November 8th, 2010 - Barbara Feiner
 The traditional Sweet Potato Bake, topped with gooey browned marshmallows, has become a Thanksgiving tradition—especially if you have kids.
But recipes are now geared toward more adult tastes, be it Creamy Vanilla Sweet Potatoes or Mashed Sweet Potatoes and Apples with Pecan Streusel Topping.
Bananas add a touch of the exotic—and a nutritional boost—to today’s Caribbean-inspired recipe. Prep time is 20 minutes, bake time is 40 minutes, and all of the ingredients should be available at a well-stocked natural and organic food store.
Read More: Caribbean Sweet Potato Bake
Tags: banana, Caribbean, Christmas, holidays, Organic Food, recipes, sweet potatoes, thanksgiving
Posted in Organic Food, Organic Food Recipes | 4 Comments »
October 25th, 2010 - Barbara Feiner
 Most Halloween treats are sweet, but you can also celebrate the holiday with more healthful savory dishes.
Sweet potatoes (or pumpkin) give today’s recipe its orange hue. Use small Halloween cookie cutters (right) to create a kid-friendly side dish that’s rich in vitamin A.
All of the ingredients should be available at a well-stocked natural and organic food store.
Read More: Halloween Polenta Bites
Tags: halloween, holidays, Organic Food, polenta, pumpkin, recipes, sweet potatoes
Posted in Organic Food, Organic Food Recipes | Comments Off
June 5th, 2010 - Barbara Feiner
June is National Dairy Month, a time to remind ourselves that the official Dietary Guidelines for Americans recommend:
- 3 servings of dairy per day (adults and children 9 years and older)
- 2 servings of dairy per day (children ages 2 to 8 years)
A serving is defined as:
- 1 cup milk or yogurt
- 1/2 cup evaporated milk
- 1/2 cup cottage or ricotta cheese
- 1/3 cup shredded cheese
- 1.5 ounces hard cheese
- 1 cup pudding, frozen yogurt or ice cream (made from milk)
Our weekend recipe combines the classic flavors of sweet potato, chicken and pineapple, accented with reduced-fat Cheddar and Parmesan cheeses.
“This is a very easy month for me to celebrate,” says registered dietitian Regan Jones, who works with 91-year-old Cabot Creamery Cooperative in Montpelier, VT. “Cheese, yogurt and milk are three of my favorite foods and are great additions to almost any recipe. Even better, all three come in lighter varieties.
“Dairy products provide nine essential nutrients like calcium, vitamin D, protein, riboflavin, vitamin B12 and potassium,” Jones adds.
All of the ingredients in today’s recipe should be available at a well-stocked natural and organic food store. Enjoy!
Sweet Potato, Pineapple and Cheddar Salad
Makes 6 servings
6 small red or yellow onions
2 medium sweet potatoes (12 ounces)
4 to 6 cloves garlic, peeled and crushed
2 teaspoons olive oil
1/2 teaspoon ground red pepper (cayenne)
12 cups mixed greens (16 ounces)
Nonfat raspberry salad dressing
1 cup cubed fresh pineapple
6 ounces cooked chicken breast, sliced
2 tablespoons grated Parmesan cheese
8 ounces reduced-fat Cheddar cheese (about 2 cups)
Fresh mint leaves for garnish
- Preheat oven to 450°F.
- Peel onions. Cut them lengthwise into 4 to 6 sections, leaving root intact.
- Cut sweet potatoes into 1” x 3” fingers.
- Spread onions, sweet potatoes and garlic on a baking sheet with sides. Drizzle with olive oil, and sprinkle with red pepper, tossing to combine. Cover tightly with aluminum foil and roast for 30 minutes, or until tender.
- Uncover and continue roasting until vegetables are well caramelized on the outside, turning occasionally, about 20 minutes longer.
- Toss greens with dressing, to taste. Divide among 6 plates, and top with roasted vegetables, pineapple and chicken.
- Sprinkle with Parmesan cheese. Grate cheddar into ribbons on top of each salad, and garnish with mint.
Recipe and photo courtesy of Cabot Creamery Cooperative
Read More: Sweet Potato, Pineapple and Cheddar Salad
Tags: cheese, chicken, dairy, Organic Food, pineapple, recipes, salads, sweet potatoes
Posted in Organic Food Recipes | 1 Comment »
December 21st, 2009 - Barbara Feiner
If Mom is handling Christmas dinner, you may find a traditional Sweet Potato Bake, topped with marshmallows, at the holiday table.
But many Americans, including organic consumers, are opting for more sophisticated flavors and exotic ingredients.
“The way people in this country eat is gradually changing for the better,” says sweet potato grower Sue Johnson-Langdon, executive director of the North Carolina Sweet Potato Commission. “And that goes for sweet potatoes, too. The message that sweet potatoes are a good, complex carbohydrate is getting out there. Sweet potatoes don’t have to be swimming in butter and blanketed by a thick layer of gooey marshmallows.”
Johnson-Langdon believes you can keep things simple by adding a few spices, herbs, seeds, dried fruits and/or nuts to mashed sweet potatoes.
“The mild sweetness and velvety texture of cooked sweet potatoes goes so well with spicy, salty and earthy seasonings,” she says. “Nuts and dried fruit add crunch and color, as well as additional healthy benefits.”
Here is Johnson-Langdon’s list of top add-ins for mashed sweet potatoes:
- The Usual Suspects. Traditional spices include cinnamon, nutmeg, ginger, ground coriander and sage.
- Curry Powder. Sweet potatoes are often paired with curry powder in Indian cuisine. A blend of up to 20 different herbs, spices and seeds, standard curry powder is milder than the Madras variety. The most common ingredients in curry powder are cardamom, chilies, cinnamon, cloves, mace, nutmeg, red and black pepper, poppy and sesame seeds, saffron and turmeric.
- Rosemary. A member of the mint family, rosemary (fresh or dried) imparts subtle hints of lemon and pine.
- Cumin. Available as a whole seed or ground into a powder, cumin adds a strong, spicy-sweet and earthy flavor to dishes.
- Dried Fruits. For added flavor, texture and color, nothing beats dried plums (prunes), cranberries, cherries, apricots, blueberries, raisins and figs. Mix-and-match with other ingredients, as you desire.
- Nuts. Walnuts, pecans, almonds and peanuts add crunch and flavor, along with protein, heart-healthy fats, and other vitamins and nutrients.
Photo courtesy of the North Carolina SweetPotato Commission
Read More: Simple Additions to Mashed Sweet Potatoes
Tags: Organic Food, sweet potatoes, yams
Posted in Organic Food | 3 Comments »
November 21st, 2009 - Barbara Feiner
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
- Heat oil in a 3-quart saucepan or stockpot on medium setting. Add onion and garlic, and sauté until tender.
- Remove mixture to a food processor or blender. Add sweet potatoes and ginger, then puree until mixture is smooth.
- 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.
- Stir in 2 tablespoons of the cilantro. Simmer for 2 minutes more.
- Ladle soup into serving bowls, and garnish with shredded coconut and remaining cilantro.
Recipe and photo courtesy of the Louisiana Sweet Potato Commission
Read More: Ginger Thai Sweet Potato Bisque
Tags: Christmas, holidays, Organic Food, recipes, soup, sweet potatoes, thai food, thanksgiving
Posted in Organic Food Recipes | 6 Comments »
November 21st, 2009 - Barbara Feiner
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
Year-Round Treats
Photo courtesy of the North Carolina SweetPotato Commission
Read More: Stock Up on Organic Sweet Potatoes
Tags: Christmas, holidays, Organic Food, recipes, sweet potatoes, thanksgiving, vegetables, yams
Posted in Organic Food, Organic Food Recipes | 4 Comments »
November 20th, 2009 - Barbara Feiner
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
Read More: Bargain of the Week: Sweet Potatoes
Tags: Christmas, holidays, Organic Food, recipes, sweet potatoes, thanksgiving, vegetables, yams
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September 3rd, 2009 - Barbara Feiner
You’ll make the most nutritious—and delicious—produce choices when you buy locally grown organic fruits and vegetables that are in season. It’s also the most economical way to shop the produce aisle.
So, what’s in season this month?
Apples and sweet potatoes join the peak-season list, while cucumbers, tomatoes and summer squash move off.
Choose firm apples with no soft spots. Sweet potatoes should be firm, dark and smooth.
Here are the Centers for Disease Control and Prevention’s top choices:
- Apples
- Avocados
- Bananas
- Bell peppers
- Cantaloupe
- Carrots
- Corn
- Eggplant
- Grapes
- Lettuce
- Onions
- Peaches
- Pears
- Sweet potatoes
Click here to find a farmer’s market near you.
Recipes to Inspire You
- Grilled Sweet Potato Steaks with Maple Pecan Butter
- Sweet Potato Pie Smoothies
- Curried Sweet Potato
- Granny Smith Guacamole
- California Waldorf Salad
- Warm Griddle Salad with Chicken and Apples
- Apple-Celery Stuffing
Photo courtesy of the Louisiana Sweet Potato Commission
Read More: Organic Produce: September Report
Tags: apples, farmers market, fruits, Organic Food, recipes, sweet potatoes, vegetables
Posted in Organic Food | 2 Comments »
June 26th, 2009 - Barbara Feiner
Many people think of sweet potatoes as a winter vegetable reserved for Thanksgiving or Christmas dinners.
In truth, these golden gems are available year-round, and they hit the nutritional jackpot: One half-cup of sweet potatoes contains 90 calories, no fat or cholesterol, 380% of your daily vitamin A requirement, 35% of your vitamin C requirement and 3 g fiber (about 11% of your daily requirement).
Our weekend “steak” recipe replaces meat with sweet potatoes. Prep time is only 10 minutes, and cook time is just shy of 90 minutes.
All of the ingredients should be available at your local natural and organic food store.
Grilled Sweet Potato Steaks with Maple Pecan Butter
Makes 6 to 8 servings
4 large sweet potatoes
Olive oil
Salt and pepper
Maple Pecan Butter
1/4 cup (1/2 stick) butter
1/4 cup maple syrup
3 tablespoons chopped pecans
1/8 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
1/8 teaspoon salt
Wash sweet potatoes, and wrap each one in a single sheet of aluminum foil.
Preheat your grill to approximately 400°F.
Place wrapped sweet potatoes on the grill. Close lid; cook for 1 hour and 15 minutes with indirect heat, or until sweet potatoes soften.
While potatoes cook, prepare Maple Pecan Butter. Melt butter in small saucepan. Add maple syrup, pecans, cinnamon, cayenne pepper and salt. Heat mixture on low for less than 1 minute or until a layer of bubbles forms over the surface. Remove from heat, and set aside until needed.
Remove sweet potatoes from grill. Unwrap and halt cooking process by dipping them into a bowl of cold water. Place sweet potatoes on a countertop and let them cool for at least 30 minutes before cutting into 1/2-inch thick medallions.
Coat each sweet potato steak with olive oil, and lightly season with salt and pepper. Grill each steak for 3 to 4 minutes on each side. Remove potato steaks from grill and serve drizzled with warm Maple Pecan Butter.
Recipe created by World Champion Pitmaster Chris Lilly. Photo courtesy of Kingsford.
Read More: Grilled Sweet Potato Steaks with Maple Pecan Butter
Tags: Organic Food, recipes, sweet potatoes, vegetables, vegetarian
Posted in Organic Food Recipes | 7 Comments »
January 12th, 2006 - Barbara Feiner
Photo: North Carolina Sweetpotato Commission, Inc.
“Of all of the spices, I find cardamom one of the most intriguing and impressive, with its distinctive floral aroma and unique clean flavor,” says Al Goetze, chief spice buyer for McCormick & Company, Inc. “Cardamom has a rich history, which originated in the tropical rainforests of Southern India. References to cardamom are found in Hindu scriptures dating back thousands of years. New plantings spread the cultivation to Sri Lanka and Guatemala; however, India remains a major producer—and the largest consumer—of cardamom.”
Each 6′ to 9′ plant has multiple stems, Goetze notes, that “yield the ribbed pods containing the cardamom seeds. Each pod has four to six tiny dark seeds, which are the source of cardamom’s wonderful perfume-like aroma and taste. To ensure minimal loss of color and splitting, immature parrot-green pods are picked just prior to them turning yellow and opening. The pods are then carefully dried in hot air chambers for 16 hours. The cuisines of India and the Middle East favor the whole, immature green pods, which represent about half the crop. Fully ripened yellow pods contain the mature seeds, which have the highest volatile oil content and flavor. They are highly prized for use here in the States.”
Goetze and his family enjoy the following recipe this time of year.
Mashed Sweet Potatoes and Apples with Pecan Streusel Topping
Makes 8 servings
2 pounds sweet potatoes, peeled and cut into 1″ chunks
2 large Granny Smith apples, peeled and cut into 1″ cubes
2 tablespoons butter, softened
2 teaspoons pure vanilla extract
2 teaspoons ground cardamom, divided
1/4 teaspoon salt
1/2 cup brown sugar
1/4 cup (1/2 stick) butter
1/2 cup chopped pecans
- Preheat oven to 350°F.
- Place sweet potatoes and apples in large saucepan. Add cold water to cover 1″ over sweet potatoes. Bring to boil on high heat.
- Reduce heat to medium-low. Cover and cook 15 to 20 minutes or until tender.
- Drain well and return to saucepan. Add 2 tablespoons softened butter, vanilla, 1 teaspoon of the cardamom and salt. Mash until well blended and smooth.
- Spoon into lightly greased 1½-quart casserole dish.
- Mix brown sugar, 1/4 cup butter and remaining 1 teaspoon cardamom in small bowl until coarse crumbs form. Stir in pecans. Sprinkle over sweet potato mixture.
- Bake 30 minutes or until lightly browned and heated through.
Read More About Cardamom
A Passage to India
Masala Chai
White Hot Chocolate
Cardamom Flan
Read More: Mashed Sweet Potatoes and Apples with Pecan Streusel Topping
Tags: apples, food recipes, Organic Food Recipes, potatoes, sweet potatoes
Posted in Organic, Organic Food | Comments Off
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