Sweet potato-quinoa-black bean burger

Hi guys! The other night I randomly started craving a sweet potato black bean burger…so I googled some recipes to get ideas on what I could put together. This recipe makes 6 hearty burgers and it’s completely VEGAN. It’s also relatively inexpensive to make.

Each burger is about 350 calories. I would suggest eating them with fresh veggies – steamed or roasted – as well as some fresh onions and avocado. Pairing it with a portobello mushroom is also delicious and makes it seem extra “meaty”!

Here is what you will need and what to do:

Ingredients:

  • 1 cup cooked black beans, drained and rinsed
  • 2 sweet potatoes, roasted whole and mashed (skin removed)
  • 1 cup cooked quinoa
  • 1/2 cup chopped pecans
  • 1/2 cup green onion, diced
  • 2 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp chili powder
  • Dash of cayenne pepper, optional
  • Sprinkling of sea salt and black pepper

Method:

To cook the sweet potatoes, place on a baking sheet and roast for about 1 – 1 hour 15 mins at 400 degrees. Remove from oven, let cool, and remove the skin and put in a large bowl. Prep and cook your black beans and quinoa, add to the bowl of the potatoes.

Now add the crushed/chopped pecans, green onion, and your spices. Mix well.

 

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Form the mixture into 6 patties and place on an aluminum lined baking sheet. Bake for 40 minutes total at 375 degrees, flipping the patties once halfway through. Serve over grilled portobello mushroom with red onion and fresh avocado.

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Mexican Chicken Soup with Sweet potatoes (PALEO)

I made this for lunches this past week and OMG it was seriously outstanding. The sweet potatoes added an extra hint of sweetness, naturally, and it really mixed well with the spicy flavors of the soup. You have got to try this out – you won’t be disappointed!  So nutritious too when you include the bone broth – which adds extra protein as well as tons of nutrients and collagen and minerals and flavor! This is great for meal prep! Also, I ended up cooking some jasmine rice and tossed that in with this because I needed a little extra carbohydrate…but you don’t have to add that! It’s perfect without the rice I just needed more calories LOL. #muscles

Ingredients:

  • 4 cloves garlic, minced
  • 1 white onion, diced
  • 2 red bell peppers, chopped
  • 2 green bell peppers, chopped
  • 1 jalapeño pepper, sliced, seeds kept
  • 6 chicken breasts
  • 1 32 ounce container organic bone broth or organic chicken stock
  • 2-3 extra cups of water
  • 4 sweet potatoes, peeled and chopped
  • 1 tbsp cumin
  • 1/2 tbsp chili powder
  • 1/2 tbsp paprika
  • salt, pepper, to taste
  • juice of 1 lime
  • cilantro, 1 large handful, chopped
  • coconut oil(for sautéing)

Method:

Sauté your onions and garlic in coconut oil over medium high heat. Add your spices: cumin, chili powder, paprika, salt, pepper. Stir. Now add the jalapeño, bell peppers and sauté an additional five minutes. Then add the bone broth, plus additional water, and the chicken breasts. Bring to boil and reduce and simmer for about 2 hours.

While this is simmering, prep the sweet potatoes. Preheat oven to 425 and chop the potatoes in equal sizes and drizzle with melted coconut oil, salt, pepper and chili powder. Roast for 30 minutes, tossing once.

At the very end, remove the chicken breasts and place in a large bowl and shred with two forks (should be very easy). Put them back in the pot and add the lime and cilantro and sweet potatoes.

Enjoy! #delicious

Serves 8. Oh and this is only about 14 carbs per serving!

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Clean Sweet Potato Casserole

So easy and delicious! No need to use nasty marshmallows or sugar. My recipe is sweetened by slow roasting the potatoes and adding cinnamon and grassfed butter for a rich, creamy taste! Then I top with lightly sauted pecans OR walnuts – read on for full recipe!!! I am currently working on a FULL Thanksgiving guide for you to use. Thanksgiving does not have to be a time where we completely throw away our clean eating habits. I indulge on all of my clean paleo/slightly primal foods! I will be posting more of my favorite recipes as well as what I look for when I buy a turkey and or a chicken for roasting! It’s so important to ensure the meat we buy is not from factory farms…

INGREDIENTS:

  • 6-8 large sweet potatoes, washed and dried
  • Lots of cinnamon
  • Sea salt
  • Grassfed butter (Kerrygold is what I use)
  • About 1 cup pecans OR walnuts (raw – and no preservatives added)
  • 1/4 cup honey or maple syrup

METHOD:

Preheat oven to 350 degrees and roast the potatoes on a baking sheet for 2.5 hours. Put them on some aluminum foil if you’d like. No need to pierce or anything fancy. Just stick ’em in. The slow roasting is what caramelizes the insides. Remove potatoes from oven and let them cool before attemting to peel off the skins and put the insides in a large bowl.  Add about 2 tablespoons grassfed butter, 2 teaspoons cinnamon, and 1 tsp sea salt and mix well. Take a large baking dish and grease the insides with more grassfed butter and spoon your sweet potato mash inside. Now prepare the nuts. Heat some butter in a skillet and add your nuts and saute for a few minutes. Now add either the honey or maple syrup and cook for about 8 minutes until caramelized. Pour this mixture on top of the sweet potato dish and put in the oven and bake for about 15-20 minutes at 350 degrees.

That’s it!! So easy and so delicious! This serves about 8.

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Paleo: Meat & Potato Casserole

Mmmmmm happy Monday. What better way to finish a Monday than with a delicious, warming casserole with some of my favorite ingredients. This has veggies, meat and a healthy carb (sweet potatoes, duh) so feel free to indulge on this meal and not feel a bit of guilt. Sweet potatoes are so good for you and do not cause inflammation like a lot of other grains (most grains) so I eat these as often as I want! I also used 1/2 ground turkey for this dish to cut the fat just a little! Nothing wrong with grassfed beef fat, but, I like to mix it up sometimes.

INGREDIENTS:

  • 1 lb grassfed beef
  • 1 lb ground turkey
  • 3-4 medium to large sweet potatoes, peeled and sliced into thin circles
  • 1 white onion, diced
  • 6 cloves garlic, diced
  • 1 head cauliflower, riced (use cheese grater and “rice” into a large bowl)
  • 5 eggs, whisked
  • 1/2 tbsp adobo sauce
  • 1/2 tbsp garlic powder
  • 2 tsp paprika
  • 1 tbsp chili powder
  • 1 tsp oregano
  • sea salt and pepper to taste
  • 2 tbsp grassfed butter
  • Olive oil

METHOD:

Preheat oven to 400 degrees. Peel and slice your sweet potatoes very thin and toss in a bowl with some olive oil, sea salt, pepper, chili powder and paprika. Arrange half of them in a large glass baking dish. Now, heat a dab of coconut oil in a large skillet (I use an XL cast iron) and saute your onions and garlic and then add your meat. Cook for 5-6 minutes before adding your spices and adobo sauce. Add the cauliflower last after the meat looks cooked and mix well. Now, pour this mixture into a large bowl and add the whisked eggs and stir. Now begin the layers of the casserole: add a layer of the beef mixture, a layer of potatoes, and another layer of beef, and another layer of potatoes. Be sure to finish with a layer of potatoes on top. Bake covered in foil for 50 minutes. Enjoy!

Serves 8. 

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Sweet Potato Black Bean Chili (vegetarian, primal)

One of my favorite things about fall is CHILI and soup! This is a great recipe because the ingredients are SO inexpensive, it’s easy to make, and the flavors are so good. Make this on Sunday to eat on for lunch all week! It makes about 6 hearty servings. You can always freeze leftovers if there are any. As always, try to shop local or buy organic when possible – at least for the tomatoes!

INGREDIENTS:

  • 4 sweet potatoes, peeled and chopped into small cubes
  • 2 cans drained, rinsed black beans
  • 1 28 ounce can of diced tomatoes (I chose fire roasted, organic)
  • 1 white onion, diced
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 jalapeno pepper, sliced (leave seeds in for spice)
  • 4 cloves garlic, minced
  • Spices: 1 tablespoon cumin, 2-3 tablespoons chili powder, 1/4 teaspoon oregano, 1/2 teaspoon cocoa, dash of cinnamon and red pepper flakes, chipotle pepper, sea salt

METHOD:

First preheat your oven and roast your sweet potatoes at 425 for about 35 minutes or so, tossing once halfway (season with either olive oil or coconut oil, sea salt, chili powder, cinnamon; my usual seasonings). Remove and let cool.

While potatoes are roasting, get the rest of the chili together. Put some olive oil or coconut oil or grassfed butter in a large pot and add your onions and garlic. Cook for a few minutes until translucent and then add the rest of your peppers. Stir well and add all of your spices. Then add the large can of tomatoes (do not drain the juices!). Add a few cups of water, stir, and bring to a boil. Then add your drained, rinsed black beans and reduce to a steady simmer. Cook covered for 30 minutes. Last but definitely not least, add your sweet potatoes. Cook an additional 10 minutes more on low and then serve with cilantro or a dollop of organic plain greek yogurt or grassfed cheddar, or nothing at all! It’s delicious any way you want! Again, this serves about 6.

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GROUND BEEF STIR FRY WITH EGG AND SWEET POTATO

This was a creation because it includes some of my FAVORITE foods on the planet! It’s also super easy to prepare and requires few ingredients and the flavor explosion in your mouth is for real!

INGREDIENTS (serves 2):

METHOD:

  1. Prepare sweet potato fries as my instructions from previous blog.
  2. When they are almost done, get your beef and onion ready.
  3. Heat a large cast iron skillet with some coconut oil and add your onion and let it saute for a few minutes before adding your beef and all of your seasonings – 1-2 tsp paprika, 1 tsp garlic powder, dashes of sea salt and pepper and 1 tsp chili powder.
  4. Cook over medium high heat until brown.
  5. Then reduce heat to about low and crack 2 eggs on top of beef and onion and cover with a lid. Let cook until the egg looks about done – 3-4 minutes or so.
  6. Remove from heat, place fries on two plates and top with the beef, onion, and egg! It should look similar to the below. Please serve with EXTRA VEGGIES (always) on the side.

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Twice baked sweet potatoes with veggies & bacon

As you know, sweet potatoes are like my favorite thing on this planet! I also love bacon in moderation. I was getting bored with the typical baked sweet potato and chicken lunch so I decided to spice things up and mix in some bacon and stuff my veggies IN my sweet potato! I ended up with way too many veggies to fit inside the potato, but that’s ok! More veggies is never a bad thing.

INGREDIENTS:

  • As many sweet potatoes as you’d like (I used 5 but should have done more!)
  • 5 pieces nitrate/nitrite free bacon (look for bacon cured only with salt-no chemicals added)
  • Veggies of choice: I used 1 bag brussels, chopped and sliced in half, 3 large heads of broccoli, chopped, and a few carrots, peeled and sliced
  • Spices: sea salt, pepper, garlic powder, red pepper flakes

METHOD:

Pre-heat oven to 400 and once preheated put your potatoes (washed and dried) in and set timer for 1 hour and ten minutes. Now take your bacon and cut into pieces and cook on the stove over medium high heat, set aside when finished. Next take all your veggies (already cut and rinsed if desired – I rinse my broccoli but not my brussels) and cook them over medium-low(ish) heat with the oil/fat leftover from the bacon. Cook for about 10-15 minutes until they’ve cooked down slightly and add all of your spices as well.

Remove sweet potatoes from oven after they are done (1 hour and 10 mins is the perfect time I have found) and let cool. Slice them open and scrape all the insides out and put into large bowl. Mix well with the veggies and re-stuff the potato skins. Top each with bacon and bake about 15-20 minutes longer in the oven at 400.

ENJOY! If you have too many veggies to fit into the potatoes, just place in a side baking dish and bake them and eat them just the same. Still delicious. I made tons because this was my meal prep/lunches for the week!

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