Posts Tagged ‘sweet potato’

Halloween Appetizer

Tuesday, October 30th, 2018

Sweet Potatoes and Back Beans make a good Halloween culinary combination that can be used as an appetizer or side dish for lunch or dinner. This recipe was inspired by a “slider” recipe in Clean Eating Magazine, but there is no meat in this dish, just delicious sweet potatoes and hearty black beans.


Utensils: Cookie sheet, cutting board and knife, spatula, serving dish,
parchment paper (optional)
Prep. Time: 10 minutes
Cooking Time: About 20 min. with cooked black beans
Category: Vegan, Gluten Free, No sugar added


large, organic sweet potato (Look for a sweet potato that is somewhat uniform
in its thickness.)
cooked black beans*, well-drained
sliced leek
oil (optional)
cheese or vegan cheese (optional)
hot pepper flakes cayenne pepper (optional)


  1. Preheat oven to 350 degrees.
  2. While oven is heating, scrub and slice one large sweet potato into 1/2″ thick rounds, trimming off the pointed ends first an (Use these ends in soup stock or stew.)
  3. Place sweet potato circles on a lightly oiled cookie sheet or on parchment paper without oil.
  4. Place in heated oven and allow to bake about 10-15 minutes, turning over once. Bake until you can piece with a fork, but the slices should still be firm, not mushy.
  5. While sweet potatoes are baking, peel and slice 1/2 of an avocado into slivers that will fit onto your sweet potato circles. (Maybe cut each avocado slice in half.)
  6. Remove cookie sheet and add a slice of leek, then one slice of avocado on each potato circle. Next, add cooked black beans (drained), maybe one tablespoon, depending on the size of your circles. Add hot pepper flakes or cayenne, if using. And if you are using cheese or vegan cheese, sprinkle some on top.
  7. Bake another 5-7 minutes, until cheese melts. (For crisper texture, you can broil for a couple of minutes, but keep watch that the circles and toppings don’t burn!)
  8. Place on a serving platter, add sprouts or place sprouts in center of platter, and serve warm.*If you are using canned black beans, be sure the cans are BPA free. You can also try tetra-packed beans in a paper carton; no BPA to worry about! See posting for Artichoke Salad to learn about tetra-packing.


Root Soup: Perfect for Cold Weather Days

Saturday, January 20th, 2018

Cold weather means warm soups and stews for meals in my kitchen. This soup uses root vegetables that are generally available, especially this time of year. Feel free to use whatever root veggies you like or already have in your produce bin, because that’s what I did. (For ex., I am not a fan of turnips, but if you are, by all means, use them.) I purchased all of these organic, although root veggies may not be as susceptible to pesticides as leafy greens and above ground vegetables.

Utensils: large saucepan or dutch oven, cutting board and knife, strainer, bowls
Prep. Time: 20 – 30 minutes
Cooking Time: 20 – 30 minutes
Categories: Vegan Gluten Free, No Sugar Added

Ingredients (Use what you like!)

1/2 sweet potato, peeled, chopped and cooked or baked (no peeling needed)*
1/2 yellow or red beet, peeled, cut and cooked or baked (no peeling needed)*
one carrot, scrubbed and cut into circles, cooked in water
one or two cauliflowerettes, washed, cut and cooked in water
sliced ginger ( 1 -2 pieces)
1 -1 1/2 cups soup stock from veggie water (See #1 below)
2-3 tsp. curry powder; or cinnamon, nutmeg & cloves; or za’atar
Fresh dill for garnish (optional)


  1. You can cook all the veggies in water after they are scrubbed and cut into smaller pieces, preparing them the day before or when you start the soup.
  2. Drain the veggies and use the cooking water as stock, at least 2 cups.
  3. In a blender or food processor, place the cooked and cut veggies, plus the fresh ginger and spices of choice and puree with 2 cups stock until smooth.  (If too thick, add more stock or water, if stock already used up.)
  4. Taste soup to see if you need more seasoning. (Feel free to add a little salt.)
  5. Place is serving bowls and garnish with dill (or parsley). I sprinkled some za’atar on the rim of the bowl for additional garnish and then spooned it into my soup.*If you bake the sweet potato and beets, no need to peel, since the peels come off easily after baking. Baking also increases the sweetness of the veggies somewhat.


Yield: About 2 1/2 cups thick soup, but it will thicken in the fridge if you have leftovers, so you may want to add some additional stock or water.

Note: The color of the soup will vary depending on the veggies you choose. I used a yellow beet, but if you used a red beet, the soup would have a reddish tinge.