sweet potato

Food of the Month: One (sweet potato) Two (sweet potato)

Care of Amy Symington, of ameliaeats.com The humble potato comes in many many varieties and forms, but one of the most nutrient dense versions is the rich, velvety smooth sweet potato. Sweet potatoes contain high levels of the powerful antioxidant, beta-carotene, helping to reduce the risk of any inflammatory disease or ailment including cancer, macular degeneration and heart disease. They are also rich in vitamin C, another powerful, antioxidant which further prevents or protects against free radicals and their damage. Moreover, due to their high fibre content sweet potatoes may also help or improve blood sugar regulation, which is ideal for those wishing to prevent or manage their Type 2 Diabetes. In addition to the beautiful, vivid orange colour, sweet potatoes can also be found in shades of purple and white. Steaming, baking or roasting are the recommended cooking methods for the preparation of sweet potatoes to ensure maximum retention of their vitamins. Sweet or savoury – eat them for breakfast in a parfait, for lunch in a stodgy salad bowl or as a stellar, well-seasoned side to your sandwich, or for dinner in a spicy mole chili! You say potato, I say sweet potato!… Read More


Filed under: Eat Veg elifelines Food of the Month News Nutrition

Food of the Month: Sweet Potatoes

Care of Amy Symington of ameliaeats.com One potato, two potato. You say potato, I say sweet poe-tah-toe. Sweet potatoes pack a nutritious yet delicious punch. They are high in beta carotene, the precursor to vitamin A, which is good for your skin, eyesight, and reducing your overall risk of cancer. They are also a high fibre food, aiding in digestion, the creation of good gut microflora and reducing the risk of all of the chronic diseases. They are chocked full of antioxidants including vitamin C and contain high levels of manganese and copper. Sweet potatoes are a very versatile ingredient and are used around the world in many traditional dishes, from sweet potato pie in the USA to spicy peanut soup in Africa to Indonesian Kolak Pisang, a decadent sweet potato and banana dessert. The leaves of the sweet potato can also be consumed and have similar nutritional benefits as other leafy greens, including significant levels of folate and iron. Sweet potatoes aren’t just good for fancy fries, they are the most versatile of all of the root vegetables, so use them in your sweet, savoury and spicy dishes. Read More


Filed under: Eat Veg elifelines Food of the Month

Black bean and sweet potato shepherd’s pie

Care of Amy Symington Makes 12 servings Ingredients: 1 tbsp extra virgin olive oil, divided 4 large cloves of garlic, minced 3 cups cremini mushrooms, diced 4 medium carrots, diced 2 tbsp dried basil 3 tsp ground coriander 2 tsp cumin seeds 2 tsp thyme 1 tsp smoked paprika 2 cups black beans, cooked 2 cups quinoa, cooked 1 tsp salt Black pepper to taste 1 bunch dinosaur kale, stems removed and torn into bite sized pieces 2 tbsp lemon juice Topping: 8 medium sized sweet potatoes skin on, cooked 1-1/2 cup unsweetened almond milk (or more if needed) 2 cloves garlic, pureed 1 tsp extra virgin olive oil 1 tsp salt Black pepper to taste Garnish: Green onions, sliced Favourite chili sauce Directions:       Preheat oven to 400°F.  Precook any ingredients needed before starting i.e. black beans, quinoa and sweet potatoes.       In a large sauté pan over medium heat add 2 tsp oil. Once heated add garlic and carrots and sauté until fragrant and carrots have softened, about two minutes.       Next add mushrooms and sauté until they have released their juices, about 2 minutes.       Next add basil, coriander, cumin, thyme and paprika. Sauté until fragrant,… Read More


Filed under: Eat Veg elifelines Uncategorised Vegan & Vegetarian Recipes

Vegetarian Holiday Specials 2013

  Whether you’re looking for that perfect gift, or some delicious Vegetarian holiday fare, we’ve got all the holiday specials offered by your favourite Vegetarian Directory businesses. Happy Holidays! Holiday Meal Specials Bello Bio (511 Mt. Pleasant Rd., 416-587-4432, www.bellobio.ca) has a 5 course Italian Holiday sampler menu until December 30 from Wed-Sun, 5:30-8pm for $35 plus tax. “Hey folks – check out one of our entrees for our Holiday Sampler menu! This dish includes a potato and cauliflower bechamel sformato, seitan roast, and almond, chestnut, and thyme stuffing, topped with a roasted onion and garlic sauce. Delicious!” Brar’s – Food Culture of India (199 Advance Blvd., Brampton, 905-799-1625, www.brars.ca) offers an extended holiday menu and extended hours from Dec. 13-Jan. 1 just for you! “Happy Holidays from Brampton BRAR’S.” Fresh Restaurants (4 locations, 416-599-4442, www.freshrestaurants.ca) has an amazing New Year’s Eve deal. Get customer appreciation discounts from 6-9pm on December 31: from 6-7pm- 30% off, from 7-8pm- 40% off, from 8-9pm- 50% off! Visit any of the four locations: – FRESH ON CRAWFORD 894 Queen Street West – FRESH ON… Read More


Filed under: Homepage Slider News Uncategorised Veg Directory Updates

Gingered Sweet Potato Dal with Coconut Leeks

Care of Laura Wright Serves: 4 Notes: Every recipe I’ve read for dal tells you to add the salt at a different time (to avoid toughness or the lentils breaking down too soon etc). I add a solid pinch at the beginning when I pour the water and then adjust it at the end to my liking. Dal ingredients: 1 tsp ground turmeric 1 tsp ground coriander pinch of chili flakes 1 cup red lentils 1 sweet potato, peeled and diced small 1 two inch piece of ginger, sliced 4 cups water + extra 1.5 tsp garam masala salt to taste Leeks Ingredients: 2 tbsp extra virgin coconut oil pinch of yellow mustard seeds 1 leek, white and light green part julienned pinch of salt   To serve: cooked, warm rice 1 apple, cored + thinly sliced chopped parsley, cilantro or mint (or a combination) black sesame seeds (very optional) Place a large pot over medium heat. Toast the turmeric, coriander and chili flakes in the dry pan until fragrant, about 2 minutes. Add the lentils, diced sweet potato, ginger slices, a pinch of salt and 4 cups of water. Bring to a boil and simmer… Read More


Filed under: Eat Veg elifelines News Vegan & Vegetarian Recipes