Tag Archives: sweet potatoes

Sweet Potato Stew with Swiss Chard

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watch this recipe being made.

Sweet Potato Stew with Swiss Chard

Ingredients:
2 T. olive oil
2 c. diced yellow onion
1 t. salt
1 large or 2 medium sweet potatoes
4 cloves garlic, chopped fine
1 red Thai or jalapeño pepper minced, with the seeds (adjust to suit your taste)
1 T. fresh ginger
1 t. ground coriander
½ t. turmeric
1 14 oz. can full fat coconut milk
1 bunch of swiss chard (about 4 cups loose), chiffonade
¼ c. cilantro
Squeeze of lime, for garnish

To prepare:
In a large saucepan, warm the oil over medium heat, then add the onion and a bit of salt. Cook and stir for about 5 minutes. Add the sweet potato, garlic, pepper, ginger, and spices and sauté for another minute or two. Add 2 cups of water, the coconut milk, and a bit more salt. Bring everything to a boil, then reduce to a simmer, cover, and cook for about 15 minutes.

After 15 minutes, add the chard, and continue cooking for 8-10 minutes or until the chard is tender. Thin the stew with water if it seems too thick. Top with cilantro if desired and spoon over rice, quinoa, or other cooked grain of your choice.

This is scrumptious served with Herbed Quinoa Pilaf, Tofu Bites or some fried tempeh. It’s equally wonderful served with a side of cornbread.

Caribbean Sweet Potatoes

Caribbean Sweet Potatoes

Sweet potatoes are a wonderful root vegetable, sweet and flavorful, and loaded with dietary fiber (an important element in controlling cholesterol and some types of cancer). Sweet potatoes contain naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron, and calcium. They have almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when prepared and eaten with the skin on, sweet potatoes have more fiber than oatmeal. To top that off, an average-sized sweet potato contains only about 130-160 calories.

Among root vegetables, sweet potatoes offer the lowest glycemic index rating, because it digests slowly. This gradual rise in blood sugar makes you feel satisfied longer, which is also an advantage for maintaining weight or to shed excess pounds. With what seems like the entire population fearing “carbs,” sweet potatoes goes on the “good for you” list.

Try them mashed, baked, fried, in desserts, or prepared as I do in the recipe that follows. I picked up this simple recipe on a recent trip to the Caribbean where sweet potatoes overfill the bins in local groceries.

Ingredients:
5-6 sweet potatoes, peeled or not, and cubed
1/2 cup maple syrup or agave nectar
3 T. freshly grated ginger
2-3 T. olive oil
1 t. ground cardamom
1/2 t. kosher salt
1/2 t. ground black pepper
1/2 t. ground chipolte pepper powder (optional)
1/2 c. chopped roasted peanuts (optional)

To prepare:
Preheat the oven to 400 degrees. In a large bowl, combine the cubed sweet potatoes, salt, pepper, maple syrup or agave nectar, ginger, oil, cardamom, and chipotle, if using. Transfer to a large terra cotta baking dish or a large, deep cast iron frying pan. Cast iron pans make wonderful baking dishes.

Bake for about 20 minutes, then turn the mixture in the pan to get the pieces from the bottom of the pan to the top. Continue baking for an additional 20 minutes, or until the sweet potatoes are fork tender and caramelized.

Top with the chopped peanuts, if you like, or serve as is over rice, black beans, tucked into my chickpea crepes or with my spicy Jamacan Jerk Tempeh or Tofu. I have used these leftover in roll up sandwiches with avocado, scallions, lettuce, and tomato. These make substitute for homefries with breakfast as well.