Tag Archive for: sweet potatoes

Sweet Potato & Black Bean Kale Salad

22 Mar 2017/0 Comments/in Nutrition /by Sara Sullivan

Kale is on every menu these days.

Please don’t pass this one off. It’s not a trend and there is a reason it will never go away. We all know it is healthy but it also is incredibly versatile, delicious and holds up to heartier fillings that your average mixed greens.

Sweet and savory with a subtle tang and kick of heat, the flavor profile for this beauty is insane.

As you can see, what we have here is basically a deconstructed sweet potato and black bean burrito. There’s protein packed black beans, sweet potatoes, cabbage, cilantro and creamy avocado, all on a bed of kale that’s been massaged until it’s gloriously soft. The richly textured salad is then topped with crunchy pumpkin seeds and salty goat feta. Long story short, this hearty, nutrient-packed meal is ridiculously delicious.

Not to go full hippy on you, but giving your kale a little massage will completely change your life.

It has a magical transformational effect on the leafy green, tenderizing it and making it softer and easier to chew. Sure, massaging your greens may sound odd, but I promise it’s far less creepy than you may believe. And once you try this simple technique, you’ll be excited to eat more of this leafy green.

Please note that next day leftovers are even better than the original batch.

Sweet Potato & Black Bean Kale Salad

For the salad:
1 tablespoon olive oil
1 large sweet potato, peeled and chopped
salt and pepper, to taste
1 large bunch kale, stems removed and chopped
1 (15 oz) can black beans, rinsed and drained
1 cup finely chopped red cabbage
1/3 cup pumpkin seeds
1/4 cup chopped cilantro
1 large avocado, diced
1/3 cup crumbled goat feta (optional)

For the lime vinaigrette:
1/4 cup extra virgin olive oil
1/4 cup fresh lime juice
1/2 teaspoon cumin
1 clove garlic, minced
pinch of cayenne pepper (optional)
Salt and black pepper, to taste

Preheat oven to 425 degrees F. Place sweet potatoes on a baking sheet. Drizzle with olive oil and season with salt and black pepper, to taste. Roast in the oven for 30-35 minutes or until sweet potatoes are tender. Remove from oven and set aside.

To make the lime vinaigrette, whisk together the olive oil, lime juice, cumin, garlic and cayenne (if using) in a small bowl or jar. Season with salt to taste.

Place chopped kale in a large bowl and drizzle with the dressing. Massage the kale with your hands, rubbing in the dressing, for about 2 minutes. When the sweet potatoes are at room temperature, add them to the kale. Add the black beans, cabbage, cilantro, avocado, goat feta and gently toss. Garnish with pumpkin seeds.

Sheet Pan Fajitas with Roasted Red Pepper Sauce

21 Feb 2017/0 Comments/in Nutrition /by Sara Sullivan

Full disclosure, I’ve devoured these fajitas for three meals in the past 48 hours.

And it has been glorious. Friends, I’m obsessed with this method. Sheet pan dinners are crazy popular right now and for good reason–they’re one-dish and hands-off, they’re quick, and clean-up is a breeze. So if you’re running in 5,000 directions over the next few weeks, you can still eat your veggies.

It’s a miracle.

Are they delicious? Yes, naturally. The fiesta veggie mixture is solidly spiced with a smoky kick and just the right amount of lime-induced zing, and I really love all the gorgeous colors. Are they simple? Yes, insanely. I’m talking 35 minutes tops from start to finish, and the hardest thing you’ll have to do is cut some veggies. Are they healthy? Above and beyond. Completely loaded with fiber and vitamin C. Plus, they happen to be low in fat, so you can feel good about crushing these on a regular basis.

Try this streamlined approach to create an instantly impressive spread for friends and family.

Sheet Pan Fajitas with Roasted Red Pepper Sauce

Seasoning
2 tsp chili powder
1 1/2 tsp ground cumin
1 tsp ground smoked paprika
Salt and freshly ground black pepper

Fajita filling
1 small sweet potato, peeled and cut into strips
1 of each red and yellow bell peppers, cored and sliced into strips
1 zucchini, cut into strips
1 medium red onion, halved and sliced from top to root
1 jalapeno, sliced
2 cloves garlic, minced
3 Tbsp olive oil
2 Tbsp fresh lime juice

For serving
8 corn tortillas or lettuce leaves
Avocado slices or guacamole, diced tomatoes, cilantro, Roasted red pepper sauce (recipe below)

Directions: Preheat oven to 425 degrees.

For the seasoning: In a small mixing bowl mix together chili powders, cumin, smoked paprika, 1tsp salt and 1/2 tsp pepper, set aside.

For the fajitas filling: Spread sweet potatoes, bell peppers, onion and jalapeno onto baking sheet. Drizzle olive oil over top then toss everything to evenly coat. Sprinkle seasoning evenly over veggie strips Spread into an even layer working to keep from overlapping. Roast in preheated oven, tossing once halfway through cooking, until veggies are tender, about 20-25 minutes. Wrap tortillas tightly in foil and warm in oven during last 5 minutes of fajita filling cooking.

Drizzle lime juice evenly over top of the veggie fajita filling, sprinkle with cilantro and more salt to taste and toss to coat. Serve filling warm in warm tortillas with desired toppings.

Roasted Red Bell Pepper Sauce
1 cup roasted red bell pepper
2 tbsp. Greek yogurt, sour cream or unsweetened almond milk
1/4 cup chopped cilantro
1 tbsp. lime juice
1 clove garlic
salt to taste

Combine all ingredients in a high speed blender an blend until smooth. Store covered in the refrigerator for up to 3 days.

Smoky Lentil Stuffed Sweet Potatoes with Avocado

15 Dec 2016/0 Comments/in Nutrition /by Sara Sullivan

Meet your new favorite dish.

Sometimes, all you want is a filling, hearty, yet healthy meal that is easy to make without sacrificing flavor. This is exactly what this recipe is about. The filling in these bad boys is simply lentils cooked with crushed tomatoes, onions, garlic and smoked paprika.

Creamy, earthy, sweet, savory …..

and a good reminder that I should be using smoked paprika more often. It’s such a star in vegetarian cooking, bringing depth and flavor that I would actually compare to a meatless bacon flavor. I love this lentil filling in everything from tacos and burrito bowls to lettuce wraps, but stuffed in a roasted sweet potato, topped with a layer of avocado, jalapenos and smothered in fresh salsa?

So good.

Smoky Lentil Stuffed Sweet Potatoes

1 tbsp. extra virgin olive oil
1 cup chopped onion
1/2 tsp. – 1 tsp. smoked paprika, depending on how smoky you like it
1 clove garlic, minced
1 cup green lentils, rinsed and drained
2 1/2 cups vegetable broth
1 1/2 cups pureed tomatoes
4 medium sweet potatoes, scrubbed clean
Garnish: avocado, cilantro, jalapenos, cherry tomatoes, and/or salsa

For Sweet Potatoes: Preheat the oven to 375F. Prick the sweet potatoes all over with a sharp knife. Set them on a baking sheet and roast for 40 minutes, or until tender.

For the Smoky Lentils: In a deep saucepan, bring olive oil to medium high heat. Stir in onion and cook for 5 minutes until translucent. Add smoked paprika, garlic and lentils and stir to coat and combine, cook for 2 minutes. Add vegetable broth and pureed tomatoes. Bring to a light simmer, then cover and cook for 40 minutes, stirring several times throughout. Remove lid, and taste. Lentils should be soft and liquid should be absorbed.

To serve, split each sweet potato down the middle length wise. Smash the insides of the sweet potatoes a bit. Then fill each up to the brim with lentil goodness. Top with lots of avocado, jalapenos or hot sauce and any other toppings that please you. Enjoy!

Sweet Potato Nachos

05 Oct 2016/0 Comments/in Nutrition /by Sara Sullivan

Layer upon layer of fiesta flavor!

If you’re in the mood for conveniently bite-sized scoops with a delicious savory-sweet flavor, loaded down with flavorful toppings, then you’re in luck. The heavenly nature of crispy baked sweet potato rounds piled high with crunchy red bell pepper, fresh cilantro, black beans, sweet corn, sweet mango, chunks of creamy avocado & goat feta, is almost too much to bear. It is one absurdly delicious meal, and my family’s reaction pretty much sums things up for me.

A major crowd pleaser.

What I love most about this nutrition-packed vegetarian game-day snack or meal is that it’s not only incredibly hearty and satisfying, they’re totally customizable to what you like. You can use any kind of your favorite salsa for this. Go fruity with a pineapple salsa if you like it sweet, or stick with a more classic tomato-based version and feel free to drizzle hot sauce on top for an extra kick. This quick 30-minute meal is perfect for cooking for your friends on the weekend, or just enjoying after a busy day.

You deserve to experience these.

Sweet Potato Nachos
2 medium sweet potatoes, sliced into ¼-inch rounds
1 tbsp. olive oil
Pinch of sea salt
1 cup black beans, drained and rinsed
¼ cup corn kernels
¼ cup red bell pepper, chopped
¼ cup fresh mango chunks
¼ cup salsa
¼ cup fresh cilantro
¼ cup goat feta, crumbled (optional)
1 avocado, chopped
1 jalapeno, sliced (optional)
Fresh lime, sliced

Preheat oven to 400F. Line a baking sheet with parchment paper. Arrange the sweet potato rounds in a single layer on the baking sheet and drizzle with olive oil and salt. Bake for 20-25 minutes, until slightly browned and crispy. While the sweet potatoes are cooking, prepare your toppings. Arrange the sweet potatoes on a plate and top with black beans, corn, red bell pepper, mango, salsa, cilantro, avocado, goat feta, jalapeno, cilantro, and a squeeze of fresh lime juice.

Black Bean, Corn, Sweet Potato Stuffed Bell Peppers

07 Jul 2016/0 Comments/in Nutrition /by Sara Sullivan

Salsa + chips + guacamole complete me.

I have an obsession with Southwestern food and flavors. I love the flavor profiles of these foods so much that nearly every dish I create uses cumin, jalapenos, cilantro, and involves a hefty amount of avocado. Definitely no apologies there.

With minimal effort, you can be pulling piping hot peppers from your oven tonight.

Sweet bell peppers are stuffed with a hearty filling of sweet potatoes, corn, black beans and jalapenos, and baked until tender. These are the things that dreams are made of. Spiced with a simple blend of chili powder, cumin, and smoked paprika, these peppers are bursting with flavor and texture.

Each serving contains a solid amount of fiber, protein, Vitamin-C and antioxidants.

I like to dress up my stuffed peppers with an extra sprinkling of chopped cilantro, but there’s plenty of room for creativity. Try topping these gorgeous peppers in Tabasco or adding pumpkin seeds, pickled jalapenos, a big scoop of guacamole or a dollop of Greek yogurt. I like the idea of setting out an array of toppings and letting your friends & family go nuts.

Filling + gorgeous + healthy.

Black Bean, Sweet Potato & Corn Stuffed Bell Peppers

2 teaspoons olive oil
2 cloves garlic, minced
1/2 large yellow onion, diced (about 1/2 cup)
1/2 jalapeno, seeded and diced
1-15 oz can black beans, rinsed and drained
1 large sweet potato, peeled and finely diced
1 cup corn
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 tsp. smoked paprika
salt & pepper to taste
3 large bell peppers, cut vertically and seeds removed
optional: guacamole, hot sauce, pumpkin seeds, chopped cilantro, Greek yogurt, pickled jalapenos

Preheat oven to 400 degrees F.
In a saute pan over medium-high heat olive oil. Add onions, jalapeno. and garlic and saute until the onions begin to soften and turn translucent about 4-5 minutes. Place into large bowl and set aside.

Place a medium pot over high heat and fill with water, bring water to a boil and add in diced sweet potato. Reduce heat to medium, cover, and continue to cook for about 6 minutes or until sweet potatoes are fork tender. This might take more or less time depending on how small you cut your sweet potatoes. Once tender, drain water from sweet potatoes and place into bowl with onion mixture. Gently stir in black beans, corn, chili powder, cumin, smoked paprika, cilantro and salt and pepper.

Arrange bell peppers in large baking pan and stuff with a heaping 1/2 cup of the mixture. Cover with foil and bake for 20-30 minutes until peppers are tender. Remove and serve immediately with optional toppings.

Loaded Sweet Potatoes

19 May 2016/0 Comments/in Nutrition /by Sara Sullivan

Easy & satisfying.

The filling in these bad boys is simple: chickpeas, tomatoes, feta, parsley and a healthy dose of lemon juice. I dig this veggie filling in everything from salads and burrito bowls to lettuce wraps, but stuffed in a roasted sweet potato, is where it really shines.

Scary good (for vegetarians & meat lovers alike).

The sweet potatoes will take about 30 minutes to roast (breathe), but you can use that time to leisurely prep the chickpea filling, and/or text a friend or fire off a few emails. Once the sweet potatoes are done, you just gently mash up their insides, add the chickpea mixture on top and pop them under the broiler for a minute to let the cheese brown a bit. Vegan friends can ditch the cheese and drizzle the potatoes with cashew cream. Spice addicts? Drizzle Sriracha sauce over your potatoes. Oh, and if you have an avocado on hand, simply dice it up and serve on top.

A pretty festive weeknight meal.

LOADED SWEET POTATOES

2 medium sweet potatoes, about 8 to 10 oz each and scrubbed clean
1 15-ounce can chickpeas, rinsed & drained
2 oz goat’s milk feta cheese, cut into small cubes (omit for vegan option)
3/4 cup cherry tomatoes, halved
1/2 cup (about 1 handful) chopped fresh parsley
1/2 lemon, juiced
1 Tbsp. Extra virgin olive oil
Sea salt and freshly ground pepper to taste

Preheat the oven to 400F. Line a baking sheet with parchment paper. Slice sweet potatoes in half and place on the baking sheet. Place them directly on middle oven rack. Bake until the sweet potatoes are easily pierced with a knife and cooked through, about 30-40 minutes depending on size and strength of your oven. Remove from oven.

While the sweet potatoes are baking, make the filling. In a large bowl, mix together chickpeas, feta, tomatoes, parsley, lemon juice and olive oil. Set aside until the sweet potatoes are done cooking. When sweet potatoes are cooked, gently mash filling with a fork and top with the filling and place under the broiler for 2-3 minutes until the cheese slightly melts and browns.

Sweet Potato & Black Bean Quesadillas with Lime Crema

24 Feb 2016/0 Comments/in Nutrition, Recipes /by Sara Sullivan

Can any of you relate to that weeknight rush where you neglected to plan dinner properly and have to scramble at the last minute?

Over the years, I have slowly built up my roster of easy, last-minute meals that everyone in my family will eat. Now, if you’re thinking that these quesadillas look far too fabulous and complicated for weeknights (thank you!), you’re mistaken. This recipe can be made from start to finish in half an hour and you can feel free to modify them based on the ingredients that you have on hand. Sub pinto beans for black, butternut squash for sweet potatoes, or up the game and add in kale or spinach, if you’re so inclined.

Magical stuff.

The best part about quesadillas is that they’re easy to put together and almost impossible to mess up. Even if you forget an ingredient, over stuff the tortillas, or burn them a little bit, they’re still going to be fab. Slice each crispy quesadilla into small triangles, top with hot sauce, lime crema and I would certainly recommend getting some fresh guacamole involved.

A sweet-spicy-savory trifecta.

Sweet Potato & Black Bean Quesadillas with Lime Crema
for the potatoes:
1 large sweet potato, peeled and diced into 1-inch pieces
1/4 teaspoon chili powder
1/2 teaspoon salt

for the black beans:
1 (15-ounce) can black beans, undrained
1 teaspoons ground cumin
½ teaspoon chili powder
1 teaspoon fresh lime juice

put it all together:
1/4 cup chopped fresh cilantro
4 green onions, thinly sliced
8 flour tortillas of your choice (gluten-free or sprouted work well!)
Olive oil for cooking

Additional garnishes:
*Lime Crema (see recipe below)
¼ cup pepitas
1 avocado, pitted and sliced or guacamole
Jarred salsa verde
Sliced fresh jalapenos
Chopped cilantro
Hot Sauce

Place sweet potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until very tender, about 15 minutes. Drain and transfer to a bowl. Mash sweet potatoes with chili powder and salt.

While sweet potatoes are cooking, season those beans! Transfer the beans and their liquid (don’t drain the beans) to a medium pot. Stir in the cumin, chili powder and fresh lime juice and warm over medium heat. Once the beans are simmering, cover the beans and reduce heat to maintain a very gentle simmer until you’re ready to serve.

Spread an even amount of sweet potato mixture onto four tortillas; cover with even amounts of black beans, sprinkle with cilantro and green onions; cover with a tortilla. Repeat with remaining tortillas and fillings.

Drizzle several teaspoons of olive oil into a frying pan and place over medium-low heat; cook 1 quesadilla in the hot pan until slightly brown and heated through, 3 to 4 minutes per side. Repeat with remaining quesadillas; slice into quarters and top with lime crema, hot sauce and guacamole. Set aside and repeat until all quesadillas are cooked.

Lime Crema:
This creaminess literally takes 5 minutes to whiz up and you’re going to want to put it on everything.

1/2 cup plain unsweetened almond milk (plus more to blend)
1 cup raw cashews
1 teaspoon sea salt
1 lime, all the juice + zest

Blend everything together on high until smooth adding more almond milk to reach desired consistency. Store it in an air-tight container, refrigerated, for up to a week.

Sweet Potato Skillet Hash with Apples & Sage

04 Dec 2014/0 Comments/in Nutrition, Recipes /by Sara Sullivan

I’m a sucker for anything with sweet potatoes.

They’re so satisfying. They last forever in the pantry. They can go sweet or savory.

This hash is super quick and easy and it’s a great recipe to use any night of the week. Just throw your sweet potatoes into the pan and forget about them for about 20 minutes while you take care of the rest of the meal. Or the kids. Or peruse Facebook.

Warm and comforting, this sweet potato hash can be a breakfast, lunch or dinner. You could serve it as a side paired with a fried egg, serve it as a meal by adding some chopped kale & chickpeas or even use it as a filling for a wrap.

The possibilities are endless. Enjoy!

Sweet Potato, Apple and Sage Hash

1 small onion, finely chopped
1 large apple (or 2 small), cut into cubes
1/2 teaspoon cinnamon
1-2 tablespoons coconut oil
1 large sweet potato, peeled and cut into cubes that are no bigger than 1 inch
1 tablespoon fresh sage, minced
salt & pepper to taste

Heat 1-2 tbsp coconut oil on medium heat in a large skillet or pan. Add your chopped sweet potatoes to the skillet. Arrange the sweet potatoes in an even layer and let cook for about five minutes. This will get them nicely browned on the underside. After five minutes, turn the potatoes. Continue cooking the sweet potatoes, turning occasionally until they are very tender. This can take up to 20 minutes. When your sweet potatoes are tender, add the onions, apple, cinnamon, sage and salt and pepper to taste and continue to cook for about five minutes until the onions become translucent and the apples soften.

Autumn Chopped Salad with Roasted Sweet Potatoes and Maple-Cider Vinaigrette

24 Sep 2014/0 Comments/in News, Nutrition /by Sara Sullivan

Though the warm weather’s subsided, there’s always room on the table for a fresh green salad.

This past Tuesday marked the official start of fall, and aside from unpacking my cool weather jackets and swiping on a darker shade of lipstick, I am also so excited about the bounty of fall produce and delicious seasonal recipes.

This salad screams fall, and it’s perfect for entertaining.

Chopped salads are big, entree-sized salads where all the ingredients have been, you guessed it, chopped into bite-sized pieces, then tossed with dressing until every morsel is uniformly coated and ready to be enjoyed.

Get your fall food fix while keeping it simple.

This Autumn Chopped Salad highlights beautiful fall flavors like roasted sweet potatoes, sweet pears, crisp apples, crunchy toasted pumpkin seeds, and chewy dried cranberries.

Easy. Hearty. Rustic.

Autumn Chop Salad with Roasted Sweet Potatoes and Maple-Cider Vinaigrette

For The Salad:
8 cups mixed greens lettuce (I love to use arugula)
1 medium sweet potato, diced into small cubes
1 gala apple, diced into small cubes
1 ripe pear, diced into small cubes
¼ cup dried cranberries
1/4 cup pumpkin seeds
1/4 cup crumbled goat cheese (omit for vegan)

Maple-Cider Vinaigrette
1/3 cup apple cider vinegar
2 tablespoons pure maple syrup
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2/3 cup extra virgin olive oil

Preheat the oven to 400 degrees.Toss the sweet potato with 1 tbsp. olive oil along with some salt to season. Roast for 20 minutes or until just browned. Set aside to cool completely. In a large bowl add mixed greens and layer remaining ingredients, including sweet potatoes. In a jar combine all dressing ingredients and shake vigorously for one minute to emulsify dressing. Warm dressing or keep at room temperature, or chill, then drizzle (just enough dressing to coat! you may not need it all) over salad. Toss to combine and enjoy!

Do you have a favorite Fall salad? Leave me a message! I would love to hear from you!

Smoky Sweet Potato + Black Bean Chili

06 Feb 2014/0 Comments/in Nutrition, Recipes /by Sara Sullivan

Enough already, Old Man Winter!

A forecast that calls for a high of 20 degrees plus 14″of snow is a call to arms.

Only the heartiest, most rib-sticking dishes need enlist for the task. And there’s just something about chili — it’s so versatile and satisfying.

Ground beef, you’re not invited to this party.

But don’t worry carnivores – you’ll still get excited about this one.

Loaded with a heck of a lot of cumin and smoky heat in every bite, it’s impossible to feel one degree of winter chill with this simple one-pot meal. Plus, it’s based around sweet potatoes which means it is jam-packed with vitamins and fiber at the same time. Who doesn’t love that little perk?!

And get a load of this, it’s also super easy!

After chopping the vegetables, you just throw everything in a pot on the stove and let the magic happen. This chili actually tastes even better the next day, which means that you can easily make it in advance and you’ll be thrilled with leftovers.

Eat it naked (with no toppings), load it up with creamy avocado, crunchy green onions, and fresh cilantro and/or serve this over cooked brown rice, millet or quinoa for a heartier option.

It’s impossible to feel deprived when one is eating this well.

Smoky Black Bean and Sweet Potato Chili
Serves 6
2 15-ounce cans black beans, drained and rinsed
4 cups sweet potato, diced into 3/4 inch cubes ( about 2 medium sweet potatoes)
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 *chipotle pepper en adobo, chopped finely
2 teaspoons cumin powder
1 teaspoon smoked paprika (regular paprika does not have the same taste! Don’t leave this out…)
1 tablespoon ground chili powder
1 15 ounce can of pureed tomatoes or tomato sauce (not to be confused with pizza sauce)
2 cups vegetable broth (and more as needed)
sea salt to taste
to garnish: 3-4 green onions chopped, 1 large avocado and minced fresh cilantro

Heat the tablespoon of oil in a large pot. Saute the onion for a few minutes, then add the sweet potato and garlic. Keep sauteing until the onions are translucent, about 8 minutes. Add the chipotle en adobo, cumin, chili powder, and smoked paprika and cook until the spices are very fragrant, about 3 minutes. Add the can of tomatoes and vegetable broth. When broth is bubbling, reduce to a simmer and cook for approximately 30 minutes (or until the sweet potatoes are totally tender). You can add more vegetable broth as is needed, depending on the texture chili you like. Season to taste with salt. When chili is finished, allow it to sit for a little bit so that the flavors can marry. To serve, top a generous bowl with some fresh avocado slices , cilantro and chives.
*chipotle in adobe adds a rich smoky spice to a meal. You can find them in the ethnic section of most supermarkets.
Tell me, do you have a favorite chili recipe? Leave me a comment — I would love to hear from you!

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Tag Archive for: sweet potatoes

Sweet Potato & Black Bean Kale Salad

Sheet Pan Fajitas with Roasted Red Pepper Sauce

Smoky Lentil Stuffed Sweet Potatoes with Avocado

Sweet Potato Nachos

Black Bean, Corn, Sweet Potato Stuffed Bell Peppers

Loaded Sweet Potatoes

Sweet Potato & Black Bean Quesadillas with Lime Crema

Sweet Potato Skillet Hash with Apples & Sage

Autumn Chopped Salad with Roasted Sweet Potatoes and Maple-Cider Vinaigrette

Smoky Sweet Potato + Black Bean Chili

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