Rainbowyoga's Blog

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Sweet Potatoes anyone? January 30, 2012

Filed under: Vegetarian Recipes — rainbowyoga @ 5:42 am

Sweet potatoes, in my mind, might just be the world’s most perfect food. They’re fun to grow (digging them at the end of a growing season is like finding buried treasure) and they’re top-notch when it comes to nutrient density.

About the nutritional value of sweet potatoes, the website The World’s Healthiest Foods says, “One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.”

Sweet potatoes are rich in vitamin A, vitamin C, manganese, fiber and many other nutrients. Orange-fleshed sweet potatoes are an excellent source of beta carotene.

Growing sweet potatoes isn’t complicated if you follow a few key tips. First, sweet potatoes love warm soil. However, that doesn’t mean you can only grow them in hot climates. There are some soil-warming techniques you can use to cultivate them successfully in multiple growing zones.

Curing sweet potatoes is another important step for the home grower. Here are the basics: Immediately after digging them, simply give your sweet potatoes a warm, cozy, somewhat-humid home for a week or two, and they’ll grow a tough, protective skin that will allow you to store them for months! To create a good curing environment, I’ve used a large cooler with a bucket of really hot water in it, and I just change out the bucket of water a couple of times a day (using the buckets of water that have cooled down to water outdoor plants). And the best part about curing and storage: The longer you store your sweet potatoes, the better the flavor of the tubers when you cook them.

Sweet potatoes can be incorporated into numerous delicious recipes. You can add sweet potato chunks to soups, roast them with herbs, add mashed sweet potatoes to baked goods such as biscuits, breads and muffins, add mashed sweet potatoes to whole-grain pancakes … the list goes on.

Sweet Potato Waffles

Adapted from A Rolling Prairie Cookbook by Nancy O’Connor

Ingredients:

1/3 cup melted butter, cooled

2 cups mashed or pureed sweet potatoes

6 eggs, beaten

2 cups milk (or 2 cups buttermilk, or a combination)

1 cup whole-wheat flour

1 cup rolled oats

1 cup finely ground walnuts or pecans (optional)

2 tbsp baking powder

2 tsp salt

1 tsp each ground cinnamon, nutmeg and ginger (optional)

Directions:

Stir together butter, potatoes, eggs and milk. Sift together dry ingredients and stir into potato mixture. Bake in a hot waffle iron. Serve topped with maple syrup or honey. Makes approximately 5 8-inch waffles. 

Sweet Potato Biscuits

Ingredients:

2 cups whole wheat pastry flour 

1 ½  tbsp baking powder

1/2 tsp salt

4 tbsp cold butter

1 cup buttermilk (can use milk)

1 cup mashed or pureed sweet potatoes

1 tbsp honey

Directions:

Preheat oven to 425 degrees. Sift the flour, baking powder, and salt into a medium-sized bowl. Cut the butter into the flour mixture using a pastry cutter or two knives — the mixture should look like course meal. Mix together the milk, sweet potatoes, and maple syrup or honey. Pour into the flour mixture and stir with a fork until the mixture just comes together. Turn dough out onto a floured surface and knead, using a light touch, until the dough is fairly smooth. Use a little more flour if the dough is too sticky, remembering that short and gentle kneading will give you the most tender biscuit. Pat the dough out to a thickness of three-quarter to 1 inch. Cut with a 2-inch biscuit cutter. Place on a lightly oiled cookie sheet. Bake 15 minutes, or until just golden. Serve hot! Makes approximately 20 biscuits. 

Curried Sweet Potato Soup

Ingredients:

2 tbsp olive oil

1 onion, chopped

1 clove garlic, minced

1 j alapeño, chopped (optional)

2 pounds sweet potatoes, cut into chunks

6 cups vegetable or chicken broth

2 tsp curry powder

1 cup apple cider

Salt and pepper to taste

Directions:

In a large soup pot, sauté onion, garlic and jalapeño in olive oil until soft. Add potatoes, vegetable broth and curry powder. Bring to a boil, then simmer until potatoes are tender, about 20 to 30 minutes. Remove from heat, cool slightly and puree. Add apple cider, salt and pepper, and stir well. Excellent if served with a dollop of yogurt or a splash of cream swirled in. Serves 4.

Sweet Potato Molasses Pie

Ingredients:

1 (9 inch) unbaked pie shell

3 medium sweet potatoes (approximately 1 lb) 

1/4 cup brown sugar, firmly packed

1/2 cup molasses

2 tsp ground cinnamon

1 tsp ground ginger

1/2 tsp ground nutmeg

1/4 tsp salt

3 eggs, slightly beaten

1 cup milk 

Sweetened whipped cream, to garnish (optional)

Directions:

In a medium saucepan, cook raw sweet potatoes in enough boiling salted water to cover for 20 to 25 minutes or until tender. Drain. Cool slightly and peel. Mash cooked or canned sweet potatoes (you should have 1½ cups). Set aside. Preheat oven to 375 degrees. In a large mixing bowl, combine mashed sweet potatoes, brown sugar, molasses, cinnamon, ginger, nutmeg and salt. Add eggs and milk; mix well. Pour sweet potato mixture into unbaked pie shell. Cover edge of pie with foil. Bake in 375-degree oven for 20 minutes. Remove the foil. Bake for 30 to 35 minutes more or until a knife, inserted halfway between the center and edge, comes out clean. Cool on a wire rack. Cover and chill to store. Serve with sweetened whipped cream, if desired.

 

December 16, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 12:02 am
 

Golden Figs in saffron nectar September 27, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 12:19 am

Fig-ure this: the fruit of the gods—fresh figs— offer up some divine benefits for both men and women. They are packed with potassium, a mineral that assists in controlling blood pressure, plus a healthy amount of fiber to help you lose weight. Did you know that figs contain calcium too, making them a powerful bone density promoter.

A yogic recipe for Golden Figs combines the health benefits of fresh figs with saffron milk to make a delicious potency food for men and women (helpful for promoting vitality and prostate function in men). Soak 1 tablespoon saffron overnight in ½ cup milk. In the morning, blend the milk and saffron until smooth. Carefully wash 10-15 fresh figs. Draw milk and saffron into a clean syringe and inject the saffron “nectar” into the figs. Eat up to three per day and store the rest in the freezer. Celebrate the fantastic fig!

 

Raw Corn and Avocado Salad September 2, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 11:37 pm

Ingredients

3 cups of corn, cut off the cob (about 3 cups)

1 red pepper,

diced ½ red onion,

diced 1 cup of cherry tomatoes,

quartered 1 large or two small avocados, cut into bite size pieces

1/3 cup chopped cilantro

The juice of one lime (2 if their not super juicy)

Salt and pepper to taste.

Directions Combine everything in a large bowl and mix until everything is well combined.  Adjust your seasonings and enjoy!

 

Raw Hummus with Basil and Black Olives August 22, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 12:17 am

(Serves 2 to 4)

1 cup soaked and sprouted garbanzo beans *
1 garlic clove, chopped
1/4 cup raw tahini
1/4 cup extra-virgin olive oil
Juice from 1/2 small lemon
1/4 cup chopped kalamata olives
1/4 cup fresh basil leaves

1. Combine beans, garlic, tahini, olive oil and lemon juice in a food processor. Process for 1 to 2 minutes, or until smooth. Add olives and basil, and pulse to mix well.

2. Season with sea salt and freshly ground black pepper, and cayenne pepper, if desired. Serve with carrot and jicama sticks, strips of red bell pepper, and raw flax crackers for dipping.

*To sprout garbanzo beans, place in a large glass jar, cover with filtered water, and soak for 24 hours. Drain, rinse and return to jar. Place the jar on its side and let stand overnight. Rinse beans once more and refrigerate.

 

July 31, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 3:15 am
 

Cleansing Veggie Soup June 27, 2011

Filed under: Vegetarian Recipes — rainbowyoga @ 12:40 pm

Work the magic of chlorophyll and the healthy nutrients of green vegetables—great for your liver, nervous system and as a fiber-filled intestinal cleanse.

1. Simply steam 4 stalks celery, 1 bunch parsley, 4-5 medium zucchini and 1 sprig mint for 15 minutes until soft.

2. Puree with ½ tsp. ground black pepper.

3. Serve with cottage cheese for two servings.

This easy-to-make recipe can be eaten regularly to aid digestion and give your body lots of antioxidants, vitamins and minerals. It’s great for clearing the skin and can be eaten as a mono-diet up to three times daily for a week to ten days. So mush to it and enjoy some cleansing veggie soup today.