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Recipes

Roasted Brussels Sprouts – Quick and Easy

Roasted Brussels Sprouts – Quick and Easy

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Side Dish
Servings 6
Calories

Ingredients
  

  • 1 1/2 pounds brussels sprouts
  • 2 TBS olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 TBS balsamic vinegar

OPTIONAL INGREDIENTS:

  • 1/2 medium onion sliced into thin half moons
  • nuts or dried cranberries added in final 5 minutes of baking

Instructions
 

  • Preheat oven to 425 degrees F.
  • Line a large baking sheet with aluminum foil or parchment paper for easy cleanup.
  • If Brussels sprouts are still attached to the large stalk, “pop” them off with your thumb.
  • Rinse Brussels sprouts well and shake or pat with towel to remove extra water. Cut off tough stems and slice sprouts in half lengthwise. Quarter extra-large sprouts so that all cut sprouts are roughly the same size for even cooking.
  • Place cut sprouts in a medium bowl, including any loose leaves, which will get extra crispy when roasted. If using optional sliced onion, add now. Add 1 1/2 to 2 TBS olive oil, salt and pepper to the bowl. Toss well to combine.
  • Transfer bowl contents to the baking sheet and spread out in a single layer. Cook for 10 to 15 minutes and stir. Then cook for another 10 to 15 minutes, checking frequently. When sprouts are nearly done (turning nicely brown and caramelized), drizzle with up to 1 TBS balsamic vinegar and return to oven for 5 minutes more minutes. Finished Brussels sprouts should be charred on the outside and tender inside with a nutty flavor.
  • Serve warm and enjoy!

Video

Notes

NUTRITION:
Per serving (1/6 of recipe) with optional onion: Calories 95; Total Fat 5g ; Sat Fat 1g; Sodium 226mg; Carbs 12g; Fiber 5g; Total Sugars 3g; Added Sugars 0g; Protein 4g; Vit D 0mcg; Calcium 52mg; Iron 2mg; Potassium 460mg; Vit C 162%DV; Vit K 255%DV.
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Roasted Pumpkin Soup

Roasted Pumpkin Soup

Adapted from CookieandKate.com
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Main Course, Side Dish, Soup
Servings 6
Calories

Ingredients
  

  • 3 Tablespoons olive oil divided
  • 4 lb pumpkin One 4 pound sugar pie pumpkin or other baking pumpkin*
  • 1 large onion (yellow) rough chopped
  • 4 large garlic cloves (or 6 medium) finely chopped
  • 4 cups vegetable broth (32 ounces) low-sodium
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/8 teaspoon cloves
  • 1 dash cayenne pepper optional
  • black pepper a few shakes
  • 1/2 cup coconut milk cream, or milk of your choice
  • 2 tablespoons maple syrup or honey
  • Optional: 1/4 cup roasted pepitas green pumpkin seeds

Instructions
 

  • Preheat oven to 425 degrees F and line a baking sheet with parchment paper or foil for easy cleanup. Carefully cut the pumpkin into 4 equal pieces and scoop out the seeds. You won't need the seeds for this recipe.
  • Brush 1 tablespoon olive oil over pumpkin flesh and place the quarters, cut sides down, onto baking sheet. Roast for 35 to 45 minutes, until the orange flesh is easily pierced with a fork. Set aside to cool for a few minutes.
  • Meanwhile, heat the remaining 2 tablespoons olive oil in a large pot over medium heat. Add onion and garlic to the pot. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
  • Peel skin off of the cooled pumpkin quarters and discard the skin. Roughly mash the pumpkin flesh with a potato masher.
  • Add the pumpkin flesh and vegetable broth to the pot. Stir in the salt, cinnamon, nutmeg, cloves, cayenne pepper (if using) and black pepper. Bring the mixture to a boil, then reduce heat and simmer for about 10 to 15 minutes, to give the flavors time to meld.
  • Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Use an immersion blender, potato masher or regular blender (see note below) to blend the soup until smooth. Taste and adjust as necessary.
  • Ladle the soup into bowls. Sprinkle pepitas (optional) or a dusting of cinnamon on top and enjoy!

Video

Notes

You may substitute 2 to 3 cans (15 oz each) of pumpkin puree (not pumpkin pie filling) for the fresh, roasted pumpkin. Just skip steps 1 and 2 and add the canned pumpkin in step 5.
If using a regular blender, work in batches. Transfer some soup into the blender, leaving plenty of extra room for the hot soup to expand. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from escaping steam. Puree the mixture until smooth. Transfer pureed soup to a serving bowl and repeat process.
NUTRITION:
Per serving (1/6 of total). Calories 163; Total Fat 10.5g; Sat Fat 4.1g; Sodium 286mg; Potassium 443mg; Total Carbs 18g; Fiber 2g; Total Sugars 10g; Added Sugar 4g; Protein 2g; Calcium 51mg; Vit A 276% DV; Vit B2 16% DV; Copper 22% DV; Manganese 28% DV
Keyword pumpkin
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Purely Pumpkin Bread

Purely Pumpkin Bread

Adapted from CookieandKate.com
Prep Time 10 minutes
Cook Time 55 minutes
Cooling Time 30 minutes
Total Time 1 hour 35 minutes
Course Side Dish, Snack
Servings 12
Calories

Ingredients
  

  • cup oil
  • ½ cup honey or maple syrup
  • 2 eggs
  • 1 cup pumpkin purée * see notes
  • ¼ cup milk of your choice, or water
  • 1 ½ teaspoons pumpkin spice blend * see notes
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • 1 ¾ cups flour white whole wheat or regular all-purpose
  • Optional: ½ cup mix-ins like chopped nuts dried fruit or chocolate chips
  • Pinch cinnamon ground, for sprinkling on top

Instructions
 

  • Preheat oven to 325 degrees F and grease a 9×5-inch loaf pan.
  • In a large bowl, beat the oil and honey together with a whisk. Add the eggs and whisk until blended.
  • Add the pumpkin purée, milk, pumpkin spice, baking soda, vanilla and salt, and whisk to blend. Lastly, stir in the flour, until just combined. Some lumps are ok! If you’re adding any optional mix-ins, gently fold them in now.
  • Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon.
  • Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let bread cool in the loaf pan for 10 minutes, then carefully transfer bread to a cooling rack for 20 minutes before slicing.

Video

Notes

  • Use canned pumpkin purée (not pumpkin pie filling).
    Or, make your own purée as follows: wash, then quarter a 3-4 pound baking pumpkin (sugar pie or other variety). Scoop out seeds and brush the flesh with oil. Place, cut side down, on a parchment or foil-lined baking sheet. Roast at 425 degrees F for 35 minutes, or until flesh is easily pierced with a fork. Cool, scoop out flesh and mash to make delicious, homemade pumpkin purée.
  • Make your own pumpkin spice blend:
    ½ tsp cinnamon, ½ tsp ginger, ¼ tsp nutmeg, and ¼ tsp allspice or cloves.
  • For muffins, grease a 12-cup muffin tin. Use same recipe, but reduce baking time to 20-25 minutes total.
NUTRITION:
Per serving (1/12 of loaf) without optional add-ins. Calories 171; Total Fat 7.6g; Sat Fat 1.1g; Sodium 218mg; Potassium 113mg; Total Carbs 24g; Fiber 2g; Total Sugar 9g; Added Sugar 8g; Protein 4g; Calcium 37mg; Vit A 71% DV; Vit B2 17% DV; Manganese 19% DV.
Keyword pumpkin
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Quick Cucumber Pickles

Quick Cucumber Pickles

Course Snack
Servings 6
Calories 27.3 kcal

Ingredients
  

  • 4 medium cucumbers
  • ¼ cup white vinegar
  • 2 teaspoons sugar
  • ¼ teaspoon salt
  • 1/4 teaspoon ground black pepper
  • ¼ teaspoon red pepper flakes
  • ½ small red or white onion sliced thin

Instructions
 

  • Wash the cucumbers but do not peel. Slice the cucumbers ¼-inch thick.
  • In a bowl, stir together the vinegar, sugar, salt, black pepper and red
  • pepper flakes. Stir until the sugar is dissolved.
  • Add the cucumber and sliced onion to the bowl. Toss well, then cover and refrigerate.
  • Let marinate for a couple of hours before serving, turning occasionally.

Video

Notes

Nutrition Facts:
Calories: 53, Fiber 2.5g, Protein 1.4g, Sugars 8g, Carbs 13g, Sodium 5mg, Calcium 36mg, Potassium 315mg, Magnesium 28mg
Try some variations on the basic recipe—
1) Make a traditional pickle: reduce the sugar to ½ teaspoon, add ¼ cup
chopped fresh dill and 1 teaspoon finely chopped fresh garlic.
2) Make an Asian-inspired pickle: add ½ bell pepper cut in thin slivers, 1 medium carrot sliced thin, and 2 teaspoons finely chopped fresh ginger.
Nutrition Facts
Quick Cucumber Pickles
Amount per Serving
Calories
27.3
% Daily Value*
Fat
 
0.2
g
0
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
101.6
mg
4
%
Potassium
 
195.6
mg
4
%
Carbohydrates
 
5.2
g
2
%
Fiber
 
1.1
g
4
%
Sugar
 
3.6
g
Protein
 
0.9
g
2
%
Vitamin A
 
121.2
µg
13
%
Vitamin C
 
5
mg
6
%
Vitamin K
 
9.6
µg
8
%
Calcium
 
20.9
mg
2
%
Iron
 
0.3
mg
2
%
Added Sugar
 
1.33
g
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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Watermelon and Peach Gazpacho

Watermelon and Peach Gazpacho

Course Main Course, Side Dish, Soup
Servings 6
Calories 82 kcal

Ingredients
  

The Base:

  • 2 cups tomatoes coarsely chopped ripe
  • 2 cup watermelon coarsely chopped pitted
  • 1/2 peppers medium, red bell pepper
  • 2/3 cucumber large, peeled and cut into chunks
  • 2 scallions green parts only, cut into several pieces
  • 1 handful cilantro or parsley sprigs
  • 1 hot chili pepper small fresh hot chili pepper, serrano, jalapeño, or the like, seeded and minced or dried hot red pepper flake to taste

To finish the soup:

  • 1/3 cucumber large, peeled and finely diced
  • 1 cup cherry tomatoes or grape tomatoes, red and/or yellow, halved
  • 2 cups watermelon finely diced pitted
  • 2 peaches medium ripe, or nectarines
  • 1 lemon Juice of 1/2 to 1 lemon (or lime) to taste
  • Salt and freshly ground pepper to taste
  • Fresh thyme sprigs or other fresh herb for garnish optional

Instructions
 

  • Place the first six (base) ingredients in a food processor.
  • Puree until fairly smooth.
  • Transfer the puree to a serving container.
  • Add the remaining ingredients and stir together.
  • Cover and refrigerate for at least an hour before serving.
  • Garnish each serving with thyme or other fresh herbs, if desired.

Video

Notes

Nutrition Facts:
Calories 67, Carbs 16g, Sugar 13g, Calcium 25mg, Potassium 496mg, Sodium 104 mg, Vit C 42 mg, Vit A 1767 IU, Fat 0.5g
Nutrition Facts
Watermelon and Peach Gazpacho
Amount per Serving
Calories
82
% Daily Value*
Fat
 
0.6
g
1
%
Saturated Fat
 
0.1
g
1
%
Sodium
 
9.6
mg
0
%
Potassium
 
529.3
mg
11
%
Carbohydrates
 
19.7
g
7
%
Fiber
 
3.2
g
11
%
Sugar
 
14.5
g
Protein
 
2.6
g
5
%
Vitamin A
 
1777.5
µg
198
%
Vitamin C
 
59.5
mg
66
%
Vitamin K
 
21.4
µg
18
%
Calcium
 
32.4
mg
2
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Eggplant Fan with Tomato and Mozzarella

Eggplant Roasted Stuffed

Eggplant Fan With Tomato And Mozzarella

Adapted from MC2CreativeLiving.com
Prep Time 1 hour
Cook Time 1 hour
Total Time 2 hours
Course Main Course
Servings 4
Calories 122 kcal

Ingredients
  

  • 1 eggplant (large)
  • 2 Tbs. Olive oil
  • 2 tomatoes medium, cut into 1/2" thick slices
  • mozzarella cheese shavings, about 14 cup
  • 2 cloves garlic minced
  • 5 basil leaves rough chopped, or 1 tsp. dried
  • 1 tsp. dried oregano + other seasonings as desired
  • salt and pepper to taste
  • 1/4 cup dried breadcrumbs or panko
  • freshly chopped parsley and/or chives to garnish optional

Instructions
 

  • Cut the eggplant lengthwise (about 1/2 an inch thick) making sure each slice is still attached to the stem.
  • Salt the inside of the eggplant generously (both sides of each slice) and place the eggplant in a colander. Let stand for about 1 hour (this removes the excess water in the eggplant).
  • Rinse the eggplant under cold water to remove all of the salt. Pat dry each slice of the eggplant.
  • Place the eggplant on a cookie sheet lined with parchment paper (fan it out as much as possible). Brush each slice with olive oil.
  • In between each eggplant slice, insert tomato slices, mozzarella, garlic, basil, spices and bread crumbs.
  • Bake in a preheated oven at 400 degrees F for one hour. Top with optional garnish and enjoy!

Video

Notes

Nutrition:
Per serving (1/4 of recipe). Calories 158; Total Fat 8.6g; Sat Fat 1.8g; Sodium 141mg; Total Carbs 18g; Fiber 6g; Total Sugar 8g; Added Sugar 0g; Protein 5g; Potassium 587mg; Vit A 32% DV; Vit K 50% DV; Manganese 24% DV.
Nutrition Facts
Eggplant Fan With Tomato And Mozzarella
Amount per Serving
Calories
122
% Daily Value*
Fat
 
7.6
g
10
%
Saturated Fat
 
1.1
g
6
%
Sodium
 
33.5
mg
1
%
Potassium
 
423.5
mg
9
%
Carbohydrates
 
13.2
g
4
%
Fiber
 
4.9
g
18
%
Sugar
 
6
g
Protein
 
2.4
g
5
%
Vitamin A
 
586
µg
65
%
Vitamin C
 
11.4
mg
13
%
Vitamin K
 
22.8
µg
19
%
Calcium
 
45.7
mg
4
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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Eggplant Dip (Baba Ganoush)

Eggplant

Eggplant Dip (Baba Ganoush)

Adapted from PAVeggies.org
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Appetizer
Servings 8
Calories 99.9 kcal

Ingredients
  

  • 2 pounds eggplant roughly 2 small-to-medium eggplants
  • 1/4 cup lemon juice freshly squeezed, about 1 lemon
  • 1/4 cup tahini ground sesame seed paste
  • 3 cloves garlic minced
  • 3 tsp. olive oil divided
  • Salt to taste
  • 2 Tbs. parsley fresh, chopped for garnish (optional)
  • 2 tsp. sesame seeds toasted, for garnish, optional
  • Dash of ground cumin and/or smoked paprika optional

Instructions
 

  • Preheat oven to 425 degrees F. Line a large, rimmed baking sheet with parchment paper, or oil pan lightly.
  • Halve the eggplants lengthwise and brush cut sides lightly with 2 tsp. olive oil. Place in pan, cut sides down, and roast eggplants until the interior is very tender and the skin is collapsing (about 35 minutes). Set aside to cool.
  • Flip the eggplants over and scoop out the flesh with a large spoon and discard the skin. Place flesh into a strainer to drain for a few minutes and remove extra moisture. Transfer to a cutting board and rough chop.
  • Place chopped eggplant in a mixing bowl or blender for the final mixing. Add lemon juice, tahini, garlic cloves and salt. Mash vigorously with a large fork (mixing bowl) or pulse several times (blender) to combine ingredients. The final consistency should be smooth, not runny, with some texture.
  • Transfer to a serving bowl and drizzle with remaining 1 tsp. of oil. Add optional spices for a smoky taste and garnish with sesame seeds and parsley (also optional). Serve with warmed pita and/or sturdy, raw veggies.

Video

Notes

Serving suggestions:
Toasted pita wedges, carrot sticks, sweet pepper strips, cucumber slices, etc.
Nutrition:
Per serving (1/8 of recipe). Calories 104; Total Fat 6.5g; Sat Fat 0.9g; Sodium 32mg; Total Carbs 11g; Fiber 5g; Total Sugar 5g; Added Sugar 0g; Protein 3g; Potassium 380mg; Copper 28% DV; Manganese 21% DV.
Nutrition Facts
Eggplant Dip (Baba Ganoush)
Amount per Serving
Calories
99.9
% Daily Value*
Fat
 
6.7
g
9
%
Saturated Fat
 
0.9
g
5
%
Sodium
 
5.9
mg
0
%
Potassium
 
317.8
mg
7
%
Carbohydrates
 
9.5
g
3
%
Fiber
 
3.9
g
14
%
Sugar
 
4.2
g
Protein
 
2.8
g
6
%
Vitamin A
 
110.3
µg
12
%
Vitamin C
 
7.4
mg
8
%
Vitamin K
 
21.5
µg
18
%
Calcium
 
36.2
mg
3
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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Radish Salsa with Black Bean Tacos

Radishes and Bean Tacos

Radish Salsa with Black Bean Tacos

Adapted from ACoupleofCooks.com
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Servings 4
Calories 484.9 kcal

Ingredients
  

For the Radish Salsa

  • 12 radishes 1 bunch, about 12 radishes
  • 4 green onions
  • ½ to 1 jalapeño pepper
  • 3 tablespoons cilantro chopped
  • 4 tablespoons lime juice about 2 limes
  • 1 1/2 tablespoons olive oil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon fresh ground black pepper

For the Black Bean Tacos

  • 1 tablespoon olive oil
  • 1 garlic clove
  • 1 15- ounce black beans 1 15 oz can, low sodium (or 1 1/2 cups cooked)
  • 1/4 teaspoon kosher salt
  • cilantro leaves torn, for serving
  • 1/4 teaspoon fresh ground black pepper
  • 12 corn tortillas small
  • 3/4 cup feta cheese crumbles

Instructions
 

For the radish salsa:

  • Thinly slice and quarter the radishes. Thinly slice the green onions. Seed and dice the jalapeño pepper (be sure to keep the juice away from the eyes). Chop the cilantro.
  • Mix the cilantro with radishes, green onions, jalapeño pepper, lime juice, olive oil, kosher salt and fresh ground black pepper.
  • Note, the radish salsa can become watery as it sits, so it’s best served about 10 minutes after preparation, using a slotted spoon.

For the black beans:

  • Mince the garlic.
  • In a medium pot, heat 1 tablespoon olive oil. Add garlic and sauté for 1 to 2 minutes until the garlic is fragrant and barely starting to brown.
  • Add the black beans along with the can liquid (add 1/4 cup water if using beans without liquid), several sprigs of cilantro, and 1/4 teaspoon each kosher salt and black pepper.
  • Bring to a boil, then simmer 15 minutes until the liquid condenses.

Char the tortillas:

  • If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.

To serve:

  • Place the beans in the middle of a tortilla, top with radish salsa, feta cheese crumbles, and cilantro.

Video

Notes

Nutrition:
Per serving (3 tacos). Calories 412; Total Fat 17g; Sat Fat 5.3g; Sodium 501mg; Total Carbs 54g; Fiber 12g; Total Sugar 3g; Added Sugar 0g; Protein 14g; Potassium 522mg; Folate 30% DV; Phosphorus 34% DV.
Nutrition Facts
Radish Salsa with Black Bean Tacos
Amount per Serving
Calories
484.9
% Daily Value*
Fat
 
17.7
g
23
%
Saturated Fat
 
5.9
g
30
%
Sodium
 
648.7
mg
28
%
Potassium
 
661.8
mg
14
%
Carbohydrates
 
66.3
g
22
%
Fiber
 
15.4
g
55
%
Sugar
 
2.9
g
Protein
 
19
g
38
%
Vitamin A
 
312.1
µg
35
%
Vitamin C
 
16.8
mg
19
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
32.3
µg
27
%
Calcium
 
244.1
mg
19
%
Iron
 
3.8
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword radish, radishes
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Pan-Braised Radishes and Greens

Radishes Braised

Pan-Braised Radishes and Greens

Developed by Deborah Madison
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Side Dish
Servings 4
Calories 44.4 kcal

Ingredients
  

  • 24 radishes 2 large bunches of radishes and their greens
  • 1 shallot or 1/4 small sweet onion
  • 4 tsp. butter divided
  • water
  • 1 tarragon 1 bunch fresh, or 1/2 tsp. dried
  • salt and pepper to taste
  • splash of vinegar

Instructions
 

  • Trim the greens from the radishes, leaving a bit of the green stem intact. Place greens and radishes in a large bowl of cold water and let soak for at least five minutes. Remove greens and set in a colander to drain. Dry off radishes and slice in half. Note: Quarter larger radishes; leave small one’s whole.
  • Bring juices to a simmer, and reduce until no more than a quarter cup remains. Add a teaspoon more of butter and stir to incorporate it with the juices.
  • Finely chop the tarragon and add it to the bowl. Pour reduced juices over top and toss to coat. Taste. Add more salt and pepper if necessary. Add a small sprinkling of vinegar for a touch of brightness, if necessary. Enjoy!

Video

Notes

NUTRITION:
Per serving (1/4 of recipe). Calories 55; Total Fat 3.8g; Sat Fat 2.4g; Sodium 102mg; Total Carbs 3g; Fiber 1g; Total Sugar 2g; Added Sugar 0g; Protein 0g; Potassium 229mg.
Nutrition Facts
Pan-Braised Radishes and Greens
Amount per Serving
Calories
44.4
% Daily Value*
Fat
 
4
g
5
%
Saturated Fat
 
2.5
g
13
%
Sodium
 
45.5
mg
2
%
Potassium
 
76.8
mg
2
%
Carbohydrates
 
2
g
1
%
Fiber
 
0.6
g
2
%
Sugar
 
0.9
g
Protein
 
0.4
g
1
%
Vitamin A
 
123.2
µg
14
%
Vitamin C
 
4.1
mg
5
%
Vitamin D
 
0.1
µg
1
%
Vitamin K
 
0.7
µg
1
%
Calcium
 
8.8
mg
1
%
Iron
 
0.2
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword radish, radishes
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Crispy Baked Sweet Potato Fries

Sweet Potato Fries with Dip

Crispy Baked Sweet Potato Fries

Adapted from CookienandKate.com
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Side Dish
Servings 4
Calories 264.5 kcal

Ingredients
  

  • 2 pounds sweet potatoes about 3 medium potatoes
  • 1 tablespoon cornstarch
  • 1/2 teaspoon fine sea salt
  • 2 tablespoons extra-virgin olive oil
  • Optional spices: freshly ground black pepper cayenne pepper and/or garlic powder

Instructions
 

  • Preheat oven to 425 degrees F. Line 2 large, rimmed baking sheets with lightly-oiled parchment paper.
  • Wash sweet potatoes and cut them into fry-shaped pieces about 1/4″ wide and 1/4″ thick. Try to cut them into similarly sized pieces so that fries will bake evenly.
    Cut Sweet Potatoes
  • Place fries in large bowl and sprinkle with cornstarch and salt. Toss until the fries are lightly coated in powder. Then drizzle the olive oil over the fries and toss until the fries are evenly coated in oil. If any powdery spots remain, use your fingers to rub visible cornstarch into the fries .
  • Arrange your fries in a single layer in each pan and don’t overcrowd, otherwise they will never crisp up. Bake for 20 minutes, then flip the fries so they can cook on all sides. Rotate pans and swap places on oven racks.
  • Bake for another 10 to 15 minutes, or until the fries are crispy. You’ll know they’re almost done when the surface of the fries change from shiny orange to a more matte, puffed-up texture. Keep a close eye on them.
    Crispy Baked Sweet Potato Fries
  • Toss the baked fries with seasonings, to taste. Serve warm . If a dipping sauce is desired, see below.

Video

Notes

NUTRITION:
Per serving (1/4 of sweet potato recipe). Calories 262; Total Fat 6.9g; Sat Fat 1.0g; Sodium 417mg; Total Carbs 47g; Fiber 7g; Total Sugar 10g; Added Sugar 0g; Protein 4g; Potassium 764mg; Calcium 5%DV; Vit A 1074%DV; Vit B5 36%DV; Vit B6 28%DV.
SRIRACHA DIPPING SAUCE:
Naked sweet potato fries taste great. But if you prefer a simple dipping sauce, combine the following 3 ingredients in a small bowl and top with a scant dusting of cayenne pepper for color. 1/4 cup sour cream or Greek yogurt 1/4 cup mayonnaise 1 and 1/2 tsp. Sriracha sauce or other flavorful hot sauce.
Nutrition Facts
Crispy Baked Sweet Potato Fries
Amount per Serving
Calories
264.5
% Daily Value*
Fat
 
7.1
g
9
%
Saturated Fat
 
1
g
5
%
Sodium
 
415.7
mg
18
%
Potassium
 
764.3
mg
16
%
Carbohydrates
 
47.5
g
16
%
Fiber
 
6.8
g
24
%
Sugar
 
9.5
g
Protein
 
3.6
g
7
%
Vitamin A
 
32175.6
µg
3575
%
Vitamin C
 
5.4
mg
6
%
Vitamin K
 
8.3
µg
7
%
Calcium
 
68
mg
5
%
Iron
 
1.4
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword potato, sweet potato
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