine mashed sweet potatoes, cooked quinoa, cooked rice, green onions, cranberries, sage, salt and pepper.
  4. Form and flatten portions of the “dough” into patties.
  5. Lay the patties onto parchment paper that has been sprayed with cooking spray (or stoneware) and bake for 15-20 minutes until they’re lightly brown and crisp on the outside. **I like mine to be fairly crisp and found that this amount of time was not enough for my liking. I let them go for another 10 minutes and they still weren’t crisp enough for me so I did end up pan frying them quickly (I just used olive oil pan spray in the skillet) on both sides just until browned.**
  6. Serve warm, at room temperature, or straight from the fridge.

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Sweet Potato Turkey Hash

Image

 

2 medium sweet potatoes, peeled and cut into 1/2 inch pieces

1 medium apple, peeled and cut into 1/2 inch pieces

1/2 cup non-fat greek yogurt

1 teaspoon lemon juice

1 Tbsp. grape seed oil

1 medium onion, chopped

3 cups diced, cooked, skinless turkey or chicken

1 tsp. dried thyme or 1 tbsp. fresh chopped thyme

1/2 tsp. salt

freshly ground pepper, to taste

Instructions:

  1. Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
  2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in greek yogurt and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
  4. Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3-5 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3-5 minutes longer (after the bottom gets nice and brown I like to stick mine under the broiler to get the top nice and crispy instead of cutting it up and flipping it). Serve immediately.

Serves 6 ( 1 1/4 cup servings)

Nutrition Information( 1 1/4 cup serving):

Per serving: 214 calories; 7 g fat ( 2 g sat , 3 g mono ); 56 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 23 g protein; 2 g fiber; 262 mg sodium; 475 mg potassium.

 

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