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Sweet potatoes are a great fall favorite. Delicious and full of vitamins and minerals, they can be used in many different ways. They make great side dishes (like my Scalloped Sweet Potato Casserole), can be incorporated into desserts, and can be a great addition to breakfast. The are full of Vitamin A, which gives them their orange color. Vitamin A is a fat soluble vitamin, meaning it is stored in the fat in your body. Adding a little fat such as olive oil or *gasp* butter, to your sweet potatoes will actually help your body to better absorb the Vitamin A. Sweet potatoes also contain quite a bit of potassium, which can be helpful with controlling blood pressure.

I have been wanting to try and make a frittata since this summer when I first attempted to make one. It was a zucchini and yellow squash frittata that got overcooked and I ended up having to scrape off the bottom layer because it was all burnt. Apparently it was still decent though because my husband managed to eat it…. Although he may have just eaten it so I wouldn’t feel bad that I ruined dinner. This time I wanted to try using fall flavors so I got sweet potatoes, a bunch of kale, onions and goat cheese to give it a more hearty autumn feel. I was more careful with the cooking time and my sweet potato and kale frittata turned out perfect.

A Healthy and Delicious Fritatta

Sweet Potato and Kale Frittata

Ingredients
4 Large Eggs
1/4 Cup Skim Milk
1/4 Cup Crumbled Goat Cheese
Pinch of Salt
1/2 Teaspoon Rosemary
1 Teaspoon Olive Oil
1/4 Teaspoon Garlic Powder
1/3 Cup Diced Raw Red Onion
1 Cup Cooked and Diced Sweet Potatoes*
3 Cups Raw Kale

Directions
Preheat oven to 400 degrees. Mix eggs, milk and cheese together in a medium mixing bowl. Stir in rosemary and salt, set aside. Add olive oil to an 8 inch skillet on medium heat.  Add garlic and onions and sauté until almost translucent. Turn down to med low. Add kale and stir to ensure kale cooks down evenly. After kale shrinks and becomes wilted, add in sweet potatoes and distribute evenly. Pour egg mixture into pan with veggies and stir until uniform. Remove pan from heat and bake in oven on 400 degrees for 20 min or until edges appear slightly browned and frittata is firm.

*I just popped a sweet potato in the microwave for a few min after poking some holes in it and then chopped it up after it cooled down

Sweet Potato and Kale Frittata

Want more easy egg based dishes?

Try my Crustless Quiche with Potatoes and Spinach.

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I’ve never made brussels sprouts before but last thanksgiving my mom had made some with butternut squash and they were delicious… So when I saw some on sale at the grocery store the other week I thought I would give them a try. Since it was my first time making them, I didn’t want to add too much seasoning and I wanted to pair them with something that I know I really like (sweet potatoes 😛 ) so if they didn’t turn out that good I would still have some other veggies to eat.

Brussels sprouts belong to the cruciferous vegetable family, along with broccoli, cauliflower, turnips and kale. In addition to the many vitamins and minerals present in cruciferous veggies (such as carotenoids, vitamins C and K), there are certain sulfur containing chemicals present in these veggies that are being closely studied with regards to cancer prevention. Laboratory and animal studies indicate some of these chemicals in cruciferous vegetables have shown promise in inhibiting cancer cell growth in several different organs. So go ahead and try some brussels sprouts, you may like them now, even if you didn’t like them as a kid.

Roasted Brussels Sprouts and Sweet Potatoes

Ingredients
16 ounces fresh Brussel sprouts (about 20-25 sprouts)
1 large Sweet Potato
1 tablespoon Olive Oil
2 tablespoons Champagne Vinegar
1/4 tsp Salt
1/4 tsp Garlic Powder

Directions
Preheat oven to 400 degrees. Rinse off sprouts, chop off brown ends and remove any outer leaves that are yellowed or browned. Rinse, peel and chop sweet potato into about 1 inch squares. Lay sprouts and potatoes in a single layer in a sheet pan. Mix olive oil, vinegar, salt, and garlic in a small bowl. Drizzle over veggies and toss to coat. Spread veggies in a single layer and cook in oven for about 40 minutes.

Roasted Brussels Sprouts and Sweet Potatoes - Just season and bake
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In December I was in a mad search for a healthy gluten free appetizer to take to a holiday party and I could not find anything that really struck my fancy. I found a few recipes that incorporated sweet potato rounds, which I thought was really interesting but they had guacamole on top, which sounds delicious and I probably will make that at some point in the future, but I wanted something a little more wintery and holiday-ish to bring. (If you are curious about the guacamole sweet potato appetizers, I have a few pinned on my pinterest page @DelishnNutrish) So I knew I wanted sweet potatoes as base, they are full of vitamin A, fiber and potassium and low in fat, making them a nutritional powerhouse, plus they are delicious. But what do I put on top? While I contemplated this I turned on an old re-run of Iron Chef America….and the secret ingredient was….mascarpone cheese! So i decided to make a mascarpone cheese topping with pecans to give it a little crunch (pecans are heart healthy and can actually help lower bad cholesterol) and some vanilla extract and cinnamon sugar. The topping turned out really delicious and the flavors melded well with the sweet potato base. You can actually do this recipe hot or cold, I went with hot but I think it would be just as good cold.

Sweet Potato Bites

Ingredients

2 Medium Sweet Potatoes

1 Tablespoon Olive Oil

1 Teaspoon Cinnamon

1 Teaspoon Allspice

8 oz Mascarpone Cheese

3/4 Cup Chopped Pecans

1 Tablespoon Cinnamon Sugar

1/2 Teaspoon Vanilla Extract

 

Directions

Preheat oven to 400 degrees. Wash sweet potatoes off well and slice in 1/4 inch thick rounds (Don’t peel the skin off).  Add slices of potatoes to mixing bowl and coat with olive oil. Add cinnamon and allspice and mix until spices are evenly distributed. Line 2 baking sheets with parchment paper and place sliced potatoes on parchment. Bake for ~30 minutes. While potatoes are baking, you can prepare the topping. Mix remaining ingredients together in a small mixing bowl (cheese, pecans, cinnamon sugar and vanilla) and refrigerate until potatoes are done cooking. After potatoes are cooked through (~30 minutes), remove from oven. (If serving cold, allow to cool) Add topping by the teaspoonful to each potato slice. If serving hot, put potatoes with topping back into the oven for a few minutes to melt the cheese. Remove from oven and serve. Makes 35-40.

Sweet Potato Bites

 

 

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