Sweet Potatoes*
According to "Nourishing Traditions", there's
probably no vegetable with a higher beta-carotene content than
the sweet potatoe. This is the beta-carotene that protects us
against cancer, colds, infections and other diseases. The
carotene content of sweet potatoes actually increases as the
vegetable is stored throughout the winter.
The sweet potato is also a good source of iron, potassium,
niacin, and vitamin C. It contains fiber, magnesium and is very
rich in vitamin B6, a vitamin that is highly protective against
heart disease. *From Nourishing Traditions by Sally Fallon and
published by ProMotion.
African Stew*
4 cups vegetable stock
1 onion, chopped
2 cloves garlic, minced
2 cups peeled diced yams
1 cup cooked chick-peas
1/2 cup brown rice
1/4 tsp. salt
1/4 cup peanut butter
2 cups chopped spinach (also kale or chard)
2 tbsp. lemon juice
chili sauce (optional)
Sauté onion and garlic in 2 tbsp. veg. stock until onions are
soft. Add remaining stock, yams, chick-peas, rice and salt;
simmer covered, for 45 minutes.
In a small bowl, blend peanut butter and 1/2 cups liquid from
the stew to make a paste. Stir into stew along with spinach, cook
for 5 minutes. Stir in lemon juice and chili sauce to taste.
*From Cooking Vegetarian by Vesanto Melina and Joseph Forest.
Published by Macmillan Canada.
Sweet Sweet Potatoes*
A sweet sweet potatoe dish is a favourite at my Christmas
meals with family. My uncle likes them baked with marshmallows on
top! This version from a Moosewood cookbook is definitely sweet
but healthier.
2 pounds sweet potatoes, peeled and cubed
1 cup unsweetened apple, pear or orange juice
1/4 cup maple syrup or honey
1 tsp. ginger root
1/2 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/2 tsp. salt.
Preheat the over to 350 degrees.
Carefully lower the sweet potatoes into about 8 cups of
boiling water (enough to cover them) and simmer for 5 minutes.
Meanwhile, stir the juice, maple syrup or honey, ginger,
cinnamon, cardamom, and salt together in a lightly oiled baking
dish. Drain the sweet potatoes, add them to the baking dish, and
stir well to coat with the juice mixture. Bake, uncovered for
about an hour, stirring every 15 minutes until the sweet potatoes
are tender. *From Moosewood Restaurant Low-Fat Favorites.
Clarkson Potter Publishers.
Roasted Garlic and Yam
Spread*
This fat-free spread is packed with the protective antioxidant
beta-carotene, also known as vitamin A. Its deep orange color
makes it very attractive served with crackers, vegetable sticks
or assorted breads such as pumpernickel, rye, wheat or sourdough.
If you've never tried roasted garlic, you'll be surprised how
mellow and lovely it tastes once its been baked. It bakes into a
soft, easy spread that is tasty but not strong. I highly
recommend trying it!
3 small yams (unpeeled)
2 cloves garlic (unpeeled)
1 1/2 tsp. lemon juice
1 tsp. nutritional yeast
1/4 tsp. oregano
1/4 tsp. salt
Pinch pepper
1 tbsp. chopped fresh parsley (optional)
Roast yams and garlic in 275 degree F oven until soft, about
45 minutes. Set aside until cool enough to handle. Squeeze out
garlic with thumb and index finger and peel yams, then transfer
to bowl of a food processor.
Add lemon juice, yeast, oregano, salt and pepper; puree until
smooth. Add parsley and puree for 5 seconds.
Makes about 11/3 cups of spread. *From Cooking Vegetarian.
Published by Macmillan Canada.
Sweet Potato Salad*
4 large sweet potatoes
1 large orange, finely grated peeled and juiced
2 tbsp. olive oil
2 tsp. sesame oil
2 tsp. brown sugar
2 tsp. Dijon mustard
1/2 tsp. salt
1/2 tsp. pepper
Generous pinch of cayenne pepper
1 small red onion, finely chopped
2 cups thinly sliced celery
1/4 cup snipped chives
fresh coriander
Bake potato halves in a shallow pan in a 375 F oven for 25 to
30 minutes.
In a large bowl, whisk orange peel and juice with oils, sugar,
Dijon and seasonings. As soon as potatoes are cooked run under
cold water to stop cooking. Peel potatoes and cut into 3/4 inch
pieces. Add warm potatoes to dressing as soon as they are cut.
Stir in onion, celery and chives. Add salt and pepper to taste.
*From When in Doubt Eat Broccoli. Published by Penguin Books.
Creamy Sweet Potato Bake*
4 medium sweet potatoes
1 lb soft tofu
2 tbsp. margarine
2 large onions, finely sliced
1 tsp. salt
1/4 tsp. black pepper
1 tbsp. dill
3 tbsp. chopped cilantro (optional)
Bake sweet potatoes in 425 degree F oven for about 1 1/2 hours
or until soft inside. Allow to cool slightly. With a sharp knife,
cut an oval in the long side of the potato. Remove the skin and
gently scoop out the flesh into a large bowl, leaving a thickness
of 1/4 inch. Set the potato skins aside.
Add tofu to bowl of sweet potatoes. Mash together until smooth
with a potato masher or food processor. In a skillet, heat
margarine over medium heat. Add onions, salt and pepper; sauté
until onions have browned. Stir into potato-tofu mixture. Add
dill and cilantro; mix well.
Stuff potato skins with potato mixture or, if serving alone,
transfer potato mixture to a casserole dish. Bake in over for 10
minutes or until heated through.
bugus@ladybugorganics.com
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