Mashed Maple Sweet Potatoes

A fabulous way to use the in season sweet potatoes. Give this one a try and decide if you want to feature it at your Thanksgiving spread.

You’ll Need

  • 3 medium sweet potatoes, peeled and quartered
  • 1 tablespoon maple syrup
  • 1 to 1 1/2 tablespoons butter
  • ¼ teaspoon salt
  • 1/3 cup milk

Directions

  • In a medium saucepan cook potatoes, covered, in a small amount of boiling water for 30 to 35 minutes or until very tender; then drain.
  • Mash with a potato masher or beat with an electric mixer on low speed.
  • Add maple syrup, butter, and salt.
  • Gradually beat in enough milk to make potato mixture light and fluffy.

Spicy Baked Sweet Potatoes

Here is an easy to make nutritious and delicious side option.

You’ll Need 

  • 2 medium sweet potatoes
  • 1 1/2 Tablespoons olive and coconut oil
  • 1 teaspoon curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ginger powder
  • 1/2 teaspoon salt
Directions
  • Wash and scrub potatoes leaving the skins on.
  • Cut the potatoes into 1/4 to 1/2 inch sticks or cubes and set aside
  • Mix together the spices and oil
  • Add the potato sticks to the mixture and coat well
  • Lay onto a cookie sheet and bake for 30 to 40 minutes.
  • Stir them halfway through cooking.

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Pomegranate, Carrot Salad

This is a unique salad that incorporates in season fruits and veggies and also makes a nice complement to a variety of fall time meals.


You’ll Need
  • 4 medium carrots, shredded
  • 1/3 cup pomegranate seeds
  • 1 Tablespoon scallions, chopped
  • 3 Tablespoons lemon juice
  • 2 Tablespoons olive oil
  • Salt and pepper to taste

Directions

  • Combine all ingredients in a mixing bowl, toss and serve.

 

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Pumpkin Muffins

Cooking with pumpkins can be very nutritious and delicious. Here are some tips. First off it is always best to cook with smaller pumpkins as they yield more flavor. Cut the pumpkin in half, and scoop out the seeds and stringy bits and then place the halves cut-side down in a baking dish and bake at 350 until the flesh is soft. Scoop out the pulp and puree in a food processor and then it is ready to use. The puree can also be placed in the freezer at this time and used later on.

Yields: 24 standard size muffins

You’ll Need:

  • 4 eggs
  • 3/4 cup sugar
  • 2 cups pumpkin puree
  • 3 cups all purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon salt
  • 1 cup chopped walnuts

Directions:

  • Preheat oven to 400 F.
  • In a large mixing bowl, beat egg, sugar, pumpkin and oil until smooth.
  • In another bowl combine flour, baking soda, baking powder, cinnamon and salt.
  • Then add to the pumpkin mixture and mix well.
  • Fold in the nuts.
  • Fill greased or paper-line muffin cups three-fourths full
  • Bake for 16 to 20 minutes of until a toothpick can be stuck into a muffin and come out clean.
  • Cool in pan 10 minutes before removing to a wire rack.

 

Italian White Beans

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! 

You’ll Need

  • 2 cups cooked great northern beans
  • ½ cup chopped, drained, marinated sun-dried tomatoes
  • ¼ cup sliced ripe olives
  • 1 Tablespoon chopped fresh basil, or 1 teaspoon dried
  • 1 Tablespoon olive oil
  • 1 clove garlic, crushed
  • Salt and pepper as needed

Continue reading “Italian White Beans”

Beans and Greens

 Known as poor man’s food in Italy, this meal is fit to serve a king!

You’ll Need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch red pepper flakes
  • 1 can or 2 cups cooked cannellini beans (reserving 1/3 cup liquid)
  • 1 ½ pounds of chopped kale
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese (optional)

Directions

  • In a medium pot, sauté sliced garlic and red pepper flakes in oil on low heat until the garlic starts to brown.
  • Add the beans including the liquid.
  • Add the chopped kale and simmer until they’re cooked but still firm.
  • Add salt and pepper to taste.
  • If you would like it to be a bit more like a soup you can add some additional water.
  • Drizzle a little extra virgin olive oil on the top of each bowl and serve with freshly grated Parmesan cheese.
  • Serve with a nice piece of bread. Enjoy!

 

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Basil Pesto Sauce

Making herbs a regular part of the diet is a super idea as many are a great source of antioxidants.

Yields approximately 1 ½ cups

You’ll Need:

  • 1 cup packed basil leaves
  • ½ cup toasted walnuts
  • 1 garlic clove
  • ½ cup Parmesan Cheese
  • 1/3 cup olive oil
  • Salt to taste
  • Pepper to taste

Directions:

  • Mix all in a blender or food processor until an even consistency is reached.

Tips:

  • You can add more garlic if you would like. You may want to mix it, have a taste and then decide.
  • This pesto freezes wonderfully. Place the pesto in ice cube trays and once the pesto has solidified place the blocks in a plastic bag and use it in the future. The ice cube technique it nice because it freezes the pesto in handy portion sizes.
  • The recipe can easily be doubled.
  • You can try different nuts such as pine nuts or macadamias.
  • You can try different herbs such as cilantro or parsley.
  • Serve over top of pastas, grilled vegetables, and fish. Or turn a piece of French or Pita bread into a pesto pizza. The options are endless but all are delicious.
  • Leave out the Parmesan cheese for a vegan pesto sauce.

Basil Carrots

Try this dish! You may end up considering having it as a side dish
that is part of your regular rotation. 


You’ll Need

  • 6 medium carrots
  • 1 Tablespoon butter, melted (or olive oil)
  • ¼ teaspoon salt
  • ¼ teaspoon dried basil or 1/4 Tablespoon fresh, chopped

Directions

  • Slice carrots into half inch slices.
  • Simmer, covered, in water until tender, about 10 to 15 minutes; drain.
  • Combine remaining ingredients, toss with carrots.

 

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