Recipes for Sweet Potatoes
Bake and mash the sweet potatoes (whatever quantity is sufficient for your meal; 1 large sweet potato=1 c. mashed). Add butter, honey, cinnamon, and salt and pepper, according to your tastes. Mix in a few Tbsps. Wheat flour to thicken (optional). Mix in cranberries and oats (as much as you like). Serve warm.
Taken from Outpost Natural Foods in Milwaukee.
6 medium beets, peeled and cut into chunks
2 1/2 Tbsp olive oil, divided
1 tsp garlic powder
1 tsp kosher salt
1 tsp ground black pepper
1 tsp sugar
3 medium sweet potatoes, cut into chunks
1 large sweet onion, chopped
Preheat oven to 400 degrees F (200 degrees C). In a bowl, toss the beets with 1/2 tablespoon olive oil to coat. Spread in a single layer on a baking sheet. Mix the remaining 2 tablespoons olive oil, garlic powder, salt, pepper, and sugar in a large resealable plastic bag. Place the sweet potatoes and onion in the bag. Seal bag, and shake to coat vegetables with the oil mixture. Bake beets 15 minutes in the preheated oven. Mix sweet potato mixture with the beets on the baking sheet. Continue baking 45 minutes, stirring after 20 minutes, until all vegetables are tender.
Recipe from AllRecipes.com
A great slow cooker meal! You can substitute the regular potatoes in this recipe for sweet potatoes.
4 large carrots, peeled and chopped into 2-inch chunks
1 yellow onion, peeled and coarsely chopped
4 brown baking potatoes, chopped in 2-inch chunks (I don’t usually peel) – (sweet potatoes work too!)
4 Italian-flavored sausage, sliced in 1-inch pieces
1 cup beef broth
So this one isn’t a quick, last minute salad. On the other hand, it is simple and a perfect substitute for a traditional potato salad. What’s more, it’s loaded with antioxidants and can be made a day ahead of time. Serves 6
3 medium-sized sweet potatoes (1 ½ – 2 pounds)
½ c. walnut oil or extra-virgin olive oil (walnut oil makes it extra special)
1 large clove garlic, minced
3 Tbsp. fresh lemon juice
2 Tbsp. raspberry vinegar
1 tsp. salt (or more, to taste)
1 Tbsp. dry mustard
1 Tbsp. honey
1 bunch (1 ½ pounds) broccoli – cut into 1-inch pieces and/or small florets
Freshly ground black pepper to taste
Garnish with 1 c. chopped toasted pecans
Peel the sweet potatoes, cut them in halves or quarters, and then dice. Cook them in a steamer over boiling water while you prepare the marinade. (Keep your eye on the sweet potatoes, so they don’t overcook.) In a medium-large bowl, combine the oil, garlic, lemon juice, vinegar, salt, mustard, and honey, and whisk until well-blended. As soon as the sweet potatoes are tender (but not mushy), add them, still hot, to the marinade. Mix gently. Steam the broccoli spears until bright green and just tender. Rinse under cold running water to stop the cooking, then drain and dry the broccoli pieces completely. Lay them carefully on top of the sweet potatoes. Cover tightly, and marinate for several hours. (Chilling is optional. This dish tastes good cold or at room temperature.) Within about 15 minutes of serving, mix in the broccoli from the top of the sweet potatoes. (If the broccoli comes into contact with the vinegar too soon, its beautiful green color will fade.) Season to taste with black pepper, and serve garnished with thin slices of green apple and chopped, toasted pecans, if desired.
Recipe from the Outpost Exchange
For those who fear piecrust, here’s a crust that is pressed into the pan. It is a rich combination of pastry and coconut. There is also coconut and coconut milk in the filling. Serves 6.
Crust:
1 1/3 c. unbleached all-purpose flour
2 Tbsp. sugar
½ tsp. salt
6 Tbsp. butter, cut into pieces
¼ c. sweetened flaked coconut
1 large egg yolk
2 Tbsp. cold water
Filling:
2 c. cooked mashed sweet potatoes
2 large eggs
1 ¼ c. regular coconut milk
1/3 c. sugar
1 tsp. pure vanilla extract
1 tsp. ground cinnamon
½ tsp. ground ginger
½ tsp. salt
¼ c. sweetened flaked coconut
Preheat oven to 425 degrees F. To make the crust, combine flour, sugar, and salt in food processor and pulse to mix. Add the butter and pulse until the mixture resembles coarse crumbs. Pulse in the coconut. With the motor running, add the egg yolk and water and process until the mixture forms a ball. Pat the dough into a 9-inch pie pan. Make a flute rim at the top edge of the crust. To make the filling, combine the sweet potatoes, eggs, coconut, milk, sugar, vanilla, cinnamon, ginger, and salt in a food processor and process until smooth. Pour into the crust. Sprinkle the coconut over the top. Bake for 10 min. Lower the heat to 300 degrees F. and continue to bake for 50 min., until the filling is firm and set. Serve warm or cooled.
Recipe from Serving Up the Harvest by Andrea Chesman.
Craving chocolate every minute? Maybe it’s magnesium you need! Both spinach and black beans are high in this essential nutrient. Be sure to tuck the goat cheese between the hot beans and other ingredients so it gets melty and creamy!
Makes 4 burritos
1 (15 oz). can flavored black beans, regular or refried
1 large sweet potato, chopped
¾ tsp. ground cumin, divided
¾ tsp. chili powder, divided
5 oz. baby spinach
½ c. chopped onion
1 clove garlic, minced
2 tsp. olive oil, divided
Salt and pepper to taste
4 large tortillas, corn or flour
4 oz. goat cheese crumbles
Heat oven to 400 degrees. Chop sweet potato into ¾ inch cubes, toss with 1 tsp. olive oil, ½ tsp. cumin, ½ tsp. chili powder and salt and pepper to taste. Roast in a shallow baking pan until fork tender, about 20 min. Meanwhile, heat 1 tsp. olive oil in sauté pan. Add onions, ¼ tsp. ground cumin, and ¼ tsp. chili powder and cook until onions are translucent. Add garlic and sauté until garlic just starts to soften then add spinach. Saute until spinach is wilted and cooked down, being careful not to burn garlic. Assemble burritos by layering drained black beans or refried beans, then goat cheese, sweet potatoes and spinach mixture. Serve with your favorite salsa or hot sauce.
Recipe from Outpost Exchange (February 2010)
Here’s a way to use the “power vegetables” sweet potato and red bell pepper in a satisfying vegetarian pasta dish. Any fresh herbs you have on hand, like basil, oregano, sorrel or chives, can be substituted for the tarragon. Serve with a garden salad.
8 oz. whole-wheat angel hair pasta
2 Tbsp. extra-virgin olive oil, divided
4 cloves garlic, minced
3 c. shredded, peeled sweet potato (about 1 medium)
1 large red bell pepper, thinly sliced
1 c. diced plum tomatoes
½ c. water (if needed)
2 Tbsp. chopped fresh parsley
1 Tbsp. chopped fresh tarragon
1 Tbsp. white-wine vinegar or lemon juice
¾ tsp. salt
½ c. crumbled goat cheese
Bring a large pot of water to a boil. Cook pasta until just tender, 4 to 5 min. or according to package directions. Meanwhile, place 1 Tbsp. oil and garlic in a large skillet. Cook over medium heat, stirring occasionally, until the garlic is sizzling and fragrant, 2 to 5 min. Add sweet potato, bell pepper, tomatoes and water (if needed) and cook, stirring occasionally, until the bell pepper is tender-crisp, 5 to 7 min. Remove from the heat; cover and keep warm. Drain the pasta, reserving ½ c. of the cooking water. Return the pasta to the pot. Add the vegetable mixture, the remaining 1 Tbsp. oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese; toss to combine. Add the reserved pasta water, 2 Tbsp. at a time, to achieve the desired consistency.
You can vary the veggies, but try to include at least one sweet vegetable (carrot, sweet potato, and parsnip) and one with a stronger flavor (turnip or rutabaga). The natural sweetness of the veggies and garlic develops with the slow roasting.
6-8 c. winter vegetables: potatoes, sweet potatoes, carrots, turnips, parsnips, rutabagas, beets, winter squash (peeled and cut into 1-inch pieces or slices ½-inch thick)
2 Tbsp. oil
1Tbsp. dried or 3 Tbsp. fresh herbs such as rosemary, thyme, parsley, oregano
Toss ingredients together (keep onions separate, as they will roast faster; add them to the pan 10 min into the baking time). Spread in a single layer on greased baking pans. Roast in a preheated oven at 425 F until tender, 30-45 min, stirring occasionally. Season with salt and pepper. Serve with roasted garlic sauce.
Roasted garlic: Remove loose papery layers from outside of a whole garlic bulb but do not peel. Slice off top of the bulb, exposing the tip of each clove. Place on a square of aluminum foil and drizzle with 1 Tbsp. olive oil or just season with salt and pepper. Wrap tightly and bake alongside veggies until tender.
Roasted garlic sauce: Bake one head of garlic as directed. Squeeze soft roasted cloves into a small bowl, mash with fork, and stir in ¾ c. plain yogurt. (Try this sauce as a raw veggie dip.)
2 large, organic sweet potatoes olive oil
1 tsp sea salt 2 cloves minced garlic
1 tsp dried rosemary 1/2 tsp paprika
1/2 tsp freshly ground black pepper
For the delectable dip, you’ll need:
3Tbsp enzyme-rich mayo (follows) 1 tsp raw apple cider vinegar
1/2 tsp chipotle chili powder 2 Tbsp of finely chopped fresh cilantro
First, pre-heat your oven to 425F degrees. Next, cut the sweet potatoes into fries no more than 1/2 in. thick. In a mixing bowl, combine the olive oil and spices. Now, stir in the potatoes until they’re evenly coated. Put them in single layer on a large baking sheet. Set a kitchen timer for 20 minutes. When it goes off, turn your fries over, then set the timer for another 20-25 minutes, depending on how crispy you want them. In the meantime, combine all the dip ingredients in a small bowl. Stir it together until creamy and smooth. When your fries are done, remove them from the oven and serve hot with a healthy dollop of dip.
So this one isn’t a quick, last minute salad. On the other hand, it is simple and a perfect substitute for a traditional potato salad. What’s more, it’s loaded with antioxidants and can be made a day ahead of time.
3 medium-sized sweet potatoes (1 ½ – 2 pounds) ½ c. walnut oil or extra-virgin olive oil
1 large clove garlic, minced 3 Tbsp. fresh lemon juice
2 Tbsp. raspberry vinegar 1 tsp. salt (or more, to taste)
1 Tbsp. dry mustard 1 Tbsp. honey
1 bunch (1 ½ pounds) broccoli – cut into 1-inch pieces and/or small florets
Freshly ground black pepper to taste Garnish with 1 c. chopped toasted pecans
Peel the sweet potatoes, cut them in halves or quarters, and then dice. Cook them in a steamer over boiling water while you prepare the marinade. (Keep your eye on the sweet potatoes, so they don’t overcook.) In a medium-large bowl, combine the oil, garlic, lemon juice, vinegar, salt, mustard, and honey, and whisk until well-blended. As soon as the sweet potatoes are tender (but not mushy), add them, still hot, to the marinade. Mix gently. Steam the broccoli spears until bright green and just tender. Rinse under cold running water to stop the cooking, then drain and dry the broccoli pieces completely. Lay them carefully on top of the sweet potatoes. Cover tightly, and marinate for several hours. (Chilling is optional. This dish tastes good cold or at room temperature.) Within about 15 minutes of serving, mix in the broccoli from the top of the sweet potatoes. (If the broccoli comes into contact with the vinegar too soon, its beautiful green color will fade.) Season to taste with black pepper, and serve garnished with thin slices of green apple and chopped, toasted pecans, if desired. Serves 6.
The Garden of Weedin' 