So instead, I usually just have a piece of fruit or some dates and that actually hits the spot! This recipe was passed down to me from my best friend's mother who would cook the absolutely best sweet potato pies. *The information and content on this website is provided only for informational purposes. Pasta? Our products are not intended to diagnose, treat, cure or prevent any disease. Overall, my whole-foods, plant-based diet challenge focused on following a vegan diet without relying on processed foods and ingredients. But they are also incredibly helpful in supporting big dietary changes so I’m keeping them in my daily routine as an exception. Baked Oatmeal Cups (Vegan) ... Vegan Instant Pot Mashed Potatoes, Oil-Free & WFPB. 2. It’s like a little WFPB Food Network. The combination of healthy fats and fiber also keeps your blood sugar from spiking and crashing. Stir the filling ingredients together in a mixing bowl, spread the mixture out evenly over your pie or baking dish, and the filling is ready. It’s sweet, crunchy, and very satisfying. Drain potatoes and season with salt and pepper to taste. Spread the mixture out evenly in a 9" pie plate or shallow baking dish. Along the way, I learned that “processed” is a highly gray area (who knew baby carrots are processed!?). Mix in the sauce gently, taking care not to over mix and make the potatoes gluey. Slice potatoes in half, boil for 5 minutes. If you’re interested in learning more about the benefits of a whole-foods, plant-based diet, I highly suggest reading his books. Even in Los Angeles, it’s hard to find restaurant foods without processed ingredients or oil. I know someone will roll their eyes when I say this but, to me, it’s like having a little mini Snickers bar. Vegan Loaded Sweet Potato - The Foodie Dietitian | Kara Lydon Add the sweet potatoes, bell pepper, garlic, chili powder, chipotle chili powder, cumin, and kosher salt. © 2020 HUM Nutrition Inc. Add the ingredients from the blender, plus the orange and lemon zest, to the riced/mashed sweet potatoes, and stir to combine. In a small bowl, add 1/2 tablespoon of grond flax seed and 1 1/2 tablespoon warm water, and let sit for 10-15 minutes. Bake sweet potatoes until really soft. While the sweet potatoes cook, cook the garlic, onion, capsicum and tomatoes in water in a pan. ... Sweet Potato or Tortilla Chips recipe ! And this Valentine I wanted to create a tasty vegan, a whole-food plant-based chocolate dish that everyone can enjoy. It is not meant in any way as a substitute for the professional advice provided by your physician or any other healthcare professional. I like to add pre-cubed butternut squash to his recipe to get an extra vegetable in. Chill to serve Baked,… see recipe I HATE it when I do this!) Vegan Sweet Potato Recipes: Baked, Roasted, and Beyond. It’s sweet, crunchy, and very satisfying. Can you mash them with a potato masher instead? It’s difficult to blend the almonds if you skip this step. I like to top mine with avocado for extra healthy fat in my day and red pepper flakes for heat. then add it to the dry ingredients. Cook for 1 to 2 additional minutes, until the garlic is fragrant. 5. 5. *Sweet* Sweet Potato Fries – wfpb no-oil People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better. Bake at 375 F (190 C) for ~25-30 minutes or until tender to the touch. Dates really are like nature’s candy. Today, I made my oatmeal with steel-cut oats (less processed, more “whole” than rolled oats), hemp seeds (for extra plant protein and omegas), store-bought nut milk, cacao powder, flax seeds, and a scoop of tahini. Spinach-Potato Tacos. Flourless Sweet Potato Brownies with Peanut Butter & Chocolate Chunks. I know! They are really well-researched and make a great case for adapting a WFPB diet. Then, spread the topping over the casserole and bake until heated through. Shaved Brussels Sprouts with Oil Free Citrus Dressing. If you’re a purist, you can make your own nut milk at home, but I just looked for a brand with ingredients of only nuts and water. Add a splash of unsweetened, … https://www.acouplecooks.com/whole-food-plant-based-diet-guide- Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. But this month, I am in the habit of cutting up a green apple and having it with a handful of walnuts as my afternoon snack. Yum! Quick-cooking, easy to store, and oh-so-delicious, the humble sweet potato is a nutritionally rich, colorful, extremely handy vegetable to keep around. Rice or mash the sweet potatoes in a large mixing bowl. ... Sweet Potato Chickpea Burgers. Mix vinegar into the non-dairy milk. This week, I prepared a split pea yellow daal for lunch. Prior to my WFPB challenge, I used to indulge in a tall cup of Goldfish. Mash the potatoes with a potato masher or electric mixer until smooth. To make sweet potato purée, halve sweet potato and brush the cut sides with oil (optional). To be really extra about it, I also excluded oil, alcohol, and sugar as processed foods from my diet. ham, mozzarella cheese, nonstick cooking spray, refrigerated biscuit dough and 1 more. Admittedly, supplements are a processed item. Banana Nice Cream Recipes. Next, boil your sweet potatoes for 8 minutes, drain them, and then rice them. Dinner. Want to transition to a whole-foods, plant-based diet, but not sure what your daily options look like? Move to one side of pan and wrap the parchment paper over top to steam. Your email address will not be published. Prepare yourself for the world's best sweet potato pie. For my WFPB dinner today, I’m making a stuffed sweet potato recipe from the Happy Pear. Rice or mash the … You want them smooth and creamy—not gritty and grainy. Oil-Free Cooking Guide: Baking, Frying and Roasting Without It. Try swapping out boring old spaghetti for colorful … 4 cups peeled and cubed yellow potatoes (about 4 large yellow potatoes) This oil-free potato chips oven recipe (or wfpb tortilla chips) is so good it can be shared with the entire family. To make the topping, you simply whip up a quick ‘flax egg’ (to help everything stick together) and stir everything together in a mixing bowl. Their YouTube channel has been an amazing resource for recipes! The berries get nice and juicy, and the juice reduces down to a thick syrup-like consistency. Terms and Conditions Privacy Policy Accessibility, SHOP THE BEST NUTRIENTS FOR YOUR SKIN, BODY & MOOD, my whole-foods, plant-based diet challenge, stuffed sweet potato recipe from the Happy Pear. I’ve eaten a bowl of oatmeal for breakfast every day this month. I switch up my toppings and ingredients to keep it interesting. For a naturally sweet oatmeal topping, I like to heat frozen berries with a splash of water in a separate pan while my oatmeal cooks. It’s like a little WFPB Food Network. Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of … I got the recipe from The How Not to Die Cookbook by Dr. Michael Greger. Cover the pan, reduce heat to medium-low, and cook for about 5 minutes more or until the sweet potatoes are barely fork tender. It’s warm and filling and it helps me feel grounded for the day ahead. Key nutrients critical for good looks and health*. Add onion and saute … Cube/dice some potatoes and soak them in water overnight. Sweet Potatoes Come in Different Colors. (Don’t forget to zest the orange and lemon before you squeeze them. You can also find her hosting HUM's YouTube channel. Easy healthy whole food plant based recipes that will nourish your body from the inside out and help with overall weight loss and vitality. Let steam for 5 minutes. Bake potatoes for 25 minutes or until cooked and slightly crisp. Fry in a non-stick pan along with some diced cabbage (or … Their YouTube channel has been an amazing resource for recipes! Spread the topping evenly over the sweet potato dish and place on center rack of oven. In a blender, combine the soaked almonds, non-dairy yogurt, orange juice, lemon juice, softened dates, 1 teaspoon vanilla, 1 teaspoon cinnamon, and 1/2 teaspoon nutmeg. Bake uncovered at 350 degress for 25-30 minutes, or until heated through. I think of multivitamins as an insurance policy for your basic nutrient needs, especially when you are eliminating food groups on a specialty diet like this. Preheat oven to 375˚F. See more ideas about Vegan sweet potato, Recipes, Food. After breakfast, I take HUM’s Base Control multivitamin. She is certified to teach yoga and is an avid writer, reader, and meal prepper. And if you love this recipe, please do check out my cookbook , and subscribe to my email list for a fabulous FREE eCookbook featuring my top 10 recipes. Another supplement I’ve found very helpful during this challenge is Flatter Me. Chocolate Sweet Potato Tart Valentine wasn’t a holiday that we overly celebrated growing up, but I do remember having something full of chocolate every year. It sounds really boring, but you have to do it right. Noodles + Gnocchi. Remove skins, and blend with other ingredients till really smooth. In America what we usually refer to as an orange yam is actually a sweet potato.. A true yam grows in tropical climates, they have a rough, sometimes hairy skin that is difficult to peel and they are rarely seen in America. The same goes for tahini; some brands add oil, so check that there are only sesame seeds on the label. 4. Place the chopped sweet potatoes into a large pot and cover with water. Cook the onion and sweet potatoes for about 5 minutes, stirring occasionally. Add the vanilla and flax egg to the dry ingredients, and stir together. After asking many times she finally wrote it down for me. Add sweet potato puree and … This recipe for baked sweet potato is easy to put together and really tasty. Or sub 2 tablespoons of pure maple syrup or date paste, ground flax seed + 1 1/2 tablespoon warm water, Optional: 1-2 tablespoons of date paste or maple syrup, Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and spread the seasoned potatoes evenly over the sheet. Add the garlic, carrots, thyme, oregano, peppercorns, bay leaves and parsley stalks (reserve leafy … Then add the spices, black beans and diced tomatoes and leave to simmer for 10-15 minutes. These digestive enzymes help break down food so it’s easier for your body to digest to avoid issues with gas and bloating. On the WFPB diet, beans are the primary source of protein. Boil the peeled and diced sweet potatoes for 8 minutes or until tender, then drain. Published by … You also drastically increase the amount of fiber in your diet due to all the vegetables and whole grains. It can take a little time and patience to get the almonds smooth and creamy in the blender. An important thing to know about a WFPB diet is that you will cook… a lot. Drain the potatoes and pat dry with a couple of tea towels to get rid of the excess surface moisture. Serve these chips at parties, appetizers for holidays, or just as perfect snacks for you and the kids. Add to a parchment-lined baking sheet. Sep 1, 2020 - Explore Retro Rhonda Upcycles's board "Plant Based aka Vegan Sweet Potatoes", followed by 831 people on Pinterest. Of course. The 5 Best Self-Care Planners for Daily Inspiration, 4 Benefits of Giving to Others for a Happier Life, Learn How to Be More Present in 10 Simple Ways, A Nutritionist Shares 5 Foods to Avoid for Clear Skin, 10 Orgasm Benefits for Health and Pleasure Alike, A Vitamin C Smoothie Recipe for Immune Protection, An RD Explains Why Eating Fat Doesn’t Make You…, A Simple Sweet Potato Black Bean Enchilada Recipe, A Dietitian Debunks 5 Plant-Based Diet Myths, What Vegan Model Sofia Tsakiridou Eats in a Day. Add half of the vegetable … If you love potatoes then you might also enjoy my Lemon Garlic Air Fryer Roasted Potatoes, Vegan Potato Soup, Green Bean Potato Curry and my Melting Cinnamon Roasted Sweet Potatoes. Process until well combined, stopping to scrape down the sides of the blender as needed. In a medium mixing bowl, combine the rolled oats, chopped pecans (if using), coconut flakes, erythritol (or sweetener of choice), and cinnamon. Toss together. To make life easier, I meal prep my lunches for the week so I can easily grab and reheat them. But for my purposes, I just tried to eat as many plants as possible and avoid any artificial ingredients. Healthy Midwestern Girl, peeled and cut into 2-inch pieces (about 3 medium sweet potatoes), covered with boiling water and SOAKED OVERNIGHT, omit for nut-free, or sub raw sunflower or pepita seeds, like Swerve brand. Home / Desserts / Flourless Sweet Potato Brownies with Peanut Butter & Chocolate Chunks. The statements on this site have not been evaluated by the FDA. For my WFPB dinner today, I’m making a stuffed sweet potato recipe from the Happy Pear. Made with pantry staples like frozen spinach, corn tortillas, … Did you know that sweet potatoes can have orange, yellow or purple flesh? (Elmhurst’s unsweetened line is a good one!) 6. Bring the water to a boil, reduce heat to medium-high, and gently boil for 10 to 15minutes or until the potatoes are fork-tender. I tend to get snacky around three or four. Then, blend up the rest of your filling ingredients. Forget about it. Not sure I’d attempt this without one. This is supposed to remove the starch and keep the cubes firm when "frying". Flavorful, filling, 30-minute Buddha Bowl with roasted sweet potatoes, onion, kale, crispy chickpeas, and an AMAZING… First—and this is important—you need to soak your almonds in boiling water overnight. By signing up to receive our weekly newsletter, The Wellnest, you agree to our privacy policy. In a small bowl, whisk together all dressing ingredients. *The vegetables shouldn't stick in a properly preheated pan; … The combination of healthy fats and fiber also keeps your blood sugar from spiking and crashing. Zena Wozniak is the Editorial Director at HUM Nutrition. Make holes in the sweet potatoes, and bake them for 40-60 minutes at 200 degrees Celsius in the oven. I’ll admit I have had success boiling them for 15 minutes and then letting them sit in the hot water for an hour, but I have a pretty powerful Vitamix blender. I have a pretty big sweet tooth and thought that would be the hardest part of this challenge. Boil the peeled and diced sweet potatoes for 8 minutes or until tender, then drain. Pretty simple, right. 3. You just roast sweet potatoes in the oven and then scoop out the insides to mix with corn, black beans, cilantro, scallions, jalapeño, lime, and spices. Just stop to scrape down the sides frequently and keep going until you get there. I’ve made a few WFPB desserts but I also avoid any extra cooking where I can. To inspire your inner chef, here’s a look at a sample menu of what I eat in a day on a WFPB diet. You don’t want little chewy bits of almonds in your casserole. If the topping begins to get too brown, cover with foil for the rest of the cooking time. But I. 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