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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!

Chickpea Salad; A Perfect Pantry Recipe

The term “salad” does not do justice to this delicious, warm dish. It is tasty, tangy and full of the flavors of the Mediterranean. You could improvise and add a few olives, capers, or even Feta, but you may not want to; it is perfect just the way it is.

The real beauty of this recipe is that all of the items are “pantry” items; things you would likely have with no special shopping required. It is a great way to use up the last of head of celery, limp or not, carrots, fresh or not. And BTW, it is good for you!

Ingredients:

  • 2 carrots, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • ½ onion, diced
  • ½ cup white wine (optional)
  • 1-3 tomatoes, chopped or pureed (canned tomatoes can be used)
  • 3- 8 leaves chard, chopped, stalk included
  • 2 cans chickpeas, drained  – any other kind of beans can be used in addition or substituted
  • Juice of 2-4 lemons
  • ¼ cup extra virgin olive oil
  • Sea salt to taste
  • Chopped cilantro or parsley for garnish

Directions:

  1. Sweat carrot, celery, chard stalk, onion, and garlic until they are slightly soft.
  2. Add wine, and sauté for 2-3 minutes.
  3. Add tomato, and cook for an additional 5-7 minutes.
  4. Add chard leaves, beans, and cook for a few more minutes, until chard is cooked.
  5. Turn off the heat, and add lemon juice, olive oil, and salt.
  6. Put in a serving bowl, and garnish with fresh cilantro or parsley.

ENJOY!

Burrito in a Bowl

Ok, this is not really a burrito although it does have all of the best components– minus the ones that you would not think you would never miss. It has no tortilla, no cheese, no sour cream, and does not require rice. I LOVE burritos, and this recipe TOTALLY satisfies my desires for the more authentic version. As an added bonus, I feel good after I have this one.

To start, cook up some of your favorite burrito filling (chicken, pork, carne asada (steak), beans, or even grilled vegetables). I usually make a combination of seasoned ground beef (or buffalo) and kidney beans and I always make enough so that I can have a quick lunch or simple dinner without having to cook again.

Burrito in a Bowl – serves 4

Ingredients:

“Filling”:
* 1 lb ground beef (substitute buffalo, elk, ostrich, or even turkey for a lower fat alternative)
* 1 15oz can organic kidney or black beans, rinsed and drained
* 1 medium onion, diced
* 3 cloves garlic, minced
* 1 1/2 teaspoon cumin
* 1 1/2 teaspoon chili powder or other Mexican meat seasoning
* 1 tablespoon olive oil

Other components:
* 2 cups cooked brown rice
* non-fat Greek style yogurt
* salsa (make your own or use pre-made)
* 1-2 avocados
* cilantro and minced onion for garnish – optional

Directions:
-Saute onion and garlic in a skillet over a medium heat until it is translucent and aromatic.
-Add the meat and break it up into pieces. When it is about 1/2 cooked, add the cumin and chili powder.
-Continue cooking until the meat is completely cooked. Add the beans and mix thoroughly to incorporate.
-Taste for seasoning, add salt if desired.

To assemble the burrito heat the rice and put 1/2 cup (or desired amount) in a bowl. Top with 3/4 cup of “filling”. Add a dollop of yogurt, salsa to taste and diced avocado. Sprinkle finely minced onion and cilantro on top.

Enjoy!

4-Bean Salad


This is a fabulously easy recipe that adds variety and contrast to almost any meal. It is perfect for your home-cooked meals, salads, or even as a snack. It is an excellent accompaniment to a BBQ, and a perfect pot luck dish; It is fast and easy, keeps well, and is inexpensive too.
An added benefit is that it is extremely high in fiber, a dietary component that is often severely lacking in the modern American diet. Beans are a protein rich, high fiber superfood. This recipe will help you fall in love with BEANS if you are not already!

You can cook your own beans if you would like, the finished product will be even better if you do. Canned will work just fine though. Do be sure to choose organic whenever possible!

4-Bean Salad

Ingredients:
1 15-oz can cannellini beans, rinsed and drained
1 15-oz can kidney beans, rinsed and drained
1 15-oz can garbanzo beans, rinsed and drained
½ lb green beans steamed and cut into 1 inch pieces
1 celery stalk, chopped fine
1/2 red onion, chopped fine
¼ cup fresh, finely chopped flat-leaf parsley
1/3 cup apple cider vinegar
1T honey
1/4 cup olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper

Directions:
1. In a large bowl mix the beans, celery, onion, parsley.

2. In a separate small bowl, whisk together the vinegar, honey, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat.

3. Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.

Serves 4 to 8. – Keeps well for up to a week sealed in an airtight container.

French Lentils with Feta

French lentils with Feta

This is such a yummy dish I get raves every time I make it. I feel a little guilty though, because it is SO easy to make. It does not take long either. French lentils cook quickly, requiring only about 20 minutes to cook! This dish keeps well, so make enough to have some leftovers. The flavors develop once all of the ingredients are in, so don’t be too quick to add more salt. Also, all you would have to do to make this recipe vegan is omit the feta; just add a bit more of the other stuff. It still comes out a real winner!

Ingredients:
• 5 cups cooked **French lentils, cooled
• 1 15oz jar marinated artichoke hearts, drained and cut into smaller pieces, liquid reserved
• 1/2 C sun dried tomatoes, cut into thin strips
• 1/2 medium red onion, diced
• 1 bunch parsley, chopped (about 1 cup)
• 8oz crumbled feta cheese
• Freshly ground pepper
• Salt only if necessary – the feta and artichokes usually have enough salt for the whole dish

Directions:

1. Begin with a bowl full of cooled lentils. These can be made a day or two ahead.
2. Add artichoke, tomatoes, parsley, onion, and mix well.
3. Add crumbled feta and pepper and mix some more.
4. Taste for seasoning. Add salt if desired, or add some of the reserved artichoke marinade.

**How to cook the lentils
Rinse lentils thoroughly. Place in a pot with water to cover more than twice the depth of the lentils. Bring to a boil, then reduce heat and simmer, partially covered, until lentils are just tender, 12 to 20 minutes. Drain and let cool uncovered.