Sweet Potato Waffles

Sweet Potato Waffles

 

Sweet Potato Waffles

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 1 waffle

Calories: 205

Sweet Potato Waffles

What a healthy way to start your day with these delicious sweet potato waffles!

Ingredients:

  • 12 ounces peeled sweet potato
  • 1 medium egg
  • 2 tablespoons diced onion (optional)
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Procedure:

  1. Shred the sweet potato.
  2. Mix the salt, pepper, onion and egg in with the sweet potato and stir well to combine.
  3. Lightly oil the waffle maker with 1 teaspoon of olive oil.
  4. Arrange the sweet potato mix onto the waffle maker so the sweet potato mixture covers the entire mold.
  5. Close the cover of the machine and allow to cook 10 to 15 minutes. The actual time will depend on the waffle maker. You want the waffle to be a little crispy, and toasted brown when it is done.
http://www.myhealthyeatinghabits.com/2015/11/16/sweet-potato-waffles/

 

Hey, it’s me again. It has been a long time since my last post—too long. Other responsibilities and obligations have kept me from posting, but I’m back now and it’s time to get on to food talk.

Halloween has come and gone and Thanksgiving is near. It’s a perfect time for eating Fall root vegetables. One tuber that is naturally sweet and full of nutrients is the sweet potato, and here are just some of the ways I take great pleasure in eating them: Tex-Mex stuffed sweet potatoes, sweet potato curry, spiced sweet potatoes, sweet potato casserole, and sweet potato hash with apples and mint. Now I have a new and fun way to eat them—waffled!

Many American families have great memories of family around the kitchen table on week-ends eating pancakes or waffles. They are truly classic comfort foods. Although waffles do take longer to cook than pancakes they are worth the wait! Sweet potato waffles are sort of a combination of hash browns and a waffle, and the good news is that they don’t need syrup to taste good. A gooey and fun way to eat them is topped with a fried egg: it’s a winning combination. They’re also delicious with kale salad, Indian spiced cauliflower, Swiss chard sautéed with garlic, or sautéed apples.

Here are some other benefits of sweet potato waffles. They are good for breakfast, lunch or dinner, they can be made ahead and frozen, and they are packed with vitamins A and C, anti-inflammatory properties, manganese, potassium and fiber. So, head to the kitchen this week-end and get your waffles on. (Be aware it takes about 15 minutes to cook 2 waffles in double waffle iron, however they can cook as you do other things).

Stay tuned for future recipes!

 

Sweet Potato Waffles

 

Nutrition Facts Sweet Potato Waffles

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Sweet Potato Casserole Lightened Up

Sweet Potato Casserole Lightened Up

 

 

Can you believe that it’s almost Thanksgiving Day. It’s my favorite holiday of the year, partly due to the fact that it’s the least commercial. We can enjoy the pleasure of being with loved ones for the of the sake of their good company, no other reason—except the good food, of course! Members of TheRecipeRedux are sharing their memories of food from past Thanksgivings. You can visit the other sites by clicking on any of the links below for more memories.

As for most Americans, being with family at this time of the year is an important part of the holiday. It’s a time to reunite and just hang together. What has changed over the years is the food, at least at my house. When I was little I didn’t like much of the traditional meal. No cranberry sauce for me—no no. And hold the stuffing, please. Sweet potatoes? Well, ok, if there are lots of marshmallows on top. Mashed potatoes and gravy, yes please, and some of that turkey, and pumpkin pie, too. Those were then, and still are favorites.

Years back my mother changed Grandma’s recipe for cranberry sauce by adding orange to it, making it less acidic and more tasty. I also like to add walnuts, chopped pears and apples for more texture. Stuffing? That hasn’t changed but my taste buds have developed since I was little. These days there isn’t any food I don’t like at the Thanksgiving spread. The one food that didn’t make the cut was the sweet potatoes with marshmallows. No one over age 12 likes those. Now we usually make sweet potato puree. But last year a friend of my mother’s gave her a recipe that appeared in the November 2008 edition of Cooking Light, which was a lightened version of someone else’s recipe. For my taste, both versions had so much sugar that I thought, “Why eat pie.You’ve already got dessert here.” The recipe I’m sharing today, sweet potato casserole lightened up, is a modification of the “lighter” version. I have omitted the eggs, reduced the sugar significantly, and have added some spices. I love the toasted pecans on top. Hope you enjoy it, too. Happy Thanksgiving!

Sweet Potato Casserole Lightened Up

Prep Time: 40 minutes

Cook Time: 25 minutes

Total Time: 1 hour, 5 minutes

Yield: 5 cups

Serving Size: 1/2 cup

Ingredients:

    For the Sweet Potatoes
  • 2 3/4 pounds sweet potatoes ( 1/2 of them white, 1/2 orange)
  • 1-1/2 tablespoons brown sugar
  • 1/ 4 cup non-fat milk, (see notes below for dairy free option)
  • 1-1/2 tablespoons melted butter
  • 1/2 teaspoon kosher salt
  • 3/4 teaspoon cinnamon
  • 1/3 teaspoon allspice
  • 1/3 teaspoon nutmeg
  • 1 teaspoon vanilla
  • 1 teaspoon olive oil (to grease the pan)
  • For the Topping:
  • 5 tablespoons whole wheat pasty flour, (see notes below for gluten free option)
  • 2 tablespoons brown sugar
  • 2 tablespoons soft butter
  • 1/2 cup chopped pecans

Procedure:

  1. Pre-heat the oven to 350°
  2. Bring the potatoes to boil in lightly salted water, turn down the heat and simmer them until they are tender, about 30 to 35 minutes.
  3. While they are cooking gather the ingredients to beat with them when they are ready.
  4. Separately, gather the ingredients for the topping, mix them together and set the mixture aside.
  5. When the sweet potatoes are tender, drain them and beat them with the milk, butter, salt, cinnamon, allspice, nutmeg and vanilla, and then place them in a previously oiled 11x7 inch pan.
  6. Sprinkle the topping over the sweet potatoes and bake the casserole at 375° for 20 to 25 minutes, or until the top is lightly toasted.

*Dairy Free Option - use dairy free butter, and soy milk or almond milk instead of cow's milk and butter.

*Gluten Free Option -use gluten free flour instead of pastry whole wheat flour.

http://www.myhealthyeatinghabits.com/2014/11/21/sweet-potato-casserole-lightened-up/

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Indian Flavors Spiced Sweet Potatoes

Indian Flavors Spiced Sweet Potatoes

 

 

When theRecipeRedux came up with a challenge to do something with spices, I knew it had to be something with sweet potatoes. Fall is the season when it feels right to be eating sweet potatoes. These spuds are dense in both texture and flavor which makes them especially satisfying; and topped with a winning combo of spices you just can’t go wrong. Another equally delicious dish I’ve made is Indian spiced Cauliflower. While these cooked dishes can be a little time consuming, they are definitely worth the wait—all good things are worth the wait. Aren’t they?

The fun thing about cooking is that sometimes you can sometimes discover a great combination. Today for example, I was thinking that Mexican and East Indian food fuse together well. Both of the cuisines use similar spices and flavorings like onions, garlic, cilantro, cumin, cayenne, and coriander. And while Indian food is often served with yogurt, Mexican food is often topped with sour cream, which is similar in taste and texture to yogurt minus the fat. And a type of food common to both Mexican and Indian cuisines is the flat bread; the Mexican tortilla, and the Indian chapatti.

Go ahead and make these flavorful spiced sweet potatoes, spoon the spuds up inside a tortilla or chapatti, top it with yogurt, guacamole, and cilantro leaves and enjoy. The dish is vegan and vegetarian friendly, and without the tortilla is gluten free. For added protein add some cooked beans, tofu or tempeh. It works well as a side dish, too.

 

Indian Flavors Spiced Sweet Potatoes

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour, 30 minutes

Yield: 5 cups

Serving Size: 1/2 cup

Ingredients:

  • 2 pounds red sweet potatoes,
  • 2 onions, finely chopped
  • 2 ½ tablespoons olive oil
  • 1-1/2 tablespoons minced garlic
  • 4 teaspoons cinnamon
  • 1/4 cup fresh ginger, peeled and minced, or 2-1/2 teaspoons dry ginger
  • 2 teaspoons turmeric
  • 3/4 teaspoon cumin
  • 1/3 teaspoon coriander
  • 1/4 teaspoon cayenne
  • ½ teaspoon sea salt
  • Garnish:
  • Yogurt
  • Cilantro leaves

Procedure:

  1. Heat the olive oil in a 8-quart stock pot and begin to sauté the onions, stirring them every couple of minutes. The idea is to caramelize them to a nice golden brown color, and this can take from forty minutes to 60 minutes.
  2. After the first 30 minutes, add the minced garlic and ginger (if you are using fresh ginger).
  3. While the onions are cooking peel and chop the sweet potatoes. The pieces should be about ¾ inch in size.
  4. Add the spices to the pot and stir for one minute.
  5. Add 2 ½ cups of water and stir, and then add the sweet potatoes to the pot and stir well so the sauce covers all the potatoes. Set the heat between medium low and medium, and cook until the sweet potatoes are easily pierced with a sharp knife, approximately 30 minutes. Add water as needed.
http://www.myhealthyeatinghabits.com/2014/10/21/indian-flavors-spiced-sweet-potatoes/

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Roasted Garlic and Rosemary “Mock” Mashed Potatoes

Mock Mashed Potatoes

 

Mashed potatoes, move over. There’s a new kid in town and it’s not the popular paleo diet cauliflower mash. The new kid is roasted garlic and rosemary “mock” mashed potatoes. There is a difference between these “mock” potatoes and those on the paleo diet. People on this diet enjoy mock mashed potatoes made from cauliflower as it’s low in carbohydrates and tastes yummy because they don’t seem to have a problem of loading on cream cheese, butter, parmesan cheese, or heavy cream to heighten the flavor, because these foods are acceptable, even good on this diet. You’ll find a couple of these recipes on Food Network, and I Breathe I’m Hungry. I’m sure that they taste very good, but if you’re like me you might prefer a dish that tastes extraordinary, but doesn’t have all the saturated fat. That’s where roasted garlic and rosemary “mock” mashed potatoes comes in.

My recipe for the garlic and herb imitation mashed potatoes is very low in saturated fat and cholesterol. It’s also high in manganese, vitamin B6, and vitamin C. The secret ingredient that adds the nutritional boost and lends creaminess to the dish isn’t the cauliflower in the dish—it’s millet, which is an ancient grain thought to have originated in Ethiopia. It was consumed by early civilizations and is still consumed today. The grain has not been genetically modified; it’s high in protein, fiber, and it’s easier to digest than other grains. It can be used in pilafs, cereals, and baking. Now it’s time to get back to the recipe.

This recipe is gluten-free, dairy-free, and vegan. Serve as a side dish with poultry, pork, or beef; or, use as a topping on one of you favorite vegetarian or vegan casseroles. Enjoy this healthy recipe! Maybe you’ll make it a part of your healthy eating habits. Have you ever tried millet? What did you make with it?

Resources:

http://glutenfreecooking.about.com/od/glutenfreeingredien2/p/milletsglutenfree.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=53

 

Roasted Garlic and Rosemary “Mock” Mashed Potatoes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 3 cups

Serving Size: 3/4 cup

Roasted Garlic and Rosemary “Mock” Mashed Potatoes

Ingredients:

  • 1/2 head cauliflower
  • 1/2 cup millet
  • 10 cloves roasted garlic
  • 2 teaspoons olive oil
  • 1 teaspoon fresh rosemary, minced
  • 1/2 teaspoon sea salt (divided)
  • 1 tablespoon olive oil (optional)

Procedure:

    For the Roasted Garlic:
  1. Preheat the oven to 400°.
  2. Get a head of garlic and slice off the tips of each clove. Once you have slice off the tips, break the garlic head so the cloves separate from the garlic head.
  3. Get out a piece of foil about 12 inches long. Place the garlic in the center of the foil and drizzle 2 teaspoons olive oil over the cloves. Make a pouch with the tin foil by bringing the lengthwise sides together and folding them over a couple of times and then do the same with both ends.
  4. Place the pouch in the oven and bake for about 25 minutes, or until the garlic is tender. To see if it is ready squeeze one of the garlic pieces through the cut end. If should be soft and creamy.
  5. When the garlic is ready, squeeze the garlic out of the clove and remove any hard parts. You can freeze any leftover garlic that you don't plan on using.
  6. For the Millet:
  7. Pour 2-1/2 cups of water into a small pot and bring it to a boil. When it reaches a boil add 1/4 teaspoon sea salt and 1/2 cup millet. (It is not necessary to wash it like quinoa.) Cook on medium low heat about 20-25 minutes until all the water is absorbed.
  8. For the Cauliflower:
  9. Break up the cauliflower into flowerets and place them in a pot with water just to cover. Cook in an inserted knife penetrates easily. Strain the water and discard it. *Note - a second option is to steam until tender.
  10. To Mash:
  11. Add the cooked cauliflower to the cooked millet along with 1/4 teaspoon salt, 1/4 teaspoon black pepper, 10 to 12 cloves roasted garlic, 1 tablespoon olive, 1 teaspoon minced fresh rosemary, and mash using a potato masher. You may also opt to use a hand held mixer to blend until they are well mixed, or place the cauliflower/millet mixture in a food processor to blend.

Roasted Garlic and Rosemary “Mock” Mashed Potatoes is gluten-free, and for a dairy-free version eliminate the 1 tablespoon butter and substitute with olive oil for vegan and dairy-free mash.

http://www.myhealthyeatinghabits.com/2014/04/09/roasted-garlic-and-rosemary-mock-mashed-potatoes/

 Weight Watchers PointsPlus value per serving: 5. There are 4 servings.

Nutrition Data Mock Mashed Potaotes

Mock Mashed Potatoes 2

This recipe is also posted at Hearth and SoulSimpleSupperTuesdayTuesday’s Table, and Totally Talented Tuesdays

Green Beans with Tangerine Dill Vinaigrette

Green Beans with Tangerine Dill Vinaigrette

 

 

Did you know that green beans, or string beans, most likely originated in Peru and were introduced to Europe by the Spaniards? I didn’t know that but I learned this and a lot of other good information from TheWorld’sHealthiestFoods.org. It’s my favorite site to get information about foods, and vegetables in particular. At this site you’ll learn some the history of a food, the nutritional profile and health benefits, how to select and store, prepare and cook, individual concerns if there are any, and references are also listed.

What I also learned about string beans is that the amount of carotenoids in them is comparable to carrots and tomatoes…,who would have thought! Generally when we think of foods high in carotenoids what comes to mind are foods with bright orange colors like pumpkin, sweet potatoes, cantaloupe and apricots. Because the green beans are so chlorophyll rich we don’t realize that they are also packed with these necessary nutrients. Getting carotenoids is important for reducing the risk of cancer and eye disease.

Green beans are also important for their anti-inflammatory properties, bone health benefits, cardiovascular benefits and anti-oxidant support. But let’s talk taste. Do you like green beans? I find that the taste of this food, like many foods, will depend on how it’s prepared, and if it’s overcooked or undercooked. The best way to cook them is to lightly salt them and steam them. When they are at the perfect point, cooked but still hold a slightly crispy bite, they should be plunged into ice water—this is if you are planning on eating them cold. If you are serving them hot they should be cooked just before sitting at the table. The herb I use in the recipe is dill. The spiciness from the dill is a nice contrast to the sweetness from the tangerine, but you could also use thyme or basil with nice results.

 

Green Beans with Tangerine Dill Vinaigrette

Prep Time: 10 minutes

Cook Time: 7 minutes

Total Time: 17 minutes

Yield: 5 servings

Green Beans with Tangerine Dill Vinaigrette

Ingredients:

  • 1 pound green beans, washed and tips sliced off
  • 3 tablespoons tangerine juice
  • 2-1/2 teaspoons balsamic vinegar
  • ¼ cup olive oil
  • 1/2 teaspoon minced garlic
  • 1 teaspoon minced onion
  • 1 tablespoon fresh dill, chopped
  • 1/3 cup red bell pepper, ¼–inch dice
  • 1/3 cup yellow bell pepper, ¼–inch dice
  • 1/3 cup orange bell pepper, ¼–inch dice
  • 5 tablespoons feta cheese, crumbled
  • 1/3 teaspoon sea salt
  • A pinch of black pepper
  • Garnish: a couple sprigs of fresh dill, and a couple of wedges of tangerine

Procedure:

  1. Place the green beans in a pan with a steaming basket. Add 1-inch water to the pan and steam until the beans.
  2. While the beans are cooking are cooking prepare another pan with a mixture of half water and half ice.
  3. Steam the beans until cooked but still hold a slightly crispy bite. At this point you will plunge them into the ice water to stop the cooking. As the ice melts drain off the water and add more ice so they start to chill. You may serve them after they have been in the ice water for 6 to 7 minutes, or you can place them in the fridge to chill them longer.
  4. To make the vinaigrette, whisk together the tangerine juice, the vinegar, oil, garlic, onion salt and pepper and then add the bell peppers and the dill.
  5. To serve: arrange the green beans on a plate and top with the vinaigrette and the crumbled feta cheese.
http://www.myhealthyeatinghabits.com/2014/03/30/green-beans-with-tangerine-dill-vinaigrette/

Weight Watchers Points: There are 5 servings and each one is 4 points

Nutrition Facts green beans

Green Beans with Tangerine Dill Vinaigrette 2

This recipe is also posted at Full Plate Thursday, Thriving on Thursdays, and Foodie Friday

Asparagus with Yogurt Dill Mustard Sauce

Asparagus with Yogurt Dill Mustard Sauce

 

Chef GabrielI’m enjoying the company of my son Gabriel before he leaves for his military assignment. It’s really nice having him around now for now. You see that kids inherit or pick up a mish and mash of things from their parents; maybe the same eyes or unruly hair, or possibility a streak of stubbornness. One thing he absorbed from me is his interest in cooking. Even as a little boy he like to stand on a chair or sit on the counter and stir the pot of whatever happened to be cooking on the stove. Now as an adult he has his own book of recipes. As a child who grew up in the age of computers you would think that he would have an online cookbook to keep his recipes, but no, he has a moleskin book where he lovingly writes all his favorite recipes.

This week Gabriel is really into a Tzatziki recipe that he found on this blog with the memorable title, WhatJewWannaEat.com. He’s already made it three times this week to put on his salads, and it was a hit with his friends at his going away party, too. So I was in the market this morning I saw some asparagus and thought, wouldn’t it be luscious to eat it asparagus with yogurt dill mustard sauce? Ha, his tastes sometimes rub off on me, too. My sauce has the same basic ingredients as her tzatziki, but it has more emphasis of lemon, leaves out the chopped cucumber and it has added mustard.

The first two primary ingredients in this salad dressing, as in most salad dressings, are oil and some type of vinegar, in this case lemon juice. Next you add some yogurt, garlic, mustard, capers, salt and pepper, and then finally the chopped fresh dill —and there you have it! Pour the dressing over some chilled steamed asparagus and you have a beautiful spring dish that is light, colorful, and big on flavor. It’s a heathy alternative to mayonnaise based salad dressings, and it’s also good on BBQ’d chicken, beef, and fish. The capers are optional but I add them because they are a powerhouse food loaded with anti-oxidants.

Asparagus with Yogurt Dill Mustard Sauce

Prep Time: 10 minutes

Cook Time: 5 minutes

Yield: about 3/4 cup dressing

Asparagus with Yogurt Dill Mustard Sauce

Ingredients:

  • 1 pound Asparagus
  • For the Dressing:
  • 1 (5.3) ounce container plain non-fat Greek yogurt (I used Chiobani)
  • 1 teaspoon minced garlic
  • 1 tablespoon extra virgin olive oil
  • 1 tbsp lemon juice
  • 2 teaspoons mustard (Trader Joe’s Spicy Brown Mustard)
  • 1 teaspoon minced capers (optional)
  • 1/8 teaspoon salt
  • Pinch black pepper
  • 3 tablespoons packed chopped dill

Procedure:

    For the Dressing:
  1. Place the first 4 ingredients in a bowl and mix well with a whisk.
  2. Add the salt, pepper and the chopped dill.
  3. For the Asparagus:
  4. Snap off the ends of the asparagus.
  5. Steam the asparagus covered.
  6. While the vegetables are steaming prepare a large skillet or bowl filled half with water and half with ice.
  7. When the asparagus is ready it should be cooked but still slightly firm to the bite. Place the asparagus in the ice water to stop the cooking process.
  8. Drain the asparagus and pat it dry. Place it on a serving platter.
  9. Pour the dressing on the vegetables just before serving.
http://www.myhealthyeatinghabits.com/2014/03/19/asparagus-yogurt-dill-mustard-sauce/

Weight Watcher Points: 2 per serving and there are 4 servings

Nutrition Facts Asparagus with Yogurt Dill Mustard Sauce

 Here are even more yogurt dill dressings:

http://www.melaniecooks.com/using-tzatziki-sauce-as-a-salad-dressing/3189/ http://www.kalynskitchen.com/2007/07/worlds-best-tzatziki-sauce-recipe-greek.html  http://www.tasteofhome.com/recipes/gyro-salad-with-tzatziki-dressing

Asparagus with Yogurt Dill Mustard Sauce 2

This recipe is posted at at Hearth and SoulSimpleSupperTuesdayTuesday’s TableTotally Tasty Tuesdays

Sweet Potato Patties with Egg

 

Sweet Potato Patties

 

Today I’m making some delicious sweet potato patties. Did you ever make patty cakes when you were little? You might have even sung the pat-a-cake, or patty cake song as you made them. “Patty cake, patty cake, baker’s man. Bake me a cake as fast as you can. Pat it, and roll it, and stick it in the oven, and bake that cake for baby and me!”

Making any kind of patty always takes me back  to those childhood memories. I really enjoyed making them as a little girl, but now when I make them they are with real, and delicious food and what could be more enjoyable than that? I was going to tell you about big muddy messes my little brother used to make when he was little but my son Gabriel told me it would be better to leave it out. You wouldn’t want people mixing that image with delicious food.

Sweet Potatoes are considered a power food. They are high in vitamin A and C, and they are also a good source of manganese, copper, vitamin B6 , potassium and fiber. They also have anti-inflammatory properties and blood sugar regulating benefits. Consider that when you eat sweet potato patties you’re doing your body a lot of good. Maybe if kids were allowed to make sweet potato patties they might forget about those nasty old mud pies.

Sweet Potato Patties with Egg

Prep Time: 15 minutes

Cook Time: 10 minutes

3 cups

1/2 cup

Sweet Potato Patties with Egg

This recipe is gluten-free and dairy-free.

Ingredients:

  • ½ C. finely chopped onion
  • 2 teaspoons minced garlic
  • 2 tablespoons extra virgin olive oil
  • ½ cup organic cornmeal
  • 2 pounds oven roasted sweet potatoes
  • 3 tablespoons coconut flour
  • ½ teaspoon sea salt
  • ¼ teaspoon chipotle powder, or cayenne
  • ½ teaspoon cumin
  • 2 tablespoons minced parsley
  • 6 eggs
  • Pinch Spanish paprika to sprinkle on eggs

Procedure:

  1. Sauté the onion and garlic in 1-1/2 teaspoons olive oil until the onions are transparent.
  2. Mash the sweet potato and then add the cooked onions, coconut flour, salt, chipotle powder, cumin and parsley. Combine well and then place the mixture in the refridgerator for 2 hours.
  3. Pre-heat the flat grill.
  4. Form the mixture into (6) 1/2 cup patties. Dip each side of the patties in the cornmeal. Spread 2 teaspoons olive oil on a flat grill or skillet and place the patties in it. Cook for 5 minutes on medium heat and then flip the cakes over for another 4 to 5 minutes. Once you have flipped the patties you can start cooking the eggs.
  5. Use the remaining oil to fry the eggs easy over style. When they are ready place one egg on top of each patty.

This dish is best to make when you already have leftover baked sweet potatoes on hand. Add another hour for baking if you don't have any cooked potatoes on hand.

http://www.myhealthyeatinghabits.com/2014/03/05/sweet-potato-patties-egg/

Sweet Potato Patty 2

Weight Watcher Points: 6 per serving and there are 6 servings

Nutrition Facts Sweet Potato Patties

This recipe is posted at at Hearth and SoulSimpleSupperTuesdayTuesday’s TableTotally Tasty Tuesdays,  and Wonderfully Creative Wednesday

Sweet Potato Hash with Apples and Mint

Sweet Potato Hash

 

 

It’s been a busy day for me getting this post out for Sweet Potato Hash with Apples and Mint. Putting out a post is always a bit time consuming, but today new photo processing software complicated the effort to get it out. I’m working to improve the photos that I put up on the blog, and I think they’ve improved over the last couple of months, but you’ll have to be the judge of that.

Sweet potatoes are a power food, as you probably well know. You may even remember my previous posts for Sweet Potato Curry and Tex-Mex Stuffed Sweetpotatoes. Lately I’ve been liking them even more and more. Not just because they are loaded with vitamin A and C, manganese, potassium, and B vitamins. They taste so good. I like the sweet flavor and the soft tender texture of a cooked sweet potato. As a spud, they’re just as versatile as the white variety. Well, anyway I got in the mood to eat them and had to cook up this dish. You can eat the hash alone, or with chicken or meat. The way I like to eat it best is the same way I like to eat white potato hash, with a fried egg on top. When break into the egg the yolk spills out all over the potatoes, giving them added flavor and creaminess; and maybe I just like to make a good ol’ mess.

In case you didn’t notice from my last post, I’ve started to leave the nutrition information and Weight Watcher’s points for the posted recipe. You’ll find it at the bottom of the post. The nutritional information is calculated using the tools at Calorie Count. I hope this information will be to help to some of my readers who want to eat healthy foods.

If you are going to watch the Superbowl and are wondering what appetizer you can make, try  my caramelized onion dip. It is fantastic and with the effort. Enjoy the game! I’m looking forward to the commercials.

Sweet Potato Hash with Apples and Mint

Prep Time: 15 hours

Cook Time: 40 minutes

Yield: 7 cups

Serving Size: 1 cup

Sweet Potato Hash with Apples and Mint

Ingredients:

  • 2 gala apples, chopped
  • 2-1/2 tablespoons virgin olive oil
  • 2 cups onion, chopped
  • 2 pounds sweet potatoes, chopped
  • 1 ounce fresh mint, chopped
  • 1/2 teaspoon thyme, dry
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon black pepper

Procedure:

  1. Heat 1 -1/2 tablespoons of olive oil on the grill or in a skillet, and cook the sweet potatoes until they are three-quarters done.
  2. Pour 1 tablespoon of oil into a second skillet pan and begin to cook the onions. Add the apples when the onions are lightly caramelized. Stir frequently and cook the mixture until both the apple and the onion are tender.
  3. When the potatoes are just about done, add the thyme along with the apples and onions, mix it all together well, and cook until the sweet potatoes are done.
  4. Stir in the fresh mint, and add salt and pepper to taste.
http://www.myhealthyeatinghabits.com/2014/02/01/sweet-potato-hash-apples-mint/

Sweet Potato Hash 2

Weight Watcher Points:

5 points per serving. There are 7, 1-cup servings in this recipe.

Sweet Potato Hash Nutrition Facts

Full Plate Thursday, Showcase Your Talent Thursday, Week-end Re-treat, Not Your Ordinary Recipes, and  Foodie Friday

Delicata Squash Stuffed with Quinoa

Delicata Squash Stuffed with Quinoa

Delicata Squash Stuffed with Quinoa

 

Whoa, talk about power foods —this recipe for Delicata Squash Stuffed with Quinoa has got it all: squash, quinoa, carrots, onion, garlic, anti-inflammatory spices, pomegranate, and micro greens. I’m feeling healthier just talking about it.

Last year I was involved in a group called the 38 Power Foods blog group. Each week we came up with a recipe for one of the power foods that was listed in the book Power Foods: 150 Delicious recipes with the 38 healthiest ingredients; it’s from the editors at Whole Living magazine. I think everyone in the group enjoyed the weekly posts, learning about the health benefits of these nutritious foods we eat, and then developing recipes starring the power food. But I realized this morning that there were some flaws with this book: olive oil is not listed, nor are spices, or garlic. Many spices are highly anti-inflammatory, as are garlic and olive oil. How could these be forgotten?

Let me get back to the point of power foods. You don’t have to think too much to know that foods that come from the garden are good for us. Green vegetables are filled with chlorophyll which cleans and oxygenates the blood. Squash is packed with vitamin A which supports our vision and immune system. Garlic protects our bodies from oxidative stress and inflammation. And quinoa has two flavonoids, quercetin and kaempferol, that are said to be anti-inflammatory, anticancer, antiviral and also to have antidepressant effects. The list goes on and on about the benefits from minimally processed power foods. Adulterating food by frying, adding preservatives and other chemicals, degrades their wonderful benefits. Doesn’t it make sense to respect the foods that nature offers so they can do their job of keeping us healthy and strong, or return us to a state of health? To that end, I offer you today my recipe for Delicata Squash Stuffed with Quinoa.

If you are interested in learning more about the properties of quinoa, check out this very informative article at Well-beingsecrets.com.

Delicata Squash Stuffed with Quinoa

Prep Time: 25 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 5 minutes

Delicata Squash Stuffed with Quinoa

Ingredients:

    Ingredients for the Vegetables:
  • 1-1/2 tablespoons olive oil
  • 3 Delicata squash, each about 7 inches long
  • 1 medium large carrot
  • 1 medium zucchini
  • ½ cup onion, finely chopped
  • ¼ teaspoon onion powder
  • Ingredients for the quinoa:
  • 1 tablespoon olive oil
  • ½ cup onion, finely chopped
  • 2 teaspoons garlic, minced
  • ¾ cup quinoa
  • 1-1/2 cup chicken stock, or vegetable stock
  • ¼ teaspoon ground cayenne
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon salt
  • 2 tablespoons raisins
  • 1 bay leaf
  • Ingredients for the Garnish:
  • 1-1/2 cups micro greens
  • ½ cup pomegranate seeds
  • 1/3 cup feta cheese, crumbled
  • Ingredients for the Dressing:
  • ¼ cup virgin olive oil
  • 2 tablespoons fresh lemon juice

Procedure:

  1. Pre-heat the oven to 400°
  2. Prepare the Squash and the Vegetables:
  3. Line a cookie sheet with tin foil and grease it with 1-1/2 teaspoons of olive oil.
  4. Use a chef knife and slice the squash in half lengthwise. Scoop out the seed and discard them (unless you prefer to save them to roast later on).
  5. Lightly pepper the inside of the squash and then lay them cut side down on the cookie sheet.
  6. Next, wash and dry the carrot and the zucchini. Peel the carrot, and then slice both vegetable into thin coins no thicker than a nickel. You should have about 1 cup of each.
  7. Pour 1 tablespoon of oil into a small pan about 9x1/2 by 7-1/2, and spread it to cover the bottom of the pan. Place the sliced carrots and zucchini in the pan along with the ½ cup chopped onion and ¼ teaspoon onion. Stir it well and place the pan in the oven. Place the cookie sheet with the squash on it in the oven, too. Bake 33 to 40 minutes, and stir the vegetables every 10 minutes. (Check the squash after 30 minutes. When it is ready, you should easily be able it pierce through it with a sharp paring knife). Prepare the quinoa while the vegetables are baking.
  8. Prepare the Quinoa:
  9. Place the spices together in a small bowl and set it aside.
  10. Sauté the ½ cup onion in a 2-quart sauce pan. Add the minced garlic when the onion starts to look translucent.
  11. Add the spices to the onion and stir it around for 7 seconds and then add the vegetable stock, raisins and the bay leaf.
  12. Place the quinoa in a sieve, rinse it with cold water and then add it to the stock. Allow it to simmer on medium low until all the water has evaporated; this will be approximately 13 minutes. When all the water has evaporated, remove the pot from the heat. Fluff the quinoa with a fork and allow it to rest until the squash and vegetables are ready.
  13. When the squash is cooked and the vegetables are tender, mix the carrot mixture with the quinoa.
  14. To Assemble:
  15. lace the squash facing up on a serving plate. Fill each squash half with the quinoa filling, and top each one with the micro greens, followed with the feta cheese and the pomegranate seeds, and then stir and drizzle 1 to 1-1/2 teaspoons of the lemon/olive oil dressing over the top.

Note for vegans - Omit the cheese and use vegetable Stock Heart Healthy Option – Omit the salt

http://www.myhealthyeatinghabits.com/2013/11/08/delicata-squash-stuffed-with-quinoa/

References:

Well-Being Secrets

Sacred Source Nutrition

World’s Healthiest Foods

Below is a list of the participants in the 38 Power Foods blog group:

Alyce – More Time at the Table, Ansh – Spice Roots,  Casey –SweetSav  Jeanette – Jeanette’s Healthy Living,  Martha – Simple-Nourished-Living, Minnie – The Lady 8 Home, Mireya – My Healthy Eating Habits

This post is also listed at Tuesday Talent Show, Slightly Indulgent Tuesday, Pinceptive Blog Hop, and Full Plate Thursday.

 

Tex-Mex Stuffed Sweetpotatoes

Tex-Mex Stuffed Sweetpotatoes

Mmmm, Tex-Mex Stuffed Sweetpotatoes are oh so yummy!

 

“By posting this recipe I am entering a recipe contest sponsored by the California Sweetpotato Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Recently, I was invited to be part of The Recipe ReDux group of healthy bloggers, who once or twice a month are challenged to post a healthy and equally delicious recipe. This month they are also promoting a recipe contest endorsed by the California Sweetpotato Council (#spon). When I heard about the contest I knew I had to participate because this delectable recipe is a winner. Please keep you’re your fingers crossed for me!

The California Sweetpotato Council (CSC) is sponsoring this recipe contest to inform consumers about their high nutritional value, to clear up some common misconceptions about sweetpotatoes, and to make known that this tuber is not a “sweet potato.” The council indicates that it is different from white potatoes, and it is different from other sweet potatoes. To highlight the difference the CSC has established the term California Sweetpotato, to make it easier for consumers to find them in the supermarkets (and you probably thought I was just misspelling it all this time).

What makes the California Sweetpotato so special is that it is grown in soft sand they are managed with care, hand sorted to minimize scars and scratches. The California Sweetpotato is sweet and moist, while yams are dry and starchy. Sweetpotatoes are often mislabeled as yams, but yams are almost always imported from the Caribbean and are found in specialty shops, while sweetpotatoes are grown in the United States and are available in most supermarkets.

Sweetpotatoes offer more than a full day of vitamin A, and they are a good source of vitamin C. They also have 4 grams of fiber, 2 grams of protein, and they only have about 105 calories per serving (1 medium size, cooked); plus, they are available year-round. They also vary in color from light tan to orange. You will find a higher content of beta-carotene in the orange ones. So not only is my recipe for Tex-Mex Stuffed Sweetpotatoes yummy, it’s healthy too!

Tex-Mex Stuffed Sweet Potatoes

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Tex-Mex Stuffed Sweet Potatoes

Ingredients:

  • 4 California sweetpotatoes
  • 2 teaspoons olive oil
  • 8 ounces soy chorizo (available at Trader Joe's and Whole Foods Market)
  • 2/3 cup organic corn
  • 5 tablespoons Anaheim green chiles, chopped
  • 3 tablespoons cilantro, finely chopped
  • 1/2 cup sliced black olives
  • 1-1/2 cup to 2 cups non-fat Greek yogurt
  • 1/3 cup whole cilantro leaves

Procedure:

  1. Bake the sweetpotatoes at 400° for 45 to 50 minutes.
  2. Gather together the remaining ingredients while the sweetpotatoes are baking.
  3. Heat a pan and add the olive oil, and then sauté the soy chorizo for 2 to 3 minutes. Set it aside.
  4. Remove the sweetpotatoes from the oven when they are tender and let them cool about 5 minutes.
  5. Slice the sweetpotatoes in half lengthwise and scoop out the flesh, leaving about 1/3 inch of the flesh attached to the skin.
  6. In a bowl, mash the sweetpotato and then mix in the soy chorizo, corn, green chiles, and cilantro.
  7. Fill the shells with the filling, and then garnish the top with your choice of black olives, cilantro leaves and yogurt.

*Note - Tex-Mex stuffed sweet potatoes can be served for lunch and dinner as an appetizer or as a main course.

For a vegan option - omit the yogurt.

http://www.myhealthyeatinghabits.com/2013/10/11/tex-mex-stuffed-sweetpotatoes-2/