As the weather starts to cool off for fall, it’s important to start preparing your body for the change in seasons by changing what you’re eating. Eating locally isn’t only beneficial for our local farmers and our environment, it also encourages us to eat seasonally appropriate foods. When the weather gets cooler, our bodies crave warm, nourishing comfort foods to help us transition.
In addition to being the perfect fall food, sweet potatoes have some great health benefits as well. Not to mention, they can be enjoyed in such a great variety of ways as either main courses or side dishes.
Fiber: Sweet potatoes are a great source of dietary fiber. A serving contains almost 7 grams of fiber!
Vitamin A/Beta-Carotene: Vitamin A is a great natural anti-oxidant and just one sweet potato contains almost your entire daily recommended serving! Vitamin A is said to help in prevention of cancer as well as protecting your skin from the sun (from the inside out).
Vitamin C & E: Vitamin C & E are important antioxidants for disease prevention. They also support health hair and skin. Look good, feel good!
Heart Health: Sweet potatoes are rich in vitamin B6 as well as potassium, which help blood flow freely and help to lower blood pressure.
There are so many great ways to enjoy sweet potatoes…baked, sweet potato fries, in a stew or soup, even sweet potato tater tots!
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This chili recipe from Eatingwell.com is so tasty! It’s filling, comforting and the perfect winter crockpot meal!
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil
- 1 medium-large sweet potato, peeled and diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tablespoons chili powder
- 4 teaspoons ground cumin
- ½ teaspoon ground chipotle chile (see Note)
- ¼ teaspoon salt
- 2½ cups water
- 2 15-ounce cans black beans, rinsed
- 1 14-ounce can diced tomatoes
- 4 teaspoons lime juice
- ½ cup chopped fresh cilantro
Check out the EatingWell website for the full recipe!
You guys – how could anyone not want to shove these in their face immediately?!?!? Sweet potato, guac AND bacon???? WHAT?!?!?!?!?!
2 sweet potatoes, scrubbed clean but NOT peeled, thinly sliced;
4 oz. bacon, cooked and crumbled;
1 cup fresh salsa;
1 tsp. chili powder;
1/2 tsp. paprika;
1/2 tsp. garlic powder;
2 tbsp. extra-virgin olive oil;
Fresh cilantro, minced;
Sea salt and freshly ground black pepper;
Ingredients for the simple guacamole
2 medium avocados, peeled, pitted, and diced;
1 tbsp. fresh lime juice;
1 garlic clove, minced;
1/2 cup Roma tomatoes, diced;
1/4 cup red onion, diced;
Sweet Potato Bites preparation
Preheat your oven to 450 F.
In a bowl, mash the two avocados until smooth. Add all the remaining ingredients for the guacamole. Stir until well combined, cover, and refrigerate.
Place sliced sweet potatoes in a bowl and drizzle with olive oil. Sprinkle with chili powder, paprika, garlic powder, and salt and pepper to taste, and toss until well coated.
Place the sliced sweet potatoes on a baking sheet and cook in the oven for 10 to 12 minutes on each side.
Top each sweet potato slice with guacamole, fresh salsa, bacon bits, and fresh cilantro.
Sweet Potato Bites with Guacamole and Bacon
Pies are one of my favorite indulgences, so I was really excited to find this healthy option for dessert. Paleo sweet potato pie is just the right balance of a sweet treat with a healthy twist. Yum!
What you will need (pie filling):
2 1/4 cups cooked sweet potatoes
3/4 cup maple syrup
1/4 cup ghee
Cream from one can of coconut milk
2 eggs and 3 egg whites
2 Tbsp. vanilla
1 tsp cinnamon
2 tsp. gelatin
What you will need (pie crust):
2 cups almond flour (sifted)
1/8 cup ghee
Pre-heat oven to 350 degrees.
Mix pie filling ingredients in a large bowl – mix well!
In a separate bowl mix the crust ingredients (hands work the best) until it looks like dough.
Grease a pie pan and place the dough in the middle, slowly spreading the dough out with the palm of your hand until it covers the entire pan.
Pour the filling into the pie pan and bake for 1 hour and 15 minutes at 350 degrees.
Let cool for 1 hour.
Paleo Sweet Potato Pie
I LOVE me some healthy dessert! This is a great option for a sweet treat that won’t leave you feeling guilty.
- 1 ripe avocado
- 1 cup (275g) cold sweet potato puree*
- ½ cup unsweetened apple sauce
- ¼ cup date paste
- 1 tsp pure vanilla extract
- 4 eggs
- 1/4 cup coconut flour
- 2 tbsp arrowroot flour
- ½ cup cacao powder
- 1 tsp ancho chile powder
- ½ tsp Himalayan salt
- 1 tsp baking soda
- ½ cup raw pecans, coarsely chopped
- ¼ cup date paste
- ½ cup all natural halzelnut butter
- ¼ cup cacao powder
- 2 tbsp raw honey
- ½ cup full fat coconut milk
- Generous pinch Himalayan salt
- Preheat your oven to 375F. Grease a 9” square baking pan with coconut oil and line pan with parchment paper, leaving enough extra to extend over the sides.
- In the bowl of your food processor, combine avocado, sweet potato puree, unsweetened applesauce, date paste and vanilla and process until smooth and creamy. Add cacao powder and again, process until smooth.
- Add eggs, one at at time, processing until smooth between each addition.
- In a large mixing bowl, add coconut flour, arrowroot flour, salt, ancho chile, and baking soda and stir with a wisk until well combined then add to your food processor and, you guessed it, process until smooth.
- Add pecans and pulse a few times just to mix them in.
- Transfer to your prepared pan. Spread batter evenly and bake for approximately 25 minutes, or until a toothpick inserted in the center of the cake comes out almost clean.
- Set brownies on a wire rack to cool for 15-20 minutes then transfer to fridge to cool completely, about an hour.
- Prepare the icing by adding all the ingredients to the bowl of your food processor and process until smooth and creamy.
- Pour over brownies and spread evenly with a spatula.
- Place the brownies in the fridge and chill completely, at least 8 hours, preferably overnight. Sprinkle with a handful of coarsely chopped pecans, if desired. Cut into squares.
- These brownies seem to get even better and richer tasting after sitting in the fridge for a few days…
Paleo “Knock-You-Right-Off-Your-Feet” Sweet Potato Brownies
This is a keeper! Not only is it warm, comforting and delicious, but it’s also kid friendly! This is a perfect addition to my winter menu. A great balance of good nutrition, sweetness and easy prep.
- 6 large sweet potatoes, peeled and chopped into chunks;
- 1 cup walnuts, chopped;
- ½ cup full-fat coconut milk;
- 1 tbsp cocoa powder;
- 1 tbsp vanilla extract;
- 1 tbsp cinnamon;
- 2 tbsp olive oil, butter or clarified butter;
- Sea salt and freshly ground black pepper to taste
- Preheat oven to 350F and then start by filling a large sauce pot with water and place all the chopped sweet potatoes in it. Place the saucepan over a high-heat on the stove-top and bring the water to a boil. Continue cooking the potatoes for anywhere from 15 to 20 minutes, basically until they are tender when pierced with a fork. Remove from heat and strain the excess water.
- Return the sweet potatoes to the pot they were cooked in and drizzle 1 tablespoon of olive oil, butter or clarified butter on top of them. Using a masher or hand-mixer, mash the potatoes until smooth. I tend to prefer the texture to be slightly clumpy, but to each their own! As you continue to mash, slowly pour the coconut milk in, followed by the vanilla extract. Once it has been mixed well, give it a taste to see if it requires any salt and pepper. I found it to be just perfect how it was, but a little salt cuts on some of the sweetness. Transfer the mashed mix into a baking dish, or better yet, a casserole dish and set aside.
- In a medium bowl, toss the walnuts in the remaining oil or butter. Sprinkle with the cinnamon and cocoa powder and then give it another good mixing. Evenly cover the mashed potato mixture with the topping, put in the preheated oven and cook for about 20 minutes and, once finished, indulge!
Sweet Potato Casserole
Yesterday I posted about all the amazing health benefits of sweet potatoes so I though this recipe from paleogrub.com would be appropriate – and perfect for kids!
2 large sweet potatoes, peeled and roughly cubed
1/4 medium onion, finely diced
2 tbsp coconut flour
1 tsp garlic powder
1 tsp chili powder
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 cup coconut oil, for frying
Bring a large pot of water to a boil. Add the sweet potatoes and cook for 5 minutes. Drain and rinse with cold water. Shake off any excess water.
Place the sweet potato and onion into a food processor and pulse to break down into smaller pieces. Transfer to a large bowl. Stir in the coconut flour, garlic powder, chili powder, salt, and pepper. Stir well to combine.
Use your hands to shape the potato mixture into small cylinders. Place aside until ready to fry.
Heat the coconut oil in a heavy skillet until hot. Working in batches, add the tater tots to the skillet and fry until golden brown, turning carefully to brown each side. Once crispy, place onto a paper towel-lined plate. Repeat with the remaining sweet potato mixture. Serve warm.