sweet potato

Recipe of the Week - Sweet Potato Brownies

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This yummy recipe has been sweeping the internet lately. Who doesn't love a guilt-free brownie?!

Sweet Potato Brownies Prep time: 35 mins Cook time: 30 mins Total time: 1 hour 5 mins Serves: 5-8

Ingredients 1 sweet potato 3 eggs, whisked 1/4 cup Gold Label Virgin Coconut Oil, melted 1/3 cup raw honey 1/2 cup Enjoy Life Chocolate Chips 3 tablespoons Coconut Flour 2 tablespoons unsweetened cocoa powder 1/4 teaspoon baking powder 1/4 teaspoon vanilla extract 1/4 teaspoon cinnamon pinch of salt

Instructions Time to bake that sweet potato. Preheat your oven to 425 degrees, use a fork to puncture holes all around it, then throw in the oven for 25-30 minutes. Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl. And turn your oven down to 350 degrees. Now add your wet ingredients: coconut oil, honey, vanilla, and whisked eggs to the bowl and mix together. Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips. Mix well to incorporate. Pour into an 8×8 glass baking dish Bake for 30-35 minutes. Let rest to cool a bit.

Recipe originally posted at: http://paleomg.com/sweet-potato-brownies/

Recipe of the Week - Vegan Mac and 'Cheese'

Not long after our son was born, we discovered he had GERD (severe acid reflux), which was aggravated by a protein intolerance. This has made for some incredibly hard times over the past year, but also a lot of growth. One of the ways we grew, (by force) was in our eating adventures! I breastfed for the first 4 1/2 months, and any proteins I ate that our son couldn't digest made for an unpleasant few days (to put it mildly). This caused us to search out foods that wouldn't bother his digestive system, but also didn't taste like cardboard. This was one of our favorites; even a year later, my meat-loving husband asks for this frequently - it's that good!

Recipe adapted from http://kblog.lunchboxbunch.com.

1 bag orecchiette pasta, 16 ounces 3/4 cup nutritional yeast flakes (or to taste - we usually use a bit more) *start small and add more nutritional yeast as needed 3 Tbsp Dijon mustard 2 tsp garlic powder 1 medium or 2 small sweet potatoes, peeled/baked 1 1/4 cups plain non-dairy milk (we have used rice and coconut - both work well!) 1/2 tsp black pepper 3 Tbsp EVOO

1/2 tsp sea salt (to taste) 1 Tbsp maple or agave syrup 2 Tbsp paprika a few dashes cayenne powder (opt'l-a little goes a long way) 1 Tbsp apple cider vinegar

Instructions:

1. Cook your sweet potato until soft (in microwave or oven).

2. Start a pot of salted water to boil on the stove. Add your pasta when boiling. Cook pasta for about 8-10 minutes, or until tender.

3. In a bowl combine: milk, mustard, spices, nutritional yeast, agave, salt, vinegar and oil. Stir well until all ingredients are blended.

4. Drain pasta and pour into another large bowl; toss with additional nutritional yeast flakes if desired.

5. Remove skin from your sweet potato. Add it to the sauce. You can mash by hand, or if you own a handy-dandy immersion blender, use that to incorporate into the sauce until smooth.

6. Add sauce to the pasta and coat well.

7. Steam peas (or other veggies) and mix in.

8. Add salt and pepper to taste!

This is wonderful re-heated as well, and I promise, you won't even miss the cheese!

Feeding Your Future Foodie

I've heard "wisdom is knowledge applied." So, as we read books and blogs, talk to experienced moms, live in community with other wise parents we take in their knowledge and turn it into wisdom. Let's not just read these words, but try to apply them and share them! I only started on my health journey after my 3rd son was born. Unfortunately, the wisdom of whole foods, foundational nutrition for my kids and their development, and the simple tips to follow when feeding them were not presented to me. Or maybe, I didn't listen to my healthy friends.

When my daughter started eating solid foods, I remember feeling lost, nervous, and scared. It's an incredible responsibility to be sure she was receiving all that she needed.  I thought I had to buy the expensive magical jars on the shelf that had been there for who knows how long, cooked to oblivion, and filled with some unnecessary ingredients. This was 10 years ago! We are so blessed now with Pinterest and amazing blogs to help us now. Admittedly, I did not feed her very well. Now, I'm happy to share with moms about some easy and wonderful tips to feeding your baby! I wish someone had sat me down and shared this with me.

Today, by some amazing act of grace, my 3 kids are all very healthy. I believe it's never too late to start building their immunities up again. They love fruits and vegetables now, and we do our best to keep an abundance of fruits and vegetables in our systems with smoothies, soups and salads!

First, is your baby ready for solid foods? Here are a few signs that he or she is ready, but be sure to talk to your pediatrician to be certain.

  • Lets you know she's full from a meal of nursing or bottle by turning away
  • Can sit up and hold her head up without assistance
  • Newfound interest in your food
  • Doubling of birth weight

Some basic tips about starting solid foods:

  • Try one per week to be sure there are no allergies
  • Start with non-sweet veggies first (babies will enjoy sweet fruits more, and possibly not enjoy veggies when introduced)
  • No salt or sweeteners are needed for their foods
  • Room temperature is best to avoid burning their tender mouth
  • Don't assume they don't like something, re-introduce it another week
  • Talk to your pediatrician

Handy tools you might need:

  • A food processor, or high powered blender like a VitaMix
  • A good vegetable peeler
  • Apple corer
  • Small mason jars for storage
  • Ice cube tray for freezing
  • Potato masher or fork

One day on a trip to Our Father's Farm, I learned of an interesting food for babies. An egg yolk a day beginning at 4-6 months. The egg yolk supplies cholesterol needed for mental development as well as important sulphur-containing amino acids.

The white, which contains difficult-to-digest proteins, should not be given before the age of one year.

Please make sure to find egg yolks from pasture-fed hens or hens raised on flax meal, fish meal or insects are also rich in the omega-3 long-chain fatty acids found in mother's milk but which may be lacking in cow's milk. These fatty acids will assist in the proper development of the brain. Parents who feed egg yolk to baby have been known to have children who speak and take directions at an early age.

A couple ways you can serve an egg yolk:

  • Place and egg yolk in a bowl and pour simmering water to lightly cook it, let cool and serve.
  • Mix in an egg yolk with hot cooked rice cereal, cool and serve.

First foods for baby:

Avocado

A great first food for baby, avocados burst with essential fats and nutrients that a growing baby needs. Smooth and creamy, avocados are easily digested and well tolerated by most babies! Like the banana, it's a portable food in its own wrapper!

Vitamins: A, C, Niacin, Folate Minerals: Potassium, Phosphorus, Iron, Magnesium, Calcium

1. Peel and take out the pit of a ripe avocado - do not cook 2. Cut “meat” out and mash with a fork 3. There should be no need to use a machine as just like bananas, avocados have a very soft consistency and texture. Avocados do not need to be cooked 4. Add breast milk or water to thin or add cereal to thicken up if you'd like

Acorn or Butternut Squash 

1. Cut acorn, hubbard, or butternut squash in half, scoop out seeds 2. Place an inch of water in a baking pan, then place squash halves "face" down in the pan. Check on water level while baking 3. Bake in a 400 degree oven for 40 minutes or until the “shell/skin” puckers and halves feel soft then scoop squash “meat” out of the shell 4. Place squash "meat" into the food processor and puree 5. Add water as necessary to achieve a smooth, thin consistency 6. You can also peel the squash, scoop out the seeds and then cut into chunks and boil/steam until tender (like when boiling potatoes for mashed potatoes) 7. Follow steps 4 and 5

Yams/Sweet Potato

Vitamins: A (24,877 mg ), C, Folate Minerals: Potassium, Sodium, Selenium, Phosphorous, Magnesium, Calcium

1. Wash and poke holes in sweet potato with fork then wrap sweet potatoes in tin foil - do not peel for baking 2. Place in a 400 degree oven and bake for 30 minutes or until soft 3. Let cool and puree the potato in a blender or food processor

OR

1. Peel sweet potatoes and cut into small chunks 2. Place chunks into a pan with just enough water to slightly cover potato 3. "Steam" boil until tender, be sure to check on the water level 4. Reserve any left over water to use for thinning out the sweet potatoes 5. If you have baked your sweet potato, remove skins and use liquid from your preferred source 6. Place sweet potato into the processor and puree 7. Add the reserved water or other liquid as necessary to achieve a smooth, thin consistency minutes or until a knife inserted near center comes out clean

Peas

Peas are high in protein, vitamin C and A! Anything green has amazing detoxifying properties. As with any of these fragile vegetables, don't over cook them as you will lose some of their valuable nutrients.

1. Bring a cup of water to boil 2. Add frozen peas, cook until just tender 3. Blend in food processor or blender 4. Cool and serve

Bananas

Bananas are another great first food for your baby. Research indicates that bananas and their mucosal properties actually help coat the tummy and help aid in digestion. Bananas are sweet, which may help baby more readily accept the first food experience.

Vitamins: A, C, Folate Minerals: Potassium, Phosphorus, Selenium, Magnesium, Calcium

1. Peel a ripe banana - do not cook 2. Place banana in a food processor/food mill or blender and puree 3. You can also mash the banana in a bowl using a regular fork – heat in microwave for 25 seconds prior to mashing for extra softness 4. Add breast milk or water to thin or add cereal to thicken up if you'd like

Apples (Applesauce)

Vitamins: A, C, Folate Minerals: Potassium, Magnesium, Calcium

This recipe is written so that you may use any amount of apples you wish 1. Peel, core and cut apple into slices/chunks 2. Place slices or chunks into a pan with just enough water to slightly cover apples 3. Boil/steam until tender; be sure to check on the water level and stir. 4. Apples may be mashed with a potato masher to achieve a smooth applesauce consistency. If your masher will not achieve a puree type of consistency, then follow steps 5 – 7 5. Reserve any leftover water to use for thinning out the apples 6. Place into your choice of appliance for pureeing and begin pureeing 7. Add the reserved water as necessary to achieve a smooth, thin puree 8. Add cereal to thicken if you'd like 9. Ask your pediatrician about adding some cinnamon for new tastes

Pears

Vitamins: A, C, Folate Minerals: Potassium, Phosphorus, Magnesium, Calcium

1. Peel and cut into chunks so as to avoid the little seed portion. 2. Steam gently until tender; 3. Place in a blender/food processor and puree until smooth. You may be able to just use a fork too. 4. Use the leftover cooking water if needed but Pears tend to be very runny and watery without adding liquid - Add some baby cereal to thicken if needed.

Mango (6-8 months or older)

Vitamins: A (1262 IU in one cup), C, E, K, Folate Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium

1. Peel 2. Scoop our the "meat" 3. Puree in a food processor, or mash up until smooth

Organic Brown Rice Cereal

If you decide to make homemade baby cereal, make it with brown rice (organic if preferred). Whole grains are more healthy and nutritious for your baby (and for the whole family).

1/4 c. rice powder (organic brown rice ground in blender or food processor) 1 cup water

1. Bring liquid to boil in saucepan. Add the rice powder while stirring constantly. 2. Simmer for 10 minutes, whisking constantly, mix breast milk, egg yolk and fruits if desired Serve warm

For more tips on a healthy family and a community of healthy minded friends, please check out www.puregoodness.net and our facebook page!

Recipe of the Week - Sweet Potato Biscuits

In our house, we thank God for our daily sweet potatoes.  They have become such a staple, not only because of their awesome nutritional value, but because they’re just plain scrumptious and versatile.  I was thrilled when I came across a Sweet Potato Biscuit recipe by Martha Stewart.  I have no doubt that the great Martha’s recipe is delicious, but I immediately set to work modifying it.  I am allergic to milk, so we couldn’t use cow’s milk and butter.  We’ve also cut out refined flours and sugars at our house, so I knew I would want to substitute the flour and sugar it called for.  The recipe below is the first batch I tried with all the changes.  They turned out perfectly—I think the moistness of the sweet potatoes makes them pretty fool-proof, so feel free to experiment!  They are now vegan, amazing, and a weekly occurrence.  To elevate them even more, serve them with honey or apple butter!

 Sweet Potato Biscuits

1 pound sweet potatoes

2½ cups white whole wheat 4 teaspoons baking powder 1 teaspoon salt ¼ teaspoon cayenne pepper 8 tablespoons (1 stick) unsalted butter, chilled [To make this vegan, I use soy free earth balance spread.] 2 tablespoons honey ¼ cup milk [I use coconut milk.]

  1. Heat oven to 400.  Peel sweet potatoes, roughly chop , and steam in rice cooker.  You could also prick with a fork, bake until done, and scoop out the flesh.  You should have about 11/4 cups of puree.
  2. In a mixing bowl, combine the dry ingredients.  Cut in butter until mixture resembles coarse meal.
  3. In another bowl, whisk together milk, honey, and sweet-potato puree.  Add to dry ingredients, and mix until well combined.
  4. Place dough on lightly floured board, knead once or twice, and pat out to ½ inch thick.  Cut out biscuits with a floured 2-inch-round cutter (I have a specific drinking glass that works well for this). Bake on parchment-lined baking sheet for about 20+ minutes, or until golden brown.
  5. Eat half of them immediately.  Quickly!  Before anyone else comes in the room.

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