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Posts Tagged ‘sweet potato’

Here is an easy, healthy, low-fat, one-pot or pan meal.  Lentils are a vital source of iron for vegans. They are also virtually fat-free and have an infinite shelf life. Lentils are a good source of cholesterol-lowering fiber, both soluble and insoluble. They are rich in protein,  folic acid and vitamins B and C as well as 8 essential amino acids and trace minerals. Lentils have one of the highest sources of antioxidants found in winter growing legumes. lentils help manage and are good for diabetes, digestion, weight loss, cancer prevention and coronary heart disease. Sweet Potato that veritable tasty veggie is so loaded with vitamin A and antioxidants that it is one the best sources of bio-available beta-carotene in the vegetable world. Sweet potato skins, when eaten, reduce the potential risks posed by heavy metal residues like mercury, cadmium and arsenic and may help cleanse the body of the effects of cancer treatment drugs. To me, Broccoli is king of the vegetables and its health benefits are never ending. It has high amounts of Vitamin C which aid iron absorption, prevent the development of cataracts and ease the common cold. The potassium in broccoli lowers blood pressure and its large amounts of calcium ward off osteoporosis. Broccoli is also fiber-rich and as such enhances the gastrointestinal tract and aims to reduce cholesterol levels. Broccoli has also been noted to reduce hormonal related cancers such as breast, prostate, ovarian and much more. Bok Choy is a member of the cabbage family and because it has only 4 calories per serving and loads of fiber, it is great for weight control. Bok Choy has more calcium and beta-carotene than other members of the cabbage family and is also high in potassium, folate, vitamins A, C and K. Potassium is important for healthy muscle and nerve function. Bok Choy is an excellent source of phytonutrients along with the powerful antioxidant combination of vitamins A and C to keep your body cancer free. High levels of K and calcium promote strong, healthy bones. Bok Choy can prevent cancer, heart disease, high blood pressure, diabetes, cataracts and macular degeneration.  Garlic and onion have antibiotic properties to ward off common cold and flu. Herbs de Provence usually include lavender flowers, sweet basil, thyme, rosemary, bay leaf, mint, fennel and chervil. The combination of these herbs assist with stress,  sleep, bronchitis, sore throat,  upset stomach, fungal infection,  eyesight, cough, and skin. Further, these combined herbs have anti-biotic, anti-inflammatory and anti-bacterial properties as well as containing iron, vitamin B-6 and calcium.

Ingredients:

2/3-3/4 C  black or French lentils (these are smaller than green/brown lentils)

1 med. size sweet potato cut into small chunks

1 medium size broccoli crown cut into pieces

1 small head of baby bok choy

1 medium size onion

2 cloves of  garlic minced

1 sprig each of fresh thyme, rosemary and oregano or 1 tspn. of herbs de Provence

For additional seasoning: garlic powder and fresh ground black pepper

Preparation:

In a deep skillet or soup pot, saute onion and garlic until softened

Add sweet potato and lentils and 2 C of either water, vegetable broth or chicken broth

Bring all above to a boil then simmer for 15 minutes.

Add broccoli and simmer for 5 more minutes – to speed cooking, you may want to partially cover your pot or skillet.

Add baby bok choy and cook until wilted.

Remove from heat and plate topped with some of the fresh herbs for garnish,

Serve and enjoy!

Alternatives:

If you like more broth you can just add more of the liquid you have chosen to use. Be sure to do this while still cooking.

I intended to use eggplant rather than broccoli but could not find any to meet my standards. So here is another option.

You may use spinach in place of bok choy if you like.

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This is a tasty, dairy-free low-fat chowder with the phytonutrients of vegetables and the antibiotic power of garlic and onion. Corn has vitamin C, folate and other B vitamins, fiber, phosphorous and manganese. Corn’s nutrients support lung health, maintain memory and assist energy even under stress by bolstering the adrenal glands. Now what can I say about sweet potatoes to do them justice. They taste like dessert yet are abundant with vitamin A and C.  Antioxidant-rich, they are a better source of bio-available beta-carotene than green, leafy vegetables. They have anti-inflammatory and blood regulating nutrients. If you eat the skins of the sweet potato you can reduce the potential risks posed by heavy metal residues such as mercury, cadmium and arsenic. Therefore, sweet potato skins render this vegetable helpful to detoxifying those undergoing cancer treatments. You may recall that in other recipes that I have posted, I have mentioned that most of the vitamin and nutrient content of fruits and vegetables lies just beneath the skin layer.  So, if you must peel, remove as little of the skin as possible.  Red peppers are also a good source of Vitamins A and C (antioxidants) and as such help neutralize free radicals that can damage cells. In fact, red peppers have so much vitamin C that one small one supplies three times the daily requirements. So eat your vegetables here in chowder form.

Ingredients:

1C chopped onion

2-3 garlic cloves chopped or minced

3 C vegetable stock

1 medium sweet potato

1/2 red bell pepper chopped (you may use roasted red pepper instead )

3 C fresh or frozen corn kernals

2 t ground cumin

garlic powder

freshly ground black pepper

Optional: fresh parsley or cilantro for garnish

Preparation:

Use a  soup pot with a cover

Simmer the onion and garlic along with some garlic powder and black pepper and 1 C of vegetable stock for 10 minutes

Add the 2 t of cumin and cook another 1-2 minutes

Add the sweet potato and the remaining 2 C of vegetable stock and simmer untilthe potatoes are soft, about 10 minutes.

Add the bell peppers and corn and simmer covered for another 5-10 minutes until the vegetables are tender.

Let cool a little

Puree half of the soup in a blender or food processor and then return it to the pot.  This process will make the soup thick and creamy and is what develops it into a chowder

Add garlic powder and freshly ground black pepper and reheat on low

Garnish with parsley or cilantro and serve

Tips:

You may use white potatoes or a mix of white and sweet

Mushroom may also be added to the first cooking step

If you like more heat or spice, add 1 small seeded jalapeno pepper to the very first cooking step



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This is a hearty and nutritious sandwich with carotenoid rich sweet potato, nutrient packed green apple, curative sprouts of dill and alfalfa, and hummus loaded with protein and fiber. While visiting my daughter in Boston, she took my husband and I to a wonderful coffee shop in Harvard Square named Crema Cafe. She and I split a unique and truly wonderful sandwich filled with sweet potato, green apple, red onion, goat cheese and maple vinaigrette. The following recipe is my version of it and if you are ever in Harvard Square,  do visit Crema Cafe. When at home, try this!!

Ingredients:

A wonderful whole grain bread. I used Whole Foods Pain De Campagne

1 sweet potato, a medium size will give you two sandwiches

1 green apple

Sprouts of your choice. I used dill and alfalfa sprouts.

Lemon Hummus – I used Whole Foods brand but you can use any brand you like and may want to experiment with different flavors as long as it doesn’t overpower the other ingredients.

Maple Syrup – actually I used Maple Praline Syrup but either would be good

Preparation:

Bake the potato until cooked to firm, let it cool. This takes 50 mins. in the oven at 350 degrees. You can try the microwave on high for 7 mins. though the potato may be softer than you’d like. Test for doneness with a sharp knife.

When potato is cooled, carefully remove the skin and cut into 1/4 inch rounds (widthwise).

Cut two slices of bread and spread the hummus on one side of each piece.

Add sprouts to one slice of the bread with hummus.

Add slices of sweet potato.

Add thinly sliced green apple.

Drizzle with Maple Syrup

Add more sprouts if you like

Close the sandwich with the other slice of bread.

Yum Yum!!

Tips:

If I had a red onion on hand, I would have added it to this sandwich but in the end this was amazing!

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This is a gorgeous dish with its orange and green vegetables bursting forth amidst the tawny mushroom color that highlights them beautifully. This recipe is chock full of healthy, healing phytonutrients. Sweet potato is an all star vegetable rich with carotenoids (beta-carotene and Vit. A), vitamin C, potassium and fiber. It’s antioxidant powers are unsurpassed. Some studies have shown that sweet potatoes lower the health risks of heavy metals and oxygen radicals. It is important to have some fat at a meal with sweet potato to increase the uptake of vitamin A. Just 1 tablespoon will suffice. Shiitake mushrooms with their rich, smoky flavor give us so much for so little. This lovely mushroom with its legendary benefits is a symbol of longevity in Asia. It is a potent antioxidant and good for your heart. Its healing benefits boost the immune system and fight infections like flu and viruses as well as diseases.  Edamame (pronounced ed-a-mom-ay) is a green soybean replete with phytoestrogens. It is high in protein and fiber and low in calories, fat and sodium. Soy protein may help to reduce insulin resistance in diabetics. It reduces cholesterol especially the LDL type or “bad” cholesterol. Due to its anti-inflammatory effects, it can reduce menopausal symptoms. Soy protein also protects against cancer, heart disease and osteoporosis.

Ingredients:

1 large sweet potato sliced

18 or so shiitake mushrooms sliced

1  C of edamame ( green soybeans sold frozen)

1/2  C chopped onion

1 Tablespoon of canola oil after this,  if vegetables get dry, add water or vegetable broth

freshly ground black pepper

1 – 2 teaspoons of sodium reduced Tamari soy sauce

Preparation:

Wash/scrub the sweet potato and wipe dry

Remove skin with vegetable peeler from the sweet potato

Cut the potato in half lengthwise then thinly slice the halves widthwise, set aside

Wipe the mushrooms with a dishtowel or paper towel. Avoid using water because mushrooms are porous and absorb it. Set them aside

In a large non-stick skillet, heat the canola oil on medium/low setting

When hot, add the chopped onion

Season with fresh gound black pepper

After about 1 minute, add the sliced sweet potato

After 2 minutes, add the sliced mushroom

When the vegetables are close to done, add the frozen edamame

Cook until all is warm and edible

Remove from heat and add 1-2 t of  reduced sodium Tamari soy sauce

You may serve as a complete meal

Alternatives:

For a more hearty dish, serve over brown rice or as I did, over a mix of brown rice and quinoa (pronounced Keen-wah) for more nutrition.

Seeds of Change brand sells grain products ready-made and quick to prepare. Keep some of these on hand for when you are in a hurry.

If you are gluten sensitive, do not use the soy sauce.

If the mushroom dry out, soak them in water for 30 minutes and they will reconstitute.

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