18 May 2016
in food, health, Main dishes, recipes, Soups
Tags: beans, carrots, chick peas, chicken, lentils, Moroccan, oranges, pulses, soup, spices, stew, sweet potatoes
Vinny’s summer vacation
Summer is in the air and Vinny and I are heading for the great outdoors. That means you won’t likely be hearing from us here again till September rolls around.
We leave you with a one-pot dinner idea that you can make for a crowd over the summer. More
14 Feb 2016
in Breakfast foods, food, health, Holiday foods, recipes
Tags: fiber, heart, nutrition, pancake, sugar, sweet potatoes, Valentine's day, vegetables
Luv U… B mine?
Here’s a terrific treat for the family on a day that celebrates all things close to the heart. It’s terrific because this valentine doesn’t involve candy, but it tastes wonderful, anyway.
My mystery delight involves sweet potatoes. They release their sugar gently, taking their time, so you don’t suffer from sugar spikes associated with refined white sugar that is added to most sweets.
I published this 4 years ago with all the good news about sweet potatoes. But I’ve since updated the photos and made the recipe even easier (there as well as here).
Light and fluffy!
Heart-y sweet potato pancakes
Serves 2 or 3
- 3/4 cup mashed sweet potatoes (1 medium potato boiled until fork tender, then peeled, mashed, and measured)
- 1/4 cup flour (whole grain if possible)
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- pinch of salt
- 3 eggs (omega-3 if possible)
- 1/2 cup buttermilk
- 2 teaspoons liquid oil (coconut, if possible)
- Boil your sweet potato until fork tender. Then peel, mash, and measure. Use 1/4 cup mashed potato per egg, for each person. My recipe serves 3 people from 1 potato.
- In a large bowl, whisk together the flour, baking powder, cinnamon and salt.
- In a separate bowl, whisk the eggs, buttermilk and canola oil. Of course you can use any kind of eggs, milk or oil…. but on a day we are celebrating love, I think we should be as kind to our hearts as we can be with these healthy ingredients.
- Whisk the sweet potato puree into the liquid ingredients. Then stir the wet ingredients into the dry ingredients until they are just blended.
Cooking and Presentation
- To follow through with hearts on Valentine’s Day, spray a large nonstick or cast-iron frying pan with oil and add a dab of butter for flavor. Heat the pan on medium heat until oil sizzles a bit.
- Fill the pan with 1/4-cup scoops of batter. I had room for 3 or 4 at a time. When bubbles rise to the surface of the pancakes, lift a corner and check the underside. When golden brown, flip the cake over, using a spatula. After a minute or three, once the second side is golden as well, flip the cake onto a wooden cutting board.
- Using a heart-shaped cookie cutter, turn each pancake into a love-note for your sweetie. I presented these golden treats with a splash of maple syrup and some berries on the side.
Hey, sweet patootie, I yam keen on you! B mine?
“You are berry cute,” I said. “I think we’re cut out for each other!”
22 Dec 2015
in food, Holiday foods, recipes, Side dishes
Tags: dough, pierogi, pierogies, red peppers, sweet potatoes
Sweet potato perogies are red inside and out
It’s Christmas time again by golly, ’tis the season to be jolly!
It’s also the season to make our Christmas perogies. This week we got right at it. More
30 Oct 2014
in food, Holiday foods, recipes, Soups
Tags: broth, cream, halloween, leeks, presentation, Remembrance Day, sweet potatoes
“It’s called the great pumpkin bowl, Vinny Grette!” Isla tied on her apron furiously, then began pulling out pots and spoons and cream. “For Halloween, we’ll make some creamy soup and dish it up in bowls made from jack-o’lanterns.”
“Awesome!” said Vinny. “My granddad made a wonderful soup he called Vichyssoise.” Vinny’s voice became softer and rang with a little sadness. “But Grandpa used mainly potatoes. The starch in potatoes is a simple molecule that turns into sugar as soon as it hits our stomachs. I haven’t had vichyssoise in ages.”
“I have an idea,” said Isla. “Let’s try the soup with sweet potatoes instead. Orange ones for Halloween. We can call it Vinnyssoise!”
01 Oct 2013
in food, health, Main dishes, recipes, Side dishes, stories
Tags: antioxidants, beans, blood sugar, carbohydrates, eyes, nutrition, sweet potatoes, walnuts, yams
Sweet Patooty dresses for dinner
Sweet potato’s qualities
Our Sweet Patooty is not just another pretty face. There’s so much goodness under her skin, I hardly know where to start. She comes from a large family. There are at least 18 relatives you might meet at the supermarket. All of them bring great qualities to the table. Some have orange or reddish skins, while others are purple-skinned. The purple ones can have white or purple flesh. But we don’t discriminate based on the color of the skin… More
24 Sep 2013
in Breads, Breakfast foods, food, health, recipes, stories
Tags: avoiding sugar, biscuits, blood sugar spikes, diabetes, Greek yogurt, nutrition, scones, sweet potatoes, wheat, whole-grain flour
Flaky, moist and healthy eating.
The sugar quandry
In my last post I came down pretty hard on refined white flour. I was referring to the silky white wheat flour that bakers love to use in cakes and cookies. That’s because upon contact with the acid in our stomachs, refined flour breaks down quickly into the sugar our body uses for energy.
What’s more, refined flour likes to hang out in baked foods with ordinary sugar. Thanks to refined flour plus added sugar, our favorite cakes, cookies and biscuits deliver sugar to our blood stream in double doses. More