Each year, the Louisiana Sweet Potato Commission holds a Sweet Rewards Recipe Contest in conjunction with Louisiana Cookin’ magazine. 

Last year’s winner in the Soup Category was Sally Sibthorpe of Shelby Township, MO, who wowed judges with her recipe for Ginger Thai Sweet Potato Bisque. This soup makes a zesty Thanksgiving starter, fusing Asian flavors with the natural goodness of America’s sweet potato crop. 

All of the ingredients should be available at your local natural and organic food store. Click here for more sweet potato recipes. 

Ginger Thai Sweet Potato Bisque

Makes 6 to 8 servings

1 tablespoon vegetable oil
1/2 cup chopped onion
1 clove minced garlic
4 cups cooked sweet potatoes
2 tablespoons freshly grated ginger root
1 can (15 ounces) coconut milk
2 cups chicken stock
1 teaspoon salt
1/4 cup soy sauce
2 tablespoons lime juice
1 teaspoon red curry paste
4 tablespoons minced cilantro
4 tablespoons shredded coconut

1. Heat oil in a 3-quart saucepan or stockpot on medium setting. Add onion and garlic, and sauté until tender.
2. Remove mixture to a food processor or blender. Add sweet potatoes and ginger, then puree until mixture is smooth.
3. Return mixture to saucepan. Add coconut milk, chicken stock, salt, soy sauce, lime juice and curry paste. Bring to a simmer, and cook for 15 minutes.
4. Stir in 2 tablespoons of the cilantro. Simmer for 2 minutes more.
5. Ladle soup into serving bowls, and garnish with shredded coconut and remaining cilantro.

Recipe and photo courtesy of the Louisiana Sweet Potato Commission

1.8 billion pounds. 

That’s how many sweet potatoes were grown last year by the major U.S. sweet potato-producing states, according to the U.S. Census Bureau. North Carolina led the way with 874 million pounds, followed by California (437 million pounds) and Mississippi (335 million pounds). 

We’ve increased our consumption of the healthful orange tuber over the years. In 1999, the average American consumed 3.7 pounds of sweet potatoes. Last year, we averaged 5.1 pounds per person, according to the U.S. Department of Agriculture’s Economic Research Service. 

We really should eat more. Sweet potatoes are a nutritional powerhouse. A half-cup serving contains only 90 calories, with no fat or cholesterol and only 35 mg sodium. This serving size delivers 3 g fiber, 2 g protein, 380% of your daily vitamin A requirement and 35% of your daily vitamin C requirement.

With Thanksgiving fast approaching, I’ll focus on sweet potatoes over the next few days. Check out Bargain of the Week for shopping and preparation tips. In addition to the recipes already available on our organic blog (listed below), I’ll add some new ones for culinary inspiration.

Recipes for Your Thanksgiving Table

• Sweet Potato Toppers
• Sweet Potato and Spiced Pecan Soup with Chive Chantilly
• Grilled Sweet Potato Steaks with Maple Pecan Butter
• Sweet Potato Bake
• Roasted Sweet Potatoes with Cinnamon Pecan Crunch
• Mashed Sweet Potatoes and Apples with Pecan Streusel Topping
• Curried Sweet Potato
• Roasted Vegetable Medley
• Sweet Potato Biscuits
• Organic Sweet Potato Custard
• Sweet Potato Bundt Cake
• Organic Turkey Sandwiches (with Thanksgiving leftovers) 

Year-Round Treats

• Sweet Potato Pie Smoothies
• Kootu Curry
• Cinnamon Beef Tagine

Photo courtesy of the North Carolina SweetPotato Commission

Americans have expanded their Thanksgiving repertoire in recent years. While many of us have fond childhood memories of the classic Sweet Potato Bake studded with miniature marshmallows, our adult tastes now run more toward organic Mashed Sweet Potatoes and Apples with Pecan Streusel Topping or Curried Sweet Potato.

In recent years, winter squash has replaced sweet potatoes on many Thanksgiving tables. The two are interchangeable in many recipes (see Candied Butternut Squash and Butternut Squash Soup with Sage), and both veggies contain high levels of cancer-fighting carotenoids.

The beauty of winter squash is its many varieties, flavors and preparations. Registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research, offers the following tips:

• Acorn squash is small, with a very hard rind. Your best bet is to cut it in half and bake it, without peeling it. Season with pumpkin-pie spices like cinnamon and nutmeg.
• Butternut squash is sweet and moist, with a slightly nutty flavor. The skin is easy to peel, and you can roast cubes or add chunks to a soup or stew.
• Buttercup squash has a sweet flavor, but it can be dry. Use it in moist dishes to avoid drowning it in butter.
• Large squashes (like Hubbard) are also delicious and will provide lots of leftovers. Use what you need now, and freeze cooked cubes or purée.
• Spaghetti squash is a little lower in calories, fiber, and nutrients like vitamin C and potassium. Its preparation is unique, as strands of cooked squash are pulled from the flesh with a fork. As the name implies, it’s often served like pasta.

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Virtually every supermarket and natural/organic food store is now offering sweet Thanksgiving deals on holiday sweet potatoes, including organic varieties. 

My shopping trips have revealed mixed results. Some of the sweet potatoes have been blemish-free beauties, while others were moldy mounds. 

When shopping for sweet potatoes, look for firmness, dark coloring and a smooth texture. Head to another market if the selection sports wrinkles, bruises, sprouts or decay. (Even if you cut away the decay, the flavor will be rank.) 

Maintain freshness by storing fresh sweet potatoes in a dry, cool (55°F to 60°F) place, such as a cellar, pantry or garage. Do not store them in the refrigerator; they’ll develop a hard core and unpleasant taste. 

Stored properly, sweet potatoes will keep for roughly 30 days. If you’re going to store them at room temperature, they’ll last about a week. 

Never wash sweet potatoes until you’re about to cook them. Excess moisture promotes spoilage. When you’re ready to cook, wash them thoroughly. Whenever possible, leave the skins on, as they contain most of the vegetable’s nutrients. 

Sweet potatoes with dark-orange flesh are moister, while those with lighter skins and yellow flesh are decidedly less sweet and plump. Yellow-fleshed sweet potatoes also require a longer cook time. Avoid mixing the two varieties when cooking, as you’ll encounter textural differences and uneven doneness.

Photo courtesy of the Louisiana Sweet Potato Commission

Steven Trudell, PhD, and Joe Ammirati, PhD, know their ’shrooms.

Authors of the recently released Mushrooms of the Pacific Northwest, Trudell is an affiliate professor of forest resources and lecturer in biology, while Ammirati is a professor of biology who specializes in mycology (the study of mushrooms). Both teach at the University of Washington.

The profs wrote this book because mushroom guides are plentiful, but they could never find one that focused on the Pacific Northwest—an area with diverse and abundant mushrooms. In 352 pages, with more than 460 photos, they cover the geographical area, fungi basics, mushroom collecting, fungus ecology and mushroom poisoning.

Mushrooms of the Pacific Northwest makes a great gift for organic mushroom aficionados. It regularly retails for $27.95, but Amazon is currently offering the book for $18.45 (a 34% savings).

Blood oranges are my favorite citrus fruit, largely because they’re a seasonal treat. 

First grown in Italy and Spain, they’ve made their way to the United States and are now grown in California and Texas. Peak season is November to May (California) and December to March (Texas). 

Our weekend recipe combines blood oranges and red beets for a savory, yet sweet, salad. All of the ingredients should be available at your local natural and organic food store. If you have trouble finding blood oranges, you may substitute navel oranges.

Red Beet and Blood Orange Salad

Serves 4 (about 1 cup salad per serving, plus 1/4 cup dressing for later use)

Dressing

1/4 cup olive oil
1/4 cup berry-infused red wine vinegar
2 to 3 tablespoons sugar
1½ tablespoons grated fresh ginger
1/4 teaspoon salt, or to taste

Salad

2 medium fresh beets (about 10 ounces total), stemmed and scrubbed
4 large Romaine lettuce leaves or 4 cups loosely packed field greens (about 4 ounces total)
2 blood or navel oranges, peeled and cut into sections
1/2 cup thinly sliced red onions
1/4 cup chopped cilantro leaves
1/2 ounce chopped walnuts, toasted (optional)

1. Preheat oven to 425°F.
2. Peel beets under running water to prevent staining of fingertips. Drain on paper towels, and cut each beet into eight wedges.
3. Place beets on foil-lined baking sheet. Drizzle with 1 teaspoon oil (from the dressing ingredient list), and toss to coat well. Arrange in a single layer. Bake 10 minutes.
4. Stir beets and cook 10 minutes longer, or until just tender. Remove foil and beets from baking sheet, and place on wire rack to cool at least 10 minutes.
5. Meanwhile, combine salad dressing ingredients in a jar or container with lid.
6. Arrange lettuce on a large platter; top with remaining salad ingredients and beets.
7. Shake jar vigorously, and evenly drizzle one half of the dressing over salad. Refrigerate remaining dressing up to 3 days for later use.

Check out:

• Pepita-Crusted Halibut with Blood Orange Jicama Chutney
• Blood Orange Marga-Tea-Tas
• Rose Geranium Sangria
• Greek-Style Beet Salad
• Roasted Portobello Mushrooms with Beets and Goat Cheese
• Spinach and Baby Beet Salad with Balsamic Vinegar and Plum Vinaigrette, Hazelnuts and Goat Cheese

Recipe and photo courtesy of Pompeian

The traditional Mediterranean diet demonstrates how natural and organic foods can improve your health. 

Characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains, it discourages consumption of processed foods and meat. 

Much of standard Mediterranean fare contains high levels of omega-3 fatty acids, which support brain, heart, skin and eye health. Olive oil should replace vegetable oil, whenever possible. 

“If you are going to cook with oil, doesn’t it make sense to cook with one that contains more omega-3?” asks Chef Nick Stellino, author of numerous cookbooks, including Dine In! and Nick Stellino’s Mediterranean Flavors. 

The following guide, courtesy of the International Olive Oil Council, shows you how to substitute organic olive oil for butter (and margarine): 

• 1 teaspoon butter = 3/4 teaspoon olive oil
• 1 tablespoon butter = 2¼ teaspoons olive oil
• 2 tablespoons butter = 1½ tablespoons olive oil
• 1/4 cup butter = 3 tablespoons olive oil
• 1/2 cup butter = 1/4 cup + 2 tablespoons olive oil
• 2/3 cup butter = 1/2 cup olive oil
• 3/4 cup butter = 1/2 cup + 1 tablespoon olive oil
• 1 cup butter = 3/4 cup olive oil
• 2 cups  butter = 1½ cups olive oil 

Tune in tomorrow for our Mediterranean-inspired recipe for Red Beet and Blood Orange Salad.

Photo courtesy of Pompeian

You’re late for work, skip breakfast and grab something when you arrive at your job.

In 1996, the dictionary listed a new word for this meal: deskfast.

Approximately 20% of us indulge in deskfast, according to registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research. The trick is to choose whole—not junk—foods.

“A strategy for a high-energy, health-promoting breakfast is to include a good source of protein plus a whole grain and a fruit or vegetable,” Collins says. “For protein, consider dairy or soy versions of skim milk, low-fat yogurt or reduced-fat cheese, an egg, peanut butter, walnuts or almonds. For a less traditional breakfast, grab leftover chicken or chili.

“Juice is one quick way to get vitamins and antioxidants,” she adds, “but if you’re trying to lose weight or have trouble with mid-morning hunger pangs, studies suggest that solid fruit [or vegetables] may keep you satisfied longer and for fewer calories.”

Fresh fruit can pose the greatest deskfast challenge, unless you work close to a store that carries natural and organic foods. Collins urges readers to wash or cut up fruit the night before.

Packing a complete deskfast the night before is the most economical option.

“In 5 to 10 minutes, you can make a peanut butter and fruit sandwich on whole wheat, a container of whole-grain cereal with separate containers of milk and fruit to combine at work, or grab dinner leftovers,” she says.

Veggie burgers remain an underutilized alternative to meat. Our weekend recipe features the black bean variety, which brings some south-of-the-border flavor to your table. 

Combining poblano peppers, black beans, rice, cilantro and queso fresco (a staple in many Mexican dishes), this entrée was created by Chef Alex Eusebio, a Top Chef contestant (Season 5) and former partner/executive chef at the now-defunct Restaurant 15 in Los Angeles. 

All of the ingredients should be available at your local natural and organic food store.

Chiles Rellenos

Makes 6 servings

6 medium poblano peppers
4 black bean veggie burgers
1/2 cup finely chopped onions
1 teaspoon vegetable oil
3/4 cup cooked black beans (drained and rinsed if you’re using canned beans)
1 tablespoon water
3/4 cup cooked rice
3 tablespoons chopped fresh cilantro
3/4 cup crumbled queso fresco (or shredded Monterey Jack cheese)

1. Cut a lengthwise slit in each pepper. Place on foil-lined baking sheet. Bake at 425°F for 25 to 30 minutes, or until peppers blacken. Remove from oven.
2. Wrap hot peppers in foil. Let stand for 10 minutes at room temperature.
3. Using a spoon, remove seeds from insides of peppers. Gently pull skin off outsides of peppers in strips, leaving peppers in one piece. Set aside.
4. Meanwhile, remove veggie burgers from package. Place on microwave-safe plate. Loosely cover and cook on medium-high (70% power) for 1½ to 2 minutes, or until partially thawed. Be sure to rearrange and turn over each veggie burger after 1 minute.
5. In a large skillet, cook onions in hot oil over medium heat about 1 minute, or until translucent.
6. Crumble veggie burgers into onion mixture. Cook, uncovered, for 3 to 4 minutes, or until heated through.
7. Stir in beans and water. Reduce heat to low. Cook, uncovered, for 1 to 2 minutes.
8. Stir in rice and cilantro. Remove from heat.
9. Stuff peppers with burger mixture. Place in shallow baking pan, slit side up. Top with queso fresco. Bake at 350°F for 10 to 12 minutes, or until heated through and cheese has melted.

Organic Flavors of Mexico

•  Shrimp Chile Relleno
• Mango Chiles Rellenos al Carbon
• Pico de Gallo Soup
• Black and White Mexican Bean Soup
• Baja Fish Tacos with Mexican Slaw
• Southwestern Scramble
• Tomatillo Salsa
• Mexican Hot Chocolate Shots with Spicy Foam
• Creamy Margaritas (Tequila Optional)

Recipe and photo courtesy of Gardenburger

If you enjoy ethnic food, you’re no stranger to cilantro.

From Thai (Thai Roasted Squash Soup) and Indian (Indian Chickpea Dip, Madras Curry Dip for Fish/Seafood) cuisine to Mexican (Golden Guacamole, Harvest Stuffed Squash, Granny Smith Guacamole) and Middle Eastern (Middle Eastern Meatballs) dishes, this fragrant herb is a seasoning staple.

Also called Chinese or Mexican parsley, cilantro is the leafy part of the coriander plant. In folk and holistic medicine, it has been used to settle the stomach, relieve anxiety, lower cholesterol levels, help control diabetes, reduce inflammation and treat infections.

Modern medical research has confirmed the herb’s healing powers. In the August issue of Environmental Nutrition, registered dietitian Sharon Palmer cites cilantro’s antioxidant properties, which “may be due to their rich phytonutrients profile that scientists are beginning to identify.”

Researchers at the University of California, Berkeley, also discovered that dodecenal—an antibacterial compound found in cilantro—can help kill Salmonella in foods. This finding led them to explore its use as a natural food additive. The researchers found cilantro to be a “potent antibiotic” and encouraged consumers to eat more fresh salsa. That said, they remind us that it’s no substitute for proper food handling.

Tune in tomorrow for our weekend recipe for Chiles Rellenos, which features a healthy dose of cilantro. 

Holiday Gift Books 

• Cilantro Secrets
• How to Grow and Harvest Cilantro
• Super Cilantro Girl (for children)

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