Sweet Potato, Quinoa & Feta Salad

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A tasty and filling winter salad…

◊ Make as a light supper then get a couple of lunches out of it the following days.

◊ A high fibre, nutrient dense salad powered with plant protein & iron.

◊ Rocket leaves and apple cider vinegar enhance digestion whilst quinoa, onion & seeds are prebiotic which means they support your gut health.

Ingredients

  • 2 medium sweet potatoes
  • ½ tsp paprika (optional)
  • 1.5 tbsp. olive oil
  • 1 cup quinoa
  • 1 + ¾ cups vegetable stock
  • 4 fistfuls rocket leaves
  • 100g feta cheese, cut into cubes
  • 2tbsp. red/pink onion – very finely diced
  • 2tbsp. toasted seed mix (e.g. pumpkin, sunflower seeds)
  • 1 tbsp. dried cranberries

 Dressing (whisk to together in a cup)

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Method

  • Set oven to 200 degrees Celsius. Peel the sweet potatoes and cut into bit sized cubes.
  • Toss with the olive oil & paprika and spread out evenly on a baking tray. Roast in the oven for approx. 20-25 mins, tossing half way through. Remove from oven when tender and caramelized and allow to cool.
  • While the potatoes are cooking, rinse the quinoa under cold water in a sieve then add to a pot of vegetable stock. Bring to a boil then simmer uncovered for approx. 20 mins, stirring occasionally. Turn off the heat, cover pot with a lid then allow to sit for another 5 mins. Fluff with a fork and allow to cool.
  • Add the quinoa to a large salad bowl, stir in the finely chopped onion followed by the sweet potato. Pour the dressing over and mix to combine. *Throw in the rocket and toss the ingredients together with your hands. Top with cubes of feta and sprinkle with the seeds mix and dried cranberries.

Notes: This salad can be served warm or cold and keeps well in the fridge for 2-3 days. *If you plan to get a few days out of this salad, then you could add fresh rocket to each serving as you go instead of mixing it in from the start.

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Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

CHILLI STUFFED SWEET POTATOES – MAIN

I love chilli any time of year! In summer enjoy it spooned into large cooling iceberg lettuce leaves with natural yogurt and cucumber on top.  In winter however, there is no better way to serve chilli than the way my Mam did when we were kids – piled high on top of baked potatoes.

I’m using sweet potatoes but you can substitute with white potatoes if you prefer them – they are no less nutritious, but they don’t have the impressively high antioxidant content of sweet potatoes. Either way, potatoes are a fantastic source of natural, unadulterated complex carbohydrates that provide energy and leave us satiated for a long time.

This chilli is meatless. Instead of meat I use two kinds of beans – black and aduki (good-quality canned, pre-cooked beans are fine and save time). Unglamorous as they may seam, beans are one of the best, most affordable sources of plant-based protein and dietary fiber. Consumption of fibre is associated with reduced risk of obesity, heart disease and diabetes as well as colon cancer. It’s no coincidence therefore that research into the diets of the longest living populations in the world confirms a regular dietary consumption of beans.

This recipe serves 4. If you are male, not trying to lose weight, and / or training at a high intensity you might consider adding a second sweet potato. Otherwise I recommend serving with some leafy greens. Enjoy!

Ingredients:

  • 4 medium-sized sweet potatoes
  • Sea salt flakes
  • 1 Tbsp extra virgin olive oil or coconut oil*
  • 1 yellow onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 1 can of Black Beans, drained (I use Biona canned beans)
  • 1 can of Aduki Beans, drained (I use Biona canned beans)
  • 350g of tomato pasata (pureed tomatoes, unsweetened, no preservatives)
  • 1 heaped teaspoon chilli powder
  • 1 teaspoon ground cumin
  • 1 heaped teaspoon of chipotle chilli flakes

To Serve:

  • 1 whole avocado, medium
  • 1 whole lime
  • 4 spring onions finely sliced
  • Sea salt flakes
  • Freshly ground black pepper
  • 2 large handfuls coriander leaves, finely chopped
  • 4 Tbsp plain natural yogurt

Instructions:

  1. Preheat an oven to 200C and line a baking tray with parchment.
  1. Pierce the sweet potatoes with a fork and place them onto the banking tray. Sprinkle with sea salt. Put the sweet potatoes into the oven. They will need between 40 and 50 minutes to cook.
  1. Heat the olive oil in a large pot over a medium heat. Add the onion and garlic. Sweat for 5-10 minutes.
  1. When the onions are soft, add the chilli, chipotle, cumin a pinch of sea salt and black pepper. Stir and cook for 2 minutes. Add the tomatoes, black beans and adzuki beans. Bring to a soft boil, reduce the heat and simmer for 20 minutes.
  1. In the meantime slice the avocado in half, remove the stone and scoop the flesh out into a small bowl. Slice the lime in half and squeeze the juice into the bowl (discard the halves). Season, add half the spring onion and mash with a fork until mixed well but still chunky.
  1. When the sweet potatoes are cooked (they should be soft), remove them from the oven. Transfer them to individual plates and carefully (steam can burn!) slit them lengthwise down the middle.
  1. Spoon the chilli into the sweet potatoes allowing the mixture to pile and run down the sides.
  1. Top with guacamole, a tablespoon of natural yogurt, fresh coriander and spring onion. Enjoy!
NUTRITION INFORMATION
  Calories Fat Protein Carbs Sugars Fibre
Chilli Stuffed Sweet Potatoes per serv. 360 4g 15g 66g 11g 12g
Toppings per serv. 82 6g 2g 6g 3g 2.6g
  An excellent source of protein, fiber, folic acid, vitamin A, vitamin C, antioxidants, magnesium, zinc, iron. 


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PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores