Delightfully Healthy! You Say Sweet Potato, I Say Avocado

Tasting Friday, 1/27, 4:30 -6:30pm

Sweet Potatoes

By Sara Hettel

Tired of just baking your sweet potatoes in the oven? There are so many other ways to prepare these tasty tubers besides the traditional go-to baked potato! Sweet potatoes aren’t just delicious; they also contain high amounts of beta carotene, the inactive form of vitamin A. This antioxidant prevents cell damage within the body. But that’s not all, once this beta carotene is activated within the liver it is also used to form pigments in the eye, which helps maintain good vision. Sweet potatoes also contain vitamin B6 (pyridoxine) which aids in the metabolism of protein, fat and carbohydrates and thus the conversion of foods to fuel for the body. Finally these lovely orange vegetables contain potassium which is required in the body to help muscles work properly and helps to maintain bone health. So next time you’re craving something sweet, grab a sweet potato instead of that chocolate!

The recipe provided below was adapted from minimalistbaker.com and is a delicious kale and sweet potato curry topped off by fresh cilantro. If you have ever tried curry at a restaurant and thought, “I wish I could make this”, this recipe is for you! In only 30 minutes, this restaurant-worthy curry could be on your table and adding some spice to your mealtimes. Remember, don’t be shy with the spices, life should be flavorful!

Avocados

By Tiffany Ma

Avocados became one of 2016’s hottest nutrition trends and they aren’t going anywhere anytime soon! We often associate avocados with guacamole, but they can be a great addition to many different types of recipes due to its culinary versatility. An increase in avocado sales are most likely due to our growing nation becoming less afraid of high-fat foods due to nutrition findings that promote healthy fats in a balanced diet. Not only are avocados loaded with healthy fats such as monounsaturated fat and phytosterols, they also contain a whopping 20 vitamins, minerals and phytonutrients! Healthy fats like monounsaturated fat and phytosterols have been shown to increase one’s heart health since these components compete with cholesterol for absorption in the body. Newer research revolving this creamy and delicious fruit (avocados ARE fruits, not vegetables!) focuses on its blood sugar stabilization factor due to its high-fat content and satiety factor. Even though more research is warranted to make these claims, we know that avocados are truly here to stay due to its many heart healthy properties, as well as their culinary adaptability in the kitchen! From savory dishes in salads, sandwiches and dips to replacing oil or butter in sweet treats, it is OBVI-cado they are here to stay!

If you want to spice up your winter salads, be sure to try the recipe adapted below. Tangy, yet creamy and even a hint of bitterness will surely have you coming back to this delicious salad from time and time again!

 

Kale Sweet Potato Curry Recipe

Recipe adapted from: The Minimalist Baker

Ingredients

  • 1 1/2 Tbsp coconut oil (or avocado or grape seed oil)
  • 1 shallot, minced
  • 2 1/2 Tbsp minced fresh ginger
  • 2 Tbsp minced garlic
  • 3 Tbsp red curry paste
  • 1 large (or 2 small) sweet potato, skin removed + cubed
  • 2 14-ounce cans Co+op Basics Field Day light coconut milk (sub full fat for extra creamy texture)
  • 1-2 Tbsp Co+op Basics Field Day maple syrup, plus more to taste
  • 3 tsp ground turmeric
  • optional: sea salt to taste
  • 1/4 cup frozen green peas
  • 2 cups  chopped kale
  • 1/2 cup roasted cashews (lightly salted is best)
  • 1 lemon, juiced

Optional for serving:

  • lemon wedges
  • fresh cilantro
  • brown rice

Instructions

  1. Heat a large pot over medium heat. Once hot, add coconut oil, shallot, ginger, garlic, and pepper. Sauté for 2-3 minutes, stirring frequently.
  2. Add red curry paste and sweet potato and stir, and cook for 2 minutes more.
  3. Add coconut milk, maple syrup, turmeric, and a pinch of salt and stir. Bring to a simmer over medium heat.
  4. Once simmering, add peas (optional) and slightly reduce heat.
  5. Cook for 5-10 minutes, stirring occasionally, to soften the potato and peas.
  6. Once the broth is well seasoned and the potatoes are softened, add kale, cashews and lemon juice, and cover. Simmer for 3-4 minutes more over low to medium-low heat.
  7. Serve over rice with fresh cilantro on top.

Shredded Kale Salad with Avocado and Grapefruit

Recipe adapted from: greatist.com

Ingredients

  • 1 Tbsp freshly squeezed grapefruit juice
  • 2 Tbsp freshly squeezed orange juice
  • 1 clove garlic, minced
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1/2 cup olive oil
  • 3 cups shredded kale leaves
  • 1 Honeycrisp or Jonagold apple, sliced
  • 1 pink grapefruit, sectioned
  • 1 avocado, sliced
  • 2 tablespoons toasted sunflower seeds

Instructions

  1. Make vinaigrette: Combine grapefruit juice, orange juice, garlic, and salt and pepper to taste in a small bowl. Let stand for 10 minutes, then slowly whisk in olive oil. Set aside.
  2. Place kale in a large bowl and drizzle with a small amount vinaigrette or olive oil. Massage kale for 5 minutes, until leaves begin to break down a bit and become more tender.
  3. Arrange kale on each plate. Top with grapefruit, apple and avocado. Sprinkle with sunflower seeds and drizzle with vinaigrette.
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