Tag: SWEET POTATO

Posted in RECIPES, TEMPLATE

Sweet Potato and Eggplant Bake

Posted on by Mary Ann Lesh

One-dish meal packed with nutrition.

PREP minCOOK minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 ONION
    • 3 Tbsps OLIVE OIL
    • 1 SWEET POTATO, peeled and cubed
    • 1 medium EGGPLANT, cubed
    • 1 RED PEPPER, cubed
    • 1 clove GARLIC
    • 1/2 tsp PAPRIKA
    • 1/2 tsp CUMIN
    • 1/2 tsp TURMERIC
    • 125 ml BROTH
    • 1 can chopped TOMATOES
    • 1 can CHICKPEAS
    • 3 Tbsp CILANTRO
    • 4 oz SOUR CREAM
    • SALT, SUGAR, TABASCO SAUCE to taste
  • DIRECTIONS
    1. Combine all ingredients in a baking dish and bake at 400 F for 30 minutes, stir, lower heat, and continue baking until vegetables are cooked.
    2. Serve with sour cream and cilantro.
PLANT FOOD FACTS

TOMATO

Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1

PLANT FOOD FACTS

EGGPLANT

Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds…

PLANT FOOD FACTS

GARLIC

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in FEATURED, NEW, RECIPES, Soups

Lentil, Potato, and Spinach Soup

Posted on by Mary Ann Lesh

You can make a warm and hearty lentil and potato stew with bell pepper and spinach using basic pantry spices.

PREP 30 minCOOK 30 minMEDIUM HEATSERVES 4
  • INGREDIENTS
    • 1 cup dried LENTILS
    • 2 medium POTATOES, diced
    • 1 BELL PEPPER, chopped
    • 2 cups fresh SPINACH
    • 1 ONION, chopped
    • 2 cloves GARLIC, minced
    • 4 cups VEGETABLE BROTH
    • 1 Tbsp OLIVE OIL
    • CUMIN, SALT, PEPPER to taste
  • DIRECTIONS
    1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic. Cook for 3 to 5 minutes until soft.
    2. Add bell pepper: Toss in the diced bell pepper and cook for another 2 minutes
    3. Simmer base: Pour in the vegetable broth, rinsed lentils, and diced potatoes. Add cumin, salt, and pepper. Bring to a boil.
    4. Cook: Lower the heat, cover the pot, and simmer for 20 to 25 minutes until the potatoes and lentils
    5. Add spinach: Stir in the fresh spinach and cook for 2 more minutes until it wilts. Serve warm.
PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

PLANT FOOD FACTS

CUMIN

Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…

Posted in FEATURED, NEW, RECIPES, Salads

Zucchini and Quinoa Salad

Posted on by Mary Ann Lesh

QUICK AND HEALTHY ROASTED ZUCCHINI AND QUINOA SALAD WITH HONEY DIJON DRESSING

PREP 30 minOVEN 25 min356 FSERVES 4
  • INGREDIENTS
    • 4 medium ZUCCHINIS, cut into rounds
    • 1 cup dry QUINOA
    • 2 cups BROTH or WATER
    • 2 Tbsps OLIVE OIL
    • 200 grams CHERRY TOMATOES
    • 1 RED ONION, sliced
    • SALT and PEPPER to taste
    • DRESSING
      • Whisk OLIVE OIL, LEMON JUICE, and DIJON MUSTARD with a little HONEY
  • DIRECTIONS
    1. Cook QUINOA in BROTH. (See “How to Cook Quinoa” below)
    2. Toss ZUCCHINI, TOMATOES, and RED ONION with OLIVE OIL, SALT, and PEPPER. Roast at 356 F (180 C) for 25 minutes
    3. Make the DRESSING
    4. Mix QUINOA and ROASTED VEGETABLES with DRESSING
    5. Top with FETA CHEESE and serve
PLANT FOOD FACTS

ZUCCHINI

Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…

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Posted in RECIPES

Oven-Roasted Sweet Potatoes

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREP 15 minTEMP 425 FCOOK 30 minSERVES 2
  • INGREDIENTS
    • 1 SWEET POTATO, unpeeled
    • 1 Tbsp OLIVE OIL, or enough to lightly cover the peeling
    • SALT, to taste
  • INSTRUCTIONS
    1. Wash and dry unpeeled SWEET POTATOES
    2. Rub the peeling with OLIVE OIL
    3. Slice SWEET POTATOES lengthhwise
    4. Season to taste with SALT and seasonings of your choice
    5. Place cut-side down on a cookie sheet
    6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft

ABOUT SWEET POTATOES