Naraya Cooking Health Recipe: sweet potatoes

SWEET POTATO & CHICKPEA SALAD + CRISPY SHALLOTS

11:09 PM

Hello again!

It's been two weeks since I've been here and I'm so happy to be back. Today I've brought with me a salad that I think you'll love as much as I do. As a food blogger, I tend to skip around a lot but I've made this a few times over the last few weeks which means it must be pretty darn good. It's one of those salads I find myself craving. I'm totally in love with sweet potatoes at the moment (and forever more) and they are great in salads. The crispy shallots take it to another level. Truth is crispy shallots equal awesomeness! And the simple lemon tahini dressing adds a creaminess making this a salad dream come true. At least for me anyway, I love creamy dressings! There's nothing wimpy about this salad either. It's a perfect warm salad to keep you cozy and happy. I've also got plans for another sweet potato salad coming your way soon...it'll have a Thai peanut dressing. Oh yes, and its soooo good! But in the meantime, I urge you to pick up everything you need for this salad and get on it, pronto!

Follow my kitchen on Instagram. It's where I share most of my daily meals and inspiration with a sprinkle of randomness thrown in. I'd love to have you join me!

SWEET POTATO & CHICKPEA SALAD + CRISPY SHALLOTS

Ingredients

1 large sweet potato, diced
1 cup cooked chickpeas
1 large shallot, sliced
2 tablespoons olive oil, divided
garlic powder
chili, chipotle or smoked paprika powder
pink salt
leafy greens of choice (I used baby kale)
pepitas (pumpkin seeds)

Simple Lemon Tahini Dressing

3 tablespoons tahini
juice of 1/2 medium lemon
2-3 tablespoons water, + more as needed
pink salt, to taste

Preheat oven to 400F.

Roast: Place sweet potato and chickpeas on a large rimmed baking sheet lined with a silpat, parchment paper or lighlty greased. Drizzle with oil, toss to coat. Sprinkle a few dashes of salt, garlic and chili powder of choice over top. Place in oven and roast for about 25 - 30 min, stirring once half way through, potatoes will be ready when they are fork tender. Ovens vary so your cooking time may be more or less.

Crispy shallots: Heat remaining oil in a small/medium pan over medium heat, add shallots and cook for about 5 minutes stirring frequently. Lower heat to medium low and cook the shallots until nicely browned, about another 5 - 10 minutes. Once browned to your liking, remove from pan and set aside on a paper towel lined plate (if you leave them in the pan to cool, they may cook a bit more (possibly overcook) since the pan will still be hot). Sprinkle with a little salt and pepper if you like.

Dressing: Place the dressing ingredients in a small bowl, mix well and add a more water as needed to thin. Set aside.

To serve, add leafy greens to serving dish/plate, top with 1/2 of the roasted sweet potatoes and chickpeas along with 1/2 of the crispy shallots. Add a sprinkle of pepitas over top and drizzle with 1/2 of the dressing. Add a squeeze of the remaining lemon half over to if you like!

Serves 2.

broccoli

ROASTED VEGETABLE MISO SOUP + SOBA NOODLES

5:03 PM

Soups really have been a big part of my winter meals, although I've been really loving a few new vegetables bowls that I'll be sharing soon! They're so easy to throw together and will last me a good day or two. This soup happened to come about as a combination of ingredients I've never had together. It was something I threw together on a whim. I shared my first attempt here (this one looks better) and thought it was ultimately good enough to make it to the recipe collection. So here it is! It fits my criteria for being simple to pull together, has versatility and is fairly well-balanced. Now, I know that roasting vegetables and serving them in soup is not really typical but I'll be darned if it didn't taste great and make my life simple. I gently roasted them just until softened, about 20 - 25 minutes. It helps to cook your vegetables faster if they're chopped on the smaller side. You don't have to use all the vegetables I have here either, maybe just 3 of the 4 opting between the broccoli or brussels sprouts. I wasn't sure what direction I was going to go in, using the broccoli or brussels sprouts and decided to just add them both using 4 vegetables. Suits me perfectly! The miso broth is super simple. I'm in love with red miso at the moment (it's robust & flavorful) but you can use your favorite. You may even like to add a tablespoon or so of tahini to the broth for something different. Making the miso broth as suggested with keep the integrity (health benefits) of the miso paste at it's highest. The soba noodles are easy too and cook pretty much the same as any other noodle. Add some freshness to the soup with sliced scallions, a few greens and cilantro if you have it on hand. A dash (or two) of sriracha isn't a bad idea either! And if you feel the need for some added protien, add a serving of cubed organic tofu (firm or extra firm). If you have a few veggies left over, save and serve them with a grain like rice or quinoa and a protein like lentil or beans (or make more soup!). Enjoy this soup....it's filling, flavorful and easy. Win, win, win!

ROASTED VEGETABLE MISO SOUP + SOBA NOODLES

Ingredients

1 purple sweet potato (or any color), peeled and cubed
2 carrots, sliced
handful brussels sprouts, quartered
handful broccoli florets
drizzle of sesame, olive or grapeseed oil
1 package 100% soba noodles
5-6 tablespoons miso (I used red, use your favorite)
4 cups water

garnish

2 scallions, sliced
toasted sesame seeds (raw black and/or white are great too)
handful of shoots, sprouts or greens and/or cilantro

Preheat oven to 400 degrees F.

Prepare vegetables and place on a large rimmed baking sheet that's lightly greased or lined with a silpat or parchment paper. Add a drizzle of oil and toss well. Add a sprinkle of salt over top. Place sheet on the middle rack and cook for 20-30 minutes stirring every 10 minutes, vegetables are done when just fork tender.

Cook your soba noodles according to the package directions. Be sure to use a large pot filled just under half way when cooking soba noodles. Once the noodles have come to a boil, the water tends to foam up quickly and overflow (ugg, I've learned from experience). Pay attention and reduce the heat as needed to prevent the water from boiling over while keeping the water at a gentle rolling boil.

For the miso broth, heat your water until nicely warmed, but not boiling, in a small pan or use the pot the noodles were cooked in. Remove from heat, add miso and mix until miso is dissolved. For me, I fill my 4 cup measuring cup using my hot water dispenser, add the miso and mix (works great for me!).

Add noodles and vegetables to your serving bowl, top with broth and add a few of the garnishes. Some other optional garnishes would be a dash or two of sriracha or red pepper flakes.

Serves 2-3.

Notes:

Try adding a tablespoon or so of tahini to the broth for something different.

No need to use all these vegetables, three is enough. You may opt to use either the brussels sprouts or broccoli. My Vegetarian Flavor Bible didn't suggest that broccoli was a match for miso, but I liked it and it's available all year long. You can also try using butternut or kabocha squash in place or along with the sweet potato. I used butternut squash in my first attempt and it was delicous!

The smaller you cube your vegetables the quicker they cook.

Add a serving of cubed organic tofu (firm or exta firm) for added protein.

For the noodles, it's 4 servings per package but I can easily eat half a package myself which is why I suggest this serves 2-3.

broccoli

ROASTED NOURISH BOWL

9:32 PM

Life has been very slow lately. I think it must be this time of year and changing season that has slowed me down. I'm not complaining, in fact I quite like it. It's given me a chance to really practice my yoga, spend time with my kids and bake a lot of loafs of bread, mainly these pumpkin and banana breads. I'm obsessed with them at the moment and they've both been amazing recipes, even when making new alterations that I've also added to the notes. Winter hasn't set in yet but I'm prepared for when it does. Between easy vegetable bowls, like the one I'm sharing here which can work for lunch or dinner, and my breads, that I eat in the morning and as a snack or dessert, I'm ready for the cooler months to come. And if you're anything like me...you'll appreciate the simplicity and beauty of this roasted nourish bowl. Late last spring I shared this Everyday Nourish Bowl which is full of fresh vegetables. I thought it'd be a good idea to have a roasted version here too so you can get an idea of, and be tempted by, all the goodness it has to offer. Even in the cooler months, the freshness of the everyday nourish bowl would be great. But really the roasted version is so delicious and perfect for the cooler months. Enjoy every bite...be warm and nourished!

Simply chop your veggies, add them and your beans to a roasting pan, toss in a little oil (or not), add a little salt & pepper and roast. Once done your vegetables should be nice and browned on the edges and fork tender. Feel free to use more or less of the vegetables I have listed. If you can't get them all in that's ok, a various few of the veggies called for will be enough. You can also change up the beans if you like, maybe use another white bean like cannellini or great northern. Other beans have slightly more protein and fiber than chickpeas so if you're looking to get the most protein I'd suggest changing them up.

Makes a perfect complete meal once you add a grain like quinoa and some fresh spinach. A nice big dollop of hummus and you're all set for a hearty, nutrient dense meal. So much to love about bountiful nourish bowls!

ROASTED NOURISH BOWL

Ingredients

olive, grapeseed or coconut oil, 1 - 2 tablespoons
1 large sweet potato, cut into 3/4" cubes
2 large carrots, sliced
1 1/2 cups brussles sprouts, halved or quartered
1 1/2 cups broccoli florets
1/2 large red onion, sliced
6 serrano chilis, sliced in half and de-seeded
1 1/2 cups cooked chickpeas or 1 can (15oz) drained and rinsed
1 - 2 lemons, cut into six pieces
mineral salt & fresh cracked pepper, to taste

To serve

1 1/2 cups cooked quinoa
5 oz. spinach
1 - 2 avocados
big dollop of hummus
red pepper flakes, to garnish
hemp hearts, to garnish

Preheat oven to 400 degrees F.

Prepare vegetables: remove any unsightly spots on the sweet potato skins before cubing, peel the carrots if needed and half or quarter the brussels sprouts depending on the size.

Place vegetables, chickpeas and lemon in a large roasting pan or rimmed baking sheet. Toss with oil and sprinkle with salt & pepper to taste. Roast for 40 - 45 minutes, stirring half way through. Vegetables should be slightly browned on the edges and fork tender. Remove from oven and let cool a few minutes. If you have a favorite herb or herb blend, you may consider adding a dash or two before roasting.

In individual bowls, serve vegetables with 1/2 cup quinoa, handful of spinach, sliced avocado and a nice dollop of hummus. Top with a sprinkle of red pepper flakes, hemp hearts a squeeze of roasted lemons.

Serves 6.

Notes:

Vegetables can vary in quantity. Add or subtract to your liking.

Serrano peppers are optional. I personally love the heat they give and they are wonderful roasted! You can sub 3 jalapeno peppers as well.

If you don't have hummus on hand or want to vary it up, try using these dressings and sauces instead: Lemon-Tahini Dressing, Sriracha Cashew Sauce, tahini based Dynamite Sauce or Creamy Tahini Hippie Sauce, For a non-creamy dressing, try this Shallot Vinaigrette.

Cooking quinoa: I had a comment about cooking quinoa so here is my recipe for perfect quinoa.

In a medium size pot, bring 1 3/4 cup water + 1 cup quinoa to a boil, cover, reduce heat to low and simmer for 15 minutes. Once done, turn off heat, remove cover, fluff with fork and let set 10 - 15 minutes.

Perfect quinoa every time! Makes about 3 cups. Feel free to add a little seasoning to the quinoa before cooking like garlic powder, thyme, garlic salt, mineral salt, lemon pepper, everyday seasoning, etc. Or simply season once done. This will give you more than called for in the recipe...leftovers can be served chilled or warmed with your favorite vegetables or fruits.

chives

Zucchini & Sweet Potato Vichyssoise

5:57 PM

basil

Roasted Vegetables + Chickpeas with Lemon-Cannellini Sauce

3:10 PM

This recipe is adapted from one of the very first vegan meals I used to make on a regular basis when starting my new lifestyle. This was before I started blogging and then was off trying everything else I could. Nice to come back to this recipe once again. I have only slightly changed it from the original by adding chickpeas for boost of protein and texture, as well as mixing up the veggies a bit. The original recipe can be found here on One Green Planet by its author Robin Robertson. I love this recipe because of the versatility and ease. The vegetables can be pretty much anything you like. Use red or Yukon gold potatoes in place the sweet potato, just be sure to use about 2 cups worth. You can add, or sub in, butternut squash, pumpkin or any other winter squash you might like. You may like to add earthiness by using cubed beets. Try cauliflower florets in place of broccoli. Really anything goes here. As for the sauce, I find it's not something to write home about on its own but that changes once added like gravy to the top of your vegetables and grain, all the flavors come together and you'll be in comfort food heaven! This recipe is easy to pull together and makes for a great hearty meal in these cooler months. It's full of protein and fiber, is low in fat and has plenty of essential nutrients needed to maintain a healthy plant based diet!

Clean, vibrant, healthy and satisfying!

By all means load your plate with two to three times the vegetables you see here. Enjoy freely!

Roasted Vegetables + Chickpeas with Lemon-Cannellini Sauce

Ingredients (serves 4-6)

1 large sweet potato, cut into 1 inch cubes
2 cups broccoli florets
2 large carrots, sliced
2 cups brussels sprouts, halved lengthwise
1 onion, sliced (use your favorite onion or what you have on hand)
1 can (15 oz.) garbanzo beans (chickpeas), drained and rinsed
1 tablespoon olive oil
mineral salt & fresh cracked pepper or lemon-pepper, to taste
2 -3 cups cooked quinoa or grain of choice (about 1/2 cup per person)

Sauce

2 cans (15 oz.) cannellini beans, drained and rinsed
1/4 cup nutritional yeast
1 teaspoon garlic powder
3/4 - 1 cup vegetable broth (start low and add as needed)
juice of 1 good size lemon
generous pinch of red pepper flakes
mineral salt, to taste
1 tablespoon fresh chopped basil, thyme, parsley, chives, sage, tarragon

Preheat oven to 425 degrees F.

Line roasting pan/baking dish with silpat, parchment paper or grease lightly with neutral oil. Add vegetables to roasting pan and toss to coat with olive oil. Arrange vegetables in a single layer (as much as possible), sprinkle with salt and pepper to taste. Roast vegetables until tender and lightly browned, about 45 minutes, mixing once halfway through.

Start your grain of choice while vegetables are cooking. Quinoa will take about 30 minutes.

Prepare your sauce by placing all the ingredients into your food processor/blender, except for the herbs, and process until smooth. Add extra broth as needed to thin. Add in herbs and pulse once or twice. Place sauce in a small saucepan and heat over low heat, uncovered, until warm, stirring occasionally.

Serve vegetables over grain of choice with a nice helping of sauce over top. Serve warm.

Serves 4 generously.

Store leftovers in refrigerator for up to a week. Leftovers are just as delicious!

Enjoy!

sweet potatoes

Baked Sweet Potato Shoestring Fries

9:41 PM

I have a great love for sweet potatoes. There was a time when I wouldn't think twice about them. Those days are long gone and I have been finding as many ways as I can to enjoy their sweetness, nutrition and versatility. These baked shoestring fries are yet another great way to enjoy this wonderful root vegetable!

Now I must confess that baking sweet potato fries won't make the majority of them crispy (at least not for me), so be warned that most of your shoestring fries will be on the soft side while some will get a bit more french fry like and crispy. I still find them to be great on the soft side, even if I'm alone on that one, and I see myself having these every now and then. If you're looking for a truly 'crispy' fry this may not be the recipe for you. This is one of those give and takes, and I certainly don't mind. Just the flavor alone is great!

But wait a minute! You can also try using a julienne tool (shown below) making very thin shoestring fries and get a little more crispiness out of them if cooked just right. I encourage you to try both ways suggested here to find the perfect shoestring fry for you.

I seasoned these with mineral salt, garlic powder & ground chipotle and paired it with this Sriracha Cashew Cream. It's a nice combination of sweet and spice! I also like to add a light dusting of cornmeal to mine. It gives an extra crunch that I love but this is an option. You can just as well eat these with a fork if needed, kinda like the way you would with chili fries. In fact, these would be great under a vegan chili making for sweet potato chili fries...that may be something in the near future! You can also serve these alongside a sandwich or eat alone as a snack or light meal. I made The Ultimate Vegetable Lentil Loaf yesterday and made myself a lentil loaf sandwich today with the leftovers. It made for a great sandwich and these fries paired perfectly with it.

As suggested above, you may also like to try using a julienne tool (as shown below) to cut your sweet potato creating even thinner shoestring fries...two ways to try and see what works best for you. I love them both ways!

This method is a little easier with less steps involved. You don't have to bother with washing your potatoes after slicing. It's a little easier to julienne them and they will have a more uniform shape. They will cook for the same amount of time but at a lower temperature.

You may even find you get more crispy fries with this method. I encourage you to find the way you prefer as your go to method. Have fun testing them out!

Baked Sweet Potato Shoestring Fries

Ingredients

1 large sweet potato per person
drizzle of grapeseed or olive oil
mineral salt, to taste
light dusting of cornmeal, optional
sprinkle of garlic powder, ground chipotle, thyme, cayenne or smoked paprika, to taste and depending on your mood (or any combo you like)

Preheat oven to 400 degrees if slicing by hand. (if julienning see baking instructions below)

Wash your potato and remove any unsightly areas. Slice the sweet potato in half, place flat side down and cut thin slices, about 1/4 inch thick or smaller. Then turn your thinly sliced pieces on their side and do the same as before cutting thin slices. Try to get them as uniform in thickness as possible so they cook evenly. You may have to go through after cutting and double check your work.

Rinse your potatoes to help remove some of the starch. Dry well removing as much moisture as possible using a large dish towel. (You may also try not washing one time to see if it really makes much of a difference to you...I'm not sure it makes much to me but have it here for good measure.)

Place potatoes on your rimmed cookie sheet/s (I used two), add a small amount of olive oil (about 1 tablespoon), toss gently to coat. Place potatoes in a single layer, preferably spread out so they don't touch much, sprinkle with mineral salt and seasoning of choice. Bake for 15 minutes, remove sheet/s and rotate positions, bake for another 15 -20 minutes. Keep an eye on them after 15 minutes so they don't burn...you may lose some and ending cooking times will greatly depend on your oven. Best served immediately with choice of condiments.

For julienning your sweet potatoes...

Preheat oven to 350. They will be a bit thinner and should be baked at a lower temp but for the same amount of time as if slicing by hand.

Wash potatoes and remove any unsightly areas. Trim the ends if you like (I usually skip this step). Julienne your sweet potato.

Place on cookie sheet, you may need two, toss with oil, spread in a single layer as much as you can, sprinkle with spices and bake for 15 minutes. Turn sheet around and rotate positions. You can also use a fork and lift the shoestring fries up moving them around a bit. Bake for another 15 - 20 minutes, careful towards the end as they may cook and burn quickly at this point. Keep an eye on them, removing any pieces that are too brown...you may lose some and ending cooking times will greatly depend on your oven. Allow them to cool a few minutes, they will crispen up a bit. Best served right away with choice of condiments.

Notes:

Feel free to use other spices instead, or in addition too, like garlic powder, nutritional yeast, cumin, chili powder, curry, cinnamon or smoked paprika, etc...as well as other herbs.

Enjoy!

black beans

SWEET POTATO & QUINOA CHILI

2:11 PM

Meals that can easily fit into your meal rotation are what I really love to share. As we can get a bit bored with the usual meals, it's nice to have more easy options that come together in a cinch. I love finding these simple dishes that truly work and can be made over and over again. That is what I share with you today. Nothing complicated in this recipe, everything is probably in your kitchen right now or you can find right away at your favorite grocery store. Eating vegan meals every day that are healthy and tasty is really easy once you get the hang of it. This chili has plenty of protein and essential fiber, vitamins and minerals while being flavorful and satisfying. I know you're going to love this one and find yourself making it often during the chili weather season. This lovely chili is a one pot meal that is ready in under an hour. Leftovers hold up extremely well too!

Bring on the chili...

SWEET POTATO & QUINOA CHILI

Ingredients (serves 6)

1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) fire roasted diced tomatoes or 1 1/2 cup diced fresh tomatoes
1 can (6 oz) tomato paste
1 large sweet pototo, diced (with or without the skin...I leave the skin on)
1 cup dry quinoa
1 onion, diced
5 - 6 garlic cloves, minced
1 tablespoon olive oil
1 1/2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon dried oregano
a few dashes of garlic powder
a few dashes of onion powder
himalayan salt to taste
4 cups (32 oz) water or vegetable broth, + more as needed
avocado, cilantro and/or diced onion, for garnish (optional)

In large pot or dutch oven, heat oil over medium heat. Add onions, cook until soft and they start to turn brown (about 7 - 10 minutes). Add garlic, cook for another minute or so. Add the tomato paste, chili powder, cumin, oregano, garlic powder and onion powder, cook for 2 more minutes stirring constantly. Add tomatoes, liquids, beans and sweet potato, stir until combined. Add quinoa, bring to a boil, reduce heat, cover slightly ajar and cook for 30 - 40 minutes, stirring occasionally. Chili is ready when sweet potatoes are tender. Add additional water if chili is too thick for your liking.

Serve with optional garnishes. You may also like to top it with this easy Cilantro Lime Cashew 'Sour Cream'.

Notes:

As with all recipes, adjust seasoning to taste. Add a 1/2 teaspoon or so chipotle powder for some added heat. Also, use whatever beans you prefer. You may even like to use one kind of bean instead of two.

Easy and delicious...Enjoy!

Adapted from this recipe at Milk Free Mom

avocado

Baked Stuffed Sweet Potato + Sriracha Cashew Cheese Sauce

12:06 PM

beans

WINTER POTATO, WHITE BEAN & KALE SOUP

1:53 PM

Another soup is born! I love soups...plus it's raining here today and I wanted something easy and warm. I've been on the computer most of the day too setting up my Instagram account and playing with my phone, linking everything together with social media. All that stuff takes time and I'm glad to be done with that. It's time well spent as it's a new experience for me...and your more than welcome to join me if you like to see what else is going on in my kitchen, as well as out and about in the big wide world. This was a perfect soup to accompany the weather and my geek day. It's also great for it's healing, relaxing, warming and flavorful qualities. All the vegetables and spices came together so well. The purplish hue of the broth comes from the purple sweet potato I used. With all this color, you know it's full of nutrients. The sweet potato and sun-dried tomatoes add a nice sweetness to the soup. If you can't find purple potatoes, you can sub with any color you can find. If you don't care for sweet potatoes, use Yukon gold, red or purple or blue potatoes. This is a perfect hearty and nutrient dense soup for those cool afternoon days and chilly nights. It was so good and filling!

WINTER POTATO, WHITE BEAN & KALE SOUP

Ingredients

2 large sweet potatoes, diced (orange, purple, white or combo)
1 tablespoon grapeseed or olive oil OR 1/4 cup water
1 onion, diced
2 garlic cloves, minced
2 cans (15 oz) cannellini beans, drained and rinsed or 3 cups cooked
small handful sun-dried tomatoes, chopped
4 - 5 cups vegetable broth
2 teaspoons herbes de provence or thyme
3 or 4 handfuls kale, chopped (I used tuscan)
2 tablespoons nutritional yeast
sea salt & fresh cracked pepper to taste

In large pot or dutch oven, heat oil/water over medium heat, add onion and saute for 5 minutes, until onion becomes translucent. Add garlic, sun-dried tomatoes and herbes de provence, saute 1 minute.

Add broth, potatoes, beans and kale, bring to a boil, cover, turn down heat to low and simmer for 15 to 20 minutes...just until potatoes are tender. Remove from heat add nutritional and give a good stir.

Serve with crusty bread and a light dusting of almond parmesan.

Makes about 4 - 6 servings.

Notes:

Use any potatoes you like, just use about 5 cups worth. Leave the skin on or remove it according to your preference.

*Herbes de provence is a great herb blend for the pantry. I use them quite often in my soups, like this Parsnip & Split Soup and Chickpea Ratatouille. It won't go to waste if you love soups and cook often enough. And if you can't find it, the thyme is a great herb all by itself!

Recipe adapted from Elizabeth Antionette