Tag: sweet potatoes

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Sweet Potato Spice Smoothie

Happy October! This month is characterized by crisp air, cooling temps, changing colors and happy hearts. It also marks the beginning of peak apple picking season and, lest we forget, pumpkin spice everything!

Always a bit of a rebel, I’m skipping the pumpkin patch and going tuber on all of you who are craving fall flavors and sweet treats but hoping to stay as healthy as possible before the holidays set in. Sweet potatoes, my favorite tuber, are a root vegetable which swells underground to store more nutrients to survive the cold, dry winter months and to provide energy for regrowth. Sweet potatoes literally swell with nutrients like beta-carotene which the body converts into vitamin A (retinol) and give these tubers their orange hue. We need vitamin A for healthy skin and eyes and to reinforce our immune system. Sweet potatoes are also loaded with vitamin C–a boost we all need this flu season–and several B vitamins.

Go on now, put down the pumpkin spice latte and try this fun Sweet Potato Spice Smoothie, bursting with fall flavors and the fuel you need to fortify your body before hibernation season hits.

Sweet Potato Spice Smoothie_MOARfit by Amy Rizzotto

Sweet Potato Spice Smoothie

{serves 2}

What You’ll Need:

  • ¾ cup sweet potato purée (canned)
  • ¼ cup nonfat plain greek yogurt
  • 8 oz unsweetened almond milk (or use hemp, coconut or rice milk)
  • 4 oz apple cider
  • 1 Tbs maple syrup (optional)
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • ⅛ tsp (or “a dash”) ground cloves
  • 1” fresh ginger, peeled
  • ½ tspn vanilla extract
  • ½ cup ice
  • 2 Tbs chia seeds

How to Make It:

  • Blend all ingredients except the chia seeds in a high speed blender until smooth.
  • Add more ice to thicken, or almond milk to thin out as desired.
  • Split into two portions and stir one tablespoon of chia seeds into each glass.

If you love this, try using the more conventional smoothie ingredient, pumpkin purée, or the less conventional but still delicious ingredient, butternut squash purée, instead. It’ll change the taste a touch but still be packed with immunity-boosting vitamins A and C. Bon apetit!

 

{Originally published on the Relay Foods blog, October 19, 2014.}

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Warm Sweet Potato and Chickpea Salad with Greek Yogurt Dressing

Given the nature of my work as  nutrition coach and food educator, it’s not uncommon for my boyfriend to ask me for healthy lunch and dinner ideas. It always makes me really happy to get this request, and it always leads me down a rabbit’s hole of research and recipe development. Too health-conscious to recommend the good ol’ American classic, sandwich and chips, and too obsessed with creating crave-worthy food to suggest a mere green salad, I always take his requests as a challenge. I only succeed when the recipe meets my tried and true trifecta: keep it simple, pack it full of nutrient-dense whole foods and make it taste damn good.

This Warm Sweet Potato and Chickpea Salad with Greek Yogurt Dressing checks all three boxes. I typicaly have the majority of these healthy ingredients on hand (sweet potatoes, chickpeas, onions, non-fat Greek yogurt, lemons, garlic and cilantro), so it was a no-brainer for me and having now significantly influenced his shopping cart I knew it wouldn’t be a stretch for him. Plus, it takes only 4 easy steps to bring this meal together!Warm Sweet Potato and Chickpea Salad

Warm Sweet Potato and Chickpea Salad with Greek Yogurt Dressing

(makes 4 servings)

What You’ll Need

For the Warm Sweet Potato and Chickpea Salad:

  • 2 large sweet potatoes (about 2 lbs), peeled and cut into cubes
  • 2 garlic cloves, minced
  • 1/2 tsp ground cinnamon
  • 1/4 tsp each ground nutmeg, cloves, ginger
  • 2 Tbs olive oil
  • Sea salt
  • 1 15-oz can chickpeas, drained and rinsed
  • 1/4 of a medium red onion, finely chopped
  • 1/4 cup fresh cilantro, coarsely chopped

For the Greek Yogurt Dressing:

  • 1 medium garlic clove (finely minced if you don’t have a food processor or blender)
  • Juice of one lemon
  • 1/4 cup non-fat Greek yogurt
  • 2-3 Tbs water
  • 2 Tbs olive oil
  • Sea salt and pepper to taste

How to Make It

  1. Preheat the oven to 425°F.
  2. In a large bowl, combine the sweet potato, garlic, spices, olive oil and a few pinches of sea salt.Toss until all pieces are evenly coated. Roast on a baking sheet for 30 min, or until soft. Remove from the oven and let cool.
  3. While the sweet potatoes roast, make the Greek yogurt dressing. In a food processor (or blender), add all ingredients and mix until smooth. Taste and adjust seasoning. You may opt to add more water to thin it out.
  4. To bring it all together, combine the sweet potatoes, chickpeas, onion and cilantro in a mixing bowl. Add half the dressing, toss (careful not to mash up the potatoes) and serve with the additional dressing on the side.

Enjoy this recipe right away. Otherwise, set aside the portion of the salad you don’t plan to eat undressed and save a small container of the dressing. You can then reheat the salad when you’re ready and top with the creamy, lemony-goodness.

Inspired by Smitten Kitchen.

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Two-Timing: Sweet or Savory Root Vegetable Pancakes

Seasonal. It’s a word that gets thrown around a lot these days. It’s part of the locavore, slow-food movement–of which I’m a huge fan but not necessarily a devotee. I try to buy produce that is in season, both for environmental and taste reasons. That said, I’ll be the first to admit that I relish the fact that I have the privilege to get avocados and blueberries year-round.

http://www.cuckooforcoupondeals.com/wp-content/uploads/2010/01/Seasonal-food-chart.jpg
Not sure who Leon is, but I love this chart!

One website I love if you are looking to lower you and your family’s dietary impact on the environment and support local farmers is Eating Well’s seasonal food guide. You can even check out what foods are considered seasonal by state–no one size fits all here!

So what’s in season you say? With fresh local veggies and fruits dwindling, root vegetables, tubers and squash should be your nutrient-rich go-tos for the colder months. There are countless ways to incorporate these seasonal staples into your recipe arsenal. From soups to veggie burgers, cooking with root vegetables and potatoes makes hearty, healthy winter meals a breeze.

Shredded sweet potato, parsnip, turnip and carrot

In case you aren’t already sold, check out these nutrition benefits:

  • Since root vegetables are grown underground they absorb a lot of vitamins and minerals from the soil, namely vitamin C, vitamin A (in the form of beta-carotene) and folate, and essential minerals like potassium, phosphorous, magnesium and even iron.
  • All root vegetables are an excellent source of dietary fiber which not only keeps your full for longer, but may also lower LDL cholesterol (the bad kind) and help regulate blood sugar levels. Forbes has a great article on the benefits of a diet high in fiber.
  • Potassium naturally prevents fluid retention and regulates blood pressure.
  • Vitamin C is a powerful antioxidant. It also helps your body absorb iron and make collagen for healthy bones and cartilage.
  • Folate is essential for having a healthy pregnancy and is a key B vitamin for women trying to conceive and those who are already pregnant.
  • Beta-carotene will keep your peepers in top shape as it has been linked to reduced incidence of macular degeneration.

Sweet or Savory Root Vegetable Pancakes

Sweet or Savory Root Vegetable Pancakes

What You’ll Need (Two Ways):

~Each version makes about 10 medium pancakes.~

Sweet (ONE): top w/ a light drizzle of maple syrup

  • 6-8 cups grated root vegetables (I used 1 sweet potato, 2 carrots, 2 parsnips and 2 turnips; other options include celery root and beets)
  • 1/4 cups corn starch or arrowroot powder
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 tsp cayenne pepper
  • 2 large eggs
  • grapeseed oil for light frying

Savory (TWO):top with a poached egg

  • 6-8 cups grated root vegetables (I used 1 sweet potato, 2 carrots, 2 parsnips and 2 turnips; other options include celery root and beets)
  • 1/4 cups corn starch or arrowroot powder
  • 1/4 cups nutritional yeast or finely grated Parmesan cheese
  • 2 tbs minced chives
  • 1/2 tsp cayenne pepper
  • 2 large eggs
  • grapeseed oil for light frying

How to Make Them:

  1. Grate all vegetables using a sharp cheese grater.
  2. For the Sweet version, mix together in a large bowl with corn starch or arrowroot powder, cinnamon, ginger and cayenne. For the Savory version,  mix together in a large bowl with corn starch or arrowroot powder, nutritional yeast (or grated cheese), chives and cayenne.
  3. In a separate smaller bowl, whip up your eggs.
  4. Pour egg mixture over veggie mix and toss until evenly coated.
  5. Heat 1-2 tbs grapeseed oil in a large frying pan over medium heat.
  6. Scoop out 1/4 cup of the mixture at a time, forming into compact balls with your hands. Place them into your hot pan and flatten each down using a spatula.
  7. Cook over medium heat, 3-5 minutes per side.

Serve immediately. For the Sweet version, plate two or three pancakes and serve with a drizzle of grade A maple syrup (the good stuff!) and a side of turkey bacon or fruit. For the Savory version, try serving two pancakes over a bed of arugula or baby spinach and topping it off with a poached or fried egg.

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Sweet Potato Bean Burgers w/ Maple Chipotle Mayo (Meatless Monday) (GF)

As a flexitarian (aka a conscious and informed omnivore), I am a big believer in avoiding absolutes when it comes to diet choices. I eat meat on occasion. I eat gluten with regularity. And I sometimes even eat dairy (though my system would rather I not). I’ve tried out a lot of different food lifestyles, but I always come back to moderation. In the words of Oscar Wilde, everything in moderation, even moderation. Afterall, who wants to miss out on their mom’s classic sugar cookies at Christmas time, or the sensational experience of sharing pâté and red wine with good friends? The good news is, small dietary tweaks can make an enormous impact, not only on your personal health but on the well-being of our shared environment.

One of these manageable steps stems from a movement called Meatless Monday (#meatlessmonday). According to their website:

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Presidents Wilson, Truman and Roosevelt galvanized the nation with voluntary meatless days during both world wars. Our intention is to revitalize this American tradition. We’re spearheading a broad-based, grassroots movement that spans all borders and demographic groups. By cutting out meat once a week, we can improve our health, reduce our carbon footprint and lead the world in the race to reduce climate change.

Sign me up! I’m already more like a Meatless Monday-through-Friday kind of gal, but if you aren’t this is one small change anyone can make. To jump-start your commitment to being healthier and helping the planet, try out this recipe for Sweet Potato Bean Burgers, or check out my Quinoa Black Bean Zucchini Burgers from last fall.

image

Sweet Potato Bean Burgers

What You’ll Need:

  • 2 large sweet potatoes
  • 1 can white cannellini beans
  • 1/4 cup gluten-free oats
  • 1/4 cup garbanzo bean flour
  • 2 tbs olive oil
  • 1/2 sweet onion
  • 4 small or 2-3 large cloves garlic
  • 1 tsp cumin
  • 1/2 tsp cayenne
  • 2 eggs
  • 2 tbs chives
  • 2 tbs sauce from a Chipotle Peppers in Adobo Sauce can
  • salt and pepper to taste

How to Make Them:

  1. Polk holes into sweet potatoes with a fork and microwave each individually on high for 5 min. Remove and let cool for 10 min before attempting to peel.
  2. While  the potatoes cool. in a large pan heat olive oil over medium heat. Add onion and saute for about 5 min until soft and translucent. Add minced garlic and spices cooking until fragrant (another 2 min).
  3. Peel sweet potatoes and cut into 1″ or smaller cubes. Add to pan and cook another 5 min until tender. Remove mixture from heat.
  4. In a separate bowl, beat two eggs until smooth.
  5. In a food processor, combine sweet potato mixture, white beans (drained and rinsed), oats, garbanzo bean flour, adobo sauce, finely chopped chives, and salt and pepper to taste with egg mix.
  6. Chill mixture in refrigerator for 30 min then remove and form into 6 burger patties. And pre-heat oven to 350ºF.
  7. In the same large pan used earlier, sear your burgers on both sides for 2-3 min over medium-high heat in a little more olive oil. Then bake in a pre-heated 350ºF oven for 30 min (flipping once).

Maple Chipotle Mayo

What You’ll Need

  • 3/4 cup light organic mayo
  • 1 tbs pure maple syrup
  • 2 chipotle peppers in adobo sauce

How to Make It: Blend all ingredients together in a mini food processor (or Magic Bullet!) until combined. Chill until ready to use.

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Snack Attack: Baked ‘Tater Chips

For all my readers that grew up in the ’90s, remember those incredibly catchy Pringles® ads featuring the slogan, “once you pop you just can’t stop”? The company has long since abandoned that tagline and I bet I know why. It basically states that their product is addicting, and rightfully so it turns out. Fact: most of the processed snack foods out there are addictive down to the cellular level. Why? Because they are loaded with fat, sugar and salt which trigger our neural pathways to release dopamine, the feel good hormone. Our bodies in turn come to believe that these foods are awesome, conveying a feeling of reward back to the brain. So we go back for more, again and again, and all too often when we’re not even hungry or in need of the calories (a.k.a. energy). Pringles® and many other brands of chips play tricks on our bodies and minds. So how do we break the cycle of addiction? Make your own healthier version, or better yet, make mine!

My recipe combines sweet and purple passion potatoes with za’atar spice, grapeseed oil and a touch of salt for a nutrient-packed snack food that puts those greasy flakes to shame. Sweet potatoes are packed with vitamins A and C and purple passion potatoes are a great low-calorie source of anthocyanin, a powerful antioxidant. A recent study has shown promising evidence that grapes and grape products, such as grapeseed oil, could help to lower the high rate of death from cardiovascular disease by improving blood flow and lowering cholesterol levels. And if you haven’t tried za’atar spice, you’re missing out. It is full of flavor and packed with heart-healthy herbs.

Ditch the greasy guilt and opt for this healthy alternative. Your taste buds won’t be disappointed!

What You’ll Need:

  • 2 tbs grapeseed oil
  • 2 tbs za’atar spice
  • 1/2 tsp salt
  • 2 medium sweet potatoes
  • 1/2 lb small “purple passion” potatoes

IMG_3049

How to Make Them:

  1. Peel veggies and cut into 1/8-inch slices (using either a mandoline or chef’s knife). Place in a large bowl and toss with 1-2 tbs of grapeseed oil. Combine spice and sprinkle over veggies. Toss to coat evenly.
  2. Arrange in a single layer on cooling racks set atop ungreased baking pans (you’ll likely need two or to make these in batches). Bake at 375° for 15-25 min (depending on the oven) until golden brown. Make sure to flip them once about halfway through.
  3. Let cool for 10-20 min then enjoy!