This is a staple in our household because I can use these sweet and tasty treats all week long in multiple dishes! Complex carbohydrates are excellent for long lasting fuel - whether you are looking to manage hormones, sustain long workouts, or fuel for your day to prevent hunger pangs in 1 hr of eating - fuel up with some hearty sweets & beets!Read More
Sweet & salty. Bright color & lots of antioxidants. This salad is a STAPLE, that I have on a weekly basis (typically a few times/week) for its taste and nutrition profile. Winter is a time to make the most of seasonal produce (AKA dark leafy greens and roasted root vegetables). Roasted Root Vegetables hold up well in the cold winter months, but they are available all year (hence it's a yearly staple for me!). Kale is a superfood for it's incredible Vitamin K, A, and C content. Vitamin K is known for it's benefit for blood clotting, bone health, and has been shown to help with blood sugar regulation. Kale is also a superfood for it's high antioxidant status that has been shown to prevent acute and chronic diseases. Kale has only 36 calories per cup, and 2-3 g protein, and 2-3 g fiber. As for Sweet potatoes, these incredible veggies are highest in vitamin A, helpful for vision and immunity. Sweet potato (1 cup baked) is 40 g carbohydrate, but also 4 g fiber, and 2-3 g protein. To top off kale and my orange root veggie favorites, you've got almonds in this salad which provide Vitamin E, Biotin, and their most famous nutritent - unsaturated fats. Almonds help with satiety, hormone and blood sugar regulation, and has been shown to be helpful in reducing cholesterol, helping with weight management, and managing blood sugar problems such as diabetes.
If not for all the nutritional benefits, this sweet and salty, colorful salad is always a weekly staple in my house for it's top notch taste!
- 1 Sweet Potato, Roasted (To roast: chop into 1" cubes, bake in oven with salt/olive oil at 400F for 30 minutes)
- 1 bunch Kale
- 1/2 cup Almonds (or a handful of trail mix)
- Dressing: Balsamic Vinegar, Olive Oil, Garlic, Salt/pepper
Wash kale, remove stems, and chop roughly and add to a large mixing bowl. Drizzle olive oil and salt on kale and start to massage your kale leaves by squeezing and scrunching between your fingers until kale starts to wilt. Add roasted sweet potatoes and almonds and balsamic vinegar. (Option to add grilled chicken, fish, or additional protein/nuts/neans/seeds).
- Kale - Kale Varieties (Curly, Lasinato, Purple), Spinach, Chard, Mixed Greens
- Sweet Potatoes - Parsnips, Carrots, Purple Potatoes, Butternut Squash, Acorn Squash
- Almonds - Pistachios, Walnuts, Pecans, Pine nuts, Chia seeds, Cashews
Make these sweet little candied favorites to have on stock in your fridge all week. Perfect for a post-workout snack, pre-workout fuel, to add to a seasonal winter salad, whip up into a soup, or just toss as a side with your morning eggs or dinner rotisserie chicken.Read More
They satisfy carb and sugar cravings because they are rick in those starchy carbohydrates that fill me up when I can't kick it. Especially good fuel for endurance athletes and a beautiful way to get glowing skin - the rich carotenoid nutrients help to bring some color (especially helpful in the cold winter months!) Sweet Potatoes are rich in potassium, fiber, and vitamin A. You MUST try this recipe. It is my favorite and soon to be yours too!Read More
Sweet Potato Fries. Yup another one of gods gifts on this beautiful earth. This is a staple for me at home, something I make in some general form whether it's roasted sweet potatoes, sweet potatoes added to quinoa or a spinach salad. But today, it was their roasted form in a crunchy texture all on their own (perfect to pair alongside mostly any meal or to have all on their own!)
Why are SWEET POTATOES better than their white counterparts? They are a complex carbohydrate that instead of turning immediately to sugar like their white coutnerparts, they help to stick with you longer and are rich in nutrients that are devoid in white potatoes. What is the sweet potato most known for on a micronutrient level:
- Vitamin A - Sweet potatoes are the richest source of Vitamin A needed for vision, strong immunity, and strong and healthy skin.
- Carotenoids (Beta-carotene) - Carotenoids are the organic pigments giving the sweet potato its rich skin and has powerful effects on boosting the immune system and supporting healthy skin.
- Potassium - A mineral needed to support normal functioning of cells and organs. It's also an electrolyte needed to support healthy nerve and heart functions
SWEET POTATO FRIES
SERVES: 2 (batch cook to make more all at once!)
- 1 Large Sweet Potato
- 2 tsp Coconut Oil
- 1/4 tsp salt
- PRE-HEAT. Preheat oven to 450°F.
- SLICE. Peeling is optional, but wash it well if you keep it on. Slice into 1/2" strips. HERE is a good video to demo how to cut them into small strips with your knife.
- SOAK. This step is optional, but helps give a crispier fry. Soak your sweet potatoes in a bowl of water so they are completely immersed. This helps release some extra starch and water content. After soaking for 1 hour, drain and pat the taters dry with a cloth or paper towels (make sure you get all the moisture out).
- SEASON. Toss sweet potato wedges with just a tiny bit of oil, salt and pepper (you can add any other seasoning you want like cayenne, cinnamon, or rosemary and thyme). You can toss on the baking sheet or in a small bowl.
- COOK. Spread the wedges out on a rimmed baking sheet lined with aluminum foil for easy clean up. Cook 15 minutes, flip over, and cook another 10 minutes. Shut off your oven and open the oven door. (The cool air will help them to crisp up).
PS - Shoutout to the amazing PARK & VINE store next to where I live in downtown Cincinnati, OH. They have a local farmer that brought their local sweet potatoes... and boy can I tell you, the local varieties taste THAT much sweeter!
Sometimes I just can't get enough sweet potato... it's sweet, savory, versatile, not to mention it's packed with nutrients like Carotenoids good for the immune system, skin and vision, Fiber, Potassium, and a good source of starchy carbohydrates (especially helpful for endurance athletes). Paired with quinoa, a complete plant-based protein and almonds, which are rich in Vitamin E good for glowing skin, it was the perfect combination for a Monday morning start!
**You can cut this recipe in half for individual portions (and warm up in a mug for a quick breakfast like I did), or batch cook as directed for breakfast/snack options all week!
Sweet Potato & Quinoa Mug
SERVES: 2-4 servings
- 2 cup Quinoa, cooked
- 1 Large Sweet Potato, cooked
- 1/4 cup Raisins
- 1/4 cup Almonds, roughly chopped (or whole if you prefer)
- 1/4 cup Chia Seeds
- 1-2 Tbsp Cinnamon
- Salt to taste (~ 1/4 tsp)
- IF YOU BATCH PREP: Add all ingredients to a large bowl, mix well and portion into small portioned containers or 8 oz. mason jars.
- IF YOU MAKE INDIVIDUAL: Add all ingredients to a small mug. Mash together so sweet potato is incorporated well into quinoa. microwave for 30-60 seconds. Enjoy!
Looking for a simple and delicious snack? The sweet and salty combination of roasted sweet potato chips is the perfect transition from processed "Lays" chips to plant based whole foods for a healthy snack. A good source of VitaminA and beta-carotene for healthy skin and vision, and fiber important to regulate digestion and keep you feeling full until your next meal.
I especially love sweet potatoes because it fulfills my cravings I get for carbs and sweets... But instead of processed foods like breads or cookies, this snack is loaded with fiber, nutrients and complex carbohydrates that ALWAYS does the trick to satisfy any craving!
- 1 Large Sweet Potato
- 1 Tbsp (Drizzle) of coconut oil
- 1 Tbsp Fresh Rosemary
- Pre-heat oven to 375F. Wash your sweet potato. Peel the skin and slice into thin layers with a sharp knife.
- Toss in a large mixing bowl with coconut oil (make sure its melted to easily drizzle). Add fresh rosemary and toss to coat.
- Layer sweet potato on a baking pan in an even layer. Roast in the oven for 15 minutes. Flip each chip and continue cooking an additional 15 minutes.
- Remove chips from the oven and let cool completely.