Tag Archives: Sweet Potatoes

Go Nuts For Sweet Potatoes!

March 27, 2012
3
Keep the Entries coming!!      

Here in the Sunny South, the Spring season is already starting to arrive. Flowers are beginning to bloom and the days are getting warmer with every passing hour.  However, I hear from my fellow Sweets lovers that some of you are still waiting for the snow to melt and the warmth to arrive.  This weeks recipe is designed just for you. It combines our favorite root food with the luscious spring flavor of Peaches.  Then we  sprinkle on a little powdered warmth in the form of tasty Ginger. Crunchy cashews add some textural variety and just a hint of decadence.  It really is the perfect recipe to chase the last of those winters blahs away.  Use it as a side dish or even as a dessert!
 


Ingredients

  • 6 medium sweet potatoes
  • 1/2 cup packed brown sugar
  • 1/3 cup coarsely chopped cashews
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 1 can (15-1/4 ounces) sliced peaches, drained
  • 3 tablespoons butter


Directions

  • Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 30-45 minutes or just until tender. Drain and cool slightly; peel and cut into cubes.

  • In a small bowl, combine the brown sugar, cashews, salt and ginger. Place half of the sweet potatoes in an ungreased 11-in. x 7-in. baking dish; top with half of the peaches and brown sugar mixture. Repeat layers; dot with butter.
  • Cover and bake at 350° for 30 minutes. Uncover; bake 10 minutes longer or until bubbly and heated through. Yield: 10 servings.

Simple, Fun and Delicious Sweet Potatoes – Blogger Contest Inspiration

March 17, 2012
6

The No More Mallows Blogger Recipe Contest is in full swing, and I just want to say….Keep those recipe’s coming in, bloggers! I am always amazed to see how creative the contest entries are.  But with an ingredient like sweet potatoes, it is hard not to be inspired.  As I pointed out in the last post, our sassy sweets really do lend themselves to any recipe, and not just as a mere ingredient, but as the star!  From Breakfast, to Dessert, this superfood can do it all.  All while providing you with more antioxidants than you can poke a stick at.  That’s probably why Health Writers at the Washington Post said they provide a health boost that can help prevent all sort of woes, including wrinkles. How’s that for awesome!

It’s easy to put together a delish dish, without breaking the bank on exotic ingredients. And you don’t have to be a master chef either.  As a matter of fact, most cooks that I know would prefer to keep it simple in the kitchen. But that doesn’t mean that you have to sacrifice flavor. Take a look at this Sweet Potato Salad. It only takes a few minutes, but wow does it pack a lot of flavor…Pistachios add a little crunch, cherries add a hint of tartness to balance the natural sweetness of the main ingredient, spring greens add a hint of bitterness and a balsamic vinaigrette rounds everything out.  But here’s the most important part – the sweet potatoes are allowed to shine.  No syrupy sauce or gooey marshmallow topping needed here, thank you very much. 

PS As a Southern Girl, I would be remiss if I didn’t tell you that toasted pecans work equally well in this dish.  Have fun cooking and be sure to send in your creation, it might just be a winner!

Roasted Sweet Potato Salad with Greens,  Pistachios and Cherries

 Ingredients

2 pounds North Carolina Sweet Potatoes
3 tablespoons extra virgin olive oil, divided
1/4 cup of your favorite herbed or balsamic vinegar
Freshly ground salt and pepper to taste
6 cups spring mix greens
1/2 cup Dried Cherries
5 ounces goat cheese, thinly sliced (optional)
1/4 cup coarsely chopped pistachios

Instructions

Prep time: 15 minutes Cook time: 30 minutes

Preheat oven to 425°F. Peel yams and cut into 3/4-inch chunks. Place on a baking sheet and toss with 1 tablespoon oil. Roast for 25 minutes, stirring occasionally, until tender and lightly browned. Remove from oven and whisk together remaining oil, vinegar, salt and pepper in a large bowl. Add greens and cherries and toss lightly. Immediately add hot yams to bowl and toss again. Place in 6 salad bowls and top each with goat cheese, if desired. Sprinkle with pistachios. Makes 6 servings.

The Sweet Potato Solution to Your New Year’s Resolution

January 10, 2012
3

It happens every year. During the first week of January the gym is overloaded, classes are jam-packed and the quest to obtain an available treadmill is bloodthirsty and cutthroat. Everyone makes that typical resolution on January 1st to lead a healthier lifestyle. Whether it’s to lose weight, exercise more or eat healthier, this “New Year’s” resolution dwindles down to a 2 week challenge. Come mid-January the gym is back to its steady pace and those newfound fitness fanatics have gone astray. People generally slip back into their old habits and the resolution vanishes. The fact is- lifestyle changes require commitment and time, they don’t happen instantly. It’s best to set long and short term goals that are reasonable and will stick.

Swapping a white potato for a sweet potato is a small simple way you can keep up with your new year’s resolution. Don’t be one of those mid-January quitters. Let sweet potatoes be the solution to your new year’s resolution!

What exactly makes the sweet potato an ideal weight loss food?
  • Low in calories, only 103 per medium backed sweet potato
  • Rich in fiber, keeps you fuller longer. Fiber also keeps your bowels healthy and lowers cholesterol
  • Naturally sweet, which helps keep that sweet tooth satisfied without loading on calories
  • Made up of complex carbohydrates (energy) that is released at a steady pace for a constant source of vitality
Here is a healthy vegetarian recipe I found on Greatist.com. These mushroom caps loaded with sweet potatoes, kale and quinoa will be sure to keep you satisfied – physically and mentally!

Quinoa & Sweet Potato Stuffed Mushrooms
(serves 6)

Ingredients

  • 6 portobello mushroom caps, whole
  • 2 cups cooked quinoa, red or white (prepared according to package directions)
  • 4 sweet potatoes, cut into 1/2 cubes
  • 2 tablespoons olives oil (plus extra for drizzling!)
  • 3 cups greens (spinach or kale work well)
  • Salt and pepper

What to do:

  1. Heat oven to 450 and line a rimmed sheet with foil (for easy cleanup).
  2. Toss sweet potatoes with oil, salt, and pepper on the baking sheet. Bake for 30-40 minutes, flipping halfway through, until pieces are golden-brown and cooked through.
  3. Just before the sweet potatoes are done cooking, remove sheet from oven and throw the spinach on the pan (or on top of the sweet potatoes, really). Place back in oven for the last 2-3 minutes.
  4. Once spinach is wilted, remove pan from oven and cool until veggies are cool enough to handle.
  5. In a medium bowl, mix quinoa, sweet potatoes, and greens. Season with salt and pepper. Set aside.
  6. Time to prepare the mushroom caps: With a damp paper towel, gently wipe the mushroom caps to remove any extra dirt.
  7. Brush both sides of mushrooms with olive oil, and place smooth side down on the baking sheet.
  8. Fill the caps: spoon the quinoa and sweet potato mixture into the caps, mounding slightly in the center
  9. Drizzle with olive oil, sprinkle with salt and pepper, and bake at 400 for 15-25, or until mushrooms are cooked through.

Tis the Season for Southern Fixin’s

October 31, 2011
10

 Cool weather is here. The leaves are changing, Halloween is over and the Holiday season is about to begin. Autumn has officially arrived.  These cool months are the perfect time to make use of seasonal favorites like apples, pears, winter squash, and of course, Sweet Potatoes!  These are also the perfect ingredients to allow the slow cooker to work its magic. So dust off your crock pot and get started. This collection of savory fall Sweet Potato recipes will help you utilize your slow cooker to its maximum potential while requiring only minimal effort from you.  Before you know it, you will planning meals for Thanksgiving, Christmas, and New Years Day, so why not ease into the season with these simple, yet delicious homestyle favorites.


Pork and sweet potatoes always go well together, so my first offering features the two ingredients. I add a touch of cayenne to make sure this meal warms you all the way to your toes.  Sweet potatoes and apples make an awesome side, but with their sweet cinnamon glaze they could almost be a dessert. 

Whichever recipe you try first, make sure to cook up some corn pone to go with your crock pot goodness.  Yellow corn, not white. This meal is in living color. While you are at it serve up some greens – toss in a cup of country ham to give ‘em that down home flavor. Sit back relax and enjoy. It may be cold outside, but it’s comfy cozy inside and supper is ready!
 

Crockpot Pork and Sweet Potatoes Recipe

This Crockpot Pork and Sweet Potatoes recipe makes 8 servings.

What You Need
• 4 sweet potatoes, peeled, sliced
• 2 pound pork roast
• 1/2 cup brown sugar
• 1/4 teaspoon cayenne
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/2 teaspoon onion powder

What To Do
1. Place sweeet potatoes in bottom of crockpot, then pork on top.
2. Combine remaining ingredients and sprinkle over top.
3. Cover; cook on low 8-10 hours.
4. Remove pork and slice. Spoon juices over pork and potatoes.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sweet Potatoes with Apples Recipe

This Sweet Potatoes with Apples recipe makes 4-6 servings.

What You Need
• 5 medium sweet potatoes
• 3 apples, peeled, cored, cut into wedges
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cinnamon
• 1/4 cup maple-flavored syrup
• 2 tablespoons butter, melted
• 1/4 cup pecan pieces

What To Do
1. Generously grease the bottom and sides of crockpot with butter or margarine.
2. Peel sweet potatoes and slice a half-inch thick. Place slices on bottom of crockpot.
3. Top with apple wedges; then nutmeg and cinnamon, maple syrup, and the melted butter.
4. Cover and cook on low about 4 hours or until potatoes are tender.
5. Sprinkle with pecans the last 30 minutes.

Classic Recipes with a New Twist

September 30, 2011
9

I have spent the last week sorting through my stacks of recipe books and recipe cards. As I have done so, I have rediscovered some family favorites. Some belonging to my mother and even my grandmother. That’s the wonderful thing about recipes – they become part of our own traditions as they get passed along to family and friends. The first recipe I want to share with you began life as a classic mashed sweet potato dish, but over time it has become a quicker, and easier version that now has less fat and more nutrients than the traditional version.

And while you are mashing your sassy sweets, be sure to sit two spuds aside to make a classic Chocolate Sweet Potato Cake. This recipe dates back to at least the 1940s, but it is anything but old-fashioned. This decadent treat is so moist and rich you will swear it was made by a noveau gourmet. This cake is packed with ingredients that take you on a pleasant stroll down memory lane. When I was a little girl, I helped my Granny prepare it. I ate this cake thinking it was a reward for helping prepare it. Little did I know that I was a mini-toddler sous chef!

This week, why not add these to your own collection of family favorites. Taste them, tweak them, and be sure to share them with friends.

Spicy Mashed Sweets

Ingredients
  • 4 sweet potatoes
  • 2 medium purple onions,  diced
  • 1/2 cup margarine
  • 1 teaspoon salt
  • 1/2 teaspoon ground red pepper
  • 2 tablespoons light maple syrup
  • 1 tablespoon lemon juice
  • 1 teaspoon cinnamon
  • 1 teaspoon cumin, ground
  • 1/2 cup pecans, toasted
Instructions
  1. Peel and cube sweet potatoes. Combine sweet potatoes, onions margarine and salt in a lightly greased 2-quart baking dish.
     
  2. Bake, covered, at 375 degrees F for 40 to 45 minutes or until potato is tender. Remove from oven.  
  3. Add syrup,lemon juice, red pepper, cumin and cinnamon; mash, leaving a few lumps.
     
  4. Sprinkle with pecans.

    Chocolate Sweet Potato Cake

    Ingredients

    • 2/3 cup butter, softened
    • 2 cups sugar
    • 4 eggs
    • 2 cups all-purpose flour
    • 1 tablespoon baking cocoa
    • 1 teaspoon baking soda
    • 1 teaspoon baking powder
    • 1 teaspoon each ground cinnamon, nutmeg, allspice and cloves
    • 1/2 cup milk
    • 2 medium sweet potatoes, peeled, cooked, mashed and cooled
    • 1 teaspoon vanilla extract
    • 2 cups chopped pecans
    • 1/2 cup raisins
    • Confectioners’ sugar, optional



    Directions

    In a large bowl, cream butter and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Combine the flour, cocoa, baking soda, baking powder, and spices; gradually add to creamed mixture alternately with milk, beating well after each addition. Beat in sweet potatoes and vanilla until blended. Stir in pecans and raisins.

    Transfer to a greased and floured 10-in. fluted tube pan. Bake at 350° for 70-80 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely. Dust with confectioners’ sugar if desired. Yield: 12-16 servings.

    Spice up your Fall

    September 19, 2011
    11

    The official start of Autumn is only a few days away on Sept 23rd.  It seems that just knowing that Fall is coming seem just  a bit colder. Of course, both recipes featured this week offer just the right of amount of spicy kick to perfectly complement the natural sweetness of our favorite orange spuds. Who could turn down a recipe this full of flavor and packed with all the vitamins A, C niacin and potassium that this superfood offers? No one, that’s who. Bon Apetit!

    Our first tasty treat was recently featured on NPR and combines classic sweet potato fries with lots of boisterous spices and a creamy sriracha sauce. This heat of this popular Thai sauce adds amazing flavor notes to the crunchy french fry goodness.

    Spicy Sweet Potato Fries with Sriracha Sauce

    2 tablespoons olive oil
    1 teaspoon sriracha
    2 large sweet potatoes, cut in large batons, approximately ¼-inch-by-2 inches
    1 teaspoon ground cumin
    1 teaspoon chili powder
    1 teaspoon paprika
    1 teaspoon salt
    1 teaspoon freshly ground black pepper

    Sriracha Dipping Sauce
    Makes 1 cup
    1 cup sour cream or Greek-style yogurt
    1 small garlic clove, minced
    1 tablespoon freshly squeezed lime juice
    2 teaspoons sriracha, or to taste
    1/2 teaspoon salt
    1/2 teaspoon freshly ground black pepper
    Preheat oven to 425 degrees.

    Whisk olive oil and sriracha together in a small bowl. Pour over sweet potatoes in a large bowl and toss to coat.

    Combine spices in a small bowl. Add spices to potatoes and toss to coat. Arrange potatoes in one layer on an unoiled baking sheet.

    Bake on lowest rack 10 minutes. Turn potatoes with a spatula and bake 10 more minutes, or until golden brown on all sides.

    While potatoes are cooking, whisk dipping sauce ingredients together in a small bowl.
    Remove potatoes from oven and serve with sriracha dipping sauce.

    Still looking for a quick way to warm up when the Autumn chilled winds begin to blow? Try this amazing salsa on nachos, or as the perfect side to jazz up any entree.

    Sweet Potato Salsa

    Ingredients:

    4 medium sweet potatoes
    4 scallions or one large sweet onion
    3 raw jalapenos, remove the seeds
    1 red bell pepper, chopped and sauteed
    1-2 large tomatoes (optional)
    Cumin to taste
    1 tsp Chili powder to taste
    1 tsp Powdered garlic to taste
    Juice of 1 lime
    1/2 tsp salt

    Farewell, MyPyramid…Hello, MyPlate

    July 14, 2011
    8
    by: Joanne Tehrani, MPH, RD, CDN


    On June 2, 2011, First Lady Michelle Obama and the USDA unveiled MyPlate, a new food guiding system that replaces the food pyramid which was released by the USDA in 2005. Why does this matter? This simple image will have an effect on national nutrition policy such as on the the National School Lunch Program and on many food industries.

    MyPlate is a simplified visual of what was recently published in the 2010 Dietary Guidelines for Americans. The plate is broken up into various colors, each representing different food groups and their recommended portion sizes. As you can see, fruits and vegetables occupy the majority of the plate, with the smaller sections representing grains and protein. On the top right corner is a circle or glass of milk. This represents the recommended quantity of dairy.

    So what should you take from this?

    1. Balance your calories. This means enjoying all foods but in the right quantities show in the plate. Avoid over-sized portions

    2. Increase your nutrient intake by making half your meal fruits and vegetables. You can further increase it by making half your grains whole grains and switching to fat-free or low-fat dairy products.

    3. Reduce foods high in sodium like soups,breads and frozen meals.Drink water instead of sugary drinks like soda.

    How do sweet potatoes fit on your new plate?

    The answer is PERFECTLY! In fact, MyPlate calls for Americans to increase their vegetable intake, especially dark green, red and ORANGE vegetables. The vitamins and minerals in sweet potatoes play a vital role in many bodily processes and keep us working to our maximum potential. Sweet potatoes are also high in protein and fiber, which makes them satisfying and help you keep your portions in check. So include sweet potatoes in that half portion of your plate – they might take up a lot of space, but they contribute little calories.

    Check out this Crunchy Vegetable Burrito recipe. The sweet potatoes make it high in fiber and vitamin A, the broccoli and tomatoes add vitamin C and antioxidants, the beans are a healthy protein and the low-fat yogurt is a calcium-rich dairy source. This is a MyPlate home-run (*substitute whole grain tortilla for a grand slam)!

    As a Registered Dietician, I think that MyPlate is a step in the right direction. It is easy to understand and has a few key messages that are loud and clear: like Michael Pollan has been saying for years, “Eat food. Not too much. Mostly plants.”

    Sweet Potato Intrigue

    June 14, 2011
    11

    Making this weeks recipe was a culinary adventure.  It began with a casual search for recipes.  While browsing blogs and recipe sites, I came across this beautiful picture.  The vibrant colors immediately grabbed my attention and my mouth began to water….but there was no recipe attached.  I faced a bit of a conundrum – a dish this appetizing just begs to be made, but where to begin? 

    I knew I had to get to the kitchen right away and get to work. I printed the pic to use as a reference and spent the rest of the afternoon in the kitchen making up variations based on the image.  What a blast!  Figuring everything out was so much fun!

    First I had to decide was this a salad or a hash?  It didn’t really appear to have a dressing, so I went with the latter.

    Next, what are the main ingredients? Obviously the dish contains tomatoes, avocados and sweet potatoes, but what about spices?  That was all up to me.  After a few tries, I decided that New Mexican Chili Powder, Cumin, and Garlic really worked well together. I also added a dash of cayenne to kick it up a notch. I toyed with adding some cubed bacon, but eventually decided to keep it vegetarian. 

    I love roasted garlic and roasted bell peppers, so I added both to the dish.  I considered putting the sweet potatoes on the grill to continue the roasted theme, but since it was raining cats and dogs, I opted to pan-fry instead. The result was a creamy soft sweet potato with a wonderful crust on the outside. Call it fate, call it karma, but I don’t think it could have worked out any better.

    I added the avocados and tomatoes last to preserve their cool refreshing essence. A squirt of lime juice added a bit of acidity (and kept the avocado nice and green). Below is my final recipe. Give it a try, and be sure to let me know what you think. 

    Pan Fried Sweet Potato Avocado Hash

    2 Medium Sweet Potatoes
    1 small red onion diced
    1 Medium Vine Ripe Tomato Cubed
    1 Medium Avocado Cubed
    1 Roasted Bell Pepper, peeled and chopped (homemade or from a jar)
    1 tsp roasted garlic (homemade or jarred)
    1/8 tsp cumin
    Dash Cayenne Pepper
    1/4 tsp New Mexican Chile Powder
    Salt and Pepper to taste
    Fresh Cilantro
    Fresh Lime Juice

    Microwave Sweet potatoes until almost done.  Cut into cubes and set aside.  In a frying pan, sweat onion with a little olive oil until tender.  Add Sweet potatoes, garlic, bell peppers, and spices.  Cook until potatoes are lightly browned and are tender.  Add Tomatoes. Toss for 30 seconds and remove from heat. Toss mixture with avocados, squirt with fresh lime, and garnish with cilantro.

    Sweet Potato Summer Vacation

    June 1, 2011
    13

    Summertime is here and it is time to get outside and play!  Run through a sprinkler, take a dip in the pool, or just relax and work on your tan.  But while you are having all this fun, don’t forget let your sweet potatoes have some fun too.  They have been have been cooped up inside since last fall.  They worked hard for you though all those big family dinners – Thanksgiving, Christmas, Easter, and Cousin Edna’s birthday bash.  Don’t they deserve to get outside, too?

    Of course they do.  And nothing makes a sassy sweet happier than spending some good quality time on the grill.  It couldn’t be easier.  Just slice them into 1/2 inch rounds, brush them with a little olive oil. Sprinkle with ginger and a dash of allspice.  Grill about six minutes per side over high heat and you are done.  Be sure to grill a few onions while you are at it – slice them and grill the same way. Be sure to grill plenty of both, I’ll tell you why in just a minute. Whether you are grilling hot dogs or rib-eyes, these grilled sweet potatoes are guaranteed to be the highlight of the meal.

    Of course you might want to spend all week outside instead of just one day, so you are going to need some quick recipes that don’t take all day to cook.  Relax, I’ve got you covered.  Remember when I had you grill those extra potatoes and onions? In just a few minutes, you can whip up this delicious soup with your leftovers. Then you are free to frolic in the sun until the cows come home.  Enjoy!

    Creamy Grilled Sweet Potato Soup

    Ingredients -

    2 lbs sweet potatoes
    1 red onion
    6 cups chicken or vegetable broth
    1 tablespoon lime juice
    Zest from 1 lime
    1 tablespoon fresh parsley 
    1/4 cup Half & Half
    1/4 teaspoon allspice
    1/2 teaspoon ginger
    Pinch of cayenne pepper
    Olive oil
    Salt and black pepper
    Fresh parsley to garnish
    Chopped sun-dried tomatoes to garnish

    Preparation:
     
    • Chop the sweet potatoes into ½ inch rounds and chop the onion the same way.
    • Grill the sweet potatoes, and onion, over a medium heat for 6 minutes per side, and then chop the ginger finely.
    • Add the ginger, potatoes, onion, cayenne, ginger and allspice to a saucepan, bring to the boil then simmer for 30 minutes.
    • Let the soup cool for 15 minutes then blend it until it is smooth.
    • Add the half and half, lime juice, parsley, zest, and heat up.
    • Serve garnished with the parsley and sun-dried tomatoes.

    Taters for Tots Photo Contest

    May 17, 2011
    5
    Do your kids love sweet potatoes? I sure hope they do. Sweet potatoes are a great first food for babies and a great vegetable to add to a growing child’s diet because they provide many of the vitamins and minerals that are needed for child development. And with naturally occurring sugars, sweet potatoes are a no-brainer for kids!
    • Beta carotene helps develop kids’ peepers to keep them healthy and sharp
    • Vitamin C boosts their immune systems to fight off colds and flus and it also helps heal wounds like scrapes and bruises
    • Iron helps carry oxygen to ever cell of the body to keep them in tip-top shape
    • Potassium keeps their little hearts pumping hard and maintains muscle strength
    • Fiber keeps bellies full and satisfied, it also reuglates digestion
    • Complex carbohydrates are the ultimate source of energy for active little munchkins

    Get your kiddos eating sweet potatoes and snap a photo of them for a chance to win $500. And that’s not all. We’ll match that $500 and donate it to your child’s school, daycare center or community food bank. How sweet is that? Here’s how to enter:

    1. Prepare your child’s favorite sweet potato recipe (for ideas click here)
    2. Post a photo of your child eating or playing with sweet potatoes on your blog or Facebook wall by June 20th, 2011
    3. Submit your entry by emailing us a link to your post at sassysweets@lewis-neale.com or if submitting via Facebook, post the photo to your wall and tag us, Sweet Potatoes, in the photo

    The most inspiring photo will receive the prize of $500 plus an extra $500 will be donated to your child’s school, daycare center or community food bank.

    Visit our website for complete rules and download Sweet Taters for Your Little Tots, our guide to introducing your kids to nature’s candy!