Tag Archives: food

Five Things To Do With a Sweet Potato

The sweet potato as well as all potato varieties are incredibly underrated vegetables. Both offer distinctive nutritional benefits, but are completely different vegetables from each other. Sweet potatoes actually come from a completely different family in the plant kingdom. While many sources hold sweet potatoes on a pedestal claiming they are far superior to the regular “baking” potatoes, they both have a welcome place in our diet.
Baked Sweet Potato
Just like the regular spud, sweet potatoes come in many varieties and range in color from a pasty white to a deep red; each imparting unique tastes and textures. Although sweet potatoes taste sweeter than their distant “white” cousins, they do not spike our blood sugar as much as the regular spuds.
One reason is the fact that sweet potatoes have almost double the amount of fiber than their counterparts; fiber plays a major role in slowing digestion and releasing sugar. Both varieties offer similar amounts of vitamins and minerals, but sweet potatoes come out on top for antioxidant content. So, don’t skip out on baked potatoes as they have a lot to offer in flavor and nutrition, but I want to focus on the sweet tuber today.
First, let’s look at how to select your sweet potato. WHFoods.com has great tips on how to select and store a sweet potato:

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.

Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. Ideally, they should be kept out of the refrigerator in a cool, dry, dark place not above 60 degrees F / 15 degrees C, which would fit the characteristics of a root cellar. Yet since most people don’t have root cellars, we’d suggest just keeping your sweet potatoes loose (not in a plastic bag, but if desired, a brown paper bag with multiple air holes punched in it will work) and storing them in a cool, dark, and well-ventilated cupboard away from sources of excess heat (like the stove).

After selecting a sweet potato or five following the tips above, here are some of my favorite ways to enjoy:

Sweet Potato Soup

 

1. Sweet Potato Peanut Stew or Bisque – Eatingwell.com provides a great recipe I use and change as needed. Instead of the tomato juice their recipe calls for, I use canned chopped tomatoes; sometimes I toss some cubed and cooked chicken breast in after pureeing for a protein boost. The peanut butter provides healthy fat that enables the body to better absorb the beta-carotene in sweet potatoes.

Chocolate Sweet Potato Pudding Puree

2. Sweet Potato Chocolate Pudding – So good. Cube and steam the sweet potato in the microwave, throw all ingredients in a blender with a little milk, and blend away! Add avocado for extra creamy nutrition; trust me. This is great hot or cold and with or without roasted peanuts added for a little crunch.

Roasted Sweet Potato

 

3. Roasted Sweet Potato – either cut into fries or simply cubed, I love baking these in a 375 degree over for 30 – 45 minutes. The roasting brings out the sweetness of the spud and is even better with cinnamon sprinkled on top. For something savory, toss with whole garlic cloves, ground cumin, and parsley to roast in the oven; this is great served cold too!
Black Bean and Sweet Potato Chili

 

 4. Sweet Potato and Black Bean Chili – If you haven’t combined sweet potato with black beans yet, make this now! When it’s hot outside, make it a cold salad instead by cutting out a few steps.  Try adding sliced avocado for a cool and creamy addition with extra nutrition.
Eat Me.......seriously
Eat Me…….seriously

5. Sweet Potato Pancakes – a great change from regular flour pancakes for a special weekend breakfast; try this recipe I found on Pinterest you will love it! I use half unsweetened applesauce and half plain full fat yogurt instead of just yogurt. Whisk plain yogurt with peanut butter (Like NuttZo!) and honey for a tasty topping; sliced bananas with extra cinnamon is a great way to really up the flavor!

The potato is a versatile food and can be prepared in less than 10 minutes for when you have no time to spare. Kelley and I have found the Jersey Sweet Potato to be our favorite so far; we simply rinse and microwave for 4 -5 minutes and enjoy topped with plain full fat Greek yogurt. Similar to my squash puree mixtures, I sometimes use cooked sweet potato instead; this makes for a very creamy and delicious treat when mixed with frozen berries or bananas.

Don’t be scared to eat more potatoes, both sweet and regular are great nutritional powerhouses. Buy organic so you can just rinse the skin and eat it to obtain the vital vitamins and minerals it has within. If you do not buy organic, you might be better off peeling the potato to limit the amount of pesticides you ingest.

How do you enjoy sweet potatoes?

Gold Nugget Ghee: A Tasty Source of Health Benefits

Just what is ghee, you ask? It’s made from butter that has been gently heated to remove the milk solids. This makes it a pure fat just like coconut oil with a high smoke point at 482°F. You can use it just like butter, and for those sensitive to butter, ghee seems to not trigger the same intolerance.

Ghee is chock full of fat soluble Vitamins A, D, E, and K. And wouldn’t you know, ghee is pure healthy fat allowing for easy absorption of these health-promoting vitamins. But, like most things, not all ghee is created equally; where it’s sourced is an important part of what makes it healthy. Enter Gold Nugget Ghee, committed to providing people the highest quality ghee on the market.

gold nugget ghee, healthy fat, cooking, review, bulletproof coffee

Daniel Draskinis, the founder of Gold Nugget Ghee and an avid outdoor enthusiast, set out to find something that would provide him sustainable energy for his adventures. From rock climbing to yoga to ultra marathons, performing at his best was vital. Through research and experimentation, Daniel created Gold Nugget Ghee.

GOLD NUGGET GHEE is committed to bringing people the highest quality ghee available on the market. We source butter from small farms in Northern California, which provides a unique rainforest ecosystem that allows cows to happily graze on green grass ALL YEAR long. We are committed to providing nutrient-dense ghee that supports your health, our planet, and environment.

Daniel graciously provided a jar of Gold Nugget Ghee free of charge for me to review. I’ve used coconut oil for cooking plenty of times before, but when I found Gold Nugget, I had to try for myself.

The source of food is essential if we want to give our bodies the best nutrients available, and Gold Nugget is right on target. What about the taste? Glad you asked, we love it! Going Mom and I first tried it in our black coffee since we’ve heard wonderful things about putting butter or ghee in coffee, aka Bulletproof Coffee.

Gold Nugget Ghee and Coffee

A rich, buttery aroma filled the air as steam rose from our hot mugs of upgraded coffee, and our mouths were greeted with a rich, nutty flavor. I could pick up slight notes of caramel as the coffee cooled a bit and it left me craving more. We added about one teaspoon to start, but now we’ll do almost two teaspoons.

Next up was cooking with our Gold Nugget treasure. With a high smoke point, it held up to the high temps of cooking on the stove as well as mixed well with steamed veggies.

ghee, healthy cooking, coffee, vegetables

Avery and and Going Mom gave me their empty plates and buttery kisses in approval. So ghee is good in coffee (I call it coff-ghee because, dad jokes) and savory dishes, but what about something a little sweet? Keeping with healthy, whole foods, I made cinnamon roasted carrots with ghee to put it to the test.

Gold Nugget Ghee with Cinnamon Roasted Carrots

MMMMmmmmmm! Nuff said.

Much like coconut oil, ghee is beneficial both in and outside of your body. It is used to treat burns and rashes, and as a moisturizer for the skin and scalp. What I appreciate about is that it doesn’t need to be refrigerated, which makes it the perfect food to take along when traveling.

Gold Nugget Ghee supports local businesses, holds up to the highest of mindful business practices, and put care into what they create. They also package their product in glass jars as opposed to plastic, so you can reuse the jar over and over again.

My family and I are nothing but pleased with Gold Nugget Ghee. We can feel the health benefits and taste them too! Every time my wife and I have our morning cup of joe, Gold Nugget finds its way into our mug and puts a happy, healthy smile on our face.

You can follow Gold Nugget Ghee on Facebook, Twitter, and Instagram to keep up to date on specials and tasty ways to use their delicious food. Be sure to pick up a jar (or two or three) here.

Disclosure: Gold Nugget Ghee provided a jar of their ghee free of charge in exchange for my review. I was not compensated in any other way.

Outer Banks Vacation: A Plastic Kayak + The Paper Canoe

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Have you ever woke up early to watch the sunrise? What about the sunrise over the ocean? As a kid, when at the beach, I always aspired to wake up early before everyone else for first dibs on seashells that washed ashore overnight. Watching the sunrise would be an added bonus as I collected fully intact conches and starfish normally only found in stores.

My aspirations never turned into reality though. As the chubby kid I was, I lacked the discipline to actually wake up that early. But now, years later, I happened to naturally wake up before 5 am and decided to head to the beach.

My childhood memories of thinking I’d be the only one on the beach stuck with me as I walked down to the ocean. Those thoughts quickly faded as I found several groups of people walking the beach in search of shells as they waited for that burning ball of fire to rise above the horizon. And those store-quality shells waiting for me to find them on the sandy shore? Negative. But I met this guy who popped out of his hole.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

I thought he was coming out for a friendly “Top O’the mornin to ya!” greeting, but turns out he was being a little crab. *bada-bing*

Despite the lack of shells and peaceful isolation, the early waking was well worth it as the bright yellow-orange crested the ocean horizon.

paper canoe, sunrise, outer banks, obx, vacation, family, travel, north carolina, food

It didn’t last long as the sky was covered in gray clouds, but those few minutes were glorious.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

With part of my childhood dreams accomplished, I still had a couple hours before anyone would be making like the sun and rising for the morning, so I walked the beach a while longer. I received a surprise text from my wife asking if I wanted to go for a walk. She didn’t know I had already been up and out, but I would never turn down a nice walk with my wife.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Going Mom made the morning beach experience a million times better, and I even got a kiss out of the thing!

Kissing on the OBX Beach_2

Glad she doesn’t care about bedhead. After our romantic stroll along the ocean water, we stopped at one of three coffee shops within the area, the Outer Banks Coffee Company. If you’re in the area, save your cash, the place did not impress. It looked all cool and done up inside, but when I get a styrofoam cup, I’m instantly turned off from even the best brew. It wasn’t that bad tasting (we drink it black), so maybe bringing your own mug would be a good option. We didn’t pack our mugs, so that was the only time we tried the place.

Back at the beach house, after our normal morning routine and breakfast with a toddler, it was past noon. After my ocean kayaking experience the day before, I was itching to get back on the water in our sit-on-top vessel. The waves were throwing another fit that day, and I wanted to bring the girls out with me which would not be safe in the ocean. Luckily, that turtle pond we hiked around was large and calm enough for the perfect first time kayaking as a family.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Kelley kept a safe hold on Avery while I acted as a human motor. I expected Avery to be more excited than she showed, but I blame most of that on the oversized life vest pushing into her face. That didn’t stop Mommy from taking the obligatory selfie.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Somewhere, behind those cool shades, our daughter was fiercely striving to keep her cool and not let her excitement show, I just know it! Either way, I enjoyed getting out as a family and creating another first for Avery. At least Mommy and Daddy were happy.

Kayaking with Family in Turtle Pond_OBX

G-Ma, my mom, and Uncle Paul and Aunt Tammy all party more than Going Mom and I. Probably because they did their time with little kids and are enjoying freedom once again. So while we’d stay at the beach house, they were out doing things during the day and night. But today, the fifth day of our trip, we planned on going out for a family dinner somewhere nice.

After scanning the available places that would be most acceptable to the picky foodies (my wife and I), we settled on The Paper Canoe. We had actually stopped there on the drive in with Avery screaming about having to go pee and not wanting to let us down by going in her Honest Company training pants. The waitstaff were all happy to help our child in distress that day, so at least we knew they were nice.

When you’re extremely particular about how food is prepared and where it’s sourced, you should call the place ahead of time. Tommy, who happened to be the owner, kindly answered my call. After explaining how I prefer to have no added oils when cooking, but really really really wanted scallops along with a side of steamed veggies, he was nothing but happy to accommodate my requests. This, in turn, made for a wonderful dining experience for all.

The Paper Canoe Family Photo

Not that Preston and Aaron were concerned. They happily sipped on Mai Tais. I’m sure that helped Preston’s third-degree sunburn.

The Paper Canoe_Aaron and Preston drinking Mai Tais

Very rarely do I receive that kind of response when I go through my multiple needs, but they delivered and never put off that they were annoyed. The food was delicious, service was outstanding, and my sea scallops were perfectly baked (per my request) and fork tender.

A photo posted by RC Liley (@going_dad) on

I ate all of my veggies first because I like to save the best for last. This drove G-Ma, sitting right next to me, insane. She eventually broke down with her fork heading towards my plate, yelling at me to eat them. I shared one of the delicacies with my dear mother since I tortured her for so long. It’s the least I could do since she gave me life. If you’re in the area, The Paper Canoe the choice dining spot for parties big or small. It truly is unique with quality food and outstanding service.

After dinner, we ventured outside to take a few pics where the restaurant is right along the bay. Grandma made an already beautiful sunset picture into a spectacular one.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Next in line of beautiful photo captures outside of The Paper Canoe was G-Ma.

DSC_0912

As another family took pictures beside us, I offered to play photographer if they would return the favor. They quickly accepted and put their best photographer in charge. Or so I was told.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

I love this shot, we’re just missing my other cousin, Uncle Paul and Aunt Tammy’s oldest boy, Nick, who arrived the next day. Their almost complete family photo turned out well nonetheless.

paper canoe, ocean, beach,sunrise, outer banks, obx, vacation, family, travel, north carolina, food

Avery was becoming restless at this point (wait, she’s always restless), but we tortured her with another picture with just Mommy and Daddy.

DSC_0934

We promised her that was all and loaded up in the van to drive back to the beach house. The rest of the night was spent, surprise, at the beach house with Avery running around giving us entertainment. With my early arrisal, I was feeling tired and didn’t have much longer. In preparation for yet another day at the beach (maybe more kayaking), we turned in for the night for much needed rest.

DSC_0927