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Sweet Potato Balls Recipe – Phase 3

This Sweet Potato Balls recipe is for all potato-lovers out there. Mouthwatering, appetizing, and very easy to make. So roll up your sleeves, bring out the cooking wares, and let’s start cooking.

Sweet Potato Balls Recipe - Phase 3

Yield: 10-12; Serving: 4

Ingredients:

  • 1 cup cooked and mashed sweet potatoes (about 2 medium size potatoes)
  • 1 cup packed grated beetroot (about 2 medium sized beetroots)
  • 1 large onion, finely chopped
  • 2 green chilies, finely chopped
  • 1 clove garlic, finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • a small bunch of chopped coriander leaves
  • 1/4 cup almond flour
  • Salt to taste
  • 1 cup Olive Oil

Instructions:

  1. Heat a teaspoon of oil in a heavy bottomed pan; add in the chopped onions and garlic. Saute until the onions are translucent and soft. At this stage, add in the grated beetroot, turmeric powder, salt and cumin powder.
  2. Cover the pan and simmer on low heat until the beetroot has turned soft.
  3. Turn off the heat and allow the mixture to cool completely. Once cooled, add in the almond flour, mashed sweet potatoes, coriander leaves and green chilies. Check the salt levels and combine all the ingredients well.
  4. Make small lemon sized balls and keep aside.
  5. Place the balls in a baking tray and into the preheated oven (200 C). Bake for about 30 minutes or until you see the balls beginning to turn brown/golden.
  6. Prick the balls with a toothpick to check if it comes out cooked and not raw.
  7. Turn the oven off and serve the balls with your favorite FMD compliant sauce.

Baked Chicken with Lemon and Sweet Potatoes – Phase 3

If you and your lover are fond of eating chicken as your main dish, then why don’t you try to cook this new chicken recipe that taste like Italy? This delectable recipe will help make your Valentine’s day extra special!

Baked Chicken with Lemon and Sweet Potatoes - Phase 3

This Baked Chicken with Lemon and Sweet potatoes are heavily seasoned with spice and herbs to add rich flavor to your favorite chicken meal. Topped with starchy sweet potatoes to complete your dinner.

Ingredients: 

  • 1 whole chicken
  • 1 bunch fresh basil leaves
  • 2 lemons
  • 5 clove garlic
  • 2 scallions
  • sea salt
  • Freshly ground pepper
  • 1¾ lb. small to medium sweet potatoes
  • 2 tbsp. extra-virgin olive oil
  • ½ bunch fresh parsley leaves

Directions: 

  1. Preheat oven to 450 degrees F with rack set in middle. Remove any excess fat around chicken cavities and discard; rinse chicken and pat dry, inside and out.
  2. In a small bowl, combine basil,  lemon zest, garlic, and scallions.
  3. Season chicken (inside and out) with salt and pepper, then tie legs together with kitchen string.
  4. In a large bowl, toss sweet potatoes with oil, 1/2 teaspoon salt, and enough pepper to coat well. Cut reserved lemon into quarters and set 3 aside.
  5. Heat roasting pan in oven for 10 minutes. Remove; then put sweet  potatoes and any oil left in bowl into pan, keeping potatoes in a single layer and pushed to edges to make room for chicken. Place chicken in pan, breast-side up.
  6. Roast chicken for 20 minutes, then remove pan from oven and turn bird breast-side down. Continue to roast for 20 more minutes, then remove pan from oven and turn bird breast-side up again. Sprinkle parsley over potatoes, then stir to coat with pan drippings. Squeeze reserved lemon over chicken and put rinds into pan. Continue to roast until juices of chicken run clear when thigh is pierced with a fork, or an instant-read thermometer inserted in breast reaches 160°F, 20 to 30 minutes.
  7. Remove pan from oven; let chicken rest for 15 minutes before transferring to a cutting board. Let rest for 5 more minutes, then carve. Spoon pan juices over chicken; serve with sweet  potatoes and roasted lemon.

Sweet Potato Chips with Black Olives – Phase 3

Featuring a quick, easy and delectable appetizer this Halloween season, Sweet Potato Chips with Black Olives would bring a spooky feel in your kitchen but guaranteed to add fun! This appetizer is only made with 5 main, simple ingredients.

Sweet Potato Chips with Black Olives - Phase 3

Ingredients:

  • 2 medium sweet potatoes, unpeeled
  • 1/4 cup olive oil, divided
  • 1 cup pitted black olives
  • 3 scallions
  • Pinch of Stevia
  • Nonstick cooking spray
  • sea salt and freshly ground black pepper

Directions:

  1. Preheat oven to 400-degrees F and spray two large baking sheets with nonstick cooking spray. Slice the sweet potatoes thinly and lay out pieces in a single layer on the sheets.
  2. Using a silicone brush, coat each slice of sweet potato with olive oil (you’ll use about 1 tablespoon). Season with salt and pepper and bake for 10-12 minutes per side or until golden (keep an eye on them to prevent burning).
  3. Remove from oven and set aside to cool.
  4. To prepare the tapenade, place olives, scallions, stevia and remaining oil in a food processor fitted with a steel blade. Season with 1/4 teaspoon salt and 1/4 teaspoon black pepper and pulse until well combined, but still slightly chunky.
  5. Top each piece of sweet potato with tapenade and serve.

Smashed Spiced Sweet Potatoes – Phase 3

How does a spicy sweet potato sounds to you? Today, we’re going to learn another sweet potato recipe that offers a different kind of taste because of its spiciness. Head on to the kitchen and check if you have Chile powder, cumin, ginger, stevia and let’s create a spicy-sweet flavor variation of this exciting dish!

Smashed Spiced Sweet Potatoes - Phase 3

Ingredients

  • 4 pounds sweet potatoes
  • 2 tablespoons nut butter
  • 2 tablespoons stevia
  • 1 tablespoon chili powder
  • 2 teaspoons cumin seeds
  • 1 teaspoon ground ginger
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Instructions

1. Preheat oven to 350 degrees F. Pierce each sweet potato in several places with a fork. Place directly on the oven rack and roast until soft, 45 minutes to 1 hour.
2. Transfer to a cutting board; let stand until cool enough to handle, about 10 minutes. Slip off the skins and cut the sweet potatoes into 1-inch slices; transfer to a large bowl.
3. Add butter. Smash the sweet potatoes with a potato masher or fork until fluffy but some lumps remain.
4. Add stevia, chili powder, ground cumin, ginger, salt and pepper; stir to combine.

 Enjoy!

Spicy Beef and Sweet Potato Tacos – Phase 3

Looking for something spicy and delectable meal this summer? Easy to prepare and quick to assemble, this Spicy Beef and Sweet Potato Tacos are packed with spices and a little heat for kick.

Spicy Beef & Sweet Potato Tacos - Phase 3Earthy, smoky cumin, spicy cayenne pepper, and a couple dashes of smoked paprika takes your tacos to a whole new mouthwatering level. The mild sweetness of the sweet potatoes help to tame a bit of that kick, so if you’re a little on the shy side when it comes to spicy food, you should be just fine with these.

Ingredients

  • 1 small sweet potato, cut into 1/2″ cubes (about 1 1/2 cups)
  • 1 clove of garlic, finely chopped
  • 1/2 c chopped yellow onion
  • 1 T olive oil
  • 1 lb ground beef
  • 2 T tomato paste
  • 1/4 t ground cumin
  • 1/4 t ground cayenne
  • 1/4 t smoked paprika (regular paprika works just fine)
  • Salt & pepper to taste
  • 8-12 small (4″) sprouted tortillas
  • Chopped onion & cilantro for garnish

Instructions:

Directions
1. In a large skillet or fry pan, heat the oil and add the garlic & onions. Cook until just fragrant and slightly translucent. Add the chopped sweet potatoes and cook for about 5 minutes, until they start to soften slightly and just begin to brown.

2. Add the ground beef, tomato paste and seasonings, and fold gently into the potatoes & onions. Cook the meat until completely browned and the sweet potatoes are tender. Check for seasoning and adjust according to taste with salt & pepper (and a little more cayenne if you’re up for it).

3. Heat the tortillas on a griddle or skillet. For the softest tortillas, lightly moisten your hands with water and pat both sides of each tortilla until it’s just damp. Place on the griddle and cook over medium heat for about 45-60 seconds on each side. Place on a plate and keep covered with foil until ready to serve. For crispier tortillas, spray your griddle with cooking spray or add a small amount of oil, then add the tortillas. Cook until warmed through and slightly browned around the edges.

4. Assemble those tacos! Grab a couple of tortillas and place a generous spoonful of the beef & sweet potato mixture inside. Top with chopped onion and cilantro.

Serve with a side of salsa if you like, and enjoy!

Sweet Potato Tuna Patties – Phase 3

These sweet potato tuna patties are so easy to make and taste so good. It is incredible how they are soft inside and crispy from the outside. This recipe is great for those who like to leave everything almost ready before you leave for the day, cause you can combine all the ingredients together, leave the mixture/patties in the fridge and then just sauté them right before dinner.

sweet potato tuna patties, fast metabolism diet recipes

INGREDIENTS (3 Servings)
A medium sweet potato
Two 7oz cans of chunk light tuna packed in water
A teaspoon minced garlic
¼ cup diced red onions
2 tablespoons of olive oil
Salt and pepper for taste
PREPARATION
1. Peel sweet potato and slice into 4-5 equal sections.
2. Boil sweet potato sections in water for 10-15 minutes or until fork tender.
3. Drain potato add into a large bowl and mash with a fork.
4. Open canned tuna and drain excess liquid and add to bowl along with garlic, onions, salt and pepper.
5. Mix all ingredients and form patties.
6. Heat non-stick pan and add oil. Cook patties 1-2 minutes both sides.

Irish Sweet Mashed Potatoes With Cabbage and Leeks – Phase 3

A healthier version of Irish Sweet Mashed Potatoes recipe, this recipe combines rich sweet potatoes with vitamin-packed greens from Cabbage and Leeks. This healthy dish is packed with Vitamins A, C, and K.

Irish Sweet Mashed Potatoes With Cabbage and LeeksIngredients

  • 900g (2lb) small sweet potatoes, quartered
  • 450ml (16fl oz) chicken stock without salt
  • 450g (1lb) leeks, trimmed and thinly sliced
  • 225ml (8fl oz) coconut milk
  • 3 garlic cloves, crushed
  • 1 bay leaf
  • 1 green cabbage, about 450g (1lb), cored and thinly sliced
  • 4 tablespoons cold water
  • 1/4 teaspoon grated nutmeg
  • 1/4 teaspoon salt
  • 1/4 teaspoon white pepper
  • 25g (1oz) olive oil
  • 4 tablespoons snipped

Directions:

    • Place the potatoes, stock and enough water to cover in a large saucepan. Bring to the boil and cook for about 20 minutes or until tender.
    • Meanwhile, combine the leeks, milk, garlic and bay leaf in another large saucepan. Cover and bring to the boil.
    • Reduce the heat and simmer for 15–20 minutes or until the leeks are softened. Drain, reserving the leeks, milk and garlic separately. Discard the bay leaf.
    • In the same saucepan, combine the cabbage and water. Cover and bring to a gentle boil. Cook for 10–15 minutes or until tender, then drain. Squeeze dry and chop finely 4
    • Drain the potatoes and transfer to a large bowl. Add the milk and garlic, and mash. Stir in the leeks, cabbage, nutmeg, salt, pepper and olive oil. Top with the chives.

Potato Crusted Halibut – Phase 3

Enjoy  a delectable fish recipe in Phase 3 with Potato Crusted Halibut. The preparation can be tricky but if you are up for a challenge and want to impress your family and friends, then go for this! Packed with crunchy mashed potato as the crust and juicy citrus flavor from the pinch of lemon.

potato crusted halibut

Ingredients:

  • 2 egg yolks
  • salt
  • Pepper
  • 1 cup sweet mashed potatoes
  • Pinch of fresh thyme leaves
  • 6 halibut fillets
  • 6 tbsp. pure olive oil
  • Juice of half a lemon

Directions:

  1. Beat the egg yolks with salt and pepper in a shallow pan (a pie pan works great) to make an egg wash.
  2. Combine the mashed potatoes with the thyme leaves and spread out on a plate or shallow pan.
  3. Season the fillets with salt and pepper on one side only. Dip just the seasoned side of the fish into the egg wash, being careful not to let any egg wash drip down the sides of the fish. Dip the egg-washed side of the fish into the seasoned mashed potato and press down a bit to make them adhere. Set aside, crust-side down. Repeat with the remaining fillets.
  4. Pour olive oil into a large sauté pan, arrange the fillets crust side down in the pan, and place on the burner over medium-high heat. (Do not preheat the sauté pan; the fish will not stick.) After about 3 minutes, the crust should be golden brown; if it is not, raise the heat to high and continue cooking. When the crust has turned golden brown, season the fish with salt and pepper, flip it over, and cook for 1 minute. Remove from heat; leave the fillets in the pan for 1 minute.
  5. Deglaze the pan with the lemon juice, being careful not to squeeze it directly on the fish, which would soften the crisp crust you have worked so hard to develop. Swirl the pan a few times to incorporate the lemon juice. Remove from pan and serve!

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

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