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5 Health Benefits Of Yams And Sweet Potatoes

Some vegetables are delicious and other vegetables are healing. These tubers are both! Keep reading to learn about the top 5 health benefits of yams and sweet potatoes…
5 health benefits of sweet potatoes and yams

There are lots of vegetables that we eat just because we know we should. Just because they are healthy. Just because the research shows that you just have to eat them.

Sweet potatoes and yams do not fall into this category. Nobody has to force or convince you to eat a yam or a sweet potato.  I think you’d be hard pressed to find too many people who are eating these root veggies just because they are healthy. In fact, I don’t think I’d be exaggerating if I said that whenever you see someone eating a sweet potato or a yam, they are eating it — relishing it with gusto —  because it’s delicious.

It’s a great perk that these delicious taters show up on a lot of “healthiest foods” lists!

But… they are really healthy. Yup, they are up there with kale and spinach…

First, let me make it clear that yams and sweet potatoes are not the same thing. They come from two wholly different plants. I point this out not because it really makes much of a difference when you are buying, cooking, or eating them, but merely because I have been asked about this before, so I figured if you are ever asked, you too will know…

If I was forced to make a choice between a yam and a sweet potato, I might go for the yam because yams  are considered Chinese herbs (Shan Yao). This herb is great for energy — I just truly love, love, love my Chinese herbs, and I would love to teach you about them, so reach out in the comments below with any questions.

One of my favorite things to do is to teach my clients how to cook with Chinese herbs — and this requires very little cooking skills. All you need is the knowledge about which herb to use for what and how long to cook it. Then, you can just toss a few sticks of an awesome herb into your regular food while it’s cooking and … oh my… the healing results are so incredible!

Honestly, I don’t even think that most supermarkets know the difference between yams and sweet potatoes and they just pile them both up together, so don’t make yourself crazy. They are both awesome in healing capabilities and in taste.

Keep reading and I’ll tell you about my favorite 5 health benefits of yams and sweet potatoes.

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself with my top favorite 6 fruits and vegetables that are in season during late summer. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

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Here Are The Top 5 Health Benefits Of Yams And Sweet Potatoes

Before I get to the reasons you should run out and buy some sweet potatoes and yams, let me tell you that my real number one reason is taste. Yams and sweet potatoes, when prepared correctly, are sooooo delicious. They are versatile enough to use in both sweet and savory dishes, and they can be eaten for breakfast, lunch, or dinner. So, deliciousness aside, here we go with the top 5 health benefits of yams and sweet potatoes…

1. Yams And Sweet Potatoes Are Great For Your Digestion

There are some foods that are good for constipation. There are some foods that are good for diarrhea. But, there are not too many things you can eat that are good for both ends of the spectrum. Yams and sweet potatoes are good for both! The starch in sweet potatoes and yams is easily digestible and because there is a high fiber content in them, they are also good for a sluggish intestinal tract.

Chinese yams are a medicinal herb called Shan Yao. I like to add a few slices of this herb to soups and stews for an extra digestive boost.

One of my favorite uses for sweet potatoes is in a breakfast bowl. My Creamy Sweet Potato Bowl is your digestive system’s best friend.  Aside from it tasting great and being so comforting, it just makes me feel awesome. If I wake up with even a tiny twinge of digestive discomfort or if my stomach feels even just a little bit “off”, I make this bowl.

2. Yams And Sweet Potatoes Are Anti-Cancerous Foods

Sweet potatoes and yams are anti cancerous vegetables. These orange veggies contain carotenoids, which help fight cancer.

Carotenoids are the color pigments that give orange and yellow colored vegetables and fruits their bright colors. Beta-carotene, lycopene, and lutein are all varieties of this substance and it’s these things that give sweet potatoes their antioxidants and cancer busting abilities.

There has been a lot of research showing that eating sweet potatoes and yams can be particularly helpful in fighting a battle with breast cancer.

Because sweet potatoes and yams contain vitamins A, B6, C, and E they are a healthy choice when looking at disease prevention. And, with the healthy dose of minerals contained within them, they are a smart thing to eat when you are looking to strengthen your body.

3. Sweet Potatoes And Yams Can Help You Get Rid Of Excess Water

Yams and sweet potatoes are a natural diuretic. So, if you have some excess swelling, edema, or water weight, then adding these vegetables to your diet may help you out quite a bit. In some cases, this works so well that the body may become too dry, so it’s smart to be aware of what your needs are at a particular time and if you start feeling dry, cut back on your sweet potato and yam intake a bit.

In Chinese medicine the herb, Shan Yao (Chinese Yao) is used to stimulate the kidneys. This is one of the reasons sweet potatoes and yams are so effective as a natural diuretic.

4.  Yams And Sweet Potatoes Can Help With Diabetes

These vegetables are great at regulating blood sugar. There has been a lot of positive research regarding adding sweet potatoes and yams to the dietary regime of diabetic individuals. Studies have shown that the sugars in these tubers are stored in the body’s tissues and converted to energy. And, the fiber helps slow down the absorption of the sugars, making it easier for the body’s blood sugar to stay at a healthy level.

5. Sweet Potatoes Help Your Skin and Hair Look Youthful

Orange sweet potatoes are considered to be a longevity food for your outer appearance. Because they contain a high amount of vitamin E, they are great for your skin, your hair, and your nails.

Sweet potatoes help detoxify the body, and heal your digestive system and when you clean your insides, it shows on your skin. Clearer skin, more elasticity, and fewer wrinkles are some of the benefits you can expect when you add these spuds to your diet.

The beta carotene in sweet potatoes is an antioxidant that protects the skin from free radicals and environmental damage.

So Many Sweet Potato/Yam Recipes, So Little Time

If you make any of these sweet potato/yam recipes, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

1. Sweet Potato Bacon Waffles

sweet potato bacon waffles

These waffles are amazing. And, if you can all of the nutritional benefits described above, what’s stopping you?

2. Healthy Sweet Potato Salad

healthy sweet potato salad

The next time you start to make a traditional potato salad as a side dish… rethink it and make this sweet potato salad instead.

3. Beet Sweet Potato Soup

beet sweet potato soup

This soup is so comforting and so healing!

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I Speak From Personal Experience

I had horrible digestive issues for the first 30 years of my life. Yes, 30 years! It wasn’t until I was introduced to the world of alternative medicine, that I was able to get my life and my health back under control. I used to have to know where every bathroom was at all times. I was on a ton of medication. I had zero energy and I didn’t sleep. Ugh… wow, do I sound like a big mess…

Well, I was. But all of that led me to where I am now. And I am forever grateful for where I am now!

My passion is helping you heal yourself with food and herbs. It’s truly my calling. When I was studying for my Masters Degree in Oriental Medicine, I knew that all of these amazing tenets of Eastern Medicine could be applied to food and used as everyday healing agents for so many people. I knew that if I combined what I was learning about the properties of food, herbs, and supplements with what I already knew from my chef’s training, it would be life-changing.

And it is. My training in both Eastern and Western medicine, combined with my obsession with food and cooking, has given me a unique skillset that has helped so many people. And I want to help you. Nothing aggravates me more than knowing that these tools exist but that so many of you have not been taught them.

Everyone should know how to heal themselves with food, supplements, and herbs. This should not be a secret.

If you eat the right foods and take the right supplements for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you.

Food really is medicine!

If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and you’ll find out which 4 supplements you should bring on vacation. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

 

 

Beet Sweet Potato Soup

This Beet Sweet Potato Soup is so creamy and it will boost your energy and keep you healthy!

beet sweet potato soup

Last week I went to my favorite event of the year: The Longevity Conference. It was soooooo amazing! My head is still spinning from all of the awesome new things I learned and of course I came home with big bags filled with new superfoods, herbs, and ingredients to test out for you. I’m bursting at the seams with new info for you… yay!

Each year I feel so lucky to be able to meet so many awesome people at Longevity, and this year was no exception. One of my favorite parts of the weekend was being able to meet Solla Eiriksdottir, a vegetarian chef who I just love. She is so much fun, so creative, and so practical in the kitchen. Beet Sweet Potato Soup is a recipe in her Raw cookbook, so I just had to make a big pot.

First, I have to tell you that beets are one of my favorite ingredients. When I was younger, I used to hate them — I thought they tasted like dirt. Years later, when I became immersed in Chinese medicine and I learned the value of beets, I began playing around with them to make them taste good to me. It’s funny, because my daughter used to say that beets tasted like grass (I guess the apple doesn’t fall far from the tree…) and now, she’s a lover too.

And sweet potatoes… well, who doesn’t like these gems? And do you know about the 5 Health Benefits Of Yams And Sweet Potatoes?

I love to customize recipes for specific health concerns. So, when my clients ask me to put on my health coach and chef’s hats, I often customize recipes for their specific needs.  Let me customize a soup recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. So CLICK HERE to be taken directly into my calendar to sign up for your free phone consultation… I’d love to create a soup recipe that addresses your specific needs!

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Okay, so what’s so great about beets? What am I rambling on about? Well, in Chinese medicine, we know that many illnesses and conditions in the body are caused because the body is not making good quality blood. Beets help the body make high quality blood. Beets are great for energy. They increase athletic performance. They are good for your heart. They help ward of cancer. Need I say more? And, as an added benefit, they just make everything look beautiful — I mean, just look at the color of this beet sweet potato soup!

Now I use beets whenever I can. For this soup, there’s no beet preparation involved except peeling them and cutting them into chunks. Easy peasy. Sometimes I roast them. Sometimes I ferment them. Sometimes I slice them really thin. And, don’t even get me started on beet powder…

Here’s a really simple recipe for the most awesome roasted beets ever: Pomegranate Glazed Beets

beet sweet potato soupbeet sweet potato soup

Here are the healing powers of some of the ingredients in this beet sweet potato soup recipe:

Beets are SO good for you. I try to find ways to fit them into my meals as much as possible. Really… many times a week. Beets nourish blood and tonify the heart. Athletes are starting to drink beet juice as a form of endurance therapy. They are anti-carcinogenic, good for anemia, and relieve constipation. I also think it’s a great idea to eat them raw sometimes because their amazing goodness is even more pumped up this way.

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

When you add olive oil to foods, it actually helps deliver the nutritional benefits of your food to your body in a better way. All of the benefits of the food’s color pigments get transported where they need to go. I drizzle a good quality extra-virgin olive oil on top of everything.

beet sweet potato soup

5.0 from 1 reviews
Beet Sweet Potato Soup
Author: 
Recipe type: soup
Cuisine: vegan, vegetarian, paleo, whole30
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
This is the creamiest, most delicious soup! It's an energy booster that's great for your heart and your digestion.
Ingredients
  • 2 Tbs extra-virgin olive oil, plus more for drizzling on the individual bowls of soup
  • 2 medium onions, chopped
  • 1 large sweet potato, peeled and cut into chunks
  • 6 small beets, peeled and cut into chunks
  • sea salt and black pepper, to taste
  • 1 tsp turmeric powder
  • 1 Tbs cumin
  • ¼ tsp smoked paprika
  • ½ tsp crushed red pepper flakes, or to taste
  • 5 cups vegetable broth
  • ½ cup unsweetened, plain non-dairy yogurt (I used cashew yogurt)
  • ¼ cup sprouted pumpkin seeds
  • Optional raw Chinese herbs: Shan Yao, Huang Qi
Instructions
  1. Heat the oil in a large soup pot over medium heat.
  2. Add onions and season with salt and pepper.
  3. Cook, stirring often, until onions are softened, about 5 minutes.
  4. Add beets, sweet potatoes, turmeric, cumin, smoked paprika, and red pepper flakes. Cook, stirring for 2 minutes.
  5. Pour in the vegetable broth.
  6. Bring to a boil, then reduce the heat to low and simmer for 45-mins or until the beets are softened.
  7. Transfer the soup, in batches, to a blender and blend until completely smooth and silky.
  8. Ladle into bowls and garnish with a big dollop of yogurt, a sprinkling of pumpkin seeds, and a drizzle of olive oil.
  9. Enjoy!

beet sweet potato soup

Creamy Sweet Potato Bowl

This creamy sweet potato bowl is the most comforting bowl of creaminess ever… and it’s great for your digestion!

creamy sweet potato bowl

It’s Monday and it’s the first day of spring! So, happy spring… I know, the weather report says there’s another snow storm coming this week here in New York… but outside today it actually smells a little like the warmer weather might actually be on its way. Yup, even here in the city I can smell it. I can tell. I swear. It’s going to be spring soon. Fingers crossed.

Right before this past weekend, I was trying to step over one of my dogs who was sprawled out on the floor, and I got my toe caught on a chair leg in my living room and now it’s broken. Oh my, have you ever broken a toe? It’s really painful and you really do see stars. And there’s not much you can do to make it heal quickly. You never realize how many things you do during the day until you are restricted because of an injury. What I’m finding is that because I can’t do yoga for a little while or go on long walks in the park with the dogs, I have extra time to myself, and for me that means extra time in the kitchen.

I’m a big believer in not feeling sorry for myself. Especially over something fairly minor like a broken toe.

But, I’m also a big believer in doing whatever I can to make myself feel better. So, I allowed myself a few minutes of cursing and despair, and then I thought about what this injury would give me the excuse to do that I don’t usually get a chance to do. You know, like binge watching something mindless or reading more books than usual…. or cooking even more.

And, one of the things that always makes me smile is reading all of my favorite food blogs. When I saw Caitlin’s awesome recipe for a sweet potato breakfast bowl on From My Bowl, I just knew I had to made a version of it.

Okay, so here’s where I connect the dots of my ramblings… creamy, comforting, warming bowls of food always make me feel better. That’s how this creamy sweet potato bowl came to be. This bowl actually made me so happy that I made it three days in a row. And, if I hadn’t run out of some of the ingredients, I could have continued to make it for a few more days.

One of the awesome things about this recipe is that you can customize it any way you like. And it’s really easy. All you do is roast the sweet potatoes and combine the flesh with a few ingredients. After you scoop the creamy mixture into your favorite bowl, you can top it with whatever makes you happy. I was so in love with the bowl I made the first day, I made it exactly the same way each day I ate it… and I rarely eat the same exact thing twice. So, I highly recommend this creamy sweet potato bowl recipe it appears below.

creamy sweet potato bowlcreamy sweet potato bowl

Here are some of the healing ingredients in this creamy sweet potato bowl:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Pomegranate seeds nourish the blood. In Chinese medicine, we know that many illnesses and conditions are caused by the body making poor quality blood. Pomegranate seeds are great at helping the body make good quality blood. They are also good to combat diarrhea, anemia and incontinence.

In eastern medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. This recipe uses almond milk and can also include almond butter.

Cinnamon is one of the best herbs to warm the body. It’s great if you have a cold. If you are nauseous or have diarrhea, go for the cinnamon. It also gives you energy and helps with menstrual pain. Cinnamon is a Chinese herb: “gui zhi” is the cinnamon twig and “rou gui” is the cinnamon bark. Both are warming and are used for a variety of ailments. In the winter I add cinnamon to all sorts of foods. It helps with the common cold, swelling, various menstrual issues and some aches and pains. Be careful with it if you have a fever because it is so warming.

Research shows that pumpkin seeds may reduce blood sugar and increase bone density. And, because they are rich in iron, they are good if you are tired or have anemia. In Asian medicine, pumpkin seeds are sometimes used to get rid of intestinal parasites and to decrease inflammation in the body.

Sunflower seeds help lower blood pressure and can relieve headaches and dizziness. In Eastern medicine we recommend eating sunflower seeds if a person is troubled by certain severe intestinal symptoms like dysentery, or intestinal worms or certain parasites. These seeds also contain calcium and magnesium and have anti-aging properties. In Chinese medicine they are often prescribed to get rid of rashes. I like to use sunflower seed butter in this recipe.

creamy sweet potato bowl

Creamy Sweet Potato Bowl
Author: 
Recipe type: vegan, vegetarian, main course, sweet potatoes, vegetables
Cuisine: recipe adapted from: From My Bowl
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
This is so creamy and comforting and it can be customized any way you like. Make one of these bowls for breakfast, lunch, or dinner... it will put a smile on your face and heal you at the same time.
Ingredients
  • 1 large sweet potato
  • ½ cup almond milk
  • 1 tsp ground cinnamon
  • ½ tsp vanilla extract
  • 1 Tbs sunbutter (sunflower seed butter) or almond butter (Here's the sunbutter I like)
  • sea salt, to taste
  • toppings: pomegranate seeds, pumpkin seeds (Here's some sprouted ones), cashew yogurt (or another non-dairy yogurt)
Instructions
  1. Preheat your oven to 400°F.
  2. Poke a bunch of holes in your sweet potato with a fork.
  3. Place the sweet potato on a piece of foil or a small baking sheet and roast in the oven until cooked through -- about an hour.
  4. Remove the potato from the oven and slice it in half.
  5. Scoop the flesh into the bowl of an electric mixer. Add the almond milk, nut butter, cinnamon, and sea salt. Mix until completely creamy. (You can also use a hand mixer or a blender for this.)
  6. Scrape the creamy mixture into 2 bowls.
  7. Top with pomegranate seeds, pumpkin seeds, and a big dollop of yogurt.
  8. Enjoy!

creamy sweet potato bowl

Sweet Potato Apple & Swiss Chard Stew

sweet potato apple & swiss chard stew

The second that it started to feel like fall was finally in the air, I started clicking through all of my favorite blogs and sites and I happily flipped through my favorite beautiful cookbooks looking for inspiration for what kind of soup or stew to make. This sweet potato apple & swiss chard stew was the perfect choice.

I can sit on the couch with cookbooks surrounding me and lose all track of time. Same thing with sitting with my laptop perusing food blogs and recipe sites. Yup, I can be a couch potato to the max — it’s one of my best talents!

But, whoever said couch potatoes are not productive, has not seen some of the results of my expertise in this area. Because I come up with my best recipe ideas when I’m in full-on couch potato mode (maybe even with a cheesy romantic movie playing in the background on TV)…

This is one of those dishes that you are so happy to have leftover in the fridge. And, it’s so good that even when the days grew hot and humid again here in New York, we still happily ate the hot stew. And, if you’ve ever been in New York City on a really hot and humid day, you know how good this sweet potato apple & swiss chard soup must be if we ate it on some of those days!

It’s quite the mental picture: we came in from the heat and humidity outside, stood in front of the cool refrigerator in our stuck-to-our-backs clothing, pulled out the big pot. And we heated it up. And we stood there, eating it with sweat stuck to us. Wow, that’s a pretty awful picture… but I’d do it again in a second…

A few days earlier, when I thought fall might be upon us (which, by the way wasn’t even close to fall yet — it got to be really hot out later…), I found a genius recipe from one of my fav blogs: Contentedness Cooking. So, I want to give credit for the original recipe to Florian; it’s an awesome recipe.

If you want another great recipe that shows off sweet potatoes, try my Stuffed Sweet Potatoes.

sweet potato apple & swiss chard stewsweet potato apple & swiss chard stew

Here are some of the reasons this sweet potato apple & swiss chard stew is so awesome and healing:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

It really is true that an apple a day is a good thing. Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. So, the combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick. Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

Swiss Chard can help detoxify your body. It contains large amounts of minerals including iron, pottassium, and magnesium. It’s got lots of fiber and can help reduce inflammation.

Onions are great for your immune system; they are a natural antihistamine. In the winter, I eat lots and lots of onions… I guess I should feel sorry for the people close to me! Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better; they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. For this stew, I sprinkled cashews on top of each bowl before serving, and it really elevated the taste… so don’t skip this step!

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. I like to use full-fat canned coconut milk for this stew.

sweet potato apple & swiss chard stew

5.0 from 1 reviews
Sweet Potato Apple & Swiss Chard Stew
Author: 
Recipe type: stew, soup, paleo, whole30, vegan, vegetarian
Cuisine: recipe inspired by: Contentedness Cooking
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
This is the perfect Autumn stew... or thick soup... whatever it is, it's healing and warming and delicious!
Ingredients
  • 2 medium sweet potatoes, peeled and cut into 1-inch chunks
  • 1 medium onion, chopped
  • 2 apples, peeled and diced
  • 1 tsp curry powder
  • ½ tsp turmeric powder
  • sea salt and black pepper, to taste
  • 1 large head Swiss chard (I used rainbow chard), sliced into ribbons
  • 2 cans full-fat coconut milk
  • 1 cup raw cashews
Instructions
  1. Heat coconut milk and sweet potatoes in a large soup pot over medium heat. Let cook for 5 mins.
  2. Add remaining ingredients, except cashews, and cook about 15 minutes, or until the sweet potatoes are cooked through.
  3. Ladle into bowls and sprinkle each bowl with a big fistful of cashews.
  4. Enjoy!

sweet potato apple & swiss chard stew

Healthy Sweet Potato Salad

                           Sweet potatoes will help get your digestion running smoothly!
healthy sweet potato salad

I love potatoes of any kind. You can prepare them any way and I will love them. That’s why it’s so important that I make my tubers healthy. I mean, if I’m going to eat the whole bowl, I’d much rather it be a healing dish than a mess of fried or mayonnaise-y potatoes. This healthy sweet potato salad is perfect. It’s delicious and it’s healing… even if you eat more than you should…

Lately, I’ve been swapping out traditional potatoes for sweet potatoes in every recipe that I can. When I was a kid, my favorite thing to order in a diner was french fries with gravy. OMG… just thinking about it makes me both smile and cringe at the same time. The other day when I was at lunch by the beach, I ordered sweet potato fries, rationalizing that this was somehow healthier than ordinary fries. Bahahaha — it’s amazing the rationalizations you can talk yourself into — this was so unhealthy and the second I was done eating, I was sorry I ate it.

So, back to this awesome recipe for healthy sweet potato salad. This is perfect.

And NO MAYONNAISE — the creamy dressing is made with parsnips!!!

And you still feel good after you eat it. It’s got sweet potatoes and dill and some crunchy radishes. Really, it’s clean tasting and creamy at the same time. It’s the perfect side dish for everything you make this summer.

I served this beautiful, colorful salad with fish one night and then on top of a crisp green salad on the second night. Both were just perfect!

Also, you should try my simple recipe for Vegan Potato Salad.

healthy sweet potato saladhealthy sweet potato salad

Here are some of the awesome healing ingredients in this healthy sweet potato salad recipe:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Parsnips will help you knock a cold out of your system. So if you have a common cold with headaches, muscle aches, and a stuffy nose, try eating parsnips. They can also help ease arthritic pain.

Dill is considered a chemoprotective in that it can help neutralize some carcinogens. It also helps fight bacteria in the body.

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

Radishes are good for your tissues, blood vessels, teeth and bones. They also can help regulate your blood pressure and can ease the symptoms of asthma and other respiratory ailments. In this sweet potato salad, they also add a good amount of crunch and peppery bite.

healthy sweet potato salad

Healthy Sweet Potato Salad
Author: 
Recipe type: salad, side dish
Cuisine: paleo, healthy, sweet potatoes, vegetables, vegan, vegetarian
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This healthy potato salad is so colorful and so flavorful, you'll love it even more than your favorite mayonnaise-y dish!
Ingredients
  • 1 lb sweet potatoes (I used a mixture of orange, white, and purple ones), unpeeled, cut into ½-in. pieces
  • 1 Tbs extra-virgin olive oil
  • 2 parsnips, peeled, cut into 1-in. pieces
  • 1 cup vegetable broth
  • pinch of sea salt
  • 1 Tbs fresh dill, chopped
  • 2 radishes, sliced
  • 2 scallions, sliced
Instructions
  1. Preheat the oven to 400°F convection setting, or 425°F regular bake setting.
  2. Line a baking sheet with parchment paper.
  3. Toss the potatoes with the oil and spread them out on the baking sheet.
  4. Sprinkle with sea salt.
  5. Roast the potatoes in the oven for about 15 - 20 minutes or until they are cooked through.
  6. Meanwhile, put the parsnips, vegetable broth and a pinch of sea salt into a medium saucepan.
  7. Place over medium heat and bring to a boil.
  8. Reduce heat and simmer until the parsnips are soft, about 20 minutes.
  9. Pour the parsnip mixture into a blender. Cover the blender with a clean dish towel and hold that towel tight over the top while you blend until smooth. NOTE: the towel will allow steam to escape so you can prevent the top blowing off and burning you!
  10. In a large bowl, mix together the roasted sweet potatoes, radishes and scallions. Pour in the parsnip dressing and gently stir to combine.
  11. Add the dill, and serve.
  12. Enjoy!

healthy sweet potato salad

Buckwheat Sweet Potato Arugula Salad

Sweet potatoes are great for your digestive system!

buckwheat sweet potato arugula salad

In my mind, the best salads have 5 components: fresh greens, something chewy and substantial, something sweet, something tangy, and something unexpected. This Buckwheat Sweet Potato Arugula Salad has got ’em all!

When I lived in the suburbs for many years, I would go to the supermarket and stock up for the week. I was always a pretty good planner and I would have some idea of what I would need for the whole week and I would make a list and go buy those very things. That kind of planning was a necessity then. I mean, I had kids, a full-time stressful job, a long commute… it was the only way to get it done.

Oh, how things have changed. Now, I live in the very city I used to spend hours commuting to. I have a small kitchen, and, my kids are out of the house. Now, when I go to the market, I like to buy just what I feel like cooking and eating in that moment. Well, plus whatever unnecessary items catch my eye… This feels like such a luxury to me and I love it!

I very rarely crave salad for dinner. I just don’t think most salads are satisfying enough to be a good dinner. But, one day last week, I was craving salad. But I knew that I wanted some of it to be warm. My fav salad of all times is from an Italian restaurant that puts steaming hot veggies on top of ice cold greens… that’s what I wanted. But, I also wanted it to be vegan and to be filling at the same time. Oh, and I didn’t feel like eating too many beans. Wow, I can really be difficult at times…

Let me tell you, rather immodestly at that, that this salad is incredible. It hit all it’s marks. The buckwheat is chewy. The sweet potatoes are warm and sweet. The tempeh tastes like unexpected little pieces of smoky bacon. The spinach and arugula are refreshing.  The cherries are tart. The dressing is tangy. The pecans are crunchy. Okay, enough praises. But you’ve got to make this!

And, if you are looking for another great salad, try my recipe for Paleo Vegan Caesar Salad.

buckwheat sweet potato arugula saladbuckwheat sweet potato arugula salad

Here are some great reasons to make this buckwheat sweet potato arugula salad:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Buckwheat is a seed, not a grain. It is great to eat if you have diarrhea. It also helps lower blood pressure, stops some types of sweating, and has a good amount of vitamin E, and has antioxidants that can help fight cancer and heart disease.

Arugula has a good amount of calcium and it also contains vitamins A, C and K. It is rich in potassium and it’s extra beneficial in the summer because it actually cools the body down. This delicious peppery green is also believed to be a libido booster. One of the first things I learned when I started really taking care of my health through proper nutrition, was to substitute dark greens for lighter greens whenever possible. One of the easiest, tastiest, and healthiest switches you can make is to swap out some of your lighter salad greens for peppery, dark arugula.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. Pecans are good for energy and they can also help you get rid of a cough. They are also good to help combat constipation, lower back pain, low libido, and erectile dysfunction.

Cherries are one of the best foods to combat many types of arthritis and joint pain. Also, because cherries help improve circulation, they can be helpful for post-stroke patients. In Chinese medicine, we also believe that cherries help to maintain the body’s “essence” or life-force. I always keep a bottle of organic black cherry juice in the fridge and I often drink a few ounces before bedtime or put a little in my smoothies. I also keep bags of frozen cherries in the freezer. And when fresh cherries are in season, you can always find a big bowl in my kitchen. This recipe uses tart dried cherries — I love them and use them as a substitute for raisins in many recipes.

buckwheat sweet potato arugula salad

Buckwheat Sweet Potato Arugula Salad
Author: 
Recipe type: salad, buckwheat, sweet potatoes
Cuisine: vegan, vegetarian, salad, side dish, main course
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This salad has everything you could ever want. It's filling and tangy and sweet and just so delicious! And it has so many healing ingredients!
Ingredients
  • 1 cup raw buckwheat, cooked according to package directions, then drained and rinsed with cold water (you should end up with about 2 cups of cooked buckwheat), and then immediately tossed with 2 Tbs extra virgin olive oil
  • 1 medium sweet potato (I used a purple one), washed and cut into 1-inch pieces
  • 1 Tbs coconut oil, melted
  • sea salt and black pepper
  • 1-1/2 cups fresh arugula, chopped
  • 1-1/2 cups fresh baby spinach, chopped
  • ⅓ cup pecans, chopped
  • 2 Tbs dried tart cherries
  • 3 oz Facon Bacon tempeh, cut into pieces (or substitute another cooked flavor of tempeh or whatever other meat substitute you like)
  • For the dressing:
  • ¼ cup extra virgin olive oil
  • 2 Tbs balsamic vinegar
  • sea salt and black pepper, to taste
  • 2 tsp Dijon mustard
  • 2 tsp coconut sugar
Instructions
  1. Preheat the oven to 450 degrees.
  2. Line a baking sheet with parchment paper.
  3. Spread the sweet potatoes onto the sheet and toss them with the coconut oil and some salt and pepper.
  4. Roast in the oven for about 20 minutes, or until the sweet potatoes are done.
  5. Meanwhile, make the dressing by whisking all of the ingredients together. Set aside.
  6. In a large bowl, combine the buckwheat, pecans, arugula, spinach, Facon Bacon, and cherries.
  7. Gently stir in the cooked sweet potatoes.
  8. Add as much dressing as you like and gently toss.
  9. Enjoy!

buckwheat sweet potato arugula salad

Sweet Potato Bacon Waffles

Sweet potato bacon waffles. Enough said. Yum!

sweet potato bacon waffles

Waffles are awesome. Waffle irons are amazing. You can make waffles out of almost anything. Really. It seems to be all the rage now… everywhere I turn I see people putting such creative mixtures into their waffle irons and making these really delicious looking creations. So, I just had to jump on the bandwagon… it looked like so much fun!

So, when I first saw this recipe on one of my favorite blogs, I just had to try to do it justice. Jennifer at Predominantly Paleo, gets all the credit for this awesome recipe.  I absolutely love it… it’s easy, delicious, paleo, and so healthy! Go visit Jennifer at her site because I’m sure you will love it as much as I do!

My waffle iron did not disappoint… these sweet potato bacon waffles are incredible! First, let me say, however, that just because you cook something in a waffle iron, it does not mean you end up with something that tastes or feels like a waffle. This recipe is amazingly delicious and healthy, but these “waffles” are only called waffles because they are made in a waffle iron… wow, that’s a lot of waffles in one sentence…

I made these waffles and we ate them for several days in a variety of interesting ways. The first day, I served them with eggs on top: awesome. The second day, I melted vegan cheese on top: my favorite. The third day, I put one on a plate with a little shredded rotisserie chicken salad next to it: incredible.

I could easily see that cooking things in my waffle iron may become a bit of an obsession for me…

These waffles, in particular, will become a staple in my house for a few reasons: they are truly delicious and also because sweet potatoes are so good for digestion, that finding new ways to cook them sounds so smart to me.

I’m on a big customized-recipe-creation kick right now (okay… always…), so let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a breakfast recipe with your name on it…  So CLICK HEREto be taken directly into my calendar to sign up for your free phone consultation.

And, if you are looking for another great sweet potato recipe, try my recipe for Stuffed Sweet Potatoes.

sweet potato bacon wafflessweet potato bacon waffles

Here are some great healthy reasons to make these waffles:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

I am a big proponent of eating the whole egg. So many of the nutrients and the taste are in the yolk; I’ll never understand separating nature’s perfect food. Eggs help with many types of dryness in the body. If you have a dry cough or a frog-in-your-throat, try eating some eggs. They have also been shown to help women with various conditions during and after pregnancy. Some people consider eggs to be a superfood. They contain a large amount of vitamins A and B and are a great source of protein. Eggs sometimes get a bad rap because of cholesterol, but it’s been shown that in 70% of people, eggs do not raise cholesterol, so don’t assume they are bad for you. Buy organic eggs and you are really doing the right thing.

sweet potato bacon waffles

If you make this Sweet Potato Bacon Waffles recipe, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

5.0 from 2 reviews
Sweet Potato Bacon Waffles
Author: 
Recipe type: waffles
Cuisine: recipe adapted from: Predominantly Paleo
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This is like a great sweet potato hash in waffle form. These waffles are so versatile that you can do so many things with them... and they may evenl fix your digestive issues...
Ingredients
  • 12 oz nitrate-free bacon
  • 1 lb spiralized sweet potatoes (I bought mine pre-spiralized, but you can make your own)
  • 3 eggs
  • sea salt and black pepper
  • 2 scallions, sliced
Instructions
  1. Cook your bacon (I like to do this in the oven, but cook it however you like), bacon grease reserved.
  2. Heat your waffle iron, and brush it with the reserved bacon grease. I used my Belgian waffle iron, but use whatever kind you have.
  3. Combine the sweet potato spirals, cooked crumbled bacon, eggs, sea salt and black pepper to taste, and scallions in a large bowl.
  4. Pour this mixture into the hot waffle iron and cook until browned and slightly crispy.
  5. Note: these will not end up with the texture of ordinary waffles -- remove them gently from the iron with tongs and a spatula and lay them on the plates. Use these waffles as a vehicle for anything from eggs, to salad, to melted cheese (my personal favorite). I used a Belgian waffle maker and got 4 waffles from this recipe; if you use a waffle iron that makes thin waffles, you will get more.)

sweet potato bacon waffles

Sweet Potato Spaghetti Marinara

Sweet potato spaghetti marinara is a great alternative to traditional pasta!

sweet potato spaghetti marinara

A few years ago I bought a spiralizer and I started spiralizing everything. I became one of those annoying people who forced new creations on anyone who came into my house. While some of them were excellent, some were… well… really, really bad. Just because you can make pasta ribbons and spaghetti out of lots of things, doesn’t mean you should.

So, I took a break from my spiralizer.

Now, let me tell you about this amazing marinara sauce.  Because it is truly is amazing. A few weeks ago I spent 5 glorious days on vacation in Anguilla.  I had the honor of being able to cook with a great chef from Italy and we made his favorite simple pasta sauce.  This is my version of his recipe (I used parsley instead of basil because I wanted to try it and I had some great looking parsley in my fridge) — it’s simple and it’s delicious!

I walked into Whole Foods the other day, and in the produce department, there they were — containers of pre-cut sweet potato spaghetti. They called my name. So, I’m back at it again… and I’m excited to make these sweet potato noodles so many different ways. But for now, I wanted a vehicle for this great sauce.

This sweet potato spaghetti marinara is awesome. It was a great experiment (I’m sure there will be some more losers along the way, but this recipe is great) and it was even good cold out of the refrigerator during the week.

And here’s another vegetable spaghetti that’s a winner: Raw Spaghetti Zucchini Antipasto Salad.

sweet potato spaghetti marinarasweet potato spaghetti marinara

Here are some of the reasons you should make this sweet potato spaghetti marinara recipe:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Parsley has been shown to reduce tumors in the lungs and to neutralize the effects of carcinogens, including cigarette smoke. It is high in vitamins A and C, and is good for your heart. This herb is also a natural breath freshener. So, if you have a chance to use more than a few sprigs as a garnish, go for it.

In Chinese medicine, we use tomatoes to aid in digestion and to help detoxify the body. They are also good to combat excess cholesterol, lessen inflammation and curb asthma. Tomatoes can also quench thirst, and they can help fight some kidney infections.

Scallions, as I tell you often, are one of my favorites. In Chinese medicine, the root of the scallion is a healing herb (Cong Bai). I always keep scallions on hand in my refrigerator so that I can whip up a batch of cold and flu fighting tea (scallion roots and ginger) the second anyone feels that scratchy throat coming on. It helps the body sweat out toxins. Scallions are antiviral and antibacterial; they are good for the common cold and general nasal congestion — just don’t eat too many if you have a fever.

sweet potato spaghetti marinara

Sweet Potato Spaghetti Marinara
Author: 
Recipe type: pasta, grain-free, paleo
Cuisine: vegan, vegetarian, Italian
Prep time: 
Cook time: 
Total time: 
Serves: 2-3
 
Who doesn't like spaghetti marinara? Well, here's a great one, but the spaghetti here is made from sweet potatoes... awesome!
Ingredients
  • 1 lb sweet potato spaghetti noodles (I was able to buy them pre-spiralized, but you can spiralize a few large peeled sweet potatoes yourself)
  • 2 Tbs extra-virgin olive oil
  • sea salt and black pepper
  • 1 very large shallot, peeled and quartered (feel free to use an onion instead)
  • 2 garlic cloves
  • ¼ cup packed parsley (leaves and stems)
  • 1 28-oz can tomatoes with basil (use whatever canned tomatoes you have on hand)
  • For topping:
  • 2 Tbs extra-virgin olive oil
  • 3 scallions, sliced
  • ¼ cup parsley
Instructions
  1. Blanch the sweet potato spaghetti in a pot of salted hot water for 20 seconds, then drain it and set it aside.
  2. Make the sauce: In a large saucepan, heat the oil.
  3. Add the shallot, garlic, and parsley.
  4. Cook, over low heat for 15 minutes, stirring occasionally.
  5. Carefully pour the tomatoes into the pot, season generously with salt and pepper, and let the sauce cook for 45-minutes, stirring occasionally.
  6. Let the sauce cook a little bit, and then blend it in a standard blender or use an immersion blender, until it's very smooth.
  7. Pour the sauce back into the pot, add the sweet potato noodles, and cook over low heat about 5 minutes or until the noodles are cooked, but still al dente.
  8. Meanwhile, sauce the scallions and ¼ cup parsley in 2 Tbs oil for about 1-min.
  9. Top the spaghetti with the sautéed scallions and parsley,
  10. Enjoy!

sweet potato spaghetti marinara

Paleo Vegetable Kugel

This paleo vegetable kugel is light and healthy!

paleo vegetable kugel

One of the first things my mother-in-law asked me to cook was a kugel for Passover. She wanted a real kugel, as she put it, not one of my healthy recipes. So, she gave me a recipe and asked me to follow it. I think that kugel had two sticks of butter in it and a bucket of matzo meal!

This year, I won’t be home for Passover.  A few months ago I had to postpone a trip because I had the flu and the only time my sister and I could reschedule for was Passover week.  So, I had to decide between the traditional family seder or a trip to Anguilla with my sister to celebrate our big birthdays… I picked the trip… so don’t judge me… I will, however, miss this paleo vegetable kugel!

Here is my healthy answer to kugel. It’s delicious and it’s made with tons of fresh veggies and a little bit of oil and tapioca flour. Steve and I ate it for dinner last week as I was testing out the recipe. It’s a kugel (even if not as traditional as my mother-in-law would like) but it’s healthy and it’s good enough to serve any time of year.

And the leftovers are awesome for breakfast. A few sunny-side-up eggs served on top of a plate of this kugel… oh my, it’s like an awesome breakfast hash…

If you are looking for a great Paleo dessert to serve, try my Paleo Lemon Cake recipe.

paleo vegetable kugelpaleo vegetable kugel

This is the healthiest kugel in the world:

Leeks are known as “grass from the sun”. They are especially beneficial when the whether is still warm but starting to turn cold, or still cold and starting to turn warm (Spring and Fall). They are great for the liver and at helping the body relieve itself of toxins. Leeks are also good at helping constipation; they help the body rid itself of toxins in the digestive tract.

Potatoes are good at soothing ulcers and neutralizing acid in the stomach and they help relieve constipation. These tubers also can help relieve arthritic inflammation. So, even though sweet potatoes are thought of as the white potato’s more nutrition sister, regular old potatoes can be just what the doctor ordered.

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I still haven’t tried this, but if need be, I will!

Zucchini cools your body off and makes you feel better during those hot days of summer. It helps your body release excess heat and it will make your mind feel more calm.

Onions are great for your immune system; they are a natural antihistamine. Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Tapioca is a starch that comes from the cassava plant. It’s not really a flour in the traditional sense; it’s grain and gluten free. It’s good for your circulation and your digestion. Oftentimes I will make recipes with tapioca flour — it seems to crisp things up well and it works as a great thickener too.

paleo vegetable kugel

Paleo Vegetable Kugel
Author: 
Recipe type: Passover, paleo, vegetables, casserole, side dish
Cuisine: recipe adapted from: What Jew Wanna Eat
Prep time: 
Cook time: 
Total time: 
Serves: 9
 
Here's a great healthy side dish that's traditionally served for Passover, but it's good enough for any time of the year!
Ingredients
  • 2 large leeks, slices and soaked in bowl of cold water to remove any dirt
  • 1 large baking potato, peeled, sliced very thinly, and then cut into tiny pieces
  • 3 small sweet potatoes, peeled, sliced very thinly, and then cut into tiny pieces
  • 2 unpeeled medium zucchini, finely diced
  • 1 medium onion, finely diced
  • 2 large garlic cloves, minced
  • ¾ cup tapioca flour (here's a good one)
  • 3 eggs, beaten
  • sea salt and black pepper to taste
  • 2-/2 Tbs extra virgin olive oil, divided, plus and extra 2-tsp to grease the pan
Instructions
  1. Preheat the oven to 375°F.
  2. Heat 1 Tbs oil in a large skillet.
  3. Add the leeks and some salt and sauté until they start to brown, about 15 minutes.
  4. Put all of the chopped vegetables into a large bowl. Add the sautéed leeks and the tapioca flour. Season with salt and pepper.
  5. Add the eggs and stir until combined well.
  6. Grease a 9x13 baking dish with 2 tsp of oil.
  7. Spread the vegetable mixture into the dish.
  8. Bake until the top starts to brown a bit, about 45 minutes.
  9. Remove from the oven and cool on a rack for at least 15 minutes.
  10. Cut into pieces.
  11. NOTE: When I cut this when it was too warm, it was hard to keep some of the pieces in neat squares, so if you can, let it cool completely (even in the fridge) before you cut it. I will say, though, that it was just as delicious when I cut it hot even if it didn't look quite as pretty!

paleo vegetable kugel

Sweet Potato Strawberry Arugula Salad

This sweet potato strawberry arugula salad has everything your body needs to feel awesome!

sweet potato strawberry arugula salad

We are in the process of trying to sell our house so there are strangers walking through at all times. It’s hard to keep the house perfectly clean for all of the potential buyers stopping by! Especially the kitchen! Now, when I cook I try to be mindful of the cleanup, which is a real challenge for me because I use a lot of equipment and ingredients when I create recipes.

I went to the market the other day with absolutely no idea of what i was going to prepare when I got home. So many things looked so good… this might have been because I was hungry when I got there, which is probably not the best time to food shop…

It’s much more of a challenge to put my food together into a cohesive meal if I’ve shopped before breakfast. If I shop hungry, everything looks great. I feel like I get one of those cartoon bubbles above my head with experimental recipe ideas written out. Sometimes when I unload the bags at home, I can’t imagine what I was thinking. But sometimes, it just works.

So, I bought a bag of produce filled with beautiful colors. I bought beautifully orange sweet potatoes, huge firm strawberries, perfectly ripe avocados, fresh arugula and spinach, and oranges the size of your head.

When I got home I was starving! And, I still hadn’t eaten breakfast. And, let me tell you, this NEVER happens — I always eat breakfast. But, the fridge was bare… even my smoothie ingredients were severely lacking.

I heated the oven and put the sweet potatoes in to roast. Then I layed out all of my other ingredients on the counter. The colors were beautiful, but they didn’t seem to be conducive of a cohesive meal.

Salad to the rescue! Sometimes beautiful fresh ingredients come together in the most unexpected ways, like in this colorful, sweet potato strawberry arugula salad. I don’t want to call this a breakfast salad, because I’m well aware that a lot of people don’t like salad for breakfast, but if you’re game, you should try it because this is an awesome breakfast!

If you like salads with out-of-the-ordinary ingredients, try my Tomato And Herb Salad With Roasted Lemons too.

sweet potato strawberry arugula salad

This salad is delicious and so good for you:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Strawberries help get rid of excess alcohol in your body and they are good for your heart. They even help reduce plaque in your mouth and can make you feel better if you have an annoying dry cough or if you feel bloated from eating too much. So, if you’ve overindulged, strawberries are great for you.

Avocados are one of my favorite foods, both for their health benefits and because they taste great. In Chinese medicine, some practitioners recommend avocados to raise the sperm count. I like them because they are good for anemia, dry skin, palpitations and hot flashes due to menopause.

Oranges will help boost your levels of vitamins A, B and C. In Chinese medicine oranges have been used for many years to help coughs, colds and anorexia. Lately, oranges have been widely touted for their ability to help heal colon cancer. I peel my oranges and lay the rinds in the sun to dry, and save them for tea or for cooking because the rinds are an actual Chinese herb. I dry out the peels of oranges, tangerines, clementines… whatever I have. Dried tangerine peel, or “chen pi” as it’s known in Chinese medicine, is one of the greatest and most easily accessible herbs around. It’s especially good for digestive issues like abdominal discomfort, distention, fullness, bloating, belching, and nausea. It’s also great if you have a cough with a heavy or stuffy chest.

Arugula has a good amount of calcium and it also contains vitamins A, C and K. It is rich in potassium and it’s extra beneficial in the summer because it actually cools the body down. This delicious peppery green is also believed to be a libido booster. One of the first things I learned when I started really taking care of my health through proper nutrition, was to substitute dark greens for lighter greens whenever possible. One of the easiest, tastiest, and healthiest switches you can make is to swap out some of your lighter salad greens for peppery, dark arugula.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

Basil has anti-viral and anti-bacterial capabilities. It also is good for settling your stomach, and it’s good at lessening the symptoms of the common cold and its accompanying cough. Basil is a spiritual herb — the scent actually calms you; you can boil some in a pot and let the aroma fill the air, you can just leave some around the house, you can toss a bunch in your bath water (yes, really), or you can use an essential oil with basil to get some great calming effects.

sweet potato strawberry arugula salad

Sweet Potato Strawberry Arugula Salad
Author: 
Recipe type: salad
Cuisine: American, vegetarian, vegan
Prep time: 
Total time: 
Serves: 2
 
The colors in this salad are beautiful and the taste is even better! This salad is filled with ingredients that will heal you and make you smile!
Ingredients
  • 1 cup arugula
  • 1 cup baby spinach
  • 8 basil leaves, torn into large pieces
  • 1 orange, peeled and sliced, slices cut in half
  • 6 large strawberries, sliced
  • 1 large roasted sweet potato, roasted and then sliced
  • 1 avocado, sliced
  • For Balsamic Vinaigrette:
  • ¼ cup extra-virgin olive oil
  • 2 Tbs balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 tsp coconut sugar (or other healthy sweetener)
  • sea salt and black pepper to taste
Instructions
  1. Arrange all salad ingredients on a large platter.
  2. Whisk all dressing ingredients together and drizzle onto salad.
  3. Enjoy!

sweet potato strawberry arugula salad