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.

Sweet potato Recipes

OVEN FRIES

Makes 6 servings Serving Size: 10 fries

Ingredients

  • Non-stick cooking spray
  • 4 medium baking potatoes or sweet
  • potatoes
  • 2 tablespoons oil seasonings (optional)*

*Try one or several of these seasonings: salt, pepper, seasoning salt, garlic powder, onion powder, chili powder, paprika

Directions

  1. Preheat oven to 475°F.
  2. Lightly spray baking sheet with non-stick cooking spray.
  3. Wash potatoes thoroughly and dry with a paper towel.
  4. Cut potatoes into long strips about 1/2 inch thick.
  5. Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bag.
  6. Spread strips in a single layer on a baking sheet and place in preheated oven.
  7. Bake at 475°F for 20 minutes.
  8. After 20 minutes, take sheet out of oven and turn potato strips over.
  9. Immediately return sheet to oven and bake at 475°F for 15 more minutes.

Nutrition Information Per Serving

SWEET POTATO OVEN FRIES 120 Calories, Total Fat 4.5g, Saturated Fat 0.5g, Protein 1g, Total Carbohydrate 17g, Dietary Fiber 3g, Sodium 50mg. Excellent source of vitamin A.

page 6 from Cooking with EFNEP cookbook

 

 

SWEET POTATOES AND APPLES 

Makes 6 servings Serving Size: 1/2 cup

Ingredients

  • Non-stick cooking spray
  • 1 (16-ounce) can sweet potatoes (may use 3 fresh sweet potatoes)
  • 2 large apples
  • 1/4 cup raisins
  • 1/3 cup pineapple or orange juice
  •  2 teaspoon packed brown sugar or
  • 2 tablespoons regular sugar
  • 2 tablespoons margarine
  • 1 teaspoon cinnamon

Directions

  1. Preheat oven to 350°F.
  2. Lightly spray a baking dish with non-stick cooking spray.
  3. Wash, peel, and slice apples (and fresh sweet potatoes if using).
  4. Drain canned sweet potatoes.
  5. Layer sweet potatoes and apples in the sprayed baking dish.
  6. Sprinkle sweet potatoes and apples with raisins.
  7. In a separate cup, mix juice and sugar.
  8. Pour juice mixture over sweet potatoes, apples, and raisins.
  9. Cut margarine into small bits and distribute evenly across the top of the casserole.
  10. Sprinkle cinnamon over fruit.
  11. Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer. Potatoes should be tender and cooked through.

Nutritional Information Per Serving

190 Calories, Total Fat 4g, Saturated Fat 0.5g, Protein 2g, Total Carbohydrate 41g, Dietary Fiber 4g, Sodium 95mg. Excellent source of vitamin A. Good source of vitamin C.

page 18 from Cooking with EFNEP cookbook

 

****For more recipes, try  Micro-Baked Sweet Potato – page 36 from Cooking with EFNEP and Colorful Potato Salad – page 38 from Cooking with EFNEP 

Sweet Potato Fries

sweet potato fries with fresh thyme

Ingredients:
1 sweet potato, unpeeled and washed
1 teaspoon oil
optional spices (see below)

Optional Spices:
For additional seasoning and variety, you could add

  • cinnamon and sugar
  • garlic powder
  • paprika
  • curry powder
  • cayenne pepper
  • Italian seasoning
  • your favorite non-salt seasoning

Directions:

1. Preheat oven to 450 degrees.

2. Cut potato into fry-like strips: First cut the potato in half length-wise, then cut into thick slices. Lie the thick slices down and cut them into strips.

3. Put the strips on a cookie sheet and add 1 teaspoon of oil. Season with any additional seasoning and then stir to coat them. Make sure none of the potatoes are touching each other on the cookie sheet. *Have your kids help with this step!

4. Place potatoes in a 450 degrees oven for about 20 minutes, or until crispy and golden brown.