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Savory Sweet Potato Soup

Growing up in our parent’s plant-based, healthy household, there were a number of meals and food staples that were no stranger to our humble abode. Our favorites? Our mom’s homemade pizza (yes, even with the dense whole wheat crust 😉 ) was number one. After all, how could pizza not be top of the list?! 🙂  And next on our favorite list was our mom’s hearty bean and other cozy veggie soups as well as meaty, sweet and satisfying sweet potatoes. So, say hello to our dish that marries the two!

 

If you love sweet potatoes and healthy comfort food the way we do, give these a whirl!

Sweet Potato Nachos

Smoked Paprika Chips

Guilt-free Kale Chips

Spicy Carrot Fries

Skinny Zucchini Fries

 

 

This Savory Sweet Potato soup isn’t just for that rainy day – this makes the perfect lunch or dinner any day of the week. Sweetness from the potato blended with the creamy white beans and yogurt creates the ultimate smooth and creamy healthy comfort food.

 

More reasons you’ll love this babe!:

 

You get a healthy bonus: With 21 grams of protein combined with 10 grams of fiber, the combo will keep you satisfied for hours– and you won’t believe a 270-calorie soup kept you feeling full for so many hours.

 

Thanks to the orange sweet potato, this savory number is loaded beta-carotene, a potent antioxidant, that protects your body from damage from free radicals.  It will help to keep your immune system strong, help fight chronic diseases like cancer and heart disease and help to protect your skin from sun damage, helping it to glow!

 

It’s super easy to make! The blender makes it so easy.  If you thought your blender could only be used to make your morning smoothies, think again! 🙂 Simply boil the ingredients in the soup and blend! So whatcha waiting for? Grab a spoon and dive on in! 🙂

Savory Sweet Potato Soup

Serves 1

Ingredients:

1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped)

½ cup cauliflower florets

½ cup chickpeas or white beans, drained and rinsed

½ teaspoon ground cumin

½ teaspoon smoked paprika

¼ teaspoon garlic powder

1 cup water

¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping

 

Directions:

Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover.

Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender.

Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth.

Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.

 

Nutrition facts: 270 calories, 0.5 g fat, 0 grams saturated fat, 69 grams sodium, 47 grams carbs, 10 grams fiber, 21 grams protein

 

 

Roasted Tarragon Garlic Sweet Potato “Fries”

You probably know that we’re veggie loving twin sisters, registered dietitians and personal trainers who happen to a killer sweet tooth that we work hard to keep in check, so it’s pretty much a given that if it’s sweet, creamy comfort food—and it’s healthy, to boot, we’ll be all over it!  J  And if you read our latest book The Nutrition Twins Veggie Cure  you know that some of our favorite childhood memories include our family meal times centered around our Mom’s home cooking. Pssst…you may remember these meals were inspired by our mom’s weeknight dinners–

Lentil Vegetable Soup

Creamy Cauliflower Mac ‘n Cheese

Skinny Mash

Skinny Mac and Cheese

Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sitting down to Mom’s food always made us happy– it was soothing and lifted our spirits if we were ever upset and we each have memories of sitting at the table and enjoying one of our favorite comfort foods: sweet potatoes.
0005_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Great news if you think you can’t eat carbs:

Anti-carb? Not these registered dietitian nutritionists! Whew!  We’re all for quality, high fiber, wholesome carbs in moderate portions at your meals (about half a cup) for health and for weight loss!  The moment our clients hear that they can eat a sweet potato, they light up.  The carbohydrates in sweet potatoes come with fiber, loads of phytonutrients and in a virtually fat free package (as long as you avoid those high-calorie toppings!).

Eating sweet potatoes doesn’t cause your energy to come crashing down as many other carbohydrates do.  The fiber in the potato causes the glucose from the carbohydrates to enter your blood stream at a slower and more gradual rate, helping keep your energy level stable and aiding in the prevention of mood swings and cravings that come with energy highs and lows.  The fiber also allows for a longer, more sustained serotonin (i.e. happy) surge.  One small sweet potato contains nearly 4 grams of fiber, and the fiber in sweet potatoes keeps you regular, light and happy. Thank you fiber!

We’re so excited about these “fries”—if you’re a “lov-ah” of fries, these are a waistline-friendly, healthy version– so enjoy these! Simply sub a serving of these for the other carbs at your meal.

Roasted_Taragon_Garlic_Fries_Collage

Some more health bonuses in these bites? You bet!

 

Sweet potato:  You may see these called yams at the store, and if so, it’s likely a sweet potato as that’s what they typically sell at most markets in the US. Sweet potatoes with ‘gold’ or ‘red’ in their names typically have orange colored flesh.

 

Your face won’t be the only part of you smiling when you eat these pups!  Sweet potatoes:

  • contain two very potent antioxidants– carotenoids (including beta carotene) and sporamins which fight everything from the negative health consequences that come with aging to almost all types of disease.
  •  fight inflammation. Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.
  •   offer great promise when it comes to Type 2 Diabetes.

0003_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Other super stars in this recipe:

Tarragon (Mexican Tarragon) has a somewhat licorice-like flavor (should’ve known Lyssie’d be a fan with her fennel love—that is often described as tasting like licorice!) and has a light flavor compared to French Tarragon, either can be used.

  • Great source of poly-phenolic compounds—plant nutrients that help to fight inflammation and that help to achieve optimal health
  • help lower blood sugar

 

Garlic. You’ve  probably heard that this great-smelling (when you’re cooking it!) show-stopper is beneficial for the cardiovascular system.  So it keeps your ticker healthy and your blood pressure, too.  And it helps to calm your body internally as its got powerful anti-inflammatory properties.

 

You’ll flip for these “fries”!

0004_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

 

Roasted Tarragon Garlic Sweet Potato “Fries”

 You can make these pups into fries or if you prefer them as a side dish you can make ‘em into nips (aka cubes, see directions below).  Serve with lean protein like grilled chicken breast, with other roasted non-starchy veggies (or with steamed ones, or veggies in a salad if you prefer.)

 

Serves 2

Ingredients

 

1 large sweet potato

1 ¾ teaspoons extra virgin olive oil

¼ teaspoon minced garlic

Pinch dried tarragon

Sea salt to taste, optional

Sprig of fresh tarragon, leaves for garnish (optional)

 

Directions

  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  1. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  1. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  1. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  1. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  1. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).

0001_NutritionTwins-sweetpotato-tarragon-garlic-fries_logo

Nutrition Facts Per 2 Serving: 92 Calories, 4 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 36 mg Sodium, 13 g Carbohydrate, 2 g Fiber, 3 g Sugar, 1 g Protein

Roasted Tarragon Garlic Sweet Potato “Fries”
 
Author:
Ingredients
  • 1 large sweet potato
  • 1 ¾ teaspoons extra virgin olive oil
  • ¼ teaspoon minced garlic
  • Pinch dried tarragon
  • Sea salt to taste, optional
  • Sprig of fresh tarragon, leaves for garnish (optional)
Instructions
  1. Preheat oven to 450 degrees F. Place parchment paper on baking sheet.
  2. Combine olive oil, garlic and tarragon. Set aside while preparing sweet potato.
  3. Cut sweet potato into French fry shaped spears, about 3 inches long by ¼ inch wide or evenly sized cubes—we call these golden nuggets, nips (if serving as a side dish).
  4. Toss cut sweet potato with olive oil, garlic and tarragon mixture.
  5. Bake in oven for approximately 20 minutes, turning potatoes, at 10 minute intervals to prevent burning. Roast until golden brown on all sides.
  6. Remove from oven, sprinkle with dash of salt, if using and fresh tarragon leaves (optional).
Nutrition Information
Serving size: 1 potato/ 2 servings Calories: 92 Fat: 4 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 3 g Sodium: 36 mg Fiber: 2 g Protein: 1 g Cholesterol: 0 mg

 

Alphabet Pesto Veggie Omelet–with vitamins from A to Zinc

One thing that amuses us the most is seeing how stunned people are to learn that as registered dietitians nutritionists and personal trainers, we’re gals who love great tasting food. It’s as if people assume that simply because we help people to lead healthier lifestyles, including eating nutritious food and green veggies, that we must adore eating cardboard and that our idea of a party is indulging in rice cakes! Ha! Not exactly! In fact, for these twins, that couldn’t be further from the truth! And for the record, we’ve never been much fans of plain rice cakes and probably ate them all of the one time we tried them! 😉

So when people find out how much we appreciate delish food, they’re always curious to know what kind of eating plan we follow. We focus on eating wholesome food and making flavor the queen and we’re always trying to squeeze the most nutrients into our meals.  So now you understand why when we whipped up this omelet that contains all the important nutrients form A-Z, we certainly couldn’t keep it to ourselves! This omelet is a perfect example of how we like to eat—a flavorful burst that just happens to include all vitamins and minerals all the way from A to Zinc.Pesto_Veggie_Omelet_6_cropAlphabet Pesto Veggie Omelet | Nutrition Twins

Well, first, brace yourself and check out the taste bud extravaganza from the combo of flavors bursting from this breakfast omelet.

  • LLA (aka Lyssie’s Love Affair) with each basil, kale, lemon juice, and nutritional yeast already sent her taste buds to heaven and adding chives, and Brazil nuts bring everything together to make a zesty and refreshing pesto that really makes this omelet something special.

Alphabet Pesto Veggie Omelet | Nutrition Twins

  • The pesto pairs sweet potatoes and TLC (aka Tammy’s Love of Choice)- brightly colored sweet bell peppers and tomato to take the flavor one step further.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Clearly, if you’re looking for a healthy breakfast that’s sure to impress, this is it!

Pesto_Veg_Omelet_collage_writing

Check out the rock star ingredients and how you’ll get your nutrients from A to Zinc:

Here is the breakdown:

  • Vitamin A (Hello good vision, healthy bones, tissues & skin): sweet potatoes, kale
  • The B Vitamins (B1, B2, B6, B12) (hello energy! These help your body make energy from the food you eat): eggs, sweet potatoes, kale, bell peppers, nutritional yeast
  • Biotin (Top ‘o the mornin’ to you energy! It helps to make energy from your food and helps your hair and nails grow): eggs
  • Vitamin C (Hola strong immune system! Plus, it’s needed for protein metabolism and iron absorption): sweet potatoes, kale basil, tomatoes, bell peppers
  • Calcium (Welcome, strong bones, and muscle contractions &relaxation): kale
  • Copper (Needed for iron metabolism and to make red blood cells!): kale, basil, nutritional yeast
  • Chromium (Hello blood sugar regulation and “well—working” insulin, this helps kiss diabetes goodbye!): nutritional yeast
  • Vitamin D (Rock it, strong teeth and bones, goodbye disease): eggs (we used Eggland’s Best eggs because they have 5 times the vitamin D compared to ordinary eggs.
  • Vitamin E (We love this powerful antioxidant that protects sells against damage and disease): sweet potatoes, bell peppers, Brazil nuts and eggs (we used Eggland’s Best because they have 10 times more vitamin E compared to ordinary eggs).
  • Folic Acid/Folate (Bonjour healthy babies! Plays a major role in cell creation and preventing birth defects; may reduce risk of cancer & heart disease): tomatoes, kale, bell peppers, nutritional yeast
  • Iodine (Slow thyroid from lack of iodine? Not you! thyroid hormone; helps with nerve & muscle function): eggs
  • Vitamin K (Superstar for blood clotting; prevents hip fractures too!) tomatoes, kale, bell peppers, basil
  • Magnesium (Bring on this massage–helps chemical reactions in the body; promotes relaxation, strong bones & teeth and muscle contraction, blood clotting, and regulation of blood pressure): nutritional yeast
  • Manganese (Superstar in forming bones; metabolizing amino acids, carbohydrates and cholesterol): kale, basil, nutritional yeast
  • Niacin (Buh bye nap time, hello energy! Turns food into energy, essential for healthy skin, blood cells, brain, and nervous system): nutritional yeast
  • Omega-3s (Heart health, eye and brain health are it’s claim to health fame). We used Eggland’s Best eggs because they have double the omegas compared to other eggs.
  • Phosphorus (Part of DNA! Hello healthy bones and teeth; helps convert food into energy): eggs
  • Potassium (Muscle cramps from exercise? Not you! Potassium steadies heartbeat and nerve impulses. Needed for muscle contractions and fluid balance):sweet potatoes, tomatoes, bell peppers
  • Selenium (We love this superstar antioxidant that protects the body from harm and helps regulate thyroid hormone): eggs, Brazil nuts
  • Zinc (As fresh as a baby’s rear, thanks zinc for new cells, healthy immune system, taste, smell, and wound healing 🙂 ): eggs, nutritional yeast

All that goodness in one….

Alphabet Pesto Veggie Omelet | Nutrition TwinsPesto Veggie Omelet

We love eating this omelet with a small side of oatmeal (one-half cup), fresh fruit, or whole-wheat toast. It’s the perfect thing to serve on a relaxing weekend morning, so you can really sit back and enjoy it!

Serves 2

Ingredients:

  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).

Directions:

  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Facts per serving (half entire omelet): 210 Calories, Fat: 12 g Carbohydrates: 11 g Sugar: 3 g  Sodium: 444 mg  Fiber: 3 g  Protein: 15 g   Cholesterol: 370 mg

Alphabet Pesto Veggie Omelet--with vitamins from A to Zinc
 
Prep time
Cook time
Total time
 
Author:
Recipe type: breakfast, brunch
Cuisine: gluten free, eggs, vitamins, nutrient-rich
Serves: 2 servings
Ingredients
  • ½ cup basil leaves, gently washed and patted dry
  • ½ cup kale, cleaned and destemmed
  • 2 brazil nuts
  • 2 tsp nutritional yeast*
  • 2 tsp chives
  • 2 tsp lemon juice
  • ½ tsp salt, divided
  • Olive oil in a spray container
  • ½ cup sweet potatoes, chopped into small pieces
  • ¼ cup of cherry tomatoes, quartered
  • ¼ cup bell pepper, chopped
  • 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).
Instructions
  1. For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
  2. Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
  3. Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
  4. Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
  5. After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
  6. Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
  7. Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
  8. Allow to cook 1 more minute, slice in half and serve immediately.
  9. To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
Notes
* Nutritional yeast (not to be confused with Brewer’s yeast) is deactivated yeast. It has a nutty/cheesy flavor so it makes as a great condiment to be sprinkled on food, and a perfect non-dairy cheese replacement.. It’s packed with B vitamins and other nutrients.
Nutrition Information
Serving size: 1 half omelet Calories: 210 Fat: 12 g Carbohydrates: 11 g Sugar: 3 g Sodium: 444 mg Fiber: 3 g Protein: 15 g Cholesterol: 370 mg

The Nutrition Twins are spokespeople for Egglands Best eggs.

Alphabet Pesto Veggie Omelet | Nutrition Twins

Sweeeeeeeet! Potato Pie

Hello Healthy Pie Lovers! 🙂 Have we got an amazing holiday treat for you!  Get your taste buds ready for this healthy, nutrient-rich treat!  Easy to make–and easy on the waistline, this will be your new holiday bestie!  Enjoy!


Sweet Potato Pie

Pssst… you may also enjoy  our Roasted Sweet Potato Wedges with Pumpkin Dip, our Pumpkin Spiced Oatmeal Cookie and our Pumpkin Spiced Latte, just to name a few while we’re in the holiday season!

Sweeeeeeeet! Potato Pie

 

Serves 10

 

 

Ingredients

3 small sweet potatoes, roughly 3 ounces each

2 Eggland’s Best eggs (we use Eggland’s Best because they have 25% less saturated fat than ordinary eggs)

2 T. butter, soft

1 T. brown sugar

½ c. skim milk

1 t. vanilla extract

1 t. pumpkin pie spice

½ t. cinnamon

Oil in a spray bottle or non-stick cooking spray

1 9’’ unbaked pie crust

Nonfat whipping cream (optional)

Sweet Potato Pie Morgan LOGO

Sweet_Potato_Pie_ramekins

Directions

  1. Pre-heat the oven to 350F.

 

  1. Using a fork, stab each sweet potato several times in separate spots.

 

  1. Place in the microwave for about 6 minutes (depending on your microwave) or until very soft and a knife can easily go through them.

 

  1. Once fully cooked allow, potatoes to cool for roughly 5-7 minutes or until they are not too hot to handle.

 

  1. Using a potato peeler or knife, remove the skin from the potato and cut the potatoes into chunks.

 

  1. Place potato chunks into a medium bowl and add eggs, butter, brown sugar, milk, vanilla, pumpkin pie spice, and cinnamon. Using a fork or whisk, mix the ingredients together completely.

 

  1. Prepare pie crust according to directions on package. Spray the bottom and sides of the pie pan with non-stick cooking spray or oil and place pie crust in pan. Using a fork, prick bottom of the crust in 3 separate places to prevent bubbles from forming.

 

  1. Pour the sweet potato batter on pie crust evenly. Place in oven for about 20 minutes. Remove pie from oven and stick toothpick or knife in center. If it comes out clean, remove the pie from the oven and allow it to cool. If batter still appears on toothpick or knife, place back in the oven for 5 minutes at a time until toothpick or knife comes out clean.

 

  1. After the pie has cooled, slice it into 10 pieces. If you desire, add whipping cream. Enjoy!

 

Nutrition Facts (per serving without whipping cream): 177 Calories, 9g Fat, 4g Saturated Fat, 21g Carbohydrate, 3 g Protein, 2g Fiber, 133 mg Sodium, 43mg Cholesterol

 

 

The Nutrition Twins work with Eggland’s Best to help  people to pack more nutrients into their diets

 

Sweeeeeeeet! Potato Pie
 
Nutrition Facts (per serving without whipping cream): 177 Calories, 9g Fat, 4g Saturated Fat, 21g Carbohydrate, 3 g Protein, 2g Fiber, 133 mg Sodium, 43mg Cholesterol
Author:
Ingredients
  • 3 small sweet potatoes, roughly 3 ounces each
  • 2 Eggland’s Best eggs (we use
  • Eggland’s Best
  • because they have 25% less saturated fat than ordinary eggs)
  • 2 T. butter, soft
  • 1 T. brown sugar
  • ½ c. skim milk
  • 1 t. vanilla extract
  • 1 t. pumpkin pie spice
  • ½ t. cinnamon
  • Oil in a spray bottle or non-stick cooking spray
  • 1 9’’ unbaked pie crust
  • Nonfat whipping cream (optional)
Instructions
  1. Pre-heat the oven to 350F.
  2. Using a fork, stab each sweet potato several times in separate spots.
  3. Place in the microwave for about 6 minutes (depending on your microwave) or until very soft and a knife can easily go through them.
  4. Once fully cooked allow, potatoes to cool for roughly 5-7 minutes or until they are not too hot to handle.
  5. Using a potato peeler or knife, remove the skin from the potato and cut the potatoes into chunks.
  6. Place potato chunks into a medium bowl and add eggs, butter, brown sugar, milk, vanilla, pumpkin pie spice, and cinnamon. Using a fork or whisk, mix the ingredients together completely.
  7. Prepare pie crust according to directions on package. Spray the bottom and sides of the pie pan with non-stick cooking spray or oil and place pie crust in pan. Using a fork, prick bottom of the crust in 3 separate places to prevent bubbles from forming.
  8. Pour the sweet potato batter on pie crust evenly. Place in oven for about 20 minutes. Remove pie from oven and stick toothpick or knife in center. If it comes out clean, remove the pie from the oven and allow it to cool. If batter still appears on toothpick or knife, place back in the oven for 5 minutes at a time until toothpick or knife comes out clean.
  9. After the pie has cooled, slice it into 10 pieces. If you desire, add whipping cream. Enjoy!

Sweet Potato Soup

While the temperatures outside may spell winter in our neck of the woods – it’s technically still fall and we don’t want to let it go just yet! One of our favorite fall veggies is sweet potatoes. With Thanksgiving right around the corner, there’s no better time to prepare a delish sweet potato dish!

Sweet Potato Soup

The Sweet Potato Low-Down:

They’re uber healthy! Packed with vitamin A, skin protecting beta carotene, and a potassium punch (more than bananas, believe it or not!), they supply 35% Daily Value for vitamin C.

Try this yummy flavor bursting Sweet Potato tip: Simply add cinnamon to a plain baked sweet potato. Instantly it will taste even sweeter—as if you added brown sugar—but without calories, just the blood sugar stabilizing benefits from cinnamon!

And give this recipe a whirl!

 

Psst… looking for more healthy recipes that include fall veggies?  Please feel free to search this site!  And here are a few to try:

Sweet Potato Wedges with Pumpkin Dip

One-Pot Black Bean & Quinoa Chili with Avocados

Quick & Creamy Quinoa with Beans & Spinach

Greek Quinoa Salad,

Pumpkin Soup

Pumpkin Pancakes

Pumpkin Spiced Latte

Sweet_potato_soup

Sweet Potato Soup

Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 1 cup low-sodium, low-fat chicken broth
  • 1 medium sweet potato, peeled and diced
  • 5 large carrots, peeled and sliced
  • 1/2 tbsp ground ginger
  • 1/2 tbsp ground cinnamon
  • 1/2 tbsp ground nutmeg

Directions

  • In large saucepan, heat oil. Add onion and cook about 2-3 minutes or until onions are soft. Add chicken broth and two cups of water. Add sweet potato, carrot, and spices. Bring to a boil, reduce heat. Simmer until vegetables are tender, approximately 15 minutes.
  • Strain vegetables and allow them to cool for about 10 minutes. Place them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. If your blender is small, you may have to do this in a few batches.
  • Pour vegetable puree back into the pan. Stir until thoroughly mixed and smooth throughout. Add salt and pepper to taste if desired.
  • Enjoy!!

Nutrition Facts per serving: 125 calories, 4 g fat, 1 g saturated fat, 100 mg sodium, 20 g carbs, 5 g fiber, 7 g sugar, 3 g protein

For more than 100 delicious recipes and a 10-day Weight Loss Jumpstart and Detox Plan and a GET HEALTHY PLAN, please check out The Nutrition Twins’ Veggie Cure!

 

How do you enjoy sweet potatoes? Fries? Chips? Hashbrowns? Or in soup like this?

 

Sweet Potato Soup
 
Nutrition Facts per serving: 125 calories, 4 g fat, 1 g saturated fat, 100 mg sodium, 20 g carbs, 5 g fiber, 7 g sugar, 3 g protein
Author:
Serves: 4
Ingredients
  • 1 tbsp olive oil
  • 1 medium onion, chopped
  • 1 cup low-sodium, low-fat chicken broth
  • 1 medium sweet potato, peeled and diced
  • 5 large carrots, peeled and sliced
  • ½ tbsp ground ginger
  • ½ tbsp ground cinnamon
  • ½ tbsp ground nutmeg
Instructions
  1. In large saucepan, heat oil. Add onion and cook about 2-3 minutes or until onions are soft. Add chicken broth and two cups of water. Add sweet potato, carrot, and spices. Bring to a boil, reduce heat. Simmer until vegetables are tender, approximately 15 minutes.
  2. Strain vegetables and allow them to cool for about 10 minutes. Place them in a food processor or blender. Puree until smooth, adding a bit of broth if needed. If your blender is small, you may have to do this in a few batches.
  3. Pour vegetable puree back into the pan. Stir until thoroughly mixed and smooth throughout. Add salt and pepper to taste if desired.
  4. Enjoy!!