Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Quinoa Curry with Lentils & Sweet Potato

This delicious one-pot curry is an easy 40 minute dinner that I like to whip up on a week night. It is rich in flavor and very satisfying. This recipe makes about 6 servings and will last in the fridge in a sealed container for about 4 days. Enjoy!

Ingredients:

• 1/2 of a white or yellow onion, diced
• 2 Tbsp of coconut oil (divided)
• 1/4 tsp of garlic
• 1″ of ginger root, shredded
• 1 red bell pepper, chopped
• 1 sweet potato, chopped (keep skin on)
• 1 Tbsp + 1 tsp of curry powder
• 1 can of coconut milk
• 4 cups of vegetable broth
• 1 cup of uncooked green lentils
• 1 cup of uncooked quinoa
• salt and pepper
• 1/4 cup of fresh cilantro, chopped
• juice of 1 lime
• handful of chopped kale
• chopped cashews for garnish

Instructions:

1. Sauté the onion in 1 Tbsp of the coconut oil in a large pot on med-high heat until the onions are soft and golden. Add 1 more Tbsp of coconut oil to the pot along with the ginger, garlic, bell pepper, and sweet potato. Cook for about 5-6 minutes until the veggies start to get soft.
2. Add the curry powder and stir to mix in evenly with the contents of the pot. Now add the coconut milk, vegetable broth, lentils, quinoa, and a dash of salt and pepper. Bring the pot to a boil. Once boiled, put the lid on the pot and simmer for 20 minutes until the lentils and quinoa are completely cooked.
3. Remove the lid off of the pot. Add in the fresh cilantro, lime juice, and kale. Keep stirring the pot for about 3-4 minutes until the kale is wilted.
4. Serve in bowls and top with chopped cashews as garnish.

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Curry powder helps fight infections in the body, helps digestion, detoxifies the liver, and helps increase the metabolic rate.

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Creamy Sweet Potato Soup

It is finally soup season in my kitchen! This sweet potato soup is savory and creamy with a hint of warm, aromatic spices. It is surprisingly filling but tastes lovely with a side of fresh toasted bread. Enjoy!

Preparation + Cook time=  65 minutes

Makes 4-5 servings

Ingredients:

• 1.5 lbs of sweet potatoes (peeled and chopped)
• 3 medium sized carrots (peeled and chopped)
• 2 Tbsp olive oil
• 1 yellow onion (peeled and chopped)
• 1″ piece of ginger (shredded)
• 1 stalk of celery (chopped)
• 1 gala apple (peeled and chopped)
• 1/2 tsp of garlic
• 1 bay leaf
• 1/2 tsp dried coriander
• salt and pepper
• juice of 1/2 of a lemon
• 1/2 tsp dried turmeric
• 1 tsp nutmeg
• 1 can of coconut milk
• 2 cups of low sodium vegetable broth
• roasted pumpkin seeds (optional)

Instructions:

1. Heat the 2 Tbsp of olive oil in a large pot. Sauté the onions until they are soft and slightly browned. Now add the garlic, ginger, carrots, sweet potatoes, apple, and celery. Cook for about 10 minutes whilst continually stirring the vegetables around.
2. Add about 1/4 tsp of salt, 1/4 tsp of pepper, 1/2 tsp of turmeric, 1 tsp of nutmeg, 1/2 tsp of coriander, and one bay leaf to the pot.
3. Add the coconut milk and vegetable broth. Bring to a boil.
4. Once the liquid is at a boil, turn it down to a simmer and cover the pot. Cook for about 25 minutes until the vegetables are tender.
5. Remove the bay leaf from the pot.
6. Transfer the soup into a large food processor or blender. You may have to do this in separate batches depending on how large your blender is. Blend the soup until smooth and creamy.
7. Put the soup back into the large pot. Add the lemon juice and stir. Add more salt and pepper if needed. Top your soup with roasted pumpkin seeds and serve with some fresh bread if desired.

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Ginger reduces inflammation, improves digestion, and reduces nausea.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Delicious Sweet Potato Smoothie Bowl

This delicious sweet potato pie-tasting smoothie bowl is packed with healthy, powerful ingredients to give your morning a tasty start. Who knew that adding sweet potato to a smoothie could taste so good? After trying this recipe, you won’t be questioning it! Enjoy!

Preparation + Cook Time: 10 minutes

Makes 2 servings

Ingredients:

• 1 Frozen banana, chopped
• 1 C Almond Milk
• 1 C cooked sweet potato, chopped
• 1 T Almond Butter
• 2 T Maple Syrup
• 1 t Vanilla Extract
• 1 1/2 t Cinnamon
• 1/2 t Nutmeg
• 1 T Tocos Powder (optional)

Instructions:

1. Simply blend all of the ingredients in a high speed blender until completed mixed. The smoothie should be smooth and creamy.
2. Split the smoothie into 2 bowls. Top each smoothie bowl with granola, almonds, and hemp seeds (or whatever toppings you prefer).

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Almond butter contains many essential nutrients that protects heart health, supports a healthy brain function, maintains skin health, helps control blood sugar levels, and maintains good bone and dental health.

-Bananas boost energy, are high in potassium, improves digestive health, and is a good source of brain, skin, and bone health-boosting manganese.

The information on the benefits of the ingredients was researched from http://www.medicalnewstoday.com and http://www.draxe.com

 

Carmelized Beet & Sweet Potato Farro with Roasted Chickpeas

Mmmm beets and sweet potatoes- two of my favorite vegetables! This carmelized beet and sweet potato salad is hearty and warm with nutty and sweet undertones. This dish is packed with wonderful nutrients that will keep you more than satisfied. Enjoy!

Preparation + Cook Time: 90 minutes

Makes about 7-8 servings

Ingredients:

• 2 lbs Sweet Potatoes
• 1 Shallot
• 2 T Coconut Oil
• 2 T Maple Syrup
• 2 t Cinnamon  (Divided)
• 1/2 t Nutmeg  (Divided)
• 2 lbs Beets
• 1 C Uncooked Farro
• 1/2 C Raw Almonds
• 2 T Olive Oil (Divided)
• 3 C Chopped Kale
• 1/4 t Garlic
• 1/2 t Paprika
• Salt and Pepper
• 2 15 oz Cans of Chickpeas
• Juice from 1/2 a Lemon
• 1 T Fresh Rosemary, chopped
• 1 t Dried Thyme
• 1/2 C Pomegranate Seeds

Instructions:

1. Preheat the oven to 375 Degrees Fahrenheit.
2. Chop the sweet potatoes into small cubes. Dice the shallot.
3. In a microwave safe container, melt the coconut oil for 30 seconds. Remove from microwave and add maple syrup. Whisk until thoroughly combined.
4. Add the sweet potatoes and shallots to a large bowl. Pour half of the oil/maple syrup mix and toss. Add 1 t cinnamon, 1/4 t nutmeg, and a dash of salt and pepper to the bowl. Stir until all the sweet potatoes and shallot are evenly covered. Transfer to an aluminum foil-lined baking sheet.
5. Peel and chop the beets into small pieces.
6. Add the beets to the same bowl. Pour the remaining coconut oil/maple syrup mixture on top of the beets. Top the beets with 1 t cinnamon, 1/4 t nutmeg, and a dash of salt and pepper. Toss until everything is evenly coated. Transfer the beets to a separate aluminum foil-lined baking sheet. 
7. Prepare the roasted chickpeas. Drain them from the can and put them on an aluminum foil-lined baking sheet. Drizzle with 1 T olive oil, 1/2 t paprika, 1/4 t garlic, and a dash of salt and pepper.
8. Now place all 3 baking pans into the oven. Remove the chickpeas from the oven after 35 minutes. The beets and sweet potatoes need to cook for 40 minutes.
9. While the veggies are baking, cook the farro. Put 1 C of farro into a medium pot. Cover with 3 C of water. Bring to a boil. Turn to a simmer and cook for 30 minutes. Set aside once cooked.
10. Prepare the toasted almonds. Chop 1/2 C of almonds into small pieces.  Put them in a skillet with a dash of salt and pepper and 1 T of olive oil. Keep stirring to make sure they don’t burn.Toast for 5 mins until golden brown. Set aside.
11. Once everything is done cooking, it is time to combine the ingredients into a salad. In a large bowl, add the chopped kale. Squeeze the juice from the 1/2 lemon onto the kale. Massage to evenly coat the kale. Add the sweet potatoes, beets, farro, toasted almonds, rosemary, thyme, and pomegranate seeds. Stir to mix evenly. Add more salt and pepper if needed.
12. Top each plate with roasted chickpeas. Serve warm.

Benefits of this recipe:

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

-Beets are high in antioxidants, contain anti-inflammatory properties, supports brain health, supports digestion, can improve athletic performance, and keeps blood pressure in check.

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com