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Posts Tagged ‘sweet potatoes’

  1. Sweet Potato Bisque

    October 13, 2013 by Janice

    This is a smooth and satisfying bisque that will long be remembered. The blend of both sweet and savory flavors is in perfect harmony with one another like a symphony dancing across your tastebuds. Healthy never tasted so warm and wonderful.

    Today would have been my mother’s 87th birthday, I’m posting this recipe in her memory and look forward to the time when I will see her and my father again on the other side. I hope she understood how much I cared about her, I love you mom.

    THE TWIST

    Sweet Potatoes high fiber content helps create a feeling of satiety for hours yet is very low in calories. This makes them excellent for digestion and they are soothing to the stomach and intestines too. Their beta-carotene content is vey high, rivaling that of carrots. This makes sweet potatoes perfect for fighting some chronic diseases such as cancer, heart disease, asthma, rheumatoid arthritis and more. The beta-carotene in sweet potatoes will also help achieve clear skin with a healthy glow. Eating a meal with some oil along with the sweet potatoes helps to unlock the full benefit of the beta-carotene. The coconut oil in the bisque provides the necessary oil to reap the full benefit of the sweet potatoes. Don’t be fooled by the word “sweet” in the name, they are clearly beneficial for diabetics. They have proven themselves to be effective in regulating blood sugar levels by helping maintain proper secretion of insulin.

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    SWEET POTATO BISQUE

    5 large sweet potatoes
    1 large red onion, sliced
    1 T coconut oil
    4 to 5 garlic cloves, minced
    1 chipotle pepper in adobo sauce, minced
    1 t Himalayan sea salt
    1/2 t freshly ground black pepper
    1 1/2 cups chardonnay white wine
    2 T red miso
    1 can (13.66 oz.) coconut milk
    6 cups vegetable broth
    1 T freshly squeezed lemon juice

    Wrap the sweet potatoes in foil and bake at 375°F for approximately 45 to 50 minutes or until cooked all the way through. Remove from oven, unwrap and allow to cool enough to easily peel the skin away and discard. Slice the sweet potatoes in large chunks and set aside. Combine the sliced onion and coconut oil in a large pot and sauté on medium heat, season with 1/8 teaspoon of Himalayan sea salt. Stir constantly until caramelized and a deep golden brown color. Remove from pot and set aside. Turn the heat to medium-low and add the garlic, chipotle pepper, Himalayan sea salt and black pepper to the pot and stir to lightly toast the garlic for about 1 minute. Add the chardonnay white wine and heat to a simmer. Stir in the red miso and allow the flavors to blend. Add the chopped sweet potatoes, coconut milk and vegetable broth. Blend everything together with a hand held or stick blender right in the pot. Heat through. Remove from heat and stir in the lemon juice. Taste to adjust flavors if necessary. Serve in bowls garnished with the caramelized onions on top.  ©Janice Moreland http://thekitchentwist.com

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  2. Baked Sweet Potato with Poblanos and Onion

    October 8, 2012 by Janice

    I was longing for the flavors in a favorite dish from a local restaurant that I used to enjoy some years ago. It was topped with rajas. Rajas simply means sautéed onions and poblano peppers. I’ve simplified the same idea here adding a touch of sweetness and color with the sweet potato. This is certainly an easy weeknight dish!

    THE TWIST

    Along with inherent sweetness, sweet potatoes contain a wealth of nutrients. Their color is a clear indication of their inherent goodness. Sweet potatoes may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important for individuals with digestive problems like irritable bowl syndrome and ulcerative colitis. However, everyone wanting to reduce the risk posed by heavy metal residues can benefit from consuming sweet potatoes. They are also full of key antioxidants that are readily available like beta-carotene that help mop up free radicals that cause aging and disease. They reduce inflammation throughout the central nervous system including the brain. They promote successful blood clotting, which is a key part of the body’s health and its ability to close off wounds and stop loss of blood, without causing the problem of unwanted blood clots.

    One fascinating thing about sweet potatoes is their ability to actually improve blood sugar regulation even in people with type 2 diabetes. Cutting edge research shows that these orange colored gems increase blood levels of adiponectin in persons with type type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. This area of research is exciting for anyone who loves sweet potatoes.

    Historically onions have been used to treat colds, coughs, asthma, angina, bacterial infections and breathing problems. They are recognized by the world health organization as a treatment of poor appetite, as well as for each of the historical uses mentioned. Onions can help lower blood pressure and protect against cardiovascular disease, prevent stomach cancer and tumor growth. The onions with the strongest flavor and higher astringency appear to have superior health-promoting properties.

    Mushrooms are the only fruit or vegetable source of vitamin D. Like humans, they produce vitamin D when exposed to sunlight. Look for “High D” or “Sunshine” mushrooms in stores soon. Mushrooms promote immune function by increasing the production of antiviral proteins that protect body tissue. They contain an abundance of B vitamins which are crucial for turning food into fuel and energy production as well as for the metabolism of fats and proteins. They are rich in selenium which is a trace mineral which helps lower the risk of certain cancers.

    Black beans are full of antioxidants which protect the cells in our body from being damaged. Cell damage leads to degenerative and chronic diseases that are all too common. Also, black beans prevent signs of aging in the skin due to overexposure to sunlight. Black beans not only provide high amounts of protein they are also an excellent source of zinc, copper, magnesium, manganese, iron, phosphorus and folate.

    http://whfoods.org/genpage.php?tname=foodspice&dbid=64#healthbenefits
    http://www.vegetarian-nutrition.info/updates/onions.php
    http://www.besthealthmag.ca/eat-well/nutrition/5-health-benefits-of-mushrooms?slide=1
    http://www.healwithfood.org/health-benefits/black-beans.php
    http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2

    BAKED SWEET POTATO WITH POBLANOS AND ONIONS

    4 large sweet potatoes, baked
    1 large sweet onion, sliced
    4 poblano peppers, sliced
    1 T coconut oil
    2 cups sliced wild mushrooms
    3 cloves garlic, minced
    2 T chopped fresh oregano
    1 can (15.5 oz.) black beans, drained
    Himalayan sea salt and pepper to taste
    Soy based sour cream (Tofutti) for garnish
    Chopped cilantro, for garnish

    Bake the sweet potatoes in a 400°F oven for 40 minutes or until cooked through. Meanwhile, sauté the onion and peppers in the olive oil, stirring constantly until onions are translucent. Add the garlic and oregano and stir in. Transfer to a large dish. Add the mushrooms to the pan with a little oil if necessary and cook stirring constantly until they release their juices and have reduced in size. Add the onion and pepper mixture to the mushrooms. Slice open the baked sweet potatoes and top each with 1/4 of the  black beans. Layer with the vegetable mixture, salt and pepper to taste. Garnish with the soy based sour cream if desired and top with the chopped cilantro.  Serves 4.  ©Janice Moreland http://thekitchentwist.com

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  3. Sweet Potato Chocolate Chip Cookies

    June 4, 2012 by Janice

    One of the best things about sweet potatoes is their versatility. My friend Penny created a tasty cookie using sweet potatoes and it was so delicious I wanted to share my version right here!

    THE TWIST

    The lovable little sweet potato happens to pack a punch of nutritional benefits! They contain Vitamin B6 which helps prevent cardiovascular disease. The vitamin C in sweet potatoes helps ward off colds and flu but it also plays an important role in bone and tooth formation, digestion and blood cell formation as well as helps maintain skin’s youthful elasticity. The vitamin D in sweet potatoes is crucial for immune system function and affects our energy level and mood. They contain iron which helps red and white blood cell production. They’re a great source of potassium, an important electrolyte that help regulate heartbeat and nerve signals. They’re high in carotenoids like beta carotene which help strengthen our eyesight and boost our immunity to disease such as cancer and protect against the effects of aging.

    The old fashioned rolled oats in these cookies contain a specific fiber that can significantly help to lower cholesterol levels and antioxidants that reduce the risk of cardiovascular disease. Oats, which are a very good source of selenium have antioxidant benefits that are helpful in decreasing asthma symptoms. They are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes some of which involve the body’s use of glucose and insulin secretion which translates to a reduced risk of type 2 diabetes.

    http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html?page=1
    http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

    SWEET POTATO CHOCOLATE CHIP COOKIES

    3/4 cup cooked, mashed sweet potato
    1/4 cup coconut oil*
    1/3 cup xylitol*
    1 t vanilla
    1 cup old fashioned rolled oats
    3/4 cup whole wheat flour
    1/4 t Himalayan sea salt*
    1/2 t baking soda
    1/3 cup non-dairy milk (almond or coconut)
    1/2 cup bittersweet chocolate chips

    Preheat oven to 350°F. cram the first four ingredients in the bowl of a mixer. Mix in the remaining ingredients except the chocolate chips. Stir in the chocolate chips. Lightly oil a cookie sheet and drop by spoonfuls on it to make 18 to 24 cookies. Bake for 16 to 18 minutes. Cool on a wire rack. ©Janice Moreland http://thekitchentwist.com

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