Sweet Potato Salsa

Sweet Potato Salsa

I created this recipe for a recent girls weekend. I wanted a recipe that was new and different, great for dipping and snacking and healthy (of course!) I was initially considering a guacamole type salsa dish but I wanted to incorporate a grain-free carbohydrate. I decided to add sweet potato which is also packed with anti-inflammatory nutrients (helpful on a weekend away!) I tend to indulge in more sweets, alcohol and late nights on these ladies weekends, and although it's worth it for the beautiful laughs and stories shared with my special pals, it’s also important for me to be mindful about how to balance out the healthy and not-so-healthy foods. This sweet potato salsa helps reduce inflammation and stress on the body. It was a great snack once we arrived at the cottage, and next time I’ll double the recipe because we ate it up in no time! 

Sweet potatoes are packed with vitamin C, magnesium, antioxidants. I choose them instead of a regular starch potato because the flavour is superior (in my opinion) and they are far more nutrient dense. 

This recipe can be enjoyed with tortilla chips, vegetable sticks or as an addition to a bed of greens for a scrumptious salad. 

Dig in and enjoy!

Sweet Potato Salsa

Serves: 4

*click on blue text to buy ingredients

ingredients:

  • 1 large sweet potato peeled,  cut into small cubes and cooked
  • 1 small red onion (1/4 cup) chopped into very  small pieces
  • 1 large tomato diced into cubes, remove the seeds
  • 1 ripe avocado diced into small cubes
  • 1/4 cup cilantro chopped fine (optional to use parsley) 
  • 1-2 minced garlic cloves
  • 2 tablespoon olive oil
  • 3 tablespoons lime juice 
  • pinch of  himalayan salt
  • pinch of black pepper

DIRECTIONS:

  1. Preheat oven to 425°F. Toss the chopped sweet potato and 1 tablespoon olive oil on a baking sheet. Bake in the oven for 25 minutes or until the sweet potatoes are soft. Toss once between cooking.  
  2. Combine all the remaining ingredients into a large bowl and add the sweet potato once it's cooked and cooled. Toss and let sit for at least 15 minutes before serving. 


Sweet Potato "Nachos" (Vegan)

Sweet Potato Nachos.JPG

I planned to create this plate of nachos for super bowl but I was just too excited to test the recipe so we made it a day in advance. It was soo good I’m going to make them again today!

It’s not your traditional nachos recipe, in fact it has no cheese or cheese like product however it’s a big pan of healthy flavourful foods and i’m telling you… it’s delicious!

I used sweet potato as the base and topped it with lots of interesting flavours. I dipped it into my newest creation “ranch” dressing which gave it an extra burst of flavour. I’m not sharing the dressing recipe just yet however you can use salsa, hummus or any other dip of your choice. Give it a try and let me know what creations you come up with.

Sweet Potato "Nachos" (Vegan)

Serves: 2-4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 2-3 sweet potatoes sliced thin (I prefer small thin potatoes for smaller chips)
  • 1/2 cup sliced mini tomatoes
  • 2 green onions chopped
  • 1 jalapeño sliced
  • 1/2 cup black beans
  • 1 small avocado diced
  • 1/2 cup cilantro

DIRECTIONS:

  1. Preheat oven to 400°F.
  2. Place the sliced sweet potatoes onto two baking sheets. You want enough to roughly cover two sheets so cut more if needed. 
  3. Bake the sweet potato chips for 15 minutes then flip. Continue baking for another 15-25 minutes or till they are crispy on the outside and baked all the way through.
  4. Remove from the oven and stack all the chips onto each other onto one pan. 
  5. Add all the toppings evenly over the top. 
  6. You can eat while the toppings are raw or you can put it back into the oven for 10-15 minutes to soften the veggies.
  7. Enjoy with your favourite dips. 
Created using The Recipes Generator


Sweet Potato Toast

Savoury-Sweet-Potato-Toast.jpg

Have you heard about this bizarre but brilliant trend of using sweet potato slices as toast?  I have to admit, it’s pretty great!  While I assumed it would only taste good with savoury toppings, you’ll be happy to know it’s also delicious with sweet.  

I’ve included the recipe below along with a video to show a variety of ways to enjoy this newly favourite grain-free toast.  Whether you want to be quick and use the toaster or you would prefer to toast it in the oven, I give you both options. Hope you enjoy!  

sweet-potato-treats.jpg

Sweet Potato Toast (Baked or Toasted)

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Baked
Toasted
  • 1 sweet potato
  • hummus
  • parsley

DIRECTIONS:

Baked
  1. Preheat oven to 400°F
  2. Slice your cleaned potato in thin slices either round or long. 
  3. Place on a baking pan  and bake in the oven for 30 minutes. *Option to turn once half way through cooking.
  4. If your potato is cut thick than you may need to cook it longer then the 30 minutes.
  5. Once the potato is soft and cooked all the way through, broil each side for 1 min each, watching it does't burn. 
  6. Spread on your almond butter, top it with sliced strawberries and hemp hearts and enjoy! 
Toasted
  1. Cut the ends off your washed potato and be sure it will fit into your toaster once it's sliced. 
  2. Slice the potato long thin slices. 
  3. Turn your toaster up high and toast the slices. You may need to do this 2-3 times or until it is soft and fully cooked. 
  4. You should notice it's lightly browning on the outside. 
  5. Once it's ready, spread on the hummus and sprinkle the parsley on top. Enjoy! 

notes

I've shared two of my sweet potato options here but you can see a couple more of my favourite recipe ideas  in the YouTube video down below.
Created using The Recipes Generator

Mexican Crackers (grain free, vegan)

Mexican-spicy-grain-free-crackers.JPG

Before you start cooking, I'll suggest you double the batch!  These crackers are so tasty and filled with whole real foods so you won't feel bad when you eat the whole batch to yourself.  For years I've made my own crackers with almond flour but I know it's not school friendly which is why I wanted to create a nut-free option.  I find these crackers light and easy to digest as well as satisfying for anyone looking for the crunch. 

I've paired this recipe with several different flavours and I like to add it to my Mexican salad bowls (recipe coming soon). 

In this recipe I use buckwheat and although it sounds like a part of the wheat family, it's not nor does it include gluten .  It's high in fibre, and phytonutrients which will support the circulatory system and helps fight blood pressure and high cholesterol.  

Eat these crackers alone or pair them with your favourite dips and dishes. 

Mexican Crackers (Grain Free)

Makes: 42 crackers

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat the oven to 425°F
  2. Mash your steamed potatoes in a medium size bowl. Do not leave any lumps. 
  3. Mix all the remaining ingredients (except the coconut oil) together with the sweet potato. 
  4. Once everything is mixed well, add the coconut oil and again continue to mix well.  
  5. Place your batter on a parchment lined cookie sheet. It's important to use the parchment paper or it will stick.
  6. Place another piece of parchment paper on top and use this to flatten and thin out the batter.  You can use either a rolling pin or your hands.  
  7. You want it to be even so they cook the same. 
  8. Remove the top paper and place the pan in the oven for 15-20 min. Check on them for the last few minutes to be sure they won't burn.  Depending on how thin they are, they can start to brown/burn fast. 
  9. After the 20 min or if they are starting to brown, take them out and flip the flat batter onto the other side.  You can do this by using the parchment paper.  You will not need paper on the bottom now that they are firm. 
  10. The batter should now be directly on the pan.  Cut your crackers into approx. 42 crackers. You can now spread them out so they will cook more evenly. 
  11. Place them back into the oven. If you notice some are brown and/or crunchy, remove them from the pan and continue to cook the others in the oven for another 5-10 min, checking on them each minute.  

notes

*I find the outer layer will get brown and crunchy faster then the middle.  
*You can make them thick or thin, depending on how you like them.  The cooking time will vary depending on the thickness. 
*Nutritional values are dependent on 7 crackers.

calories

75

fat (grams)

4.2

carbs (grams)

8.9

protein (grams)

1.3

sugar (grams)

2.2
Created using The Recipes Generator

Lentil Shepards Pie

Lentil-shepards-pie.jpeg

This is a complete meal with lots of vegetables, protein, healthy carbs and some healthy fats. It's a recipe I created while reminiscing about the shepard's pie my mom used to make, years ago.  Although I remember my Mom's recipe being delicious, it was filled with meat and white potatoes so it didn't have the same nutrient value as my adaptation.  This recipe is a beautiful and bright work of nutritious art!  

Although I've chosen certain vegetables to use, you are more then welcome to use any of your favourites.  I'm sure cauliflower or zucchini would add great flavour.  If you don't have a large family to eat it all in one sitting, rest assured that the leftovers taste fantastic!

Happy Eating! 

Lentil Shepards Pie

Serves: 8

*click on blue text to buy ingredients

ingredients:

BOTTOM
  • 4 portobello mushrooms (2 1/2 cups chopped)
  • 1 white onion (1 cup chopped)
  • 1 tablespoon organic butter (or avocado oil)
MIDDLE
  • 2 cups cooked lentils
  • 2 cups broccoli chopped 
  • 1 1/2 cup carrots chopped
  • 1 teaspoon himalayan salt
  • 1 teaspoon pepper 
  • 1/2 tablespoon organic butter (or avocado oil) 
GRAVY
TOP
  • 4 cups sweet potato mashed (800 grams)
  • 3 cloves minced garlic
  • 1 tablespoon organic butter (optional) 
  • 2 tablespoons fresh chives chopped 
  • dash of salt and pepper

DIRECTIONS:

  1. Preheat oven to 425°F.
  2. Bottom- Sauté onions and mushrooms with butter on medium.  When cooked, place in the bottom of a large (3 Litre) glass pan. 
  3. Gravy- In a small sauce pan, add cold water, arrowroot powder, and veggie stock.  Whisk together well then bring to boil and set aside. 
  4. Middle- Sauté carrots and broccoli, with butter for 5 minutes. Add cooked lentils, salt, pepper and gravy. 
  5. Continue cooking for 5 -10 min then add on top of the mushroom base. 
  6.   Top- Combine sweet potato, garlic and butter and carefully place on top the middle vegetables. Top with salt and pepper (leave the chives for later).
  7. Bake for 35-45 minutes. Remove from the oven and sprinkle chives on top. Let sit for 10 minutes before serving then enjoy! 

notes

*Nutritional value per 1 serving

calories

305

fat (grams)

6.3

carbs (grams)

51.7

protein (grams)

18.5

sugar (grams)

8.6
Created using The Recipes Generator