Healthy and Delicious Sweet Potato Pasta

Monday, February 27, 2012 by Jocelyn
 
Sometimes I am am still amazed that a food prefaced with the word sweet can be so good for you.  The sweet potato contains a huge amount of carotenes including beta-carotene and lutein.  Carotenes are converted to Vitamin A in your body where it helps promote healthy bones, and boosts the immune system and even promotes healthy skin.  Sweet potatoes are also a good source of Vitamin C, Vitamin B6 and other important micronutrients such as copper, manganese, and biotin. Sweet potatoes also have a high amount of fiber and surprisingly, they are not high in sugar.  This weeks recipe captures all of that healthy goodness into a delicious pasta dish. You won't believe it is good for you, it is so delicious.
 
Sweet Potato Penne
 
Ingredients
  • 12 ounces penne pasta - multigrain
  • 2 teaspoons olive oil
  • 3 leeks - sliced into half moons
  • 3 cloves garlic - sliced thin
  • 1/4 cup sage - fresh and chopped
  • 3 cups sweet potatoes - peeled and cubed into bite sized pieces
  • salt and pepper
  • 3/4 cup Parmesan cheese - grated
Prep Time : 25 minutes
Cook Time : 15 minutes

Directions
  • In a large pasta pot, cook pasta according to package directions until al denté. Drain pasta reserving 1/2 cup of the cooking water.
  • Heat the oil in a large skillet over medium heat.
  • Add the leeks and cook until they begin to soften. Stir while cooking for approximately 4 minutes.
  • Stir in the garlic and sage and cook for an additional 2 minutes.
  • Add the sweet potato, 1/2 teaspoon of salt and 1/2 teaspoon of pepper. Cover and cook until tender, approximately 6-8 minutes. Stir a couple of times during cooking.
  • Stir in 1/2 cup of the parmesan cheese and the reserved cooking water. Simmer while stirring until the potatoes are fully cooked, 2-4 minutes.
  • Add in the cooked pasta and toss together.
  • Sprinkle with remaining parmesan cheese and serve warm.
*Note: To speed up cooking the sweet potatoes, place them in a microwave safe bowl and microwave them on high for five minutes before adding them to the skillet.

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Sweet Potato Sandwiches

Wednesday, February 08, 2012 by Cristy
Have you ever had a sweet potato sandwich? That's right, carb on carb. I know some people have trouble wrapping their heads around the idea of potatoes on pasta or potatoes on bread, but sweet potatoes piled high with a rainbow of vegetables on a hearty or crusty bread is so satisfying and not to mention healthy.

I'm not much into deli meats like turkey or ham, so my sandwiches usually consist of either avocado egg salad or a tasty cheese piled high with vegetables. However, sometimes I feel bad replacing meat with cheese because it's really not that much better for you. Sweet potatoes on the other hand, are the perfect meat substitute! They offer height, substance, color and a whole lotta flavor.

Observe...
Weekly Vegan Menu's sandwich is just what I had in mind. Roasted sweet potato slices, avocado, tomato, onion, sunflower sprouts and a yogurt-tahini spread. Perfect!


Nectar, a juice bar in Brooklyn, uses mash instead of slices - also a good option. Sweet potato mash, avocado, sprouts, onion and jack cheese.



This sandwich from the blog Diana Takes A Bite was an entry in a sweet potato recipe contest
(which is coming up by the way). She uses cheese but for flavor, not substance. Sliced sweet potato, red onions, apples, goat cheese and arugula on a pretzel roll.
I couldn't find a recipe for the photo at the top but it looks fantastic! Roasted sweet potato cubes, some sort of radicchio salad, caramelized onions and parsley - this is my favorite one.
Have you ever made a sweet potato sandwich? What was on it?

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Scrumptious Sweet Potato Cheesecake

Monday, February 06, 2012 by Jocelyn
Sweet Potato Cheesecake - The Perfect Dessert!
Yumm!!!
This week's recipe puts a new spin on a great American flavor classic. We all love a traditional cheesecake...right? And we also love our delicious sweet potatoes...right? Isn't it about time that we put the two together? Well, of course it is. The creamy sweetness of our sassy orange friends is the perfect compliment to a decadent treat like cheesecake. Contrary to what you might think, your cheesecake will still end up with a light yellowy color. We are going to put in just enough sweet potatoes to add moisture and richness and then, just when you think that it can't get any better, we are going to top it all off with a hot caramel nut glaze.  Ahhh...perfection!!  Still need more wow factor?  Add a tsp of vanilla or almond flavoring into the filling before baking.  Now the only thing left to decide is who to share this with. Valentine's Day is just around the corner. I bet that special someone would be impressed with a gourmet cheesecake gift. I know I would be.  Happy Baking!!


Ingredients

  • 1 1/4 cups graham cracker crumbs
  • 1/4 cup white sugar
  • 1/4 cup butter, melted
  • 2 pounds sweet potatoes
  • 3 (8 ounce) packages cream cheese, softened
  • 7/8 cup white sugar
  • 1/3 cup sour cream
  • 1/4 cup heavy whipping cream
  • 3 eggs
  • 3/4 cup packed brown sugar
  • 1/4 cup butter
  • 1/4 cup heavy whipping cream
  • 1 cup chopped pecans

Directions

  1. Preheat oven to 350 degrees F (175 degrees C ). Mix together graham cracker crumbs, 1/4 cup sugar, and 1/4 cup melted butter or margarine. Press mixture into the bottom of a 9 1/2 inch springform pan. Bake 10 minutes. Cool. Don't turn the oven off.
  2. Bake potatoes until a knife inserted in center goes through easily, about 1 hour. Cool sweet potatoes enough to handle, peel, and puree.
  3. Transfer 1 1/2 cups of sweet potato puree to a large bowl. Add cream cheese, 3/4 cup + 2 tablespoons white sugar, sour cream and 1/4 cup cream; beat until smooth. Beat in eggs one at a time, blending well after each. Pour filling into crust.
  4. Bake until tester inserted in center comes out clean, 1 hour. Turn off the oven. Let cake stand 1 hour in oven with door ajar.
  5. Combine brown sugar and 1/4 cup butter or margarine in a heavy small saucepan. Stir over low heat until sugar dissolves. Increase heat, and bring to a boil. Mix in 1/4 cup cream, then nuts. Pour hot topping over cheesecake. Refrigerate.

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Sweet Potatoes - The Edible Sunscreen

Friday, January 27, 2012 by Cristy
Have you ever tried eating your sunscreen? Absolutely disgusting, right? Well, you're in luck! Not only are sweet potatoes loved for being naturally sweet, delicious and low in calories, they are also known as the delicious "edible sunscreen" that will keep your skin looking young and beautiful.

By eating foods that fight sun damage, such as sweet potatoes, you are giving yourself a good lather of natural sunscreen. The greatest fighters against sun damage are carotenoids such as beta carotene and lycopene, which are abundant in sweet potatoes. In addition, sweet potatoes are packed full of vitamin E, which helps protect skin cells and reduce inflammation.
  • Carotenoids are antioxidants that reduce the negative effects of UVB radiation
  • Beta carotene (what gives sweet potatoes their famous orange hue) is an antioxidant that slows the aging process and defends the skin from sun exposure
  • Lycopene protects skin against sunburn and skin cancer; it has an SPF of about 3 and is twice as effective as beta carotene

To start building up your skin's natural sunscreen, eat foods with high concentrations of beta-carotene and lycopene. Eating these foods will boost your skin's antioxidant levels and protect you against UV radiation.

Foods rich in beta-carotene: sweet potatoes, apricots, papaya, mango, carrots and beets

Foods rich in lycopene: watermelon, tomatoes, papaya, guava, red bell peppers and pink grapefruit

Sweet Potato with Beets,Greens & Almonds
ingredients
  • 1 raw beet, peeled and sliced into 1-inch sticks, steamed
  • 1 large sweet potato, peeled and cut into 1-inch cubes, steamed
  • 1/4 cup blanched almonds, toasted
  • 1/4 cup raw pumpkin seeds, toasted
  • 4 cups chopped swiss chard or kale
  • 1 tablespoon oil
  • 1 teaspoon ground coriander
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon ground fennel seed
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon dried thyme

instructions

  1. Heat oil over medium heat. Add coriander, cumin, fennel seed, turmeric and thyme. Cook and stir until fragrant, about 1 minute.
  2. Add green. Cook and stir until wilted.
  3. Add beets, sweet potatoes, almonds and pumpkin seeds. Mix well.
  4. Season with salt and pepper. Serve as a main or side dish.

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Quick and Easy Sweet Potato Cakes

Friday, January 20, 2012 by Jocelyn
Whew!! It seems like all the hubbub of the Holidays is just now starting to wane.  I feel like I have been in the kitchen since October.  It has been a lot of fun, though. In the past few weeks I have sampled dozens of dishes that really let sweet potatoes shine.  Sweet potato pies, cakes, casseroles, pancakes, quiche and more.  No matter how our sassy sweets are served, they are always guaranteed to be one of the healthiest (and most delicious) foods you can eat.Rich in vitamin A and beta-carotene, the sweet potato offers complex carbohydrates along with tons of antioxidants.  Plus they are high in fiber and have a lower glycemic index than white potatoes.

Even after all that time in the kitchen, I still look forward to cooking up tasty meals. But I am happy to keep it simple for a while.  That is why I fell in love with this recipe. Don't let exotic ingredients like chickpea flour fool you. This recipe is super easy to make.  Prep time is less than 10 minutes and the results are delicious.  The warm Indian spices are a perfect way to keep the cold of winter at bay.  For a special treat, serve with Biryani Rice.

Crispy Sweet Potato Cakes

Ingredients

  • 2 cups cooked sweet potatoes
  • 1/2 cup chickpea flour
  • 1 tablespoon garam masala
  • 1 tablespoon grated fresh ginger
  • 1/4 teaspoon salt
  • 1/4 cup chopped fresh cilantro leaves
  • 2 tablespoons yogurt
  • 2 tablespoons oil
  • Mango chutney, for serving, recipe follows
 Mango Chutney
  • 1/4 cup pineapple juice juice
  • 3 tablespoons chopped red onion
  • 1 tablespoon chopped fresh cilantro
  • 1 tablespoon chat masala (or curry powder)
  • 1/4 teaspoon salt
  • 1 large mango, cut into chunks

Directions

Mash the sweet potatoes in a bowl and then add the chickpea flour, garan masala, ginger, salt, cilantro, and yogurt. Mix well and then form into small patties about 2-inches in diameter.  Heat the oil in a large nonstick skillet over medium-high heat and cook the patties in batches so they have plenty of room to fry. Cook for about 2 minutes on each side, or until they are golden and crispy and cooked through.

Yield: 14 cakes

Chutney
Place the juice, onion, cilantro, chat masala, and salt in a food processor and process to a paste. Add the mango and pulse until the chunks are coarsely chopped. Chill until ready to serve.

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The Sweet Potato Solution to Your New Year's Resolution

Tuesday, January 10, 2012 by Cristy
It happens every year. During the first week of January the gym is overloaded, classes are jam-packed and the quest to obtain an available treadmill is bloodthirsty and cutthroat. Everyone makes that typical resolution on January 1st to lead a healthier lifestyle. Whether it's to loose weight, exercise more or eat healthier, this "New Year's" resolution dwindles down to a 2 week challenge. Come mid-January the gym is back to its steady pace and those newfound fitness fanatics have gone astray. People generally slip back into their old habits and the resolution vanishes. The fact is- lifestyle changes require commitment and time, they don't happen instantly. It's best to set long and short term goals that are reasonable and will stick.

Swapping a white potato for a sweet potato is a small simple way you can keep up with your new year's resolution. Don't be one of those mid-January quitters. Let sweet potatoes be the solution to your new year's resolution!

What exactly makes the sweet potato an ideal weight loss food?
  • Low in calories, only 103 per medium backed sweet potato
  • Rich in fiber, keeps you fuller longer. Fiber also keeps your bowels healthy and lowers cholesterol
  • Naturally sweet, which helps keep that sweet tooth satisfied without loading on calories
  • Made up of complex carbohydrates (energy) that is released at a steady pace for a constant source of vitality
Here is a healthy vegetarian recipe I found on Greatist.com. These mushroom caps loaded with sweet potatoes, kale and quinoa will be sure to keep you satisfied - physically and mentally!

Quinoa & Sweet Potato Stuffed Mushrooms
(serves 6)

Ingredients
  • 6 portobello mushroom caps, whole
  • 2 cups cooked quinoa, red or white (prepared according to package directions)
  • 4 sweet potatoes, cut into 1/2 cubes
  • 2 tablespoons olives oil (plus extra for drizzling!)
  • 3 cups greens (spinach or kale work well)
  • Salt and pepper
What to do:
  1. Heat oven to 450 and line a rimmed sheet with foil (for easy cleanup).
  2. Toss sweet potatoes with oil, salt, and pepper on the baking sheet. Bake for 30-40 minutes, flipping halfway through, until pieces are golden-brown and cooked through.
  3. Just before the sweet potatoes are done cooking, remove sheet from oven and throw the spinach on the pan (or on top of the sweet potatoes, really). Place back in oven for the last 2-3 minutes.
  4. Once spinach is wilted, remove pan from oven and cool until veggies are cool enough to handle.
  5. In a medium bowl, mix quinoa, sweet potatoes, and greens. Season with salt and pepper. Set aside.
  6. Time to prepare the mushroom caps: With a damp paper towel, gently wipe the mushroom caps to remove any extra dirt.
  7. Brush both sides of mushrooms with olive oil, and place smooth side down on the baking sheet.
  8. Fill the caps: spoon the quinoa and sweet potato mixture into the caps, mounding slightly in the center
  9. Drizzle with olive oil, sprinkle with salt and pepper, and bake at 400 for 15-25, or until mushrooms are cooked through.

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Start a New Tradition

Thursday, January 05, 2012 by Jocelyn

Most of us are still recovering from the hustle and bustle of the holiday season. Now its time to turn away from the stresses of the last few months and cook something quick and easy. What we really need is something light and summery, but also something familiar and comforting. The best type of food to fight the winter blahs should be healthy, but in a stealthy way. It needs to taste great too!

This weeks recipe meets all those demands and keeps on giving. It is Sweet Potato Salad. Putting a new spin on traditional potato salad, this recipe subs in our favorite sweets where white potatoes might be expected. Also going out the door is the over-abundant mayo. Instead  we are going to use a delicious Dijon vinaigrette that is more healthy, more tasty and much more satisfying. Best of all, you can whip up your own batch in just a few minutes. I guarantee this will become your new "traditional" potato salad. Make extra, your friends and families will thank you.

Sweet Potato Salad
  • 3 medium sweet potatoes (about 1 1/2 pounds), peeled and cut into 3/4-inch pieces
  • 3 tablespoons cider vinegar
  • 2 tablespoons sweet pickle relish
  • 2 teaspoons Dijon-style mustard
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup Crisco® vegetable oil
  • 2 green onions, sliced (about 1/4 cup)
  • 1/4 cup finely chopped red pepper
  1. Place the potatoes into a 3-quart saucepan and add water to cover. Heat over medium-high heat to a boil. Reduce the heat to low. Cook for 15 minutes or until the potatoes are tender. Drain the potatoes well in a colander. Let cool for 10 minutes.
  2. Beat the vinegar, relish, mustard, black pepper and oil in a large bowl with a fork or whisk. Or combine all the ingredients into a jar or cruet and give 'em a shake.
  3. Add the warm potatoes, onions and red pepper, if desired, and toss to coat.
  4. EAT WARM OR CHILLED
  5. ENJOY

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