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Tag Archives: Recipe
There is so much to love about sweet potatoes. Not only do they taste delicious, but they are extremely good for you. They are high in vitamin B6, a good source of vitamin C, D, iron, magnesium and potassium. They are high in beta carotene, which is the precursor to vitamin A in your body. If that isn’t enough, they are easy to cook and there are so many great recipes out there. Here is one of my favorites. I made it for friends this weekend as a side dish and grilled the leftovers on the BBQ the next day!
3 large sweet potatoes, peeled and quartered (about 3 pounds)
4 tablespoons extra-virgin olive oil
Fine sea salt to taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1.5 tablespoons chopped fresh parsley
Heat the oven to 400 degrees F. Line a baking sheet with parchment paper, and set aside.
Place the sweet potatoes in a medium bowl, toss with 2 tablespoons of the oil, and season to taste with salt and pepper. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes. Let cool for 15 minutes or so.
Transfer the potatoes to a large bowl, and toss with garlic, lime juice, parsley, and remaining 2 tablespoons of oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.
A little added bonus: It’s important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include, so don’t skimp on the extra virgin olive oil!
When you want the same old healthy thing, but don’t want it the same old crunchy way, try this quick and easy dish. Have it as a side dish, or all on its own!
1 lb of brussel sprouts
4 plum tomatoes
1/2 red onion
4 cloves of garlic
1/2 cup water
Turn on broiler to high
Pre-heat cast iron skillet on stove
Cut sprouts in half, dice tomatoes, chop onions, and crush garlic
Spray or brush skillet with olive oil, and add sprouts, tomatoes and onion
Saute until oil & tomato juice is absorbed
Add water and cover until water is absorbed (approx 2 minutes)*
Uncover, stir in garlic.
Spray or brush sprouts with olive oil, and put skillet under broiler until sprouts are toasted brown (approx 3 minutes)
Salt and pepper to taste
*for al dente sprouts, add less water
photo by jeffrey doornbos