Vegan Curry Stuffed Sweet Potato

Vegan Curry Stuffed Sweet Potato

This recipe was inspired by my favourite dish from a local restaurant, Earth Eatery in Windsor, Ontario. Its high in fibre and a good source of protein. Adjust the carbs in the recipe by adjusting the size of the sweet potato that you use to stuff the veggies and bean into. Tahini is made from sesame seeds and traditionally used in hummus.

This is a great recipe for busy athletes because its full of healthy carbohydrates to fuel or refuel your training.

Ingredients

– 1 yellow zucchini, diced

– 1 green zucchini, diced

– 1 red pepper, diced

– 1 large onion, diced

– 1 can of kidney beans, no-salt added, drained and rinsed

– 1 can of white kidney beans aka cannelloni beans, drained and rinsed

– 2 tsp olive oil

– A few cups of spinach

– Up to 1/4 cup vegetable stock

– Sweet potatoes (for stuffing)

– Avocado, sliced (for topping)

Spices (Approx amounts – use more or less to taste)

1 tsp Cumin

2 tsp Curry Powder

1 tsp Ginger, ground

1 tsp Garlic Powder

1-2 tsp Chilli powder or paprika

1/2 – 1 tsp Cinnamon

Sauce

1/4 cup Tahini

3 tbsp Nutritional Yeast

1 tbsp Lemon juice

salt and pepper to taste

Up to 1/2 cup water (may not need all)

Directions:

1. Heat oil in a large pan to med-high and add onions and cook for a few minutes. Add zucchini and peppers and cook for a few more minutes until they begin to soften. Add the two types of beans and the spices and stir to combine, turn down to low-medium heat. If you need to add some moisture, pour in vegetable stock at a tbsp at a time. Cook for a few minutes to heat everything. Add spinach and stir. Cook until spinach is wilted.

2. Meanwhile, cook sweet potatoes to stuff the bean mixture in. You can bake these in the oven or for convenience, microwave them. To microwave: wash and make a few pokes with a fork. Cook in the microwave at 4 minute intervals until soft. You could stuff about 4 with the recipe or just eat the veggie + bean mixture on its own.

3. Make the sauce by mixing the tahini, nutritional yeast, lemon juice salt and pepper. It will be very thick so add water slowly to get to desired consistency. As the sauce sits, it thickens up. I like the sauce thick for this recipe, but I used about 1/4 cup.

4. Once the sweet potatoes are cooked, let them cool slightly and cut in half. Scoop out a bit of the insides and either save this for another recipe or dice this up and add to the pan of veggies.

5. Top the sweet potato with the bean and veggie mixture. Drizzle with the tahini sauce and add sliced avocados on top and enjoy!

– Andrea Docherty, RD

Avocado Banana Cricket Muffins

Avocado Banana Cricket Muffins

There are lots of sneaky ingredients in this recipe, from apple sauce to mashed avocado. But the real secret is the cricket powder from Entomo Farms! It adds protein, B vitamins and omega 3 to this recipe and you can’t even tell they’re in there! You can still try these recipes without the cricket flour if you don’t have any. These muffins are high fibre and low in added sugar.

The coconut flour makes these quite dense, feel free to experiment with using wheat flour, ground oats (oat flour) or another type.

Makes 15 muffins.

Ingredients:

3/4 cup quick oats

3/4 cup coconut flour

1/4 cup Entomo farms cricket powder

1/4 cup ground flax seed

1-2 tsp baking powder

2 very ripe bananas (med-large), mashed

1 ripe avocado, mashed

1 egg

1/4 cup apple sauce

1/3 cup chocolate chips

1/4 cup coconut

1/4 cup chopped dates

1/4 cup chopped pecans

Directions:

1. Preheat oven to 350F. Grease a muffin tin.

2. Mix dry ingredients in a bowl (oats, flour, cricket powder, flax seed and baking powder). In a seperate larger bowl, mix the wet ingredients. Fold the dry into the wet and be careful not to over mix.

3. Divide the batter evenly between the muffin tins (makes 15).

4. Bake in the over for about 25 minutes.

5. Allow to cool before removing from the tin.

Enjoy!

Moroccan Kamut and Chickpea Salad

Moroccan Kamut and Chickpea Salad

Kamut is an ancient variety of wheat and a traditional grain of Egypt. It has a chewy texture and nut flavour and works well in salads, soups and casseroles. Per half cup dry, it provides 7g of protein and 4g of fibre. While it does take longer to cook than most grains, you can soak the kamut overnight to reduce cooking time. This moroccan salad is bursting with flavour and as a side dish provides a great source of fibre and protein.

Ingredients:

2 cups cooked kamut

1 can (about 2 cups) of canned chickpeas, drained and rinsed

1/2 cup of fresh parsley, chopped

1/3 cup of golden raisins

1/3 cup of chopped dates

1/3 cup of reduced sugar dried cranberries

1/3 cup of chopped pecans (raw)

1/2 cup of matchstick carrots

Juice of a lemon

2-3 tbsp of olive oil

2 tbsp honey

1.5 tsp of curry powder

1 tsp chilli powder

1/2 tsp cumin

1/2 tsp cinnamon

Salt and pepper to taste

Directions:

  1. Cook the kamut according to package instructions (I used Bob’s Red Mill Kamut which uses a ratio of 1:3 for kamut to water).
  2. Add all the ingredients up to the carrots into a bowl and stir.
  3. Make the dressing: Whisk all ingredients from lemon to salt and pepper in a bowl.
  4. Pour dressing onto the salad and mix well. Served chilled. Store leftovers in the fridge.

 

Andrea Docherty, RD

Lemon Mint & Feta Farro

Lemon Mint & Feta Farro

Farro is an ancient wheat grain with a nutty flavour and chewy texture. It makes a great alternative to other grains like brown rice and quinoa. It is a high source of fibre. Farro can be used in soups, salads and side dishes like this recipe below.

You can buy farro dry at a bulk food store or at the health food store. I found this pre-cooked farro at Superstore by PC Blue Menu and used this for the recipe.

Ingredients:

1 cup of dry farro

1/2 cup crumbled feta

Juice of a lemon

Salt and pepper to taste

1/3-1/2 cup of chopped fresh mint

Directions:

  1. Cook farro. Bring 1 cup of water and 1 cup of farro to a boil in a pot on the stove. Once boiling, turn down to a simmer and cook until all water is absorbed.
  2. Place farro in a bowl and add the feta, lemon juice, mint and salt and pepper. Stir to combine.
  3. Serve hot or cold. Would work well with fish on the side.