Sweet Potatoes

Sweet and Savory Potatoes

2 large sweets potatoes, (2 cups chopped)

Toss with 1 tsp coconut oil,

1/4 tsp onion powder

1/4 tsp garlic powder

1/2 tsp cinnamon

salt and pepper

Bake on baking sheet about 30 minutes at 375.

 

Sweet Potato Fries

slice sweet potatoes into strips, toss with olive or coconut oil, salt, and pepper. Lay on parchment on large sheet, bake 10 minutes at 425 then turn over and bake 10 min more.

Sweet Potato Bisque with West Indian Spices

2 lbs sweet potatoes, peeled and shredded 

2 tsp mild curry powder      

1 tsp finely grated lime zest 

1/2 tsp ground allspice           

4 cups  reduced-sodium ready-to-use chicken or vegetable broth     

1 cup light coconut milk       

1 tbsp freshly squeezed lime juice    

1/4 tsp cayenne pepper

In a large saucepan, combine sweet potatoes, curry powder, lime zest, allspice and broth. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring occasionally, for 25 to 30 minutes or until sweet potatoes are very soft.

Working in batches, transfer soup to food processor (or use immersion blender in pot) and purée until smooth. Return soup to pan (if necessary) and whisk in coconut milk and lime juice. Warm over medium heat, stirring, for 1 minute.

In a small bowl, whisk together yogurt and lime juice until smooth. Serve soup sprinkled with cayenne.

Makes 6 servings

Sweet Potato Carrot Smoothie

1 cup roasted sweet potatoes and carrots

2 bananas

1/2 can whole coconut milk

1 teaspoon cinnamon

1/2 teaspoon vanilla extract

1/4 teaspoon ground cloves

1/4 teaspoon ginger

Ice

Coconut flakes, optional

If you have pumpkin spice in your cupboard you can substitute the spices in the ingredient list. Omit the cinnamon, cloves, and ginger and use 2 teaspoon of pumpkin pie spice.

Preheat oven to 375 degrees F.

To roast vegetables peel the skin off carrots and sweet potatoes. Cut in large pieces. Put the root vegetables in a dish dish baker. Add half a cup of water to the vegetables and cover with a lid. Roast vegetables in the oven for 45 minutes. Remove and cool completely.

Make a big patch and save the left overs in the refrigerator for quick and easy smoothie.

In a blender combine all the ingredients and blend well. Pour in glasses and top with unsweetened coconut flakes. sort of a lot of carbs.

Grilled Sweet Potato Salad *

2 lbs sweet potatoes (peeled and cut into 34-inch pieces)

2 sweet onions (peeled trimmed and cut into 12 inch wedges)

2 mangos (peeled seeded and cut into 34 inch pieces)

1 red bell pepper (stem rib and seeds removed cut into 34 inch pieces)

1/4 cup olive oil

2 tsps fresh lime juice

1/2 tsp ground cinnamon

2 tsp ground cumin

1/4 tsp ground nutmeg

1/4 tsp salt

pinch cayenne

1/3 cup peanuts (chopped toasted)

1/4 cup fresh cilantro (chopped)

2.In a large bowl, combine the potatoes, onions, mangos, and bell peppers. Add the oil, lime juice, cinnamon, cumin, nutmeg, salt, and cayenne, and toss well to coat evenly.

3.Lay 2 large pieces of heavy aluminum foil in a stack on a work surface. Mound the sweet potato mixture into the middle and wrap in the foil, turning up the edges to make a tight, well-sealed package. Place directly on the grill and cook until the vegetables are tender, about 30 minutes.
4.(Alternately, preheat the oven to 450 degrees F. Place the potato-mango package in the middle of the oven and roast until the potatoes begin to soften, 45 to 50 minutes. Uncover and roast until tender and starting to caramelize, 15 to 20 minutes.)
5.Remove from the grill and let cool slightly before unwrapping. Transfer the sweet potato mixture to a large, decorative bowl and adjust the seasoning, to taste.
6.Sprinkle with peanuts and fresh cilantro and serve.

Sweet Potato Casserole 
No extra sugar (except in the topping). This is what I make every year for Thanksgiving.
3 lb sweet potatoes
½ c orange juice
2 eggs
2 Tbs butter, melted
1 tsp cinnamon
½ tsp nutmeg
1 tsp vanilla

Optional Topping:*
½ c flour
¼ c brown sugar
½ tsp cinnamon
¼ c butter, soft
½ c pecans
or
mini marshmallows

Bake potatoes about 1 hour, scrape pulp into a bowl. Baking the potatoes makes them sweeter.
Beat in remaining ingredients with hand mixer. Put in buttered dish.
*The casserole is good just without a topping, but if you want to make it even sweeter, 
mix topping ingredients and sprinkle on top or put mini marshmallows on top.
Bake casserole at 350 about 30 minutes.