Posts Tagged ‘sweet potatoes’

Baked Sweet Potato Slices [Vegan]

Tuesday, August 1st, 2017

Want a simple sweet potato recipe? Here it is.

Ingredients:

2 tbsp unsalted vegan margarine, melted

1/8 tsp salt (optional)

1/4 tsp white pepper

wax paper

1 lb sweet potatoes, peeled and cut into .25 in. slices

1/4 tsp mace, ground

Directions:

Preheat oven to 375?F. Line a baking sheet with wax paper. Arrange potato slices on a baking sheet. Brush sweet potato slices with half the vegan margarine. Season with white pepper, mace and salt. Cover potatoes with another sheet of wax paper, pressing paper to adhere to potatoes. Bake 25 minutes. Remove wax paper and brush with remaining vegan margarine.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 36%; Total Fat 6g; Saturated Fats 4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 24g; Dietary Fiber 4g; Sugar 7g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 16 mg

Minerals:

Manganese 1 mg
Calcium 46 mg
Magnesium 31 mg
Phosphorus 63 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 0 mcg
Iron 1 mg
Potassium 540 mg

Sweet Potatoes with Rosemary and Garlic

Thursday, October 1st, 2015

rosemary swt pot

Crispy on the outside, soft and delicate on the inside with the nutty taste of roasted garlic and the freshness of rosemary is the perfect side dish. Try this tonight!

Ingredients:

2 tbsp olive oil

1 lb sweet potatoes or yams, scrubbed and cut into .5 in. thick slices

1/2 tsp rosemary, or 1 Tbsp fresh, chopped

6 cloves garlic, unpeeled and flattened

Directions:

Preheat oven to 400°F. Combine all ingredients and salt and pepper to taste in a large baking dish. Bake 55-60 minutes, or until potatoes are tender and crusty, stirring occasionally. Discard garlic before serving.

Serves 4    

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 36.5%; Total Fat 6.9g; Saturated Fats 1g; Mono-unsaturated Fats 4.9g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 42mg; Total Carbohydrates 25g; Dietary Fiber 3.8g; Sugar 7.4g; Protein 2.6g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 6.7 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.13 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 16 mg

Minerals:

Manganese 0.64 mg
Magnesium 32 mg
Calcium 52 mg
Zinc 0.42 mg
Phosphorus 68 mg
Copper 0.2 mg
Fluoride 0 mcg
Selenium 0.87 mcg
Sodium 42 mg
Potassium 560 mg
Iron 0.9 mg

Sugared Sweet Potatoes

Monday, December 1st, 2014
sugared sweet potatoes

Sugared Sweet Potatoes

The holiday season is upon us. We present a holiday side which is naturally vegetarian but can easily become vegan by substituting vegan margarine for the traditional butter. However you choose to make it, it still tastes marvelous and is simple to prepare.

Ingredients:

1-1/3 tbsp unsalted butter or vegan margarine

1/4 tsp ground cinnamon

1/8 tsp salt

1-1/3 tbsp brown sugar, packed firmly

1 lb sweet potatoes, peeled and cut into .5 in. thick slices

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until potatoes are tender. Remove steamer basket from saucepan. Meanwhile, melt butter or vegan margarine in a heavy nonstick skillet over low heat. Stir in brown sugar, cinnamon and salt. Add cooked sweet potatoes to skillet and toss to coat. Serve hot.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 24%; Total Fat 4g; Saturated Fats 2.5g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0.2g; Cholesterol 10mg; Sodium 120mg; Total Carbohydrates 28g; Dietary Fiber 3.8g; Sugar 12g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.008 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.12 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 0.92 mg
Choline 16 mg

Minerals:

Manganese 0.6 mg
Magnesium 31 mg
Calcium 50 mg
Zinc 0.37 mg
Phosphorus 63 mg
Copper 0.19 mg
Fluoride 0.14 mcg
Selenium 0.33 mcg
Sodium 120 mg
Potassium 550 mg
Iron 0.83 mg

Carrots and Yams a l’Orange

Friday, November 1st, 2013

Carrots and yams combine with an orange sauce for a delicious low fat, low cholesterol, and low sodium vegan and vegetarian dish that serves up well with anything. The nuts add a crunch as well as protein and other heart friendly nutrients.

Ingredients:

1 tbsp water

1 tsp lemon juice

1/2 cup orange juice

1 tsp cornstarch

1 tsp orange peel, grated

2 cups yams or sweet potatoes, thinly sliced

1 cup carrots, sliced

2 tbsp slivered almonds or pecan pieces

Directions:

Place yams and carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Pour orange juice into a heavy nonreactive pan and bring to a boil over medium heat. Stir cornstarch and water together in a bowl. Stir into orange juice. Add orange peel and lemon juice and stir 4-5 minutes until mixture begins to thicken. Combine yams and carrots in a serving bowl. Add orange sauce and toss lightly
to combine. Serve sprinkled with nuts.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 12.2%; Total Fat 1.9g; Saturated Fats 0.2g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 30mg; Total Carbohydrates 29g; Dietary Fiber 3.3g; Sugar 12g; Protein 2.7g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0 mcg
Vitamin K 7.6 mcg
Vitamin A 25000 IU
Niacin B3 0.98 mg
Pantothenic Acid 0.66 mg
Riboflavin B2 0.11 mg
Vitamin C 26 mg
Vitamin D 0 IU
Vitamin B6 0.24 mg
Vitamin E 2 mg
Choline 7.2 mg

Minerals:

Manganese 0.73 mg
Magnesium 35 mg
Calcium 56 mg
Zinc 0.46 mg
Phosphorus 72 mg
Copper 0.22 mg
Fluoride 21 mcg
Selenium 0.94 mcg
Sodium 30 mg
Potassium 510 mg
Iron 0.8 mg

Maple Sweet Potato Salad

Thursday, November 1st, 2012

Fall is in full effect up north and Thanksgiving Day looms just a few weeks away. Summer has its potato salad and now fall has its maple sweet potato salad. This side is vegan, vegetarian, low cholesterol, and low sodium.

Ingredients:

2 tbsp. lemon juice

2 tbsp. orange juice

1-1/3 tbsp. olive oil

3 tbsp. maple syrup

1-1/2 tbsp. chopped crystallized ginger

1 lb sweet potatoes, peeled and cut into .5 in. cubes

2 tomatoes, peeled, seeded and cut into .5 in. cubes

1/4 cup cilantro, or parsley, chopped

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 8-10 minutes, or until tender. Transfer sweet potatoes to a large baking sheet. Spread out to cool. Combine first 5 ingredients in a jar with a tight-fitting lid, shake vigorously. Place sweet potatoes in a serving bowl. Add maple dressing and remaining ingredients and toss. Cover and chill until ready to serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 21.6%; Total Fat 4.8g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 46mg; Total Carbohydrates 38g; Dietary Fiber 4.6g; Sugar 19g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin B12 0 mcg
Vitamin K 14 mcg
Vitamin A 22000 IU
Niacin B3 2.1 mg
Pantothenic Acid 1.1 mg
Riboflavin B2 0.14 mg
Vitamin C 38 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 20 mg

Minerals:

Manganese 1.1 mg
Magnesium 41 mg
Calcium 62 mg
Zinc 1.1 mg
Phosphorus 79 mg
Copper 0.24 mg
Fluoride 1.5 mcg
Selenium 0.35 mcg
Sodium 46 mg
Potassium 750 mg
Iron 1.2 mcg

Ginger & Sweet Potato Soup with Cilantro

Monday, August 22nd, 2011

Rich and smooth, this luxurious blend of sweet potatoes makes a divine soup. For extra-sharp gingery flavor, freshly grated ginger root is added just before serving. The yogurt swirl looks pretty and is easy to do, or simply garnish each serving with a dollop of yogurt. (Adapted from Saved by Soup by Judith Barrett; William Morrow, 1999.)

Prep Time 15 Minutes

Cook Time 50 Minutes

Ingredients:

2 teaspoons olive oil

1 medium leek, white part only, cut in half lengthwise, rinsed well between layers and thinly sliced

1 medium carrot, chopped

2 pounds sweet potatoes or yams, peeled and cubed

1 1-inch piece fresh ginger, peeled and finely chopped, plus 1 teaspoon
grated

4 cups vegetable broth, homemade or reduced-sodium canned

3/4 teaspoon salt, or to taste

1/4 cup low-fat plain yogurt

2 tablespoons 1% milk

Fresh cilantro leaves for garnish

Lime wedges

Directions:

1. Heat oil in a 4- to 6-quart Dutch oven or soup pot over medium-high heat. Add leek and carrot; cook, stirring often, until they begin to soften, 2 to 3 minutes. Stir in sweet potatoes (or yams) and chopped ginger. Add broth and bring to a boil. Cover, reduce heat to low and simmer until sweet potatoes are soft, about 30 minutes.

2. In batches, if necessary, transfer the soup to a blender or food processor and process until smooth. Return the soup to the pot, season with salt and reheat.

Just before serving, stir in grated ginger. Whisk yogurt and milk in a small bowl until smooth. Ladle soup into bowls; drop a large dollop (or several small dollops) of thinned yogurt onto each one. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls. Garnish with cilantro and serve with lime wedges for squeezing into the soup.

Makes 6 servings

Recipe by Judith Barrett.

Sweet Potato Soup

Thursday, August 18th, 2011

A warming soup with an appealing golden color. The natural sweetness of the sweet potatoes gives this soup a surprising flavor twist.

Ingredients:

2 tablespoons light olive oil

2 medium onions, chopped

2 medium carrots, peeled and diced

1 large celery stalk, diced

1 tablespoon celery seeds

6 cups peeled, diced (about 1/2 inch) sweet potatoes

2 bay leaves

1/4 teaspoon dried thyme

1/4 teaspoon ground nutmeg

1 cup low-fat milk, rice milk, or soymilk, or as needed

Salt to taste

Directions:

Heat the oil in a soup pot. Add the onion, carrots, and celery and sauté over low heat until the onions are golden. Add the celery seeds and sweet potato dice. Add just enough water to cover all but about an inch of the vegetables. Bring to a simmer, and then stir in the bay leaves and seasonings. Simmer gently, covered, until the sweet potatoes and vegetables are quite tender, about 20 to 25 minutes. Remove the bay leaves.

With a slotted spoon, remove about half of the solid ingredients and transfer to a food processor along with about 1/2 cup of the cooking liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk or soymilk as needed to achieve a slightly thick consistency. Season with salt, simmer over very low heat for another 10 to 15 minutes.

Serve at once, or let stand off the heat for an hour or two before serving, then heat through as needed.

Serves 6