Tag Archives: sweet potato

The Perfect Sweet Potato

One of the most frequent questions I am asked is about how I cook my sweet potatoes so I figured they deserved their own post! These are one of my favorite things to prep ahead for the week, and I make them almost every week. They also double as a treat for my dog who is hypoallergenic. She loves them!

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Here’s your recipe…

Ingredients: 

  • 4-5 smaller sweet potatoes
  • Coconut oil cooking spray

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Directions: 

  1. Preheat your oven to 400 degrees.
  2. Wash and scrub the potatoes and poke holes with a knife.
  3. Microwave on high 4-5 minutes.
  4. Slice the potatoes thinly and spread on a baking sheet sprayed with coconut oil.
  5. Bake at 400 degrees for 35-40 minutes.

Makes around 6 servings 

*You can season these any way you like! I like to keep them plain when I bake them so I can season them as I like throughout the week. Some of my favorite toppings are ground cinnamon or red pepper flakes.

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Spicy Black Bean Sweet Potato Medley

If you’ve read my blog for a while now you probably know I’m not the biggest fan of veggies. I like them okay but they’re definitely not my meal of choice. For this reason whenever I come up with a new recipe I try to figure out a way to get in as many vegetables as possible. This recipe is no exception! Full of plant protein and healthy carbohydrates from vegetables, this meal definitely gets you multiple plant servings in one meal. I also used my secret trick of adding tons of spices to make the veggies taste even better!

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Ingredients: 

  • 2 medium sweet potatoes, diced 
  • 1 and 1/2 cups black beans, cooked
  • 1 zucchini
  • 1 red bell pepper
  • Zest of 1/2 lime
  • 1/2 tsp. chili powder
  • 1/2 tsp. paprika
  • 1/2 tsp red pepper flake

Directions: 

  1. Preheat your oven to 400 degrees. 
  2. Dice your sweet potatoes in small cubes and place on a baking sheet sprayed with olive oil. ***Little tip for crispier potatoes, soak the raw potatoes in water for 30 minutes. It removes some of the starch and makes them crisp up better. I learned this tip from the Detoxinista!
  3. Bake the sweet potatoes for 40-45 minutes until roasted.
  4. While the sweet potatoes are cooking dice the zucchini and bell pepper into small pieces.
  5. Once your potatoes are done preheat a skillet with a tsp. of olive oil.
  6. Saute the zucchini and bell pepper until cooked over low heat.
  7. Add in the black beans and zest your lime over the mixture.
  8. Next add in your spices followed by the sweet potato and continue to saute over low heat.
  9. Serve and enjoy!

Makes 4-6 servings 

 

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What’s your favorite way to spice up your vegetables??? 

The Perfect Roasted Potato Recipe

Potatoes and olive oil. What are your thoughts? Well a few years back my thoughts were unless it was a sweet potato and a spray of olive oil I wasn’t touching it. Not anymore. I am not a fan of labels. That’s a whole other post in itself but I just don’t label my eating. White potatoes may not be “paleo” but I love them. I try to eat foods in their most natural form. Sure sometimes I’ll have dark chocolate and could care less if it was available to our ancestors, but for the most part I try to keep my diet pretty minimally processed. It’s what works best for my body and how I currently feel the best so I’m going with it. Sorry for the rant…back to the potatoes.

So back when I was younger I hated vegetables and loved everything white and starchy. White rice, plain pasta, and potatoes were some of my favorites. Totally the opposite of what I eat now but I just enjoyed it. As I got older I realized what I thought these starchy carbs were doing to me and I nixed them. Granted I was replacing them with high fiber, high processed Fiber One cereal in mass, but little did I know I would have been better off to eat the potato. I started giving up these normal plain foods in favor of low calorie processed “diet” foods and my body went crazy! Ever since I’ve switched back to whole foods and enjoy everything in moderation my body thanks me and that’s where this recipe comes from. These potatoes are my favorite. They are the best straight out of the oven but since I’m cooking for one I’ll often make a batch for the week. These would be awesome with sweet potatoes too but remember a regular white potato is okay too! No more fearing foods. Here’s my secret recipe. It might just be the easiest thing you ever make.

Ingredients: 

  • 1 bag small potatoes of your choice
  • 1 tbs. olive oil
  • sea salt
  • pepper

Directions:

  1. Preheat your oven to 400 degrees.
  2. Dice your potatoes in half.
  3. Spread your potatoes on a baking sheet and drizzle with olive oil.
  4. Sprinkle with sea salt and pepper to your liking.
  5. Mix well and spread out into one even layer.
  6. Bake for 45 minutes to 1 hour until the potatoes start to brown and crisp.
  7. Enjoy.

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Fresh out of the oven!

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White potato or sweet potato??? Any foods you used to fear but now love??? 

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Sweet Potato, Raisin, Post-Workout Protein Muffins

Full honesty…I’m always worried when I bake with whey protein powder because I always end up with dry, funny tasting things, but I was surprised how good this recipe came out! We talked earlier about the key nutrients we need after a workout (carbohydrates and proteins) as well as the optimal post-workout food sources for these nutrients (sweet potato and whey). Here is a recipe that combines the two in a delicious post workout snack. These pack and freeze super easy so you can make a batch and have them in a freezer for when you’re in a pinch for a post workout meal! Keep in mind it is best to consume a liquid meal after a workout but here’s your next best option!

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Ingredients:

Dry

~Whey protein, 1 cup or 8 oz

~Coconut Flour, 1/4 cup

~Baking Soda, 1 teaspoon

~Baking Powder, 1 teaspoon

~Cinnamon, 1 tbs.

~Cloves, 1 teaspoon

~Ginger, 2 teaspoons

~Raisins, 1/4 cup

~Dash of salt

Wet

~Vanilla, 2 teaspoons

~Eggs, 2 whole

~Egg whites, 4

~Sweet potato puree, 3/4 cup (*I used Whole Foods canned organic sweet potato puree but you can make your own as well)

Directions:

Preheat the oven to 350 degrees. While the oven is preheating combine your dry ingredients in a bowl. Next add in the wet ingredients and mix the two together. Spray a muffin tin with olive oil spray and fill muffin cups 3/4 way full with the mix. Bake for 15-20 minutes (hint: start with the lower time, if they cook too much they will dry out)…these are also served best warm, stick them in the microwave for 30 seconds before eating.

Makes 12 Muffins.

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Per Muffin:

Calories: 112Kcal Carbs: 9.9g Protein: 14.7g Fat: 1.4g

*Note that calories and nutrients will change based on the protein brand used…for this recipe I used Biochem Vanilla Whey protein

Not a fan of sweet potato? Try out my pumpkin protein power muffins instead!

Who got in a workout today? What did you do?