Posts Tagged ‘sweet potatoes’

Kale and Sweet Potato Stew

Wednesday, August 22nd, 2012

Did you know that Kale and Sweet Potatoes are a deliciously wonderful pair? They go so beautifully together! The sweetness of the potato compliments the robust flavor of the kale. Plus the bright orange against the dark green is quite a lovely color combination. This particular recipe is a quick and simple way to enjoy these two nutritious and delicious vegetables together! In fact this dish comes together so easy with minimal prep time that I sometimes even make it for the kids and myself for lunch.

Ingredients:

Olive oil

1 small onion, diced

4-6 cloves of garlic, chopped

2 large sweet potatoes, peeled and chopped

1 bunch of kale, de-stemmed and torn into bite size pieces

water

salt and pepper, to taste

Directions:

Sautee onions and garlic in olive oil. Add sweet potatoes and enough water to the top of the sweet potatoes. Cover and allow to gently simmer until soft, about 15 minutes. Add kale, salt, and pepper. Cover and cook for about 1o more minutes until kale is bright green and soft. Serve over cooked brown rice. Enjoy!

-Sarah

Tasty Tuesday: Vegan Breakfast Hash

Tuesday, June 26th, 2012

What you eat for breakfast is an important choice that effects your entire day! The word breakfast literally means “breaking the fast” of the night. Therefore opting for a highly nutritious breakfast serves you well by properly refueling your body for the new day and positively impacting your food choices for the entire day. Too often when we don’t give our bodies the proper balance of nutrients that it needs for optimal functioning, we start to crave junk food for its high sugar and fat content. Avoid that trap by starting off your day with a healthy and tasty breakfast. As a breastfeeding mama caring for small children, it is especially important that you are eating well! 🙂

Personally I get a little burnt out on oatmeal, so this recipe for a “vegan hash” is a nice breakfast alternative. It takes me just a long to make as a bowl of steel cut oats, although a little more prep time is required.

Ingredients: 

Olive Oil

2-3 cloves of garlic, minced

2 sweet potatoes

2 cups of prepared black beans (or one 15 oz can of black beans, well rinsed)

1 Tablespoon Mexican Seasoning

Salt and Pepper, to taste

chopped cilantro, optional topping

Additional optional add-ins: chopped onion, red pepper, and/or jalapeno pepper

Directions: 

Saute garlic in olive oil. If you are using onion and/or pepper add them now and saute for a few minutes. Add black beans, seasoning, and sweet potatoes. Stir together and add a small amount of water (approx. 2 Tablespoons or more if needed). Cover and allow to cook for 12-15 minutes until sweet potatoes are softened. Top with chopped cilantro.

This hash is tasty as a stand alone breakfast or you can serve it with a side of quinoa or sauteed greens for some added “oomph”. Enjoy!

-Sarah

 

Tasty Tuesday: Homemade Vegetable Broth

Tuesday, June 19th, 2012

I started making my own vegetable broth about a year ago. Each time I make it I’m still pleasantly surprised at how simple and delicious it is. Another added bonus is that it is cheaper than store bought varieties and uses virtually no packaging making it an economical and ecological alternative. Also it is hands-down ten times tastier than canned or boxed vegetable broth. Here’s a super basic recipe to try however you can honestly use just about any assortment of veggies and it will turn out fine. In fact making broth is a great way to use up veggies that are about to spoil because you can easily freeze the broth for later. Hardly any prep time is required since the veggies need very little chopping. You can also leave the skins on the onions and potatoes, however if you want to consume the cooked veggies, it’s better to remove them in advance.

Ingredients:

3 to 4 (or more according to taste) bulbs of garlic

2 onions (quartered)

1/2 bunch of celery

4 carrots

4 potatoes (any variety, including sweet potatoes)

1/2 bunch of cilantro and/or parsley

2 bay leaves

8-10 whole peppercorns

1 tablespoon salt (more or less to taste)

*The above list of ingredients is for a very basic broth. You can add leeks, mushrooms, turnips, greens, herbs, or whatever else you have on hand to your broth and it will be equally delicious! 🙂

Directions:

Place all veggies in large stock pot. Fill water to completely cover the vegetables. Bring to a full boil. Reduce heat and allow to gently simmer for about an hour. Strain vegetables (can be discarded or consumed) and enjoy! It’s really THAT easy.

-Sarah