Tag: sweet potato

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Turkey Cranberry Sweet Potato

Turkey Cranberry Sweet Potato Taco

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This turkey cranberry sweet potato is Thanksgiving rolled into one highly portable meal. Perfect if you’re short on time and looking for satisfying weekday lunches.

  • Turkey Cranberry Sweet Potato Taco
  • Turkey Cranberry Sweet Potato Taco

Like most plants, sweet potatoes contain beneficial micronutrients – vitamins, minerals, fiber, and antioxidants. The antioxidants are also responsible for the color diversity. Carotenoids are orange and yellow light emitters. Found in highest concentration in Beauregard sweet potatoes, beta-carotene is a precursor that our bodies use to produce Vitamin A. Lutein and zeaxanthin also belong to this family – both support eye health.

Notes about the recipe:

  • In addition to high Vitamin A and antioxidant concentration, with the potato skin and celery you’re also getting 12 of fiber!
  • Any variety of sweet potato works for this recipe. The quickest method is to cook the potatoes in the microwave, but if you do have the time, baking in the oven will provided a richer flavor.
  • Nutrition for each potato is 363 kcal 26P | 13F | 37C with the assumption that the hollowed out potato weighs 100g.
  • I used 93/7 lean ground turkey; chopped up leftover turkey breast would be perfect!
  • If you want to adjust the carbs up or down, use a large potato or smaller potato.

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Roasted Sausage & Sweet Potato

Sage Roasted Sausage Sweet Potato
Sage Roasted Sausage Sweet Potato

Simple dinner with minimal clean up. This sage roasted sausage & sweet potato uses a single plan and is delicious for a minimal amount of work. Roasting the sweet potatoes with sage and combining with balsamic brings forward a savory-sweet combination that pairs well with the sausage and broccoli.

For even cooking, it’s worth the time to flip over each of the sausage pieces so that they crisp up on both sides. Swap full fat sausage for low-fat chicken sausage – there are plenty of options at the grocery store and each 85 g link is typically going to have 7-8 g of fat and 12-13 g of protein. I’ve used Sabatinos (Costco) as well as Open Nature (Vons). You could also substitute extra firm tofu in this recipe for a plant-based protein source. Remove excess water from the tofu before baking by pressing.

It’s relatively straightforward to adjust the macros for this sage roasted sausage & sweet potato; if you are looking for lower carbs reduce to one potato and instead add an extra crown of broccoli. To reduce the fat, reduce the oil to 1 tbsp. total or instead make some home made ground turkey with sausage seasoning like the one I made for this recipe and combine with the sweet potato and broccoli at the end.

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Purple Sweet Potato Pretzels

Sweet Potato Pretzels

These simple-to-make colorful and chewy purple sweet potato pretzels have only four ingredients.

  • Headed into the oven!
  • Sprinkled with “everything but the bagel” seasoning
  • Perfect re-heat in the toaster oven.

I came across purple sweet potato powder and I wanted to see how it would work in a simple pretzel recipe. Why purple sweet potato? #1 because it’s colorful, and life is too short not to have fun healthy treats. At only 100 calories per pretzel it’s a good afternoon pick-me up snack.

Whether you make these savory or sweet, they are AMAZING hot out of the oven or re-heated in a toasted oven. My current go to is a sprinkle of everything but the bagel seasoning but I also love cinnamon & sugar.

Purple potato micronutrients

Purple sweet potato powder gives these pretzels an extra chewy interior texture with a light crisp on the outside. There’s also a very very subtle sweetness. A little bit goes a long way and I don’t recommend fully swapping out all of the regular flour for sweet potato powder.

Like most other naturally purple foods, purple sweet potatoes have their hue due to a class of natural plant pigments called anthocynanins. Anthocyanins transmit visible wavelengths of light under the right conditions. We visually see red, blue, and purple – you can clearly guess the foods contain a high concentration of them – blueberries, blackberries, raspberries, grapes, eggplant, etc.

Anthocynanins are beneficial antioxidants (inhibit the oxidation of other molecules in our bodies that lead to cell damage). A lot more research required to understand health benefits, however based on the studies available it certainly doesn’t hurt to add a little more color into your diet! The best way would be to eat whole purple potato (for example Okinawan), but the powder still provides these micronutrients.

Note: This recipe also works with gluten-free flour as a 1:1 sub for the regular flour. Because my flour wasn’t self-rising, I added baking powder – omit if you are using self-rising flour.

Look forward to getting your feedback on this recipe! Please share on socials or with a friend if you enjoyed it.

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