Sweet Potato & Kale Recipes

Kale & White Bean Soup

Serves 4
INGREDIENTS
-3 tablespoons extra virgin olive oil
-1 large yellow onion, diced
-4 stalks celery, diced
-2 large carrots, chopped
-6 cloves garlic, chopped
-8 cups water
-2 (15 ounce) cans white beans (cannelloni), drained
-Juice and zest of 1 lemon
-2 bunches fresh kale, ribs and stems remained
-Salt and Black pepper to taste.

DIRECTIONS

  1. Add oil to a large stock pot and heat over medium-high heat.
  2. Add onions, celery, carrots and garlic. Saute the aromatics for seven minutes, until the
    aromatics are soft and fragrant.
  3. Add the beans and stir until well combined.
  4. Add the lemon zest and water and reduce heat to medium low. Simmer for twenty minutes.
  5. Add the kale and stir until the leaves have wilted.
  6. Turn off heat and season with lemon juice, salt and pepper.

Creamy Thai Sweet Potato Stew

Serves 4
INGREDIENTS
-2 tablespoons sesame oil
-1 yellow onion, sliced lengthwise
-1 tablespoon fresh ginger, minced
-4 cloves garlic, chopped
-3 cups diced sweet potatoes
-1 can coconut milk -2 cups cooked brown rice
-½ cup chopped cilantro
-Salt and pepper to taste


DIRECTIONS

  1. In a large sauce pan over medium high heat, add the oil and heat until ripples appear.
  2. Add the onion, garlic and ginger. Saute for three to five minutes.
  3. Add the diced sweet potatoes and stir for a minute or two.
  4. Add the coconut milk and a quarter cup of water.
  5. Reduce heat to low. Simmer for twenty minutes, adding salt and pepper. Stir occasionally.
  6. When completed the stew should be thick and fragrant. Stir in cilantro and serve atop steamed brown rice.

Kale & Sweet Potato Bolognese

Serves 4
INGREDIENTS
-3 tablespoons extra virgin olive oil
-1 chopped yellow onion
-8 cloves garlic, minced
-1 (28oz) can diced tomatoes
-1 cup sweet potato, small diced
-1 teaspoon dried oregano
-1 bunch fresh kale, stems and ribs removed
-½ cup fresh basil, hand torn
-Salt and pepper to taste

DIRECTIONS

  1. Heat olive oil over medium high heat In a sauté pan.
  2. Add the onions and garlic and sauté for three minutes.
  3. Add the tomatoes and sweet potatoes. Cook for about fifteen minutes.
  4. Add the oregano and basil. Simmer for another five to seven minutes.
  5. Add the kale and simmer until the kale leaves are wilted about three minutes.
  6. Add salt and pepper to taste. Stir in basil.
  7. Serve a top whole wheat pasta.

Tamale Pie Recipe

Makes 8 servings

Ingredients:

1 pound ground beef, completely browned, crumbled and drained

                      (Can substitute ground turkey or chicken)

1 cup low-sodium whole kernel corn, drained

1 can low-sodium black beans, drained

1 medium green pepper, chopped

1 teaspoon chili pepper

1 cup salsa

½ cup low-fat cheddar cheese, grated

1 8.5 ounce box of Cornbread mix, cooked accordingly to package directions

Non-stick cooking spray

Directions: 

1.Preheat oven to 375 ℉.  Lightly spray or grease a 2-quart casserole dish or baking pan.

2. In a medium bowl, combine the cooked ground meat, corn, black beans, green pepper, chili powder, and salsa.  Mix well.

3. Put in casserole pan and top with grate cheese

4.  cornmeal mix according to the directions, pour over meat mixture.

5. Bake at 375 for 35-45 minutes.

Nutrition information per serving

323 calories, Total Fat 11g, Saturated Fat 5g, Protein 19g, Total Carbohydrate 3g, Dietary Fiber 5g, Sodium 455 mg.