I used to live off of sweet potatoes (funny considering I loathed them when I was young), I would even find some way to include them in my breakfast routine! Although I have gotten over this addiction (somewhat hehe) I still love to include various forms of sweet potato into my diet when I can. Surprisingly enough, apart from potatoes, bunches of different veggies can be transformed into crunchy and delicious fries! If you find yourself ordering a large bucket of fries with your daily fast food, than you will love this simple recipe! Although sweet potato fries are somewhat different than the conventional kind, you might just find yourself enjoying these sweet treats even more!

In this recipe, I included both sweet potatoes and carrots in order to cut down on the carbs. The corn meal crust creates both a flavorsome yet crunchy texture. I enjoyed this on its own, but feel free to serve it alongside a protein of your choice, such as tofu or roasted chickpeas! 

Carrots, when roasted, become even sweeter, even tastier! Carrots are among the lower carb root veggies and can be used in anything from dips to smoothies. These long and skinny roots are packed with nutrients such as beta carotene, vitamin A and phytonutrients, which can reduce the risk of colon cancer and cardiovascular decease. Carrots actually come in many different varieties and colors including purple, red, and white, all providing different nutritional benefits. 

Sweet potatoes, although disliked by many (probably because they have never tried one), are very versatile and easy to cook. Sweet potatoes are actually cleaner than white potatoes in that their is no need to buy them organic. These sweet roots also cook faster than their white neighbors, while also being greatly higher in nutrition. Sweet potatoes are packed with nutrients such as beta carotene, vitamin A, vitamin C, antioxidants and anti-inflammatory properties. It is also important to include some fat in your meals involving sweet potatoes (yes!) in order to receive the full amount of benefits. 

Corn meal, a southern staple food, is enjoyed in anything from cornbread to soups. In this recipe cornmeal serves as a coating which creates a crunchy texture. Cornmeal, alike every ingredient, brings some of its own unique benefits to the table. Nutrients such as niacin, vitamins B6, E and K, along with potassium and iron are all found in this delicious whole grain. Additionally cornmeal has been found to increase immunity and circulation within the body. I often enjoy the hearty texture of cornmeal in some of my muffins and biscuits. 

Gluten Free, Vegan

Ingredients:

1 medium sweet potato

4-5 large carrots

1/3 cup organic or locally ground corn meal

2 tbs raw sesame seeds

1 tsp dried cilantro

1 tsp chili powder

1 pinch cayenne pepper

1 pinch nutmeg

1/2 tsp cinnamon

sea salt + pepper

Instructions:

Pre-heat oven to 400F degrees. Combine the corn meal, herbs and spices in a small bowl. 

Wash all the veggies and peel the sweet potato. Next cut the veggies into strips (or wedges) and toss them onto a roasting tray with 1/2 tbs coconut oil. Finally sprinkle about 1/2 of the corn meal mixture over the veggies and toss to combine. Roast your fries for about an hour, stirring about half way through. Top with a sprinkle of sesame seeds and serve with fresh avocado creme. Enjoy! 

Gluten Free, Low Carb

Ingredients:

2 large avocados

1/3 cup greek yogurt (or coconut milk yogurt for a vegan version) 

juice of 1 lemon (I used a meyer lemon)

juice of 2 limes

sea salt + pepper

1/2 tsp chili powder

1/2 tsp cinnamon

1 tsp cilantro

Instructions:

Remove the flesh from both avocados and mash them in a small mixing bowl. Next, add in the greek yogurt along with the citrus juices, herbs and spices, continue to stir and combine. Store in an air tight container for up to 5 days. Enjoy!

Post by: Rebecca

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Just because it is spring, does not mean soup is gone for good. While the flowers are poking through, the winter chill is still among us! The perfect veggie soup, everyone has a recipe for one, but is it really the best? Is it all from scratch, does it let the true flavor of the veggies shine through? Well this recipe might not be like the one in your family, but it certainly has pleased mine! The term "limitless" serves this recipe well since you really can add any veggies to your liking. During the summer months, this soup can be filled with garden fresh veggies while in the wintertime, feel free to add some savory sweet roots to the mix. The true key to veggie soup is both flavor and nutrition, so try to pack in as many fresh veggies as possible! 

In this recipe I literally used a little of almost every veggie I had in the fridge. I also tried to incorporate that sweet and comforting taste into it by adding roasted garlic. Raw garlic might serve well in some recipes but in soups, it truly need be roasted. Roasting, as it does many veggies, really brings out the true sweet aroma of this root. Garlic, despite its odd smell, holds some interesting health benefits such as providing a boost for our metabolism, increasing immunity, detoxification and regulating the number of fat cells within the body! 

Carrots, though quite a common veggie, are almost never enjoyed to their full potential. My favorite way to enjoy carrots is roasted, it really brings out the sweet caramel-like flavors. Along with their own unique properties, carrots contain beta-carotene, just as sweet potatoes do, which helps inhibit the growth of colon cancer cells. These skinny root veggies also contain a hefty amount of vitamin A and K. Onion, although thought of as a flavor enhancer, is rather a bit of a wonder veggie of sorts. Onions provide concentrated amounts of polyphenols and flavonoids. These minerals do not get degraded even after cooking, just make sure you do not over peel the onion which can cause it to lose up to 75% of its nutrients. 

Blue potatoes are very similar to white potatoes in taste and texture, but when it comes to vitamins the blues take the stand! Blue potatoes contain higher amounts of carotene, antioxidants and flavonoids than the common white potato. I enjoy making oven-roasted fries and colorful mashed potatoes out of blue potatoes. 

I included several different types of beans and peas in this recipe just so there would be some variety in tastes and textures. Lima beans are one of my favorite beans in that they have a really creamy texture and a rather simple flavor that combines well with anything! Lima beans have also been known to lower the risk of heart attacks, provide energy while stabilizing blood sugar and even help fight against some certain types of cancer. Green peas are actually quite sweet in taste, despite the fact that I would have rather jumped off a cliff than bear the sight of one when I was younger. Children all over the world dislike this little veggie, for some reasons we may never know; our only hope is that they come to their senses some day. Even Veggie Tales could not even get me to eat these when I was little, and believe me, that is saying a lot. Lentils though foreign to some, who only stick to the common legumes, are quite versatile and easily prepared within 30 minutes. Regardless of their size, these tiny beans pack a powerful nutritional punch. Originating in central Asia, lentils have been eaten for many years and are traditionally served with barley and wheat. Lentils are also known to fight against heart disease (even more so than lima beans) and help prevent disorders such as irritable bowel syndrome. 

We all know soup is just not complete without bread. Whether it is homemade cornbread, crackers or some fresh rolls, we all have our preference. I personally enjoy cornbread out of all of these, the flavor and texture just calls for the accompaniment of soup! For this cornbread recipe I combined the delicious texture of cornbread with the familiar taste of a biscuit. Sweet potato adds a hint of sweetness to this favorite of mine, while herbs provide a savory sensation. Sweet potatoes, though they do contain a good amount of carbs, actually have the opposite effect of stabilizing blood sugar. These vibrant root veggies also contain anti-aging properties; antioxidants, antibacterial properties and a healthy dose of vitamin A. Studies have actually shown that eating brightly colored veggies on a daily basis can literally give a healthy tan-like glow to your skin! 

Gluten Free, Vegan

Ingredients:

1 large onion, chopped

2 large carrots, chopped

1/2 tsp chili powder

1/4 tsp cayenne powder (or to taste)

1 tsp each of dried basil, oregano and parsley

salt + pepper (to taste)

1 tbs vegetarian worstcheshire sauce

2 medium blue potatoes (or red)

1/2 cup peas (you can use frozen or cook your own) 

1 cup lima beans (you can use frozen or cook your own) 

1 cup cooked green lentils

2 cups chopped tomatoes + juice

2 cups filtered water

1/3 cup sweet roasted garlic spread + more for topping (recipe below)

sweet potato corn biscuits (recipe below)

Instructions:

Cut and prepare the vegetables, cook the lentils and beans (if needed). Add 1/2 tbs oil to a large stock pot and heat over medium heat. Add the chopped onion and saute for about 1 minute, next, add in the carrot and continue to saute until the onion has turned translucent. Next, add in the chopped carrots and potatoes followed by all the herbs and spices. Continue to saute for about 3 - 4 more minutes, or until the carrots are beginning to soften. Now, add in the tomatoes, water and worchestire sauce. 

Bring the soup to a boil and then simmer over medium low for about 20 minutes. After the potatoes are fully cooked, add in all the beans, peas and 1/3 cup garlic spread, then continue to simmer for another 10 minutes. Finally taste your soup and adjust any seasonings to your liking. Enjoy topped with some sweet garlic spread and fresh corn biscuits!

Gluten Free, Vegan, Low Carb

Ingredients:

3 heads garlic (tops cut off for roasting)

salt + pepper

1 large onion, sliced

water (as needed)

Instructions:

Pre-heat the oven to 375F degrees. 
Wrap your garlic heads in tin foil and place them in the oven to roast. Add your onion slices to a tray and roast along with the garlic heads for about 45 - 50 minutes. 

Once the veggies are done, unwrap the garlic and quickly (without burning yourself) squeeze out the garlic cloves into a small bowl. Next, add the roasted onion and skinned garlic cloves to a blender along with the salt and pepper. Add about 1/4 cup water then blend until smooth. Season with more salt and pepper if needed. Eat on anything from toast to baked potatoes!

Gluten Free, Vegan

Ingredients:

1 2/3 cups GF oat flour (ground from rolled oats)

1 2/3 cup corn meal

1/3 cup almond meal

3 tbs arrowroot or corn starch

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp sea salt

1 cup cooked sweet potato puree*

2/3 cup almond milk + about 3 tbs

1/3 cup coconut oil (cool/ room temperature)*

1 tsp cinnamon

dried or fresh herbs (I used parsley, oregano, thyme and rosemary)

Instructions:

Pre- heat the oven to 450F degrees.

Add all the dry ingredients to a blender and gently pulse to combine. Next, add in the coconut oil and continue to pulse until the mixture resembles a sandy texture. Pour this mixture into a bowl and add in the rest of the wet ingredients. Mash the mixture together with your hands until it is fully incorporated (I felt the need to get dirty here). 

Now, plop the biscuits out on a parchment lined baking sheet about 2 inches apart, then shape them into circles using your hands (or you can use a biscuit cutter as your guide). Bake for 22 - 25 minutes, eat while warm with some fresh butter or jam! 

*If you like your biscuits more moist try adding about 2 - 4 extra tbs coconut oil.
*Pumpkin would be a great substitution for sweet potato! 

Post  by: Rebecca

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Almost every year sweet potatoes find their way onto our family Thanksgiving table, although unlike that classic sweet potato casserole this recipe is low in sugar and high in healthy fats. This recipe allows the natural sweetness of the sweet potatoes to shine through. Cream or cow’s milk is replaced by coconut milk, which creates a silky smooth consistency. You might think the coconut milk will add too much coconut flavor but it really does not, just like coconut oil.

I tried to keep this recipe simple so that the true flavors could be displayed. While sweet potatoes are the main attraction, coconut milk creates that smooth and creamy texture that we all associate with mashed potatoes. Rosemary adds a hint of savory to the mix without being overpowering. Coconut oil brings a slight buttery flavor to take this recipe over the top. This recipe is perfect as an addition to your holiday table, or any time of year if you ask me.

You might be reluctant to try coconut products because of their high saturated fat content, but do not be alarmed! Coconut products contain special types of medium chain saturated fats, which are immediately broken down by the body and used for energy. Coconut oil is also known to speed up the metabolism and help with weight loss. Rosemary might just be thought of as a flavor enhancer but it has some health benefits of its own. Rosemary contains immune strengthening compounds, which increase circulation and good digestion. Even the smell of rosemary is known to enhance the memory. Sweet potatoes as we all know are packed with vitamin A and beta carotene but they also contain anti-inflammatory compounds which help the body heal its wounds. Sweet potatoes also come in many different colors, each contains different help benefits. From blue/purple to white, sweet potatoes greatly surpass the while potato on the heath benefit scale. Sweet potatoes are also lower on the high glycemic index which means they have less carbs that get turned into sugars. So, do not just eat sweet potatoes around the holidays, get there wonderful benefits all year long! 

Ingredients:
4 large sweet potatoes

1 cup coconut milk (low fat from a can)

½ tsp salt

5-7 sprigs fresh rosemary, chopped

2 tbs other fresh herbs of choice, chopped (I used thyme and sage)

1 tbs coconut oil

Instructions:
Pre heat oven to 350F degrees.

Wash and dry sweet potatoes, then roast them in the oven for an hour and a half or until very soft. (Sweet potatoes do not have to be covered in foil, but you can put them on a baking sheet to prevent juice from leaking into your oven.)

Once the sweet potatoes are done roasting, remove the flesh and place it in a large pot. (Be careful not to get any skin in there.) Add in the coconut milk, salt and coconut oil. Heat over medium heat, stirring until the coconut oil is melted. Continue to heat while mashing until it is smooth and creamy, add more coconut milk and salt if needed. Finally mash in the rosemary. Serve while warm garnishing with more rosemary sprigs. Enjoy! 

*Another great addition would be to top it off with roasted pecans or walnuts!