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I've never made this one before. I found it on the Food Network's website, and I think I'm going to try it out for Thanksgiving. It's much healthier than cooking sweet potatoes with heavy cream, refined sugar, and marshmellows. I'll probably swap out the brown sugar for agave and the chicken soup for veggie broth. Other than that, it looks creative and delicious...


  • 3 1/2 pounds sweet potatoes

  • 2 teaspoons butter

  • 1 cup chicken stock

  • Salt and pepper

  • 2 teaspoons ground cinnamon

  • 2 large bananas, thinly sliced on an angle

  • 1/4 cup dark brown sugar


Preheat oven to 350 degrees F.


Place sweet potatoes on a baking sheet and roast until tender, about 1 hour. Remove from heat and let cool until cool enough to handle. (Keep oven at 350 degrees F). Peel and mash sweet potatoes in a bowl until smooth. Stir in the butter, stock, salt, pepper, and cinnamon. Transfer to a casserole dish. Cover the surface of the potatoes with the banana slices by laying them on top, slightly overlapping in concentric circles. Sprinkle the brown sugar evenly over the top. Bake for 20 minutes or until the top is browned.


Nutrition Information

Nutritional Analysis per serving

Calories 274

Fat 1.86 grams

Saturated Fat 0.79 gram

Carbohydrates 62.73 grams

Fiber 7.08 grams



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Black Bean and Tomato Medley

Posted by MelissaE Nov 9, 2007

This one is really easy and versatile. You can eat it hot as a side dish (goes really well with fish) or cold as a dip for tortilla chips.


  • 2 cans organic black beans

  • 3 medium ripe tomatoes, cut into chunks

  • 1 large red onion, chopped - some diced, some chunked

  • 3 green onions, chopped

  • Large bundle of cilantro, de-stemmed and chopped

  • Garlic salt

  • 1 tspn cumin

  • 1 Tablespoon Olive Oil

  • Sliced Avocado (optional)

  • If you like it spicy, you can add jalepeno, sriracha or red pepper flakes


Saute red onion in a little olive oil in a medium pot. When onion begins to get soft, add green onions and continue to cook. When onions are soft, put heat on med-low and add cilantro, tomatoes, beans, cumin and garlic salt (I use a lot of garlic salt, but you can use as much/little as you like.) cook until dish is hot.


Top with sliced avocado (optional). Serve hot as a side dish or cold as a dip for chips. (TIP: This could be a healthy alternative for a holiday party appetizer or Superbowl Sunday dip.)

1,247 Views 0 Comments Permalink Tags: beans, medley, vegetarian, side_dish, tomato

I got the first part of this recipe from the The Whole Foods Market Cookbook: A Guide to Natural Foods. By the way -- this is a great book. My good buddy Rob gave it to me for my birthday last year, and I highly recommend it to those in search of healthy recipes. Anyway... I changed the recipe up a bit. Just as I have a hard time writing recipes, I have a hard time following them. I advocate changing recipes -- it's a great way to be creative. Let me know if you try this one with a different twist. Here goes, Recipe Number One:


  • 1 tablespoon Canola Oil

  • 3 Carrots, chopped

  • 1 large red onion, chopped

  • 2 stalks of celery, chopped

  • 2 sweet potatoes, peeled and chopped (not to be confused with yams)

  • 1 small butternut squash, peeled and chopped

  • 2 medium tomatoes, chopped

  • 6 -7 cups of vegetable stock

  • 2 cups fresh or frozen corn kernels

  • 4 cups chopped kale leaves (just the leaves, not the stems)

  • 1 sprig of thyme

  • ¾ teaspoon turmeric,

  • Salt to taste

  • A few shakes of Cayenne pepper

  • 1 tablespoon of corn starch

  • ¾ cup parsley

  • ½ cup cashew pieces (optional, but makes the soup creamy)





In a large pot, sauté carrots, onion, celery, sweet potato and squash for a few minutes. Add thyme and turmeric. Add tomatos and stock and simmer for 20 minutes or so. Add corn, kale, and salt. Simmer for another five minutes of so. Add cayenne pepper.



Blend corn starch, cashews, and a cup of the soup broth in a blender or food processor. Add mixture to join other veggies in the pot.



Depending on how thick or chunky you want the soup, blend some of the soup. I recommend blending half of it, so it's thick, but still chunky. This works best with an immersion blender. If you don't have one, put half of the soup in a blender (may take a few trips to the blender) and return it to the pot. Final simmer for a few minutes.



The first night I ate it with some goat cheese crumbles on top and it was extra delicious...






1,557 Views 1 Comments Permalink Tags: recipe, soup, kale, potato, chowder, natural

Intro to Recipe Blog

Posted by MelissaE Nov 6, 2007

I've been cooking for years, but I've never really used recipes. People ask me all the time "Mmmm -- What did you put in that dish?" And I usually say "A little bit of this and a little bit of that."


I had a dinner party a few weeks ago and a friend of mine wanted to come over early for a little cooking lesson. She was following me around the kitchen with measuring devices, attempting to measure the "this and that" I was tossing into my vegetable and bean concoction. And she tried to take notes.


Well by the end of the night, she was flustered and swore there was no way for her to reproduce anything we had just cooked.



I realized then that "a little bit of this and a little bit of that" isn't a recipe. So now I'm the one trying to take notes on what I do in the kitchen so I can post the recipes. I apologize if I use some vague language (Read: a little bit of this, a little bit of that.) I can't measure everything. But I'm going to do my best.



882 Views 0 Comments Permalink Tags: nutrition, recipes, healthy