Sweet Potato Pear Soup

Easy, nutritious and absolutely luxurious! A savory, sweet and satisfying soup. And you can make it 3 days ahead of when you plan to serve it.

Ingredients:

1 1/2 tbsps butter

2 small onions, finely chopped

2 lbs sweet potatoes, peeled and diced

28 oz can pears (drain, reserve liquid and dice)

8 cups chicken broth

2 tsps fresh thyme

1 serving cup plain Greek yogurt and fresh thyme to garnish 

Melt butter in a large pot on medium heat. Sauté onions 2-3 minutes. Add diced sweet potato for 3-4 minutes before adding broth. Bring to a boil, then reduce to a simmer for 20-25 minutes or until sweet potato is tender. Cool the soup. Drain the pears, reserving the liquid. Dice and add to the soup along with 2 tsps fresh thyme leaves. Add soup to a food processor (you may have to work in batches) and purée until smooth. Return to the pot and gently reheat. Taste and add more reserved pear liquid or more broth if needed. Ladle into bowls and add a dollop or swirl of Greek yogurt and a sprig of thyme. For the swirl simply spoon some yogurt into a plastic zip bag and snip off a corner. Get creative! Makes 12 servings.

Adapted from: callieknutrition.com

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Sweet Potato Tofu Rice Bowl

Looking to boost your protein intake? Tofu, black beans, brown rice and edamame are all excellent choices to do just that.

Ingredients:

250g (9 oz) firm or extra firm tofu, cut in 1/2" cubes

1 medium sweet potato, about 1/2 lb, diced

2 tsps olive oil

1/2 tsp chili powder

1/4 tsp ground cumin

1/4 tsp smoked paprika

1/4 tsp garlic powder

 

3 cups cooked brown rice

1/2 tsp ground cumin

1/2 tsp garlic powder

salt and pepper to taste

3/4 cup frozen edamame beans, thawed

 

For tofu:

2 tsps cornstarch

2 tsps avocado oil

1/2 tsp smoked paprika

1/2 tsp dry minced onion

1/2 tsp garlic powder

salt and pepper to taste

 

Toppers:

sliced red pepper

some greens (I used sliced brussels sprouts leaves)

black beans 

sriracha sauce

First blot the tofu block with paper towels. Then place it on a plate lined with paper towels, put another towel on top then sit something heavy like a cast iron pan on top for 30 minutes. This will remove excess liquid. Once that's done cut the tofu into 1/2" cubes. Toss with cornstarch, avocado oil, and the seasonings listed under "for tofu". Air fry at 390°F for 10-13 minutes. Next toss the diced sweet potato with olive oil, chili powder, ground cumin, smoked paprika and garlic powder. Air fry at 400°F for 9-12 minutes. Mix the brown rice with ground cumin, garlic powder, salt and pepper and add the edamame beans. Zap in microwave to warm then spoon into bowls. Top with red pepper, greens and black beans and drizzle sriracha to finish. Serves 2

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Sweet Potato Vegetarian Chili

Perfectly spiced and wonderfully satisfying for a cool weather, meat free Monday!

Ingredients:

1 tbsp olive oil

2 cups diced onions

2 cups diced sweet potato 

4 tsps minced garlic

2 tbsps chili powder

1 tsp ground cumin

3 cups vegetable (or chicken) broth

2 cups red kidney beans

2/3 cup black beans

2 cups chickpeas

14 oz canned diced tomatoes

2 tbsps lime juice

salt and pepper to taste

sour cream, shredded cheddar, edamame beans to serve

Heat oil in Dutch oven to medium high. Add onion and sweet potato and cook until onion is soft, about 5 minutes. Add garlic, chili powder and cumin then pour in the broth and bring to a boil. Reduce heat and simmer for 15 minutes until sweet potato is tender. Add the beans and tomatoes along with the lime juice, salt and pepper. Simmer to heat through about 5-10 minutes. Spoon into bowls and add your favourite toppings.

Serves 6

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Smashed Sweet Potato Pizza

Who knew a baked sweet potato could turn into a pizza? This little gem is a tasty gluten-free option to pizza crust. Don't get me wrong, I love me a good pizza but if you're looking for a quick and healthy alternative this is it!

Ingredients:

1 medium sweet potato 

3-4 tsps BBQ sauce

3/4 cup shredded mozzarella 

1/4-1/2 cup cooked chopped chicken 

Some thinly sliced red bell pepper

Olive oil, regular or spicy 

First, scrub the sweet potato clean and pierce a few time with a fork. Microwave on high 4 minutes until tender. 

Split it down the middle but don't cut right through. Splay it opened on a parchment lined baking sheet peel side down. Cover with another piece of parchment and press down with a heavy skillet or use a rolling pin to press the potato to about 1/4" thick. Peel off top layer of parchment.

Spread with your favourite BBQ sauce then add mozzarella, chicken, red pepper and a drizzle of oil.

Pop into a 350°F oven for 10-12 minutes then broil a couple of minutes to bubble up the cheese. 

Serves 2 for a light lunch

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Air Fryer Baked Sweet Potato

Grab this good carb super food! With a high vitamin A count it can help boost your immune system to fight off nasty winter germs! It helps with inflammation, it's high in fiber and it can give you a boost of energy. Baked in the oven, a sweet potato can take about 1 hour and 15 minutes to cook but with the air fryer it's bake time is cut down considerably.

Ingredients:

1 large sweet potato

Clean and brush the skin of the sweet potato, pierce it several times with a knife and set in the air fryer at 390°F for anywhere from 35-55 minutes depending on the size of your sweet potato.

Turn over halfway through and at 25 minutes start checking every 5 minutes to see if it's tender. Poking it with a fork should yield little to no resistance.

This one took nearly 45 minutes to bake and was enjoyed by two of us but was really big enough for four! 

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Baked Sweet Potato Fries

Simple, sweet and spicy! Had these sweet potato fries with crusted meatloaf but honestly they would be fantastic with just about any main or even on their own dipped in ketchup, aioli or BBQ sauce.

1 large sweet potato, cut in wedges

1 tbsp bacon fat

1 tbsp vegetable oil

chili powder to taste

cinnamon sugar (like you use for cinnamon toast) to taste

cayenne (optional if you want a kick of heat!)

Just take a plastic bag (or empty waxed cereal bag) and toss the sweet potato wedges with the rest of the ingredients. Stand the wedges on a lined baking sheet leaving space between each. Sprinkle more chili powder and cinnamon sugar on (and cayenne if you like). Bake at 425°F for 35-40 minutes or until tender with caramelized edges. You may want to flip them for the last 10 minutes.

Serves 2

Served here with my Crusted Meatloaf. Get the recipe here:

https://www.hotandcoldrunningmom.ca/2023/12/crusted-meatloaf.html

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Loaded Carrot Sweet Potato Muffins

These dense and moist muffins are loaded with tons of good-for-you stuff! And you'll be surprised at what is used to spice them up!

Ingredients:

3/4 cup baked and mashed sweet potato

2/3 cup applesauce

1/2 cup brown sugar

2 tsps vanilla

1 cup flour

1/2 cup whole wheat flour

1/2 tsp salt

1 tsp baking powder

1 tsp baking soda

1 tbsp Chinese five spice powder (WHAT?!?)

1 1/2 cups shredded carrot

2 eggs

1/2 cup vegetable oil

1/2 cup unpeeled, shredded apple

1 cup cream cheese flavoured chips or white chocolate chips

First, bake the sweet potato at 425°F for 45-60 minutes or until easily pierced with a fork. Cut in half and cool, then mash with a fork.

Combine sweet potato, applesauce, brown sugar, vanilla, eggs, shredded apple and vegetable oil. Mix the two flours, salt, baking powder, baking soda, five spice powder  and shredded carrots together. Now add the dry ingredients to the wet and mix just until combined. 

Fold in the chips.

Fill lined muffin tins using a scoop and bake at 375°F for 18-20 minutes or until a cake tester comes out clean.

Cool completely on a rack...

Then bite in! The five spice powder really works!

Makes 18 medium sized muffins

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Sweet Potatoes and Greens

A very simple oven baked vegetable dish that you can serve with or without a garlic almond butter sauce. I prefer the vegetables on their own but my daughter likes the added layer of flavour with the sauce drizzled on.

Ingredients:

1 medium sweet potato, cut in 1/2 - 3/4" cubes

1 medium onion, sliced

1 1/2 tbsps vegetable oil

1/4 tsp salt

1/4 tsp pepper

4 shanghai tips or baby bok choy, halved

2 cups roughly chopped spinach

1 celery stalk, sliced

Sauce: (optional)

5-7 tbsps water

4 tbsps almond butter

1 1/2 tbsps lemon juice

1 1/2 tbsps soya sauce

2 tsps minced ginger

2 tsps minced garlic

2 pinches red pepper flakes

shredded coconut and sliced green onion to garnish

Preheat oven to 425°F. 

Toss the sweet potatoes and onion with vegetable oil, salt and pepper and spread out in an oiled 13 X 9" baking pan and bake for 15 minutes. Then add the shanghai tips and celery, toss and return to the oven for 10 minutes.

Remove from the oven and mix in the spinach, stirring until it wilts. It's ready to serve as is or try the sauce on it.

Combine the sauce ingredients in a small saucepan, whisking until smooth and bring to a boil. Then simmer 5-10 minutes, adding extra water if needed then drizzle over the veggies. Sprinkle with shredded coconut and sliced green onions.

Serves 2-3

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Sweet Potato CornBread

With sweet potato in the mix this easy batter bread is just sweet enough to serve with chili to counter it's heat, but is equally tasty for breakfast. I finally hit on a cornbread my husband likes!

Ingredients:

1 1/2 cups mashed sweet potato

1 cup cornmeal

1/2 cup dry Cream of Wheat

1 cup flour

1/2 cup sugar

1 tbsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp salt

2 eggs

1/2 cup plain Greek yogurt

3/4 cup milk

2 tbsps olive oil

4-5 pats of butter

First roast the sweet potato, foil wrapped, in a 425°F oven for 1 1/2 hours. This was a large potato, if you use two smaller ones the baking time may be shorter. Once it is baked cut it opened and mash with a fork. 

Place an oiled 10" cast iron pan in the 425°F oven to heat up while making the batter.

In a large bowl mix the cornmeal, Cream of Wheat, flour, sugar, baking powder, cinnamon, nutmeg and salt together.

In another bowl combine the mashed sweet potato, eggs, Greek yogurt, milk and olive oil. Fold this mixture into the dry ingredients and mix just until combined. Remove the skillet from the oven and pour the batter in.  Bake for 25-30 minutes or until a cake tester comes out clean.

Dab with pats of butter and serve immediately.

You can even see flecks of sweet potato in it! Yum!

From: chewoutloud.com

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Sweet Potato Hash

This colourful hash goes well beside just about any protein you like and if you want to keep it vegetarian toss in some chickpeas or kidney beans for a hearty meal.

Ingredients:

1 sweet potato

1 medium onion, diced

1/2 red bell pepper, diced

3-4 tbsps olive oil

1 tsp minced garlic

1/2 tsp paprika

1/2 tsp turmeric

1/4 tsp black pepper

fresh parsley

Scrub the sweet potato clean, pierce a couple of times with a fork then microwave 2-3 minutes on high so that it just starts to get soft. Set aside. 

Dice the onion and bell pepper and heat 1 tablespoon of olive oil in a skillet to medium high heat. Add the onion and pepper and sauté 3-4 minutes, then add the garlic for 1 minute longer. While this cooks peel and dice the sweet potato and when ready make a well in the center of the onions and peppers. Add 2 tablespoons olive oil and the potatoes. Cook 1-2 minutes without stirring.

Now stir together revealing the caramelized edges on the diced sweet potato. Add the seasonings. If you like toss another tablespoon of olive oil in just before serving.

And serve with fresh chopped parsley.

Makes 2-4 servings

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Sweet Potato Sausage Patties

Sweet potato, mushrooms, roasted red peppers... no boring breakfast patties here!

Ingredients:

1/2 lb pork breakfast sausage (loose meat or 6 sausages with casings removed)

1/2 tsp dry sage or savory

2 tsp dry chives

2 tbsps finely chopped button mushrooms

2 tbsps finely chopped roasted red peppers, with liquid squeezed out

1/2 cup cooked and mashed sweet potato (leftovers work here)

1/2 tsp onion powder

1/2 tsp worcestershire sauce

sea salt and pepper (or Mrs. Dash) to taste

3 tbsps olive oil

Combine the sausage meat, sage, chives, mushrooms, sweet potato, red pepper, onion powder, worcestershire, salt and pepper. Line a pan with parchment paper, then scoop out portions to form patties. You might want to oil your hands before shaping each scoop into patties then place them on the pan. This will make 7-8 patties 1/2" thick. Refrigerate for a couple of hours.

Heat a skillet large enough for patties and add the olive oil. Pan fry each side 3-4 minutes or until golden and cooked through.

I like mine with caesar dressing, others like them with srirracha sauce. Maybe maple syrup,eh? What will you try them with?

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