Scrub/wash sweet potatoes. Prick with a fork.
Bake at 350/375 degrees, 45-60 minutes 'til tender.
Split in half. Mash insides with fork; drizzle with tahini, fresh lemon juice and cracked black pepper.
Did you know?
Sweet Potatoes are high in fiber, vitamins A + C, potassium, & folic acid. They're a staple of the traditional Okinawan diet (a Blue Zone). Before World War II (and the onslaught of western diets), Okinawans got a whopping 70% of daily calories from sweet potatoes!
Dan Buettner reports: Okinawans eat purple sweet potatoes, including the leaves--eaten as greens in miso soup. Like other sweet potatoes, they contain anti-oxidants, called sporamin, which possess a variety of potent anti-aging properties.
This past week has been bitterly cold, which leads me to warm, comforting soups--as well as something sweet and chocolaty.
Chunky Veggie Soupby Arlene Holtz (p. 84 of my book).
1 onion, chopped
3 garlic cloves, minced
½” fresh ginger, peeled/minced
1 tbsp cumin
1 tsp turmeric
½ tsp coriander
salt/pepper to taste
3 large carrots, chopped
3 celery ribs, chopped
½ head red cabbage, cut in chunks
3-4 potatoes, diced
6 c vegetable broth
In large saucepan, sauté onions, garlic, ginger in water or broth until partially cooked. Add cumin, turmeric, coriander. Add salt/pepper. Add carrots, celery, cabbage; sauté briefly. Add potatoes and broth. Bring to boil; simmer on low until vegetables are cooked (about 30 min.). Adjust spices to taste.
Curried Squash and Apple Soup from Forks Over Knives: The Cookbook, p. 98. This is my new "favorite soup." I made it chunky and thick. For me, it has just the right amount of sp...
On a cool morning today, I decided to make Chunky Apple-Berry Sauce with fresh local apples in my refrigerator:
Cut apples (with skin) into chunks (I used a combination of Macintosh & Empire). Place in pot with 1-2 inches of water. Squirt fresh lemon juice. Bring to boil, then low simmer until apples are soft (approx. 25 min.) Add pumpkin pie spice or cinnamon to taste. Add frozen mixed berries and chopped walnuts.
I just put some on spicy curry sweet potato soup for lunch. I'll be adding to my morning oatmeal tomorrow. SO GOOD!!
I make a double batch, freezing bars in plastic sandwich bags to grab and take with me, as needed.
1 c. ground oats (grind in blender)
1 c. whole oats
2 ripe bananas
½ c. unsweetened applesauce or canned pumpkin
¼ c. nondairy milk of your choice
½ tsp. vanilla extract
½ tsp. bkg. soda
1 tsp. bkg. powder
½ tbsp. pumpkin pie spice or cinnamon
½ c. berries (fresh/frozen) or dried fruit/nuts
Preheat oven 350F. Line 8 x 8" pan with parchment paper or use silicon pan. Place oats in bowl. In blender, mix until smooth: bananas, applesauce/pumpkin, milk, vanilla, bkg. soda, bkg. powder, pumpkin pie spice/cinnamon. Fold wet into dry ingredients. Add berries, dried fruit, or nuts. Bake about 23-25 minutes; be careful not to over bake!
Beans and Greens: Using a small amount of water or veggie broth, sauté onions, minced garlic, mushrooms, and chopped fresh or jarred red peppers. Add 1 box or jar of diced tomatoes, 1 can white beans, spinach or other green of your choice, chopped black olives, and Italian seasoning. Heat and serve over pasta or grain.
Quinoa and Mixed Vegetables: Cook 1 cup quinoa according to package directions. Add 1 14-oz. box of can diced tomatoes, 1 can drained black beans, 1 lb. frozen mixed vegetables. Add jarred salsa, smoked paprika or other spice, to taste. Heat and serve.
Example of a hearty, yet simple and appealing meal for guests:
Bean chili + baked acorn squash stuffed with rice (cooked with onions + celery + peppers + raisins) + mixed vegetable salad + chunky applesauce + bakery raisin/oatmeal bread.