Showing posts with label V43 - Sweet Potato. Show all posts
Showing posts with label V43 - Sweet Potato. Show all posts

May 21, 2015

Sweet Potato Spice Oatmeal

As most of my regular readers know by now, my mother is visiting the USA for the summer. In between enjoying her home-cooked food, I've been introducing her to some of the WFPBNO foods I eat on a regular basis, one of which is oatmeal. To be honest, she's not sold on it yet. I made this awesome Sweet Potato Spice Oatmeal this morning and it was "just okay" according to her (LOL). I enjoyed this recipe a lot and here's why (a) it has no added sugar or butter (b) its made with all whole food ingredients and (c) it is ready and on the table in less than 20 min. 


Prep Time: 15-20 min

Ingredients (Serves 4): 
  1. 1/2 cups Steel-cut Oatmeal
  2. 3 cups Water
  3. 2 Medium Sweet Potatoes, roasted previously.
  4. 1/2 cup Unsweetened Non-Dairy Milk (Almond, Soy, Cashew etc.)
  5. 2 tbsp Slivered Almonds (or substitute with Pecans)
  6. 2 tbsp Raisins
  7. 1/2 tsp Cinnamon
  8. 1 tsp Vanilla Extract
  9. A pinch of Sea Salt
  10. Maple Syrup (as needed) 3 to 4 cups water
Directions:
Mix Steel-cut Oats, water, raisins and sea salt together and pressure cook under high pressure for 5-7 minutes. If you don't have access to a pressure cooker, simmer the oats on a stove until tender (approximately 20-25 min). Once the steam dissipates, add 1 tbsp almonds, 1/3 cup almond milk, cinnamon, vanilla extract and mix well. Dish out into 4 serving bowls, garnish with more slivered almonds and a small splash of almond milk. Dust on more cinnamon, if you desire. I didn't add any sweetener to this dish, but if you like it sweeter, add maple syrup to taste. Serve warm. 


If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

December 2, 2012

Candied Yams in Coconut Milk

North American Yams, or Sweet Potatoes, are found on virtually every Thanksgiving table in the United States. I am a huge fan of sweet potatoes and eat them pretty much year round. One of the easiest ways to eat yams is to simply wrap one in aluminum foil to roast it in the oven. I don't even add anything to it. The roasting process caramelizes the sugars and makes it so much sweeter. Thanksgiving dinner, in my opinion, calls for a little more pizazz so I make Shakarkandi ki Sabzee.

Shakarkandi ki Sabzee
Ingredients:
  1. 2-3 lbs North American Yams (sweet potatoes!) 
  2. 1 large Red Onion, diced. 
  3. 2 tbsp ginger/garlic paste
  4. 2-3 tsp cumin seeds
  5. 1-2 tsp Coriander powder
  6. 4 whole green cardamoms.
  7. 1-3 bay leaves, depending upon their size.
  8. 6-8 whole black peppercorns
  9. 1 inch cinnamon stick
  10. 1/2 tsp Cayenne pepper, to taste
  11. 2-3 tsp Garam Masala
  12. 1-2 cups Coconut milk
  13. 2 tbsp Cilantro leaves, chopped.
  14. Salt, to taste
  15. 4-6 tbsp Brown sugar for topping
Stove Top Directions (60-90 min before Dinner):
Peel and dice yams into 1-2 inch cubes. In a colander, sprinkle liberally with salt and let stand for 10-15 min in the sink. Rinse well. Line a sauteing pan, with vegetable oil and add cumin. Once the aroma is released, add onions and ginger/garlic paste and cook until the onions are a nice golden color. Add remaining spices. Add coconut milk and bring to a boil. Reduce heat, add yams, and simmer for 10-15 minutes. Transfer to a lidded casserole dish. Sprinkle brown sugar liberally on top. Cover and set in oven at 350 F until ready to serve. Check periodically to make sure they don't dry out. If needed, add a 1/4 to a 1/2 cup of coconut milk. Garnish with cilantro leaves just before serving.

Crock-Pot (Slow-Cooker) Directions (1-2 hours before Dinner):
Peel and dice yams into 1-2 inch cubes. In a colander, sprinkle liberally with salt and let stand for 10-15 min in the sink. Rinse well. Line a sauteing pan, with vegetable oil and add cumin. Once the aroma is released, add onions and ginger/garlic paste and cook until the onions are a nice golden color. Add remaining spices. Add coconut milk and bring to a boil. Drain yams and add to the crock and pour the coconut milk, onion and spice mix on top. Sprinkle brown sugar liberally on top.  Set crock-pot to low and leave undisturbed until ready to serve. Check periodically to make sure they don't dry out. If needed, add a splash, or two, of coconut milk. Garnish with cilantro leaves just before serving.

September 17, 2012

Veggie Fact of the Day

Photo Courtesy: Holistically Haute
Sweet Potatoes are the 6th principle food crop in the world with 90% of it being grown in various parts of Asia. Yet, Vardaman, MS claims to be the Sweet Potato Capital of the World :) !! 

Sweet potato remains have been found in South America that date back to 8000 BC. The edible part of the sweet potato is a tuberous root, much like white potatoes, to which it is only distantly related. 

The tuber is rich in carbohydrates, dietary fiber (when eaten with the skin on), and vitamins B6, C and E. The rich orange color of the flesh is due, much like carrots, to a high level of beta-carotene .. a Vitamin A equivalent - and they contain five times the RDA for Vitamin A in one sweet potato. They are also a rich source of copper, manganese, potassium and iron. Sweet potatoes have recently been reclassified as an 'antidiabetic food' i.e. can be consumed by diabetics despite the sugar content.

Sweet potatoes are often called Yams, although mistakenly so, as they are two different vegetables. Sweet potatoes are root tubers and have been used by man since prehistoric times. They are a fall staple and are often found on Thanksgiving tables. Interestingly, sweet potatoes aren't always orange colored but sometimes can be a brilliant purple color, due to anthocyanins. Another interesting fact about sweet potatoes, is that it is important to have some fat with sweet potatoes in order to get the full benefits of beta-carotene, as fat increases its uptake.

Miso Roasted Eggplant & Sweet Potato

I asked my Facebook friends recently to recommend new veggies to add to my list and a couple of folks asked me about Eggplant and Sweet Potatoes. Both of these are pretty routine visitors to my dinner plate. But since I've cheated with some other regular visitors, I decided to bring these two on to the list as well. I often eat Sweet Potatoes - mostly roasted in the oven and eat them plain or I often make E2 Sweet Potato Fries. For eggplant, my go-to recipe has always been an Indian staple - Baigan Bharta, or occasionally Roasted Eggplant Slices. Today, Eggplant becomes New Veggie #42 and Sweet Potato become New Veggie #43.

Miso Glazed Sweet Potatoes
Prep Time: 30 min

Ingredients: 
  1. 1 Eggplant, cut into 8 wedges
  2. 2 Sweet Potatoes, cut into 8 wedges
  3. 2 tbsp Miso
  4. 1 tbsp Ginger-Garlic Paste
  5. 4 tbsp Low-Sodium Soy Sauce
  6. Pepper, to taste
  7. 2-3 leaves of Basil, chopped. 
Directions:
Mix miso, soy sauce, ginger-garlic paste and pepper in a bowl to make a thick paste. Brush onto wedges of eggplant and sweet potatoes and broil in the oven on high, or on the grill 8-10 min on each side, until done. Sprinkle with a little sprinkle of salt, if needed  (I didn't add any salt because the Miso and Soy sauce had enough to make it taste just right for me!). Garnish with fresh basil and serve as a side, or eat it all as your entree ;) like me! 

Miso Glazed Eggplant
My Assessment: I didn't use any oil, to even spray the grill, so the eggplant didn't fare well on it (got stuck). Overall, this recipe worked so-so for the eggplant and was decent with the sweetness of the potatoes. I loved the Miso glaze ... it was amazing. ... next time, I'll try it with regular potatoes. 

June 3, 2012

Wilted Broccoli Rabé w Kale

So after a few days of eating comfort foods like daal-chawal and peas pulao and other tried and tested and true recipes, I tried something new today. New Veggie #31 is Rapini (or  Broccoli Rabé).  I mixed it up with some kale (New Veggie #23) and made wilted greens this evening. The result was quite outstanding, if I may say so myself. 


Prep Time: 15-20 min

Ingredients:
  1. One bunch Rapini
  2. One bunch Kale
  3. 4 cloves of Garlic, diced
  4. 1 tsp turmeric
  5. 1 tsp mustard seeds
  6. 1/4 cup Vegetable broth
  7. 1-2 tsp Tamicon, to taste
  8. 5-6 leaves of fresh Basil
  9. Salt, and pepper to taste.
Directions: Tear large leaves of rapini and kale into smaller pieces. Cut off heads of rapini buds and add to the mix as well. As you get closer to the center of the flowering kale, the leaves and stems get softer and I just kept those whole. Transfer all the greens to a large bowl of water and rinse well and drain. 


Line a skillet with vegetable broth and on medium heat, add garlic, tamicon, turmeric and mustard seeds. Tamicon is basically concentrated tamarind paste, which can be made at home by soaking tamarind pods in water and then squeezing out the pulp and separating it from the seeds and other non-edible parts. Tamarind paste adds a sweet tangy flavor to the dish. If you don't have tamarind on hand, you can use lemon/lime juice as well. Once the broth comes to a boil, and the garlic becomes fragrant, add the greens, cover and reduce heat. Cook until greens are wilted. I like my kale nicely wilted but if you're into eating it raw, make the spice mix in the least amount of vegetable broth and then simply toss the raw kale with the spices. Add chopped basil leaves as a fresh garnish. I love the minty flavor of basil. I served mine with a baked sweet potato and pearl cous-cous. 

March 21, 2012

Scalloped Sweet Potatoes Au Gratin

In Chef-Speak, the term au gratin refers to a dish that is baked with a topping of breadcrumbs and cheese. Usually, it is baked until the crust is golden brown. I'd been thinking about making "something scalloped" since I tried the Jicama a few days ago. I stopped at the store on the way home and they didn't have any, so I decided to scallop and au gratin what I already had :) ... Sweet Potatoes.   I'm not adding Sweet potatoes to my "new veggie" list because I've tried them a zillion times before. But this is still the first time I've made them this year, and a different recipe that the usual baked potato, or roasted (with brown sugar) recipes.

Scalloped Yams Au Gratin with Toast
Prep Time: 30-40 min 

Ingredients

  1. 1 small sweet potato, thinly sliced
  2. 2-3 tbsp Nutritional Yeast
  3. 1/2 cup Non-Dairy milk
  4. 2 tsp minced garlic
  5. 2-3 tsp dried parsley flakes
  6. 2-3 tsp dried onion flakes
  7. 1 tsp Earth Balance buttery spread
  8. Salt, and freshly ground pepper, to taste.
Directions:
Preheat oven to 400F. Grease s small casserole dish with the 1 tsp of Earth balance. Spread a single layer of sliced sweet potatoes, sprinkle with nutritional yeast and just a small pinch of salt. Repeat this process until all the potatoes are used up, sprinkling each layer with nutritional yeast and salt, and pepper (optional).

In a small mixing bowl, add non-dairy milk, garlic, onion and parsley flakes and season with salt and pepper. Whisk ingredients together. Add more nutritional yeast to thicken this mixture (optional). Without cheese, the nutritional yeast works really well to give this  recipe a creamy texture. Once well whisked, pour the mixture over the stacked potatoes making sure to cover the potatoes well.

Cover with aluminum foil, and bake for 20 minutes. Then remove the foil and bake for another 10 min, followed by 2-3 minutes of broiling.

My Assessment: I liked it. I would have liked a little crunch and something to chew on in this dish. I might add some sliced almonds the next time I make it.

December 3, 2011

Thanksgiving - Indian Ishtyle


At the first thanksgiving, the pilgrims gave thanks with the Indians. Being the dot, not feather, kind of Indian, I've added my own twist to each traditional dish, and each one has multiple options (I get bored easily!), which I may, or may not use each time. Here's the full meal. With preparations beginning up to 2 days in advance, it still takes me a whole morning, and into the early afternoon to make and serve the whole meal. This ain't no hurried up, quick and easy, Rugrat Chow - that's for sure!!

Turkey Do Pyaza - Decoration centrale!

Ingredients for the Rub: Use multiple of the below-mentioned recipe, depending upon the size of the bird. 
  1. 1 tbsp ginger/garlic paste
  2. 3 tbsp cooking oil (canola, olive, vegetable)
  3. 2 tbsp lime juice
  4. 1 tbsp cumin powder
  5. 1 tbsp coriander powder
  6. salt and pepper, to taste. 
Ingredients for the Stuffing of the BirdThis is one of my options. I use this version, or you can stuff bird with actual bread stuffing (see below), or not stuff at all and leave the cavities empty (note: cooking times are different for stuffed and unstuffed birds!).
  1. 4 to 6 shallots, pealed and halved, if necessary.
  2. 2-3 tbsp fresh cilantro leaves, chopped. 
  3. 1 to 2 tbsp of the rub above. 
Ingredients for the Gravy: A pretty standard gravy recipe. This is perhaps the only thing in this meal that is 100% traditional.
  1. Turkey stock & drippings
  2. 1/4 to 1/3 cup all-purpose flour
  3. 1 tsp poultry seasoning (or 1 Wyler's chicken bouillon cube)
  4. salt and pepper (freshly ground), to taste
Directions:
Thaw turkey, remove neck and giblets for stock, rinse and pat dry with a paper towel. Mix the rub in a large bowl and rub evenly and thickly on all the cavities. Take a piece of plastic wrap & wrap it around your index finger. Use wrapped finger to separate skin from the bird (works like a charm!!). Massage the rub under the skin, evenly and thickly. Pull skin back to keep juices in. Toss the shallots and cilantro with about 1 or 2 tbsp of the rub. Leave the neck cavity empty. Stuff the big cavity, very loosely, with shallots and cilantro. 


Turkey in the NuWave!
Place turkey on the rack. Fold neck skin under the body. Tuck wing tips under each breast and clamp or tie drumsticks together using kitchen twine. Roast in a large roasting pan (450F, lower third of the oven). Approximate calculation is about 30min/lb of stuffed turkey. There are several websites that give roast turkey calculations for stuffed and unstuffed birds. It should be cooked until a thermometer inserted into the fleshy part of the thigh or breast registers 170F. Our option is to use a NuWave oven (a big hurrah for HSN!!!!) and it works great for bird up to 14 lbs. 


Once done, lift the bird by tilting slightly to allow any juices to drip into the pan. Then, lift the bird using turkey forks, or the rack, and transfer to a serving platter. Let the bird sit on a serving platter for 30-45 minutes before carving. This helps preserve the juices. Use the drippings and juices for the gravy.


Turkey Stock:
Boil giblets, neck and liver (usually removed from the big cavity) in 2 to 3 cups of water for about an hour or two and reduce to about 1/2 or 3/4 cup. Remove solids (I use the liver, diced finely, in my bread stuffing!). Mix this stock with juices from the roasting pan and use for preparing the gravy. 

Turkey Gravy:  
Strain the turkey stock/drippings if necessary. In a medium saucepan, bring the stock to boil. Reduce to medium heat. Dissolve all-purpose flour in water. Gradually whisk into the heated stock, watching the whole time for chunks. Season and bring to a boil, then reduce heat and simmer until the gravy thickens. Voila!





Masaledaar Dabalroti - East-Indian Stuffing:

East Indian Stuffing
Ingredients:
  1. 1 to 1.5 loaf of white bread (air dried overnight, and cut into 1 inch cubes)
  2. 4-6 tbsp unsalted butter
  3. 2 medium red onions - coarsely chopped (I usually cut and refrigerate these the previous evening!)
  4. 1 big bunch of celery - rinsed, cleaned and chopped (same as onion, prep work on previous evening).
  5. 1 lb mild Italian sausage (deskinned) - this is one of my options. If you use sausage, use half to a third of the quantity of butter. 
  6. 1 tbsp parsley (dry), or about 1/4 cup fresh leaves, coarsely chopped.
  7. 2 tbsp poultry seasoning (or 2 Wyler's chicken bouillon cubes)
  8. 2 eggs, beaten
  9. 1 tsp cinnamon powder
  10. 2 tsp garam masala
  11. 1 cup chicken broth
  12. salt and pepper, to taste
  13. 1/4 cup raisins, or pine nuts, or chopped walnuts/pecans (optional). I may or may not use nuts, depending upon who's attending. Allergies and other medical problems need to be accounted for ... !!
Directions:
In a large pan, or dutch oven, melt butter over medium heat and add chopped onion and celery and cook until translucent. If using Italian sausage, cook separately, and transfer to the pan in which the stuffing will be prepared. Depending upon how greasy the sausage looks, adjust the amount of butter. Once onions and celery are cooked in with the sausage, add spices, stir. Add cubed bread, mix well. Add nuts or raisins (I generally skip the nuts and raisins if I'm using sausage). Moisten with chicken broth, add eggs, mix well. Transfer to a buttered casserole dish and bake, covered with aluminum foil, at 350F for 30-45 min. Then bake uncovered for about 15 min for a crisp crust. 

Stuffing the Bird: 
If you're stuffing the bird with bread stuffing, bring the stuffing to room temperature. Loosely fill both cavities (remember it expands as it cooks!). Secure neck skin after stuffing with a metal or wooden skewer. Loosely fill body cavity and cover the opening with a slice of fresh bread to hold the stuffing in place as it cooks (or it will ooze out as it cooks!).  After the bird is cooked, check the temperature of the stuffing along with the bird. If the temperature of the stuffing is <165F, its best to transfer it to a casserole dish and cook for another 15-20 minutes, to prevent any chance of uncooked juices from the bird being consumed.   


Masala Aaloo - Spicy Roasted Red Potatoes!
    Masala Aaloo
    Ingredients:
    1. 2 sacks of Russet red potatoes
    2. 1 tsp ginger/garlic paste
    3. 1 tbsp whole mustard seeds
    4. 1 tbsp McCormick's Steak Seasoning (my little cheat non-Indian ingredient!!)
    5. 1 tbsp garam masala
    6. 2 tbsp olive oil
    7. salt and pepper, to taste
    Directions:
    Rinse and cut potatoes into halves, or quarters, depending upon the size (with skin). In a separate pan, heat oil until sizzling and add mustard seeds (warning, mustard seeds can pop when added to hot oil, so be careful). As the aroma is released from the mustard seeds (5-15 seconds in hot oil), add the rest of the ingredients and mix well.  Add potatoes and toss well. Transfer to a baking sheet and roast uncovered at 350F until done. 


    Teekhee-Meethee Gajar - Spiced Candied Carrots!
      Candied Carrots
      Ingredients:
      1. 2 or 3 packs of frozen, crinkle cut, carrots. 
      2. 1/2 cup coconut milk
      3. 1 to 2 tsp Cayenne pepper
      4. 4 tbsp Brown Sugar
      5. salt, to taste
      6. Freshly chopped cilantro leaves, for garnish.
      7. 2 tsp cooking oil
      Directions:
      In a deep pan, heat oil and add cayenne pepper. Once the aroma is released, add coconut milk and salt and bring to a simmer. Add carrots, cook for a few minutes (do not wait for these to become fully tender, as they will become mushy in the oven). Transfer to a casserole dish, with just a little bit of the coconut milk (save the rest for later). Sprinkle brown sugar on top. Cover and set in oven at 350F until ready to serve. Check periodically to make sure they don't dry out. If needed, add more of the saved coconut milk mixture. Garnish with cilantro leaves just before serving. 


      Shakarkandi ki Sabzee - Candied Yams in Coconut Milk!
        Candied Yams
        Ingredients:
        1. 1 lb north american yams (sweet potatoes!) 
        2. 1 medium red onion, diced. 
        3. 1 tbsp ginger/garlic paste
        4. 2 tbsp cooking oil
        5. 1 tsp cumin seeds
        6. 2 whole green cardamoms.
        7. 1 bay leaf
        8. 4-6 whole black peppercorns
        9. 1 inch cinnamon stick
        10. 1/2 tsp Cayenne pepper
        11. 1 tsp coriander powder
        12. 1 tsp garam masala
        13. 1 cup coconut milk
        14. 2 tbsp chopped cilantro leaves
        15. salt, to taste
        16. 4 tbsp brown sugar for topping
        Directions:
        Peel and dice yams into 1 inch cubes. In a colander, sprinkle liberally with salt and stand for 10-15 min in the sink. Steam (boil) in ample water for about 10 min until barely soft. In a sauteing pan, heat oil and over medium heat, add cumin. Once the aroma is released, add onions and ginger/garlic paste and cook until the onions are a nice golden color. Add remaining spices. In a separate sauteing pan, heat oil and saute yams until golden brown as well. Drain excess oil on paper towels. Add coconut milk to the onion/spice mixture and bring to a simmer. Reduce head and simmer for a few more minutes. Add yams, mix well (should be almost dry, but moist at this stage; do not wait for the yams to become fully tender, as they will become mushy in the oven). Transfer to a casserole dish. Sprinkle brown sugar liberally on top. Cover and set in oven at 350F until ready to serve. Check periodically to make sure they don't dry out. If needed, add 1 to 2 tbsp of coconut milk. Garnish with cilantro leaves just before serving.


        Fraans Bean Thoran - Kerela Green Beans!
          Fraans Bean Thoran
          Ingredients:
          1. 2 or 3 packs of frozen green beans (cut into 1 inch lengths or whole beans). 
          2. 1 shallot (optional)
          3. 1 to 2 tbsp cooking oil
          4. 1 tbsp whole mustard seeds
          5. 1/2 tsp turmeric powder
          6. salt and pepper, to taste.
          7. 1/4 to 1/3 cup grated fresh, or frozen, coconut.
          Directions:
          If using whole fresh beans, cut ends and remove threads. Bring a pan of water to a rolling boil and blanch beans (add to boiling water, boil for 3-5 min, drain, and drench in ice cold water). In a sauteing pan, heat oil until sizzling and add mustard seeds (warning, mustard seeds can pop when added to hot oil, so be careful). As the aroma is released from the mustard seeds (5-15 seconds in hot oil), add the rest of the ingredients and mix well. Add green beans and mix well. Add half the coconut at this stage. Mix well. Transfer to a casserole dish, cover and set in oven at 250F until ready to serve. Add the rest of the grated coconut just before serving, for that extra crunch. 


          Cranberry Chutney!
            Cranberry Chutney
            Ingredients:
            1. 1 can of whole berry cranberry sauce 
            2. 1 can of jellied cranberry sauce 
            3. 1 tsp ginger/garlic paste
            4. 1/2 cup Apple Cider Vinegar
            5. 1/4 tsp black pepper
            6. 1/2 tsp ground cinnamon.
            7. 1/2 tsp all spice
            8. 1/2 tbsp garam masala
            9. 1/4 cup chopped walnuts (optional)
            10. 1/2 orange (individual pieces peeled, and diced
            11. 1-2 inch of orange rind (finely diced)
            12. 2 tbsp lemon/lime juice
            13. 1/2 cup raisins
            14. 1 apple (diced) (optional)
            15. 1 tsp Cayenne pepper (optional)
            Directions:
            Combine vinegar, ginger/garlic paste, sugar and all spices in a heavy sauce pot and simmer for 10-15 min, or until only about 4 tbsp remains (Warning: boiling apple cider vinegar makes the house stink! I usually prepare this at least 2 evenings in advance, as the chutney keeps well for at least a week). Add both cranberry sauces and salt. Mix well and bring to a simmer. Add fruits, nuts (if using) and lemon juice. Simmer slowly for about 15-20 minutes. Bring to room temperature, transfer to a tupperware container and store in the fridge.


            The Final Serve:
            Here's how I progress through this dinner. I get all the sides ready and in the oven, at about 220F while the turkey is getting done. The potatoes are tossed in the spices and sitting on cookie sheets, ready to pop in the oven. Once the turkey is done, and is resting, I get the oven up to 350F and let all the precooked sides get nice and hot. After about 10 minutes, I get the gravy going (may need a second person to keep that going) and start removing the other sides out of the oven and add final garnishing touches. In go the potatoes for about 15 min. If not done in 15 min, transfer the potatoes to a microwave safe casserole dish and nuke 'em for 3-5 min to get them nice and tender. Once the potatoes are out of the oven, increase the temperature to the desired temperature for store-bought dinner rolls. While the rolls are going, get the side salad (if serving one) and salad dressing out of the refrigerator. Set butter out for the rolls, and get a bread basket ready. While the rolls are in the oven, start carving the turkey (remember to get some of the dark meet sliced as well). We usually say a prayer in thanks ... and then enjoy the spread!! I served my dinner with a couple bottles of prechilled Gerwurtraminer (and my cousin brought a couple bottles of sparkling cider which worked great as well!).