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Easy Sweet Potatoes

Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene with a superior ability to raise our blood levels of vitamin A. This benefit may be particularly true for children. They come in many colors and varieties, all of which are nutritional goldmines. It’s important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable.

(FYI: A true yam is a root vegetable belonging to the Dioscorceae family. Sweet potatoes belong to the Convolvulaceae family. It is sweet potatoes we find in the grocery stores although the long orange flesh varieties are often called yams anyway.)

Method #1 My absolute favorite way to make sweet potatoes (and I do prefer the orange flesh varieties for this one) is to scrub them well and put them in a 350 oven for 1.5 hrs. until they are soft all the way through. Remove from oven and allow to cool. Store them uncovered in the refrigerator for up to a week. They taste like candy and can be eaten as a snack or as a side to any meal.

That almost isn’t a recipe. See, I told you it was easy.

Method #2 My second favorite way to make sweet potatoes is to peel them and cut them into 3/4″ chunks. Toss them lightly with olive oil and spread them in a baking pan. Bake for 20 minutes in a 375 oven. This is a better method when you have to get diner on the table in a hurry. Store the leftover in an airtight container for up to a week in the fridge.

Some nutritional benefits from sweet potatoes simply may not be achievable unless you use steaming or boiling as your cooking method. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling.

Method #3 This may well be the most nutritious of the 3 methods. Peel and chunk the sweet potatoes. Place chunks in a steamer basket above an inch of rapidly boiling water. Cover tightly and cook for 5-7 minutes or until chunks are soft enough to pierce easily with a fork.

And when picking out your cranberries, be SURE to get organic! Find out why.

ENJOY!

Spicy Pork Tenderloin

This is a ridiculously easy recipe. Done right pork tenderloin is tender and juicy. It is also easy-to-find, very low in fat, and quick to cook. If you have one frozen it will thaw quickly, so you can definitely consider this a Pantry Perfect Recipe! You can cook it on the grill or in the oven, it is perfect either way. It goes well with just about anything and makes great leftovers. Sauteed greens and mashed potatoes sound good to me right now….yum!

Ingredients:

  • 2 T. Thai hot sauce (Sriracha is my favorite)
  • 2 T. Honey
  • 1 t. Garlic powder
  • Salt and pepper
  • 1 Pork tenderloin

For glaze

  • 2 teaspoons arrow root powder OR ½ teaspoon glucomannan powder as a thickener
  • 1 c boiling water

Directions:

  1. Make a glaze with Thai hot sauce, honey, garlic powder, s&p. Rub all over pork.
  2. Roast at 350° until done (20 -40 minutes depending on size) or cook on the grill. Do not over cook.
  3. Deglaze pan (or use juices from grilled meat) and add thickener cook a minute then add water slowly whisking until sauce is smooth.

Enjoy!

 

Turkey Patties

I am calling these patties and not burgers because they are not designed to be eaten between two slices of bread. They are delicious just as they are; on a plate, as a clean lean protein. Add some vegetables, some lentil salad, a green salad, and you have a meal that will fit in well with just about any diet plan.

Ingredients:
1.5 lbs ground turkey
1 C shredded carrot
1 small onion chopped fine
2 tsp. cumin
1 Tbs chili powder
2 tsp. garlic powder
1 tsp. salt
Season with pepper

Directions:
Mix all ingredients together well and form into patties – it will make 4 large, or 5 medium sized burgers. Cook in a hot skillet the same way you would a hamburger.

Tom Kai Gai

This is the classic Thai chicken coconut milk soup. It is superbly easy to make, and wonderful as a meal or side dish. It is also great for easing a sore throat or beating a cold.

Ingredients
8oz sliced chicken breast
1 C water
1 large can (20 oz) coconut milk
½ -1T tom kai paste
15 thin slices galangal
1 stalk lemon grass
5  Kaffir lime leaves, shredded
1 T palm sugar
3 T fish sauce
3 T lime/lemon juice
chili flakes to taste
Cilantro

Directions
1. Bring water to a boil.
2. Add lemon grass, kaffir lime leaves, galangal, and chicken. Simmer for 7 minutes.
3. Turn down the heat and add the coconut milk.
4. Flavor with lemon juice, sugar, chili flakes, and fish sauce.
5. Serve with cilantro on top

Vegan version:

Ingredients
8oz sliced tofu
1 C water
1 large can (20 oz) coconut milk
½ -1T  tom kai paste
15 thin slices galangal
1 stalk lemon grass
5  Kaffir lime leaves, shredded
1 T palm sugar
3 T lime/lemon juice
chili flakes to taste