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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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

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/

Sweet Potato Curry

Sweet Potato Curry

Sweet Potato Curry

 

O'Henry

O’Henry

I often hear the same old question from a dazed shoppers looking at the tubers on display, “Is this a sweet potato or a yam?” There are two reasons why consumers are stumped when buying sweet potatoes. Years ago, African slaves saw the sweet potatoes here and they called them yams because they resembled the hard tubers in Africa, so eventually the sweet potato became know as the yam. To buy an African yam, a real yam, which is not even related to a sweet potato, you would have to go a specialty shop.

The second reason for the confusion, sweet potato or yam, relates to the different varieties of sweet potatoes in most grocery stores. The most common are the O’Henry, which has pale copper skin and light colored flesh; the Japanese, which has dark red skin and white flesh; and the Covington, which has dark rose skin and orange flesh. The Covington is the variety most people believe is a yam, or refer to as a yam, even though it is a sweet potato. So in answer to the question, “Is it a sweet potato or a yam?” It’s both. It’s a sweet potato but it’s called a yam. In fact, the USDA now requires supermarkets to use both labels together.

Japanese

Japanese

Covington

Covington – This is the variety of sweet potato that most people think of as a yam.

 

A medium-sized sweet potato has four times the recommended daily requirement for the antioxidant beta-carotene, it’s healthy and really tasty. And this tuber is a great source of fiber, vitamin C, manganese, and antioxidants to reduce your risk of chronic diseases. It is also made up of complex carbohydrates, which means that it will keep you feeling full, longer.

About the recipe: I found the basic recipe for curried dal by Shelly Young in PH Miracle. I’ve modified it somewhat to make it spicier, and I think of it more as sweet potato curry than dal.

 

Servings: 5 to 6          Prep Time:  10 minutes        Cook Time: 35 minutes

Ingredients:

1 medium onion, chopped

½ cup coconut, almond, or soymilk

4 cloves garlic, minced

2 serrano chilies, minced

2 teaspoons garam masala

½ teaspoon cumin

1-½ teaspoons cinnamon

½ teaspoon salt

½ teaspoon turmeric

¼ teaspoon coriander

1/4 teaspoon cayenne

2 cups vegetable stock

1-½ tablespoons olive oil

1-½ cups tomato, diced

4 cups sweet potato, chopped into ¾-inch cubes

2 cups greens (spinach, turnip greens, or Kale), roughly chopped

1 cup green peas, thawed

3 tablespoons fresh mint, finely chopped

 

Procedure:

1. Pour the olive oil in a 10-inch pan and sauté the onion and garlic over low heat.

2. While the onions are gently sautéing, measure out the spices into a small bowl. While you are placing all the spices into the bowl, remember to check the onions from time to time. If they are translucent, add the spices to the pan with the Serrano chilies and cook 30 seconds. Add ½ cup of stock, swirl it around, and then transfer the mixture to a blender and process until smooth.

3. Add the spice mixture back to the pan along with the sweet potatoes, the diced tomatoes, and the remaining stock. Cook 5 minutes stirring, and then cover and continue cooking until the potatoes are tender, about 10 to 15 minutes.

4. Add the greens and peas and cook about another 7-10 minutes.

5. Stir in the mint and serve.

Serve with brown rice pilaf. You may even want to add a touch of cinnamon to the rice along with a few raisins.

References:

Power Foods: 150 delicious recipes with the 38 healthiest ingredients

http://www.ncsweetpotatoes.com/sweet-potatoes-101/sweet-potato-varieties/

http://www.ncsweetpotatoes.com/sweet-potatoes-101/difference-between-yam-and-sweet-potato/

http://www.loc.gov/rr/scitech/mysteries/sweetpotato.html

 

If you are a blogger and would like to take part in our group blogging about Power Foods: 150 Recipes with the 38 Healthiest Ingredients, (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.

 

Check out what these other bloggers have cooked up!

Alyce – More Time at the Table, Ansh – Spice Roots,  Casey –SweetSav  Jeanette – Jeanette’s Healthy Living, Jill – Saucy Cooks Martha – Simple-Nourished-Living, Mireya – My Healthy Eating Habits

This recipe is also posted at  Pennywise Platter, Slightly Indulgent Tuedsay,  Full Plate Thursday, and Whole Foods Wednesday