Category Archives: vegetarian

superfood pumpkin

Three Delicious Pumpkin Recipes For Fall

Pumpkin season is here!

It’s that time of year when the days are getting shorter, the temperatures are dropping, and all those scrumptious, warming, Fall foods are appearing at your grocery store. This includes pumpkin, one of my favorite, most versatile vegetables. Fabulous in soups, baked goods, as a side vegetable, and even as a snack using the seeds. Pumpkins are so tasty that I find it surprising how in the United States we spend nearly $600 million on pumpkins just to carve them up for Halloween and then discard them. They’re so nutritious and delicious that I think we should all be eating more of them.

Superfood benefits of pumpkin

Qualifying as a superfood, pumpkins are a wonderful source of potassium, vitamin A, a good source of vitamin C, and also provide quite a bit of fiber. Health-wise, due in part to their high antioxidant status, studies show pumpkin may be supportive in decreasing the risk of cancer. They’re also believed to help with improving insulin regulation, lowering blood pressure, providing lignans (which can have an antimicrobial benefit), and consuming pumpkin may even be helpful for the treatment of benign prostatic hyperplasia.

It’s not just the flesh of the pumpkin that’s good for you. The seeds also have health benefits. Helpful for cholesterol metabolism and in addition to being a good source of protein, the seeds also deliver tryptophan, manganese, phosphorus, copper, magnesium, and zinc. All of this goes a long way towards making pumpkins and their seeds something you definitely want to add to your nutritional plan.

Pumpkin Recipes

While almost everyone is familiar with pumpkin pie and pumpkin bread, and possibly even pumpkin soup, there’s so much more you can do with them.  Here are a few delicious ways to add more pumpkin to your Fall menu and bump up your nutrition.

Pumpkin Hummus

2 cups cooked chickpeas (or 1 15 oz can organic chickpeas, drained and rinsed)
15 ounces pumpkin puree
juice of 2 lemons (about 4 tablespoons)
1/3 cup virgin olive oil
1/2 cup tahini paste
3 cloves garlic finely minced
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1 1/2 tsp sea salt 
2-4 Tbsp chickpea liquid, as needed for consistency

Blend all ingredients except salt and liquid together
If needed, add chickpea liquid 1 Tablespoon at a  time for smoothness and consistency
Once fully blended add salt to taste
Best served at room temperature

Pumpkin Alfredo

1 pound gluten-free tagliatelle (my preferred brand is Jovial)|
2 Tbsp organic butter
2 Tbsp gluten-free flour
3 garlic cloves, minced finely
4 cups organic milk
1 cup pumpkin puree
1 tsp finely minced rosemary
1 pinch red pepper flakes (to taste)
sea salt and fresh ground pepper to taste
shaved parmesan for topping
minced rosemary for topping

Cook, drain, and lightly rinse pasta
Heat butter in a saucepan, add flour and whisk until combined
Add garlic, pepper, rosemary, and milk, reduce heat
Whisk all ingredient together until fully combined
Add pasta to the sauce and combine, coating noodles well
Garnish with extra minced rosemary and shaved parmesan

Superfood Pumpkin Shake
makes 2 servings

1 cup pumpkin puree, cold, not freshly cooked
2 bananas
½ cup plain organic Greek yogurt (full fat if possible)
½ cup unsweetened almond milk (avoid carrageenan)
2 tbsp protein powder
1 tsp honey
1 tsp ground flax seeds
1 tsp bee pollen granules
1 tsp pumpkin pie spice
2 cups ice

Blend well until fully combined
If needed add extra liquid to fully blend ingredients together

For a few more Fall posts be sure to check these out:


Vegetarian Shepherd’s Pie


A recent question about eating lentils brought up one of my favorite ways to eat them; in my Vegetarian Shepherd’s Pie.  Shepherd’s pie is such a great dish because it is so versatile; a “crust”, a vegetable filling and a mashed potato topping.  It makes a delicious meal served with say, a hearty salad and a tasty millet muffin. Because only half of my family are vegetarians, I usually make two pies, one with a ground turkey crust and one with a lentil crust.  So there are plenty of tasty leftovers to keep everyone happy for a couple of days.

Lentils, (Lens Esculenta), also known in Indian cuisine as dal, are a legume (as are all dried beans and peas) and are very quick and easy to prepare.  Unlike other types of legumes, lentils do not require a long soaking time before you can cook with them.  They come in different varieties, green, brown, black, yellow, orange, and red, although most of us are familiar with the green one which is easily available.  Lentils are powerhouses of nutrition being very high in fiber, folate, tryptophan and manganese  – good for healthy bones, fatty acid and cholesterol synthesis, and helping stabilize blood sugar among other things.  They are also good sources of protein, iron and phosphorus, all of which the body needs for bone health.

When cooking with lentils they need to be sorted and rinsed before cooking.  The usual ratio is three cups of water to one cup of lentils.  Bring the water to a boil, add the lentils, cook on medium for approximately 30 minutes (if you like mushy lentils you can cook them longer). Remove the lentils from the heat and let sit 10 minutes, so they settle and firm up a bit before using in a recipe.  If you are using them in a salad, let the lentils cool completely before adding them to your other ingredients and dressing.

Vegetarian Shepherd’s Pie
Prepare your lentils as mentioned above, but add 1/2 C. chopped onion to the water
After the cooked lentils and onion have rested mash them together with:
     1 T. nutritional yeast
     1 T. dried, minced veggie seasoning
In a lightly greased pie pan, put in the mixture and shape it into a bottom crust
Fill the crust with your choice of lightly steamed or thawed veggies (about 2 C.)
Drizzle with 1 Tbsp. coconut aminos or gmo-free tamari sauce 
Top with mashed potatoes
Sprinkle with paprika
Bake 20 minutes, serve and enjoy

How To Get More Veggies Into Your Diet

Vegetables and whole foods are classic ingredients for a healthy diet. Most of us do not eat nearly enough, leaving us deficient in fiber and important nutrients. Integrating vegetables into daily recipes and menus for a family can be challenging if you’re used to the standard meat-and-potatoes diet. Here’s how to liven up your mealtimes with vegetables and whole foods that everyone will enjoy.

Make Superb Soups

Soup is cheap and very easy to make. When made with bone broth it’s even better because the broth adds vitamins and minerals to the soup. Blending in a variety of vegetables is an ideal way to get more vitamins into your diet. Soups are great for using up old vegetables, and they also freeze well. Mix in a few extra lentils to bulk out the soup, and you have a hearty meal full of goodness on a cold day.

One-Pot Wonders

A one-pot meal is perfect for a supper dish, and adding vegetables is an excellent way of getting more fiber and vitamins in the diet. Try a tasty stew or curry which are simple to put together. Or, go for a Moroccan tagine, which is bursting with flavors and has dried fruits as well as vegetables within the dish. Don’t forget to make double portions so you can freeze the surplus, saving you time in the kitchen.

Make a Colorful Plate

One of the great things about vegetables is the color. Instead of a meat and potato-colored plate of food, go for a variety of colors in the meal. You can even get kids to eat as many different colors as they can. Salads also look great with colorful vegetables, such as red radishes and tomatoes, yellow pepper and orange carrot. Add quinoa as a protein accompaniment, and you have a nutritious meal.

Get Organized with Packed Lunches

Being prepared with packed lunches saves money and avoids snacking on sugary food. Store lunches in the refrigerator overnight and take them to work or school the next day.  Pack the portions into lunch boxes and you have a cheap lunch full of vegetables to enjoy. Alternatively, chop some celery, carrot, and pepper the evening before and use them in a hummus dip for lunchtime. You can add grated carrot or chopped celery to a sandwich and take some vegetable sticks to work as a snack to enjoy on a break. If you take a salad to work, consider making a salad in a jar for a quick and easy delicious lunch that’s got a lot of veggies.

Salad In A Jar
  1. 1-4 T. dressing (lemon juice and extra virgin olive oil plus herbs is great)
  2. Then firm veggies (carrots, celery, jicama, etc)
  3. Then proteins (tuna, cooked egg, diced leftover chicken, etc)
  4. Then soft veggies (zucchini, avocado, cucumbers, etc)
  5. Then nuts and seeds salad greens (add a lot, stuff them in there)
  6. To serve the salad turn it over back and empty it onto a plate or into a bowl
  7. Dressing will wind up on top, coating your salad.
  1. These can be made 3-5 days worth at a time for a quick grab-and-go lunch
The Ingredient Guru, Mira Dessy


Have a Meat-Free Day

Going at least one day a week without eating meat allows you to be creative with using a variety of vegetables and whole foods. A vegetable curry can be made with carrot, eggplant, and other vegetables but can be bulked out with chickpeas or lentils. Try a stir-fry with corn, mushrooms, and peppers or create a tasty salad with whole grains and a variety of vegetables.

Create Some Juices

Vegetables in juices can taste surprisingly good and are an excellent way to increase your vitamin uptake. They can be mixed with fruits or combined with other vegetables to make a variety of drinks. Try mixing kale or carrots to create a range of colorful juices to enjoy with breakfast. While there is some controversy over the juicing versus smoothies issue I believe there’s room for both. Juicing can add a lot of enzymes and nutrients to the diet, especially beneficial when you’ve been eating away from home or “off plan.” 

Grow Your Own

One of the best ways to get kids and fussy eaters to eat more vegetables is to get them to grown their own. Salads, tomatoes, beans and many other vegetables can be grown in just a few square feet of dirt. Many can even be grown in a pot for container gardening. Adding a few herbs gives you a choice of flavors for salads and cooking. Anything homegrown is sure to look good on a plate and taste even better.

By taking a few simple steps your vegetable intake will increase with very little effort and you’ll enjoy some fabulous flavors.

Pumpkin Oat Breakfast Bars

My friend Erin recently shared this delicious recipe for a great on-the-go-snack bar. With pumpkins in season, it’s easy enough to make your own puree. If you don’t have the time or inclination to make your own, the canned stuff works just fine. A couple of words of caution, however, when choosing canned pumpkin:

  • It’s best to use a brand that has a BPA free lining
  • Organic pumpkin is preferred
  • I highly recommend that you read the label and make sure that you are getting only 100% pumpkin. You don’t need all those other ingredients.

These breakfast bars are fabulous for a quick breakfast, perfectly portable if you need to have breakfast on-the-go. And so tasty that they also make a great snack. If you’d like, add a serving of protein powder to make your bars even more nutritious. If you do add the protein powder you may find that you need just a Tablespoon or two of water so the mix isn’t too dry.

Pumpkin Oat Breakfast Bars

3/4 cup pumpkin purée
2 eggs
1/4 cup organic butter or ghee at room temperature
1 large or 2 small ripe bananas
1/4 cup honey
2 cups rolled oats (not the quick cook variety)
1/2 cup pecans, chopped (you can also use walnuts or sunflower seeds)
2 Tbsp shredded coconut, unsweetened
1/4 cup oat bran (optional)
1/2 tsp cinnamon, ground
pinch of Celtic sea salt
1 Tbsp grated orange rind
1/4 cup dried currants
1/4 cup dried blueberries

Measure out the 2 cups of oats and pour just enough warm water over them to cover them
Soak for about 5 minutes while you’re mixing up the wet ingredients
In a mixing bowl, stir together the pumpkin, eggs, butter or ghee, honey, and banana
You may want to mash the banana before adding to the bowl if it’s not really soft
Before adding the oats, drain them well

Add the oats, nuts, coconut, oat bran, cinnamon, salt, orange rind, currants, and blueberries, and stir until ingredients are well combined (this step is where you would also add the protein powder, if using)
Spread mixture into a lightly greased (butter, ghee or coconut oil) pan so the batter is no more than an inch or two deep. An 8” x 10” baking dish works well
Bake in a 350 degree F. oven for 40-50 minutes, or until golden brown
For very crisp bars, remove from the pan and cool completely on a wire rack
Cut the bars when cool

Dinner In A Jar

dinner in a jar

I’m not a fan of plastic for food storage.  While there are times that it’s unavoidable, my preference is for glass.  So I save jars.  Lots of them.  They’re great for dry goods, things like beans, grains, and spices.  But they’re also fabulous for efficient leftover storage.  Take the picture above for example.  It’s ratatouille and polenta.  After the meal rather than packaging up the leftovers into one container of ratatouille and one container of polenta I’ve assembled them into meals in the jar.  Perfect for grab-and-go meals on the road or if I’m trying to save time and energy at home.

By assembling my leftovers into meal containers I avoid having to find a container for the ratatouille, find a container for the polenta, take them out when I want to serve them, put a container with less stuff back in the fridge (which takes up more space).  Repeat with consecutive meals until there’s just a smidge left in all the containers, the fridge is jam packed, there’s no room, but there’s not much food either.  This is much more efficient and I love it.

The two jars in the picture demonstrate the different ways of filling your jar.  It’s important to remember that you want to use wide mouth openings, otherwise it’s more difficult to get stuff out.  Putting your base (in this case the polenta) on the bottom and your saucy stuff (the ratatouille) on top makes a perfect on the go meal.  I can heat and eat straight from the container.  Yes, I’m talking reheating in the microwave oven.  Not my preferred method of heating but when I’m out and about I don’t usually have the option of reheating on a stove top.

The other method, with the sauce on the bottom and the base on top is fabulous when you can dump everything out onto a plate.  When you turn it over the base is on the bottom and the sauce is on top.

This meal was so delicious I know I’m going to be making it again soon in the near future.  And because I know you want to make it too, here’s the recipes.


1 large eggplant
2 teaspoons sea salt
1 onion, peeled and diced
2 cloves garlic, peeled and minced
1 zucchini
1 yellow squash
2 sweet bell peppers
5 medium to large tomatoes, cored and diced
1/4 cup olive oil plus more if needed
1 tablespoon fresh parsley, minced
2 teaspoons fresh basil, minced
sea salt and pepper to taste

Cut the eggplant into 1″ cubes
Sprinkle with salt and let sit 1 hour
Rinse and drain eggplant
Heat 2 tablespoons olive oil in pan
Add diced onion and saute until starting to soften
Add another 2 tablespoons olive oil and the eggplant
Stir to fully coat eggplant
Turn heat down to medium and add remaining ingredients
Stir frequently for another 10 minutes
Turn heat down to low and simmer 15-20 minutes

I love this ratatouille over polenta, but it’s also great on a baked potato or just by itself.

This polenta recipe is the one from The Pantry Principle, if you’d like you can put fresh mozzarella on top of the polenta after it’s been cooked and then put the hot ratatouille on top.  This will cause the mozzarella to melt into ooey deliciousness and makes the whole meal delightful.


So easy to make at home that you’ll wonder why you ever bought it. The homemade version is much more versatile and, by choosing organic cornmeal, can be GMO free polenta.

1 C. cornmeal
1 t. sea salt
3 C. water

Bring water and salt to a boil
Reduce water to a simmer
Very slowly add cornmeal (this is important to avoid lumps)
Cook approximately 20 minutes until mixture thickens
Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
Let polenta set for 10-15 minutes
Cut and serve


Avocado Carbonara

Veganism is gaining more popularity as a nutritional plan and certainly is getting a lot more attention in the mainstream press. With a large number of celebrities who follow a vegan diet and even a new book, Mark Bittman’s VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good, some people are turning to this way of eating as a way to lose weight.  (Technically I would consider the VB6 philosophy a nutritional plan that is more flexitarian since it does not rely specifically on vegan principles.)

Veganism is a part of the Vegetarianism although it is more restrictive.  Sometimes this choice is due to health reasons, most often it is due to philosophical leanings about how animals are treated.   Veganism is actually more than a diet, and for most followers is a lifestyle.  It excludes any animal products or by-products; including things such as honey, white sugar (which is often processed through bone char), anything with cochineal or carmine in it (this is made from crushed beetles — side note this colorant is frequently found in lipstick), etc.  Most vegans also swear off processed foods, do not wear animal products and avoid products that use animals for testing.

Whether you are an adherent of the vegan lifestyle or not, it does offer many delicious recipes without the use of animal protein.  This recipe is a fabulous way to add the healthy monounsaturated fat found in avocados to create a tasty, creamy sauce.  Full of vegetables and providing some protein from the nuts and mushrooms it can be a satisfying, healthy meal.

Avocado Carbonara

1 medium sized ripe Avocado
1/2 cup of lemon juice
3 cloves of garlic
pinch of salt
1/4 cup of parsley
1/4 cup of basil
2 tablespoons of olive oil
1/3 cup raw pepitas
1/2 cup baby portabella mushrooms, cleaned, sliced
1 tablespoon extra virgin olive oil
1/4 cup pomegranate arils (optional)
Ground pepper
Pasta (gluten free if needed for dietary reasons)
1 small zucchini, shredded

Cook the pasta
Place zucchini into colander and drain pasta into zucchini
Rinse and set aside
In a separate pan saute mushroom slices in olive oil
When done take off heat and set aside

Place lemon juice, garlic and olive oil in a food processor or blender, blend until smooth
Add avocado, parsley and basil, process until smooth
Gently fold together sauce, pasta and zucchini
Garnish with mushrooms, pepitas, and pomegranate

Serve and enjoy!

Linda Rosario is a food enthusiast from Chef Needs “The Kitchen that Every Chef Needs”. Linda loves crafting, home designing and works as an Architect.. Aside from blogging and cooking, Linda works for 24 hours, seven days a week as a mom of two bright and awesome kids.

photo: Dittaeva

Vegan Shame

I recently read about a new website called Vegan Shame which has been created to publicly castigate vegans who have gone away from this style of eating. I’m stunned at the militant attitude that many people take toward their food and wonder how we’ve come to a point that someone’s nutritional plan has become another form of tribalism; promoting a dogmatic adherence to diet.

A website geared toward creating an attitude of shame around food is, in my opinion, harmful.  People should not feel shame when they eat.  Each of us would do well to learn to eat in a way that fits our needs and promotes health for our bio-individual bodies.  The most important thing to remember is that there is no one-size-fits-all nutritional plan.  It’s just not possible to have one nutritional plan that provides perfect nutrition for every person.

There are many nutritional plans that work for a vast number of people.  There are basic nutritional needs that we all have.  But we cannot all eat the same thing all the time.  Sadly, because they need to sell their book, program, supplements, or meal-plans, many diets out there promote themselves as “the only plan you need.”  Many are good, some are better than others, but none that I have seen thus far are perfect for everyone.

The truth of the matter is that in addition to bio-individual health, our nutritional needs vary throughout our lifetime due to basic biological changes.  If they never changed we would all still be drinking breast milk.   As we age many of us produce less digestive enzymes.  Or certain health issues require us to change our diet to avoid or add foods which will be more supportive to our health.   Again, this leads to no one diet being the penultimate choice for every person throughout their lifespan.  How many times have you “gone on a diet” perhaps the same diet as a family member or friend.  And how often has the other person seemed to have more success than you did.  It may be that the plan you were on was not what your body needed.  But society persists in promoting the myth that one size should fit all.

Food choices are complicated by a number of factors.  Firstly there are cultural food preferences; people in different countries learn to prefer different foods or food combinations.  Then there are the -isms of the food world, omnivorous eaters, vegetarians, vegans, macrobiotic eaters, and more.  This is compounded by the immense variety of “diets”, South Beach, Zone, Atkins, and a huge number more.  Then there are those who have food sensitivities and truly must avoid certain foods.  It creates for a rich and diverse mix of food cultures.

This mix is one that we should welcome.  Of more importance than creating a hardcore, militant attitude toward food, let’s instead learn to eat well for our bodies.  To support ourselves, in health, by loving ourselves, loving our bodies, and making positive choices and associations with food.  Not to shame or disparage those who eat differently than we do.

photo:  Jennifer/SweetOnVeg



4 Health Benefits Of Eating Eggs


Many of us believe that eggs aren’t good for our health, thanks to their high cholesterol content, plus loads of fat, making them not an ideal choice for the health and figure conscious. The fat-free craze also meant an egg-free diet. This became prevalent in the 90s, when eggs were put to the sideline and instead, chemically-processed substitutes were served. However nothing beats the taste and the health benefits when you serve real, fresh and organic eggs.


Egg Cooking Methods That Can’t Be Beat

January is National Egg Month.  Apart from being delicious and versatile, eggs are also nutritious, and an essential part of a balanced diet. Containing up to six grams of protein, eggs are a wonder food that can give much-needed energy in the morning.  Eggs also provide a great source of choline which is anti-inflammatory.  For the best, healthiest option, choose eggs from pastured, free roaming chickens.

Eggs used to have a bad rep for increasing the body’s cholesterol levels, and contributing to heart disease. These misconceptions are actually far from the truth.  Cholesterol levels are raised by saturated fats, not dietary cholesterol. Eggs contain up to five grams of polyunsaturated fat, which improves blood cholesterol levels.

According to modern research, moderate consumption of eggs has no negative effect on the cholesterol levels of healthy people. Studies have also found that eating two eggs per day may improve a person’s lipid profile. Adding credence to this, a Harvard study found no direct link between reasonable egg consumption and heart disease.

The catch here is that the egg has to be cooked in a healthy manner. All those health benefits may be negated, for example, if you fry an egg to a solid crisp in heaps of shortening. Below are some healthy ways to cook eggs. Who says you can’t have your healthy eggs and eat ‘em too?

Classic Poached Egg

Poaching eggs is a healthier alternative to frying. At its most basic, poaching involves sliding an egg into a pan or Dutch oven filled with hot water. The result is a soft, slightly delicate, egg dish. (Imagine a hard-boiled egg, but fluffier.)

The great thing about poached eggs – and all egg cooking methods, actually – is its versatility. You can eat poached eggs on their own, over a hot bowl of steaming oatmeal, or as topping on a salad.


Making hard-boiled eggs seems simple enough: Boil water, drop egg in, wait a bit, crack open hard-boiled egg, enjoy. The truth is, there are some subtleties to boiling eggs. For starters, you can’t actually see the egg, which means you can’t judge to doneness of the egg visually. Speaking of doneness, hard-boiled isn’t the only way to go. You can also make soft-boiled eggs. Proper timing is key.

Hard-boiling is one of the healthiest cooking methods for eggs. You don’t use oil, or any other ingredients. Just don’t season with too much salt while eating. And beware of salmonella; be sure to cook the egg fully.


Scrambling is another cooking method with a lot of healthy options. At its most basic, a scrambled egg is just that – a beaten egg, lightly fried. You can add cream or milk to fluff it up. To add a bit of flavor, why not experiment with some spices?

Frying: Yay or nay?

Frying is probably the first thing that comes to mind when cooking eggs. And for good reason – fried eggs are delicious! Unlike most cooking methods listed here, frying gives the egg a mix of appetizing textures – from a moist yolk, to the crisp edges.

The challenge to this is to use healthy fats when making fried eggs.  Coconut oil, olive oil, and ghee are all tasty, good for you choices.  Just as with scrambled eggs, go easy on the seasoning.

photo: Kai Hendry 

 Marc Webster is a writer who specializes in health and wellness topics. He is also works at All Time Medical, a medical supply company which sells wheelchairs, rollators and various other elderly mobility aids. He also has a huge passion for cooking and is continually exploring the versatility of egg in different dishes.

sweet potatoes

Super (food) Sweet Potatoes

With Thanksgiving right around the corner the farmer’s markets and grocery stores are overflowing with sweet potatoes.  They’re so fabulous we just had to do another blog post about them.  Today we have Sydney Gallimore sharing why she loves these versatile, wonderful root vegetables so much and (shhh….) she’s even giving us her mom’s delicious recipe.

Fall is my favorite season for many different reasons. I love when the trees are bathed in hues of reds and oranges, when the weather cools down so I can wear my favorite scarf, and, of course, Fall produce. My favorite Fall ingredient is the sweet potato.

Health benefits of sweet potatoes

These delicious little tubers contain lots of awesome health benefits. Here’s a quick list of all the good stuff packed into them:

  • High in beta-carotene and other carotenoids which can strengthen our eyesight, boost our immunity to disease, and help fight cancer. Not to mention all of those antioxidants are great for fighting off the signs and affects of aging!
  • High in vitamin B6 which can help prevent against heart attacks
  • A source of vitamin C, which can help ward off cold and flu viruses, and reduce stress. Vitamin C also produces collagen, which helps you maintain your youthful looking skin!
  • A good source of potassium, which helps regulate heartbeat and nerve endings, which can prevent muscle cramps, reduce swelling, and regulate your kidneys.
  • Contain iron, which helps with red and white blood cell production, reduced stress levels, and helps regulate your immune system.
  • High in fiber, which is metabolized slowly, so you feel full longer; this may help fight against fatigue and weight gain! Sweet potatoes are a great diet food!
  • Low calorie — one average sized sweet potato contains about 112 calories, 2 grams of protein, and 26 grams of carbohydrates. The sweet potato is a true super food!

Sweet potatoes – delicious anytime

My favorite thing about sweet potatoes is how versatile they are. You can scour the Internet and find recipes for sweet and savory sweet potato dishes, and they’re all delicious. Or, pick your favorite potato recipe and simply substitute a sweet potato to increase your health benefits!

My favorite way to serve sweet potatoes is in a soup. This recipe is so good you’ll want to make it any time of year, not just during the holidays. Here’s my mom’s recipe, which is both sweet and savory, and totally delicious!


Mom's Sweet Potato Soup
  1. 2 tablespoons butter
  2. 1 tbsp olive oil
  3. 1 large onion, chopped
  4. 3 cloves garlic, minced
  5. 2 celery stalks, stalks and leaves chopped separately
  6. 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
  7. 1 tart green apple peeled, chopped
  8. 1 teaspoon evaporated cane juice crystals
  9. 2 tsp salt
  10. 2 tsp pepper
  11. 3 cinnamon sticks
  12. 3 sprigs fresh Thyme (1 tsp dried)
  13. 1/2 teaspoon ground nutmeg
  14. 4 1/2 cups organic chicken stock
  15. 1 1/2 cups organic heavy cream
  16. 3 tablespoons pure maple syrup
  17. Sour Cream or Crème Fraîche as garnish
  1. Heat oven to 400˚F
  2. Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
  3. Potatoes should be a bit under cooked, not yet tender
  4. Melt the butter in a heavy pot over medium heat
  5. Add onion, celery, sugar, and apple and sauté until soft
  6. Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
  7. Add the chicken stock, potatoes, salt, and pepper and bring to a boil
  8. Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
  9. Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
  10. Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
  11. Season to your liking
  12. Add water or simmer for a bit longer until soup reaches desired consistency
  13. Ladle into bowls and garnish with sour cream or crème fraîche
The Ingredient Guru, Mira Dessy

Sydney Gallimore is content manager for Pippin Hill Farm, a boutique winery & wedding venue in Charlottesville, Virginia.