Vegan Sweet Potato/Yam Recipes Charles

Jerk Sweet Potato & Black Bean Curry – V

Ingredients

• 1 (10 oz) onion, ½ diced (5 oz), ½ roughly chopped (5 oz)
• 1 Tbsp(0.5 oz) olive oil(14 g)
• 25g (0.88 oz) ginger, roughly chopped
• 2 tbsp (1 oz, 28 g)jerk seasoning
• ¼ tsp(0.04 oz) thyme(1.25 g)
• 200g (7.05479 oz) canned chopped tomato
• 2 tbsp (1 oz, 28 g) red wine vinegar
• 1½ Tbsp(0.75 oz) stevia(21 g)
• 8 oz vegetable stock
• ½ kg (17.637 oz) sweet potato, peeled and cut into chunks
• 400g black beans (14.1096 oz) (V&O)
• 200g (7.05479 oz) bell red peppers, cut into thick slices (roasting suggested but optional)

Chicken thighs (OMNIVORE)

• 1 pound (16 oz) chicken thighs bone-in skin-on
• Salt and black pepper to taste

Sauce

• 1 Tbsp (0.5 oz)olive oil(14 g)
• 1 Tbsp(0.5 oz) mustard(14 g)
• 1 Tbsp(0.5 oz) honey(14 g)
• 3 (0.45) cloves garlic minced
• ⅛ tsp (0.02 oz)crushed red pepper(0.6 g)

Instructions *

1. Gently soften the diced onion in the sunflower oil in a big pan or casserole.
2. Meanwhile, whizz together the roughly chopped onion, ginger, coriander stalks, and jerk seasoning with a hand-held blender.
3. Add to the softened onion and fry until fragrant.
4. Stir in the thyme, chopped tomatoes, vinegar, stevia, and stock cubes with 600ml water and bring to a simmer.
5. Simmer for 10 mins, then drop in the sweet potatoes and simmer for 10 mins more.
6. Stir in the beans, peppers, and some seasoning and simmer for another 5 mins until the potatoes are almost tender.
7. Cool and chill for up to 2 days.
8. To serve, gently heat through on the stove top. Roughly chop most of the coriander leaves and stir in, then serve scattered with the remaining leaves.

Chicken Thighs

1. Preheat the oven to 220C/425 F.
2. Place the chicken thighs in a bowl and season them generously with salt and pepper.
3. Whisk all the sauce ingredients together in a small bowl.
4. Pour the sauce over the thighs and toss them well.
5. Transfer the chicken thighs to a 9×13 inch baking dish including any remaining sauce. No need to grease the dish.
6. Transfer the baking dish to the oven and bake for about 35 minutes or until the chicken thighs have an internal temperature of 75C/165 F degrees and the skin is crispy.
7. Transfer the chicken to a serving plate, cover with aluminum foil and let it rest for 10 minutes before serving.

Lentil Sweet Potato Stew – V

Ingredients

• ¼ cup (2 oz, 56.75 g) vegetable broth
• 1 onion, (8 oz, 227 g) chopped
• 2 large garlic cloves, (0.35 oz, 10 g) pressed or minced
• 2 tsp (0.35 oz, 10 g) ground cumin
• 1 tsp (0.175 oz, 5 g) ground coriander
• 1 cup (8 oz, 227 g) dry (uncooked) green lentils (V&O) (3 cups cooked)
• 1 bay leaf
• 2 cups (16 oz, 454 g) water
• Juice of 1 lemon
• 6 cups (48 oz, 1362 g) freshly chopped tomatoes plus 1 cup (8 oz) pureed tomato
• 1 ½ cups (12 oz, 340.5 g) chopped sweet potato
• ¼ tsp (0.0412 oz, 1.17 g) crushed red pepper (optional)
• ¼ tsp (0.0412 oz, 1.17 g) salt, or to taste
• ¼ tsp (0.0412 oz, 1.17 g) black pepper, or to taste

Garlic butter fish (OMNIVORE)

• 2 tilapia filets (8 oz, 227 g)
• Salt and freshly ground black pepper, to taste
• ¼ tsp (0.0412 oz, 1.17 g) paprika
• ¼ tsp (0.0412 oz, 1.17 g) dried thyme
• ¼ tsp (0.0412 oz, 1.17 g) dried oregano
• 2 tbsp (1 oz, 28 g) butter, melted
• 2 cloves garlic, minced (0.35 oz, 10 g)
• 1 Tbsp (0.5 oz, 14 g) lemon juice
• ⅛ tsp (0.0208 oz, 0.585 g) lemon zest
• 2 Tbsp (1 oz, 28 g) Chopped fresh cilantro, for garnish
• Lemon slices, for garnish
• 4 cups (32 oz) cooked brown rice

Instructions *

1. Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden.Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
2. Add dried lentils, bay leaf, and water to the pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender.
3. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Garlic butter fish

1. Preheat the oven to 400°F.
2. Season tilapia with salt, pepper, paprika, thyme, and oregano; arrange fish in a 9×13 baking dish.
3. In a mixing bowl, whisk together melted butter, garlic, lemon juice, and lemon zest; pour over tilapia.
4. Bake tilapia for 10 to 12 minutes, or until the fish flakes and is fork-tender.Garnish with pepper flakes, cilantro, and lemon slices.
5. Serve with rice and lentil stew

Mediterranean baked sweet potatoes – V

Ingredients

• 4 (16.8 oz) medium sweet potatoes
• 15-ounce chickpeas (V&O)
• ½ Tbsp(0.25 oz. 7 g) olive oil
• ½ tsp(0.087 oz, 2.5 g) each cumin, coriander, cinnamon, smoked (or regular) paprika
• 1 pinch salt

Baked chicken

• 2 (10 oz) bone-in chicken thighs
• 1 tbsps (0.5 oz, 14 g) olive oil
• Salt to taste (0.25 oz)
• ¼ tsp(0.04 oz, 1.25 g) pepper
• ¼ tsp (0.04 oz. 1.25 g)paprika
• ½ tsp (0.08 oz,2.5 g)garlic powder

Garlic sauce

• 1/4 cup (2 oz, 56.75 g)hummus
• ½ (0.75 oz) medium lemon, juiced
• ¾ – 1 (0.5 oz) tsp dried dill
• 3 (0.33 oz) cloves garlic, minced
• Water (to thin)

Instructions *

1. Preheat the oven to 400 degrees F (204 C) and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half lengthwise.
2. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min – 1 hour).
3. Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.
4. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).
5. While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to thin so it’s pourable. Taste and adjust seasonings as needed.
6. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor.
7. Once sweet potatoes are fork tender and the chickpeas are golden brown – roughly 25 minutes – remove from the oven.
8. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, garlic herb sauce.

Chicken Thighs

1. To make chicken, preheat the oven to 400 degrees and prepare a 9×13-inch baking dish with a light coating of olive oil.
2. Brush olive oil over the chicken thighs. In a small bowl, combine the salt, pepper, paprika, and garlic powder. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking sheet.
3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 165 degrees.

Oven Baked Sweet Potato and Sauteed Vegetables – V

Ingredients

Sweet potatoes

• 4 medium sweet potatoes roughly 2 lb (32 oz, 908 g)
• Freshly ground black pepper
• 2 Tbsp (1 oz, 28 g) vegan butter (about 9 g per potato)

Vegetables

• ½ head broccoli cut into small florets (8 oz, 227 g)
• 2 medium carrots (12 oz, 340.5 g) peeled, cut in half and then quartered
• 1 ½ Tbsp (0.75 oz, 21 g) olive oil
• Salt and pepper to taste

Salmon (OMNIVORE OPTION)

• 8 oz (227 g) salmon filets (about 4cm thick), skin on,cut into 2 portions
• ½ Tbsp (0.25 oz, 7g) olive oil
• 4 tsp (0.7 oz, 20 g) unsalted butter
• ½ lemon, juiced
• Salt and pepper to taste

Instructions *

1. Wash sweet potatoes thoroughly, pat dry, and pierce each 3-4 times with a fork.
2. Place potatoes in an oven and bake for 20 minutes, turning halfway through. If your potatoes aren’t fork tender after 20 minutes, continue baking until cooked.
3. Split potato down the middle, season with salt and pepper and top with a pat of butter.

Vegetables

1. Heat oil in a large skillet set over medium-high heat. Toss in the vegetables and mix until they are coated well and continue to cook for 5 more minutes over high heat.
2. Reduce heat to medium low and let it cook for a further 6 – 8 minutes until tender but al dente. Season with salt & pepper and serve.

Salmon (OMNIVORE OPTION)

1. Season the salmon fillets with salt and pepper, put the oil and butter in a non-stick frying pan over a medium heat, swirling around the pan until melted and foaming, then turn up the heat.
2. Once the butter starts bubbling, add the salmon fillets to the pan, skin-side-down, and fry for 3 mins until crisp.
3. Flip the filets over, lower the heat and cook for 2 mins more, then drizzle with the lemon juice.
4. Transfer the salmon to a plate and baste with any of the buttery juices left in the pan.

Smoky Lentil Stuffed Sweet Potatoes – V

Ingredients

• 2 medium size sweet potatoes (16 oz, 454 g)
• ¼ cup (2 oz, 56.75 g) olive oil
• 2 medium sized yellow onion, (16 oz, 454 g) finely chopped
• 4 cloves of garlic, minced (0.7 oz, 20 g)
• 2 cups (16 oz, 454 g) lentils (V&O), rinsed and picked over
• 2 tsp (0.35 oz, 10 g) paprika
• ¼ tsp (0.0412 oz, 1.17 g) cayenne pepper
• 3 cups (24 oz, 681 g) prepared coconut milk
• 3 cups (24 oz, 681 g) water
• 3 cups (24 oz, 681 g) fresh diced tomatoes
• salt and pepper to taste

Chicken (OMNIVORE)

• ½ pound (8 oz, 227 g) chicken thighs
• ½ garlic clove(0.088 oz,2.5 g) minced
• 1 tsp (0.175 oz, 5 g) mustard
• ½ Tbsp (0.25 oz, 7g) lemon juice plus extra lemon for serving
• ½ Tbsp (0.25 oz, 7g) oregano spice
• ¼ tsp (0.0412 oz, 1.17 g)paprika
• ½ tsp (0.088 oz,2.5 g) onion powder
• Salt to taste
• ¼ tsp (0.0412 oz, 1.17 g) Ancho chile powder
• Ground black pepper to taste
• 2 tbsp (1 oz, 28 g) olive oil
• 2 tsp (0.35 oz, 10 g) cilantro, chopped

Instructions *

1. Heat the oven to 400F and place a rack in the center of the oven. Poke a few holes in all of the potatoes and place them directly on the oven rack (with a sheet pan below to catch any of the drippings). Bake until the potatoes are fork tender.
2. About 1 hour (this will vary depending on the size of the potatoes so test them a few times while baking). While the potatoes bake, prepare the filling.
3. Heat the olive oil in a deep bottom pot over medium high heat. Add the onion and cook, stirring occasionally until it’s fragrant and turning soft. About 8 minutes. Stir in the garlic and cook for 1 minute longer.
4. Add the lentils, smoked paprika and cayenne pepper. Stir until the mixture is well coated in the spices. Add the coconut milk, and water. Bring to a boil. Reduce the heat to medium-low, cover the pan and cook until the lentils are tender, about 30 minutes.
5. Remove the lid and stir in the fresh tomatoes. Season with a pinch of salt and pepper. Cook for about 15-20 minutes longer or until the mixture thickens up. Taste for seasonings and adjust as needed. Slice each sweet potato in half and serve with the lentils. Drizzle with fresh lime juice.

Chicken

1. Preheat the oven at 430 F (220 C) with the fan on.
2. In a large bowl mix all the ingredients except the chicken. Add the chicken in the bowl and mix gently so that all the thighs are coated.
3. Grease a pan (or cooking dish) with some olive oil and place the chicken so that they are all in one layer. Roast for 15-17 minutes a bit more if they are larger thighs.
4. Remove, sprinkle squeeze of lemon.

Sweet Potato And Green Lentil Curry And Baked Fish- V

Ingredients

• 180g (6.35 oz) green lentils (V&O)
• 2 tbsp (1 oz, 28 g) olive oil
• 1 large (10 oz) onion, finely chopped
• 3 (0.3 oz) garlic cloves, finely chopped
• 1 tbsp (0.5 oz) finely grated ginger
• a handful of cilantro (2.8 oz), stalks chopped + leaves for serving
• 1 cup (8 oz) of chopped tomatoes
• 2 (12 oz) medium sweet potatoes, cut into 1.5 cm
• Sea salt, adjust to taste
• 240 ml (8.12 oz) coconut milk from powder
• juice of ½ lime
• handful of almonds (1 oz) (V&O), lightly toasted (to serve)

Dry spices

• 1 tsp (0.174oz, 4.9g) mustard
• ½ tsp (0.08oz, 2.5g) ground cumin
• ¼ tsp (0.0417 oz) curry powder
• 1 tsp (0.174oz, 4.9g) ground cumin
• 1 tsp (0.174oz, 4.9g) ground coriander
• ½ tsp (0.083 oz) turmeric
• ½ tsp (0.083 oz) cinnamon
• ½ tsp (0.083 oz) hot chili powder
• ¼ tsp (0.0417 oz) ground cinnamon
• a good pinch of ground cloves
• 1/8 tsp (0.0208 oz) ground pepper
• ½ tsp (0.083 oz) curry spice mix

Fish (OMNIVORE)

• 2 tbsp (1 oz, 28 g) butter
• 2 cloves (0.2 oz) garlic, minced
• ½ lemon
• 2 tilapia (8 oz) fish fillets
• ¼ tsp ( 0.0417 oz) each – sea salt and pepper
• Minced cilantro (0.1 oz)
• 3 cups (24 oz) cooked brown rice – to serve

Instructions *

1. Rinse split red lentils several times really well, until the water runs clear. If your stomach is sensitive to pulses, you may want to cook them separately in about 3 cups of water, skimming the foam that comes up to the surface during cooking. Simmer until they can be squashed between your fingers, about 10 minutes.
2. Heat up oil on a medium heat, in a heavy bottom pan. Once the oil is hot, add mustard seeds and wait until they start popping, stirring from time to time. Next add in cumin and curry powder. Fry gently for a minute or so – until the cumin releases its fragrance.
3. Add chopped onion, saute it gently, stirring from time to time until it gets soft and lightly caramelized in places. Add garlic, ginger and chopped cilantro stalks. Cook for about 2 minutes stirring frequently so that ginger does not stick to the pan.
4. Reduce the heat to low and add all the ground spices (apart from the curry spice mix). Coat everything in the pot in the spices. Stir frequently, cook for 1-2 minutes until all spices are fragrant. Add chopped tomatoes and 240 ml water. Cover and cook for a few minutes until the tomatoes soften and fall apart.
5. Add rinsed lentils (if not cooking them separately), sweet potato and about 500 ml / 2 cups of water.
6. Let everything come to a gentle boil, simmer covered until sweet potato is tender and the curry thickens – add a splash of water if it is getting too dry. Add salt, coconut milk and cooked lentils if you cooked them separately. Cook for a further 5 minutes to allow the curry to thicken.
7. Season with the curry spice mix and lime juice. Adjust seasoning and spiciness if needed. Serve on top of cooked rice, with chopped cilantro leaves and toasted cashews on top.

Fish

1. Preheat your oven to 425 degrees Fahrenheit. Melt the butter in a small frying pan over medium heat. Add the garlic and let it cook for 1 minute. Zest the lemon (preferably with a Microplane) and add it to the butter. Thinly slice the zested lemon and place the slices in the bottom of a baking dish.
2. If there are extras, save them for the top of the fish. Dry the fish with paper towels, season both sides with salt and pepper, then lay the fish on top of the lemon slices. Spoon or brush the garlic butter over the fish.
3. Bake the fish for 10-12 minutes, or until it flakes easily with a fork. Serve with a little parsley sprinkled over the top for color.

Sweet Potato Apple and Noodle Breakfast Bake – V

Ingredients

• 1 medium sweet potato, (12 oz, 340.5 g)
• 2 small apples, (12 oz, 340.5 g)
• 3 Tbsp (1.5 oz, 45 g) olive oil
• 1 tsp (0.175 oz, 5 g) pumpkin pie spice
• ¼ cup (2 oz, 56.75 g) brown sugar
• ⅓ cup (2.67 oz, 75.67 g) oat flour (make from blended rolled oats)
• ⅓ cup (2.67 oz, 75.67 g) chopped almond
• ⅓ cup (2.67 oz, 75.67 g) orange juice (fresh squeezed if possible)
• ½ tsp (0.088 oz,2.5 g) salt

Garnish

• 2 Tbsp (1 oz, 28 g) Dry coconut milk
• 2 Tbsp (1 oz, 28 g) Additional chopped almonds (V&O)
• 2 Tbsp (1 oz, 28 g) Maple Syrup

Instructions *

1. Spiralize the apple and sweet potato. Alternatively, they can also be julienned.
2. Combine all ingredients except garnish ingredients.
3. Bake at 425° F covered for 12 minutes.
4. Remove from the oven and toss.
5. Add to plates and drizzle with additional maple syrup, dust with prepared coconut milk, and sprinkle chopped almonds.

Sweet Potato Breakfast Bowl With Baked Beans – V

Ingredients

• 16oz. (454 g)sweet potato (1 very large or 2 small)
• Optional: honey to taste OR half of a small, slightly ripe mashed banana for sweetness
• Cinnamon to taste
• 2 tbsp (1 oz, 28 g) raisins
• 1 Tbsp(0.5 oz,14 g) chopped peanuts (V&O)
• 1 tbsp(0.5 oz. 14 g) chopped almonds (V&O)
• 2 tbsp (1 oz, 28 g) peanut butter
• 1 cup (8 oz, 227 g)baked beans (V&O) (to serve)
• 4 strips Bacon (OMNIVORE)

Instructions *

1. Preheat the oven to 375 degrees.
2. Wash and lightly dry sweet potato(es).
3. Poke with a fork several times and wrap in aluminum foil.
4. Bake large sweet potatoes for around 70-80 minutes, or smaller sweet potatoes for around 60-65 minutes, until a fork can easily pierce through the entire sweet potato.
5. Let cool for at least five minutes before peeling. Peel cooled sweet potato and lightly mash with cinnamon and honey (or half of a mashed banana).
6. Top with raisins and chopped nuts and other toppings if desired. If enjoying right away, drizzle with almond butter. If enjoying later, top with peanut butter just before serving and reheating.

Sweet Potato Croquettes With Baked Tempeh – V

Ingredients

• 3 large sweet potatoes, steamed
• 4 garlic clove, grated
• 1 cup (8 oz, 227 g)panko breadcrumbs
• 2 eggs whites
• Sea salt and black pepper
• Olive oil (1 oz), for baking
• 2 tbsp (1 oz, 28 g) nutritional yeast, optional

Filling:

• 120g cup fresh ricotta, well drained
• 1 Tbsp (0.5 oz, 14 g)fresh basil and mint, finely chopped
• Squeeze of fresh lime juice
• Zest of ½ lime
• 2 roasted bell peppers, finely chopped (optional)
• Sea salt and black pepper to taste

Tempeh

• 110g plain tempeh, cubed
• 22g peanut butter
• 22ml soy sauce
• 15g sweet chili sauce
• 8ml red wine vinegar
• ½ tsp garlic powder
• 1 Tbsp(0.5 oz, 14 g) water

Chicken

• 2 chicken thighs bone-in, and skin-on
• ½ Tbsp (0.25 oz, 7g)olive oil
• ¼ tsp(0.04 oz, 1.25g) salt
• ¼ tsp (0.04 oz, 1.25g)pepper
• ⅛ tsp (0.02 oz, 0.6g)paprika
• ¼ tsp(0.04 oz, 1.25g) garlic powder
• ¼ tsp (0.04 oz, 1.25g)dried parsley

Instructions *

1. Preheat the oven to 200C/400F and lightly coat oil on a baking tray.
2. In a bowl, mix together your leftover mashed sweet potatoes, ⅓ of panko breadcrumbs, and grated garlic. Season well with salt and pepper and mix until combined.
3. In another bowl mix together the ricotta with fresh herbs, lime juice, and zest. Add finely chopped roasted bell pepper and season well with salt and pepper to taste.
4. Whisk the egg whites in one bowl and place the remaining panko breadcrumbs in another bowl.
5. Take 1 heaping Tbsp of mashed sweet potatoes, shape into a slightly flattened ball, and add into the center a teaspoon of ricotta mixture. Close and shape it into a croquette.
6. Repeat the process with remaining ingredients. Place your croquettes into a tray and freeze for 10 minutes, or until hard enough to handle.
7. Dip your croquettes into the whisked egg whites then coat on all sides with panko breadcrumbs. Place on the greased baking sheet. Repeat the process for each croquette.
8. Bake for about 15 minutes or until the tops are crispy and golden brown and the center is hot.
9. Serve them straight away from the oven or at room temperature.

Tempeh

1. Mix the marinade ingredients together in a container then add the cubed tempeh and mix well. Let sit for 20-30 minutes to marinate.
2. When you’re ready to start the recipe, preheat the oven to 220C/425F.
3. Place the tempeh cubes on a parchment paper-lined baking tray and bake for about 20 minutes until hot, gooey and starting to crisp.

Chicken

1. Preheat the oven to 200C/400F degrees and prepare a 9×13-inch baking dish with a light coating of olive oil.
2. Brush olive oil over the chicken thighs. In a small bowl, combine the salt, pepper, paprika, garlic powder, and parsley. Sprinkle the seasoning blend over both sides of the chicken thighs and place them in the prepared baking dish.
3. Bake in the preheated oven, uncovered for 30-40 minutes or until the internal temperature reads 75C/165F degrees.

Sweet Potato Jackets With Guacamole & Kidney Beans – V

Ingredients

• 1 tsp (0.174oz, 4.9g) olive oil
• 4 (16 oz) sweet potatoes
• 2 large (12 oz) avocados
• Juice 2 limes, plus 4 wedges
• 2 (4 oz) red chilis deseeded and finely chopped
• 4 (16 oz) tomatoes, finely chopped
• ⅓ (1 oz) small pack coriander, leaves roughly chopped
• 2 (8 oz) small red onions, finely chopped
• 400g (14.11 oz) cooked kidney beans
• 8 oz canned sardines, seasoned with black pepper to taste (OMNIVORE)

Instructions *

1. Heat oven to 220C/200C fan/gas 7, oil the sweet potatoes, then put them straight on the oven shelf and roast for 45 mins or until tender all the way through when pierced with a knife.
2. Meanwhile, mash the avocado with the lime juice in a small bowl, then stir in the chili, tomatoes, coriander and onion.
3. Cut the potatoes in half and top with the beans and guacamole for vegans, serve with sardines and guacamole for omnivores. Serve with the lime wedges for squeezing over.

Sweet Potato Muffins And Tofu scramble – V

Ingredients

• ½ cup (4 oz, 113.5g) mashed sweet potato (1 small sweet potato)
• 1 cup (8 oz, 227g) all purpose flour
• 1 tsp (0.174 oz, 4.9g) cinnamon
• ½ tsp (0.08 oz, 2.5g) baking soda
• ½ tsp (0.08 oz, 2.5g) baking powder
• ¼ tsp (0.04 oz, 1.25g) salt
• ¼ cup (2 oz, 56.75g) mashed banana sub 1 large egg
• ½ cup (2 oz, 56.75g) coconut powder
• ⅓ cup (2 oz, 56.75g) brown sugar
• ¼ cup (2 oz, 56.75g) olive oil
• Stevia, for the topping

Tofu

• 1 tbsp(0.5 oz, 14g) olive oil
• 16-ounce block firm tofu
• 2 tbsp (1 oz, 28 g) nutritional yeast
• ½ tsp (0.08 oz, 2.5g)salt, or more to taste
• ¼ tsp (0.04oz, 1.25g) turmeric
• ¼ tsp (0.04oz, 1.25g) garlic powder
• 2 tbsp (1 oz, 28 g) prepared coconut milk
• Scrambled eggs (OMNIVORE)

Instructions *

1. Preheat the oven to 450 degrees Fahrenheit.
2. Wash the sweet potatoes and slice them in half. Place them on a baking sheet lined with parchment paper and rub them with olive oil, just enough to coat.
3. Sprinkle kosher salt on the potato slices.
4. Bake until tender and lightly browned on the edges, about 25 to 35 minutes depending on the size of the potatoes. (Prick with a fork to assess doneness!)
5. Scrape the flesh out of the skin and use a fork to mash it in a bowl. Measure out 1 cup of the potato puree and while the potato cooks, preheat and prep the batter.
6. Preheat the oven to 350 degrees Fahrenheit. Add 8 muffin cups to a muffin tin.
7. Meanwhile, mix the batter: In a large bowl, stir together the flour, cinnamon, baking soda, baking powder and kosher salt.
8. In a separate bowl, whisk together the eggs, then the milk, brown sugar, sweet potato puree, oil and greek yogurt. Pour the wet mixture into the dry ingredients and stir until combined.
9. Fill the muffin cups evenly (there will be a good amount of batter, which makes for tall muffins). Sprinkle the tops with stevia.
10.  Place the tray in the oven and bake for about 25 minutes, insert a toothpick in the center of the muffin, and make sure the toothpick comes out clean. Allow to cool in the pan for 5 minutes, then remove the muffins and place them on a cooling rack to fully cool.

Tofu

1. Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork (you can also crumble it into the pan with your hands).
2. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone. Now add the nutritional yeast, salt, turmeric and garlic powder.
3. Cook and stir constantly for about 5 minutes. Pour the powdered coconut milk into the pan, and stir to mix.
4. Serve immediately with sliced avocado, hot sauce, steamed kale, toast or any other breakfast item.

Sweet Potato Quinoa Bowl – V

Ingredients

• 1 medium (4.6 oz) sweet potato, cubed
• Olive oil, for drizzling
• ½ cup (4oz, 113.5g) cooked chickpeas, drained and rinsed
• 1 cup (8 oz, 227g)cooked quinoa
• 2 scallions (0.18 oz), finely chopped
• ¼ cup (2oz, 56.75g) thinly sliced cabbage
• ⅓ cup (2.7oz, 75.7g) crumbled feta cheese
• ¼ cup (2oz, 56.75g) almonds, toasted and chopped
• 2 cups (16oz, 454g) baby salad greens
• Juice of ½ lemon (2 oz), more to taste
• Salt and freshly ground black pepper to taste

Instructions *

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Toss the sweet potatoes with a drizzle of olive oil and a few pinches of salt and pepper. Roast until golden brown, 25 to 35 minutes.
3. Toss the roasted sweet potatoes with the chickpeas, quinoa, scallions, cabbage, feta, almonds, and salad greens. Drizzle with olive oil, the lemon juice, and a few generous pinches of salt and pepper. Add more lemon juice and season to taste. Toss and serve in bowls.

Sweet Potato & Peanut Curry – V

Ingredients

• 2 cups (16 oz, 454 g) cooked brown rice

Sweet potato curry

• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 onion, (8 oz, 227 g) chopped
• 2 garlic cloves, (0.35 oz, 10 g) grated
• thumb-sized piece ginger, grated (0.35 oz, 10 g)
• 3 Tbsp (1.5 oz, 45 g)Thai red curry paste (check the label to make sure it’s vegetarian/vegan)
• 1 Tbsp (0.5 oz, 14 g) smooth peanut butter
• 1 lb (16 oz, 454 g) sweet potato, peeled and cut into chunks
• 1 ¾ cups (14 oz, 392 g) coconut milk
• 1 cup (8 oz, 227 g) bag spinach
• 1 lime, juiced
• 2 Tbsp (1 oz, 28 g) Peanuts (V&O) to serve (optional)

Chicken thighs (OMNIVORE OPTION)

• ¼ cup (2 oz, 56.75 g) honey
• 2 Tbsp (1 oz, 28 g) low sodium soy sauce
• 2 Tbsp (1 oz, 28 g) finely chopped green onions
• 1 Tbsp (0.5 oz, 14 g) cooking oil olive oil
• ¾ Tbsp (.375 oz, 10.5 g) garlic minced (or 4 large cloves garlic, minced)
• ½ Tbsp (0.25 oz, 7g) white vinegar
• ½ tsp (0.088 oz, 2.5 g) sesame oil OPTIONAL
• ½ tsp (0.088 oz, 2.5 g) fresh minced ginger
• 2 chicken thighs (8 oz, 227 g)
• Salt and pepper to season

Instructions *

Sweet Potato Curry

1. Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion for 5 mins.
2. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.
3. Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet potato, peeled and cut into chunks, then add 400ml prepared coconut milk and 200ml water.
4. Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft.
5. Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts.

Chicken Thighs

1. In a shallow bowl, combine honey, soy sauce, green onions, cooking oil, garlic, vinegar, sesame oil and ginger.
2. Mix well and set aside. Pat chicken dry with a paper towel. Trim off any excess fat.
3. Season with salt and pepper then transfer chicken to the bowl with the marinade.
4. Cover and marinade chicken for at least 30 minutes if time allows (or overnight).
5. Preheat the oven to 425°F (220°C).
6. Transfer chicken along with the marinade to a cast iron skillet or baking dish.
7. Bake for 20-25 minutes, flipping twice while baking to ensure the chicken doesn’t dry out on top.
8. Broil for 5 minutes at high heat until golden browned and slightly charred on the edges.
9. Chicken should have an internal temp of 165°F (or 70°C).
10. Garnish with optional sesame seeds. Serve chicken with pan juices over rice.

Tempeh & Sweet Potato Buddha Bowl – V

Ingredients

Sweet potato

• 2 medium sweet potato (16 oz, 454 g)
• 4 cups (32 oz, 908 g)broccoli florets
• 2 tbsp (1 oz, 28 g) olive oil
• ½ tsp (0.088 oz, 2.5 g) salt
• ½ tsp (0.088 oz, 2.5 g) pepper
• 1 tsp (0.175 oz, 5 g) oregano

Tempeh

• 1 Tbsp (0.5 oz, 14 g) soy sauce
• 2 tbsp (1 oz, 28 g) rice vinegar
• 2 tsp (0.35 oz, 10 g) hoisin sauce (or sub with maple syrup)
• 1 clove minced garlic (0.175 oz, 5 g)
• ¼ tsp (0.0412 oz, 1.17 g) cayenne pepper
• 1 tsp (0.175 oz, 5 g) chili powder
• 8oz (227 g) block tempeh

Bowl

• 2 cups (16 oz, 454 g) cooked brown rice (½ cup per serving)
• ½ medium avocado (2 oz, 56.75 g)
• ¼ cup (2 oz, 56.75 g) hummus
• 2 tbsp (1 oz, 28 g) lemon juice
• 2 tsp (0.35 oz, 10 g) lemon zest
• 2 tbsp (1 oz, 28 g) water
• Sausages (8 oz, 227 g) (OMNIVORE)

Instructions *

1. Clean and cube the sweet potato into about 1′ cubes and place this in a large bowl. Add in the broccoli as well as the olive oil, salt, pepper, and oregano and mix everything to combine (you can use your hands for this part). Spread the sweet potatoes and broccoli in a single layer on a large sheet-pan and set this aside. The sweet potatoes and broccoli cook at the same temperature.
2. In the preheated oven (400 °F), roast the sweet potatoes and broccoli for 15 minutes. After 15 minutes, remove from the heat and flip things over as best as you can and turn the baking sheets around in the oven to allow for an even bake. Cook for an additional 10-15 minutes or until the sweet potato is easily pierced by a fork.
3. Remove everything from the heat and allow to cool down for at least 2 minutes before assembling the bowls

Bowl

1. To prepare the buddha bowl dressing, mash the avocado in a small bowl and mix with the hummus, lemon juice, and lemon zest. Thin out the dressing , mix in the tablespoon of water or more/less according to personal preference.
2. Assemble the buddha bowls by serving one large scoop of brown rice into each bowl along with about ½ cup of sweet potatoes, a handful of broccoli, and half of the crisp tempeh. Then, generously drizzle the dressing on top and enjoy warm or cold!

Tempeh

1. Prepare the marinade by mixing the soy sauce, rice vinegar, hoisin sauce, minced garlic, cayenne pepper, and chipotle paste in a large bowl. Make sure that there aren’t any clumps and that the mixture looks smooth, and set this aside.
2. To prepare the tempeh, first cut the 8 oz block into quarters. On a medium sized saucepan over medium heat, add water and wait for it to come to a slow boil. Add in the tempeh and cover the saucepan with a lid to allow the tempeh to steam for 3-5 minutes or until it has started to puff up slightly.
3. Remove the tempeh from the heat and wait for it to cool down before cutting the tempeh into thin strips, about ¼ to ½ inch thick.
4. Add the tempeh to the bowl with the soy sauce marinade and stir to coat the tempeh on all sides. Then, arrange the tempeh into one layer(if possible) on the bottom of the bowl and refrigerate the bowl with the tempeh. Leave the tempeh in the fridge to marinate for an hour, stopping to flip over the tempeh about halfway through the time or more often if you were unable to get the tempeh all in one layer at the bottom of the bowl. Marinate the tempeh for at least 1 hour and as much as 24 hours, so if you want to meal-prep this a day ahead, that’ll work too!
5. Towards the end of the marinating time, begin to preheat your oven to 400 °F. Remove the marinated tempeh from the bowl and arrange in a single layer on a medium sized sheet pan and set aside.

Vegetarian Lentil Sweet Potato Chili – V

Ingredients

• 2 tsp (0.35 oz, 10 g)s olive oil
• ½ yellow onions (4 oz, 113.5 g) chopped
• 1 red bell pepper (8 oz, 227 g) diced
• 3 garlic cloves minced (0.5 oz, 14 g)
• ¼ cup (2 oz, 56.75 g) chili powder
• 2 tsp (0.35 oz, 10 g) dried oregano
• 2 tsp (0.35 oz, 10 g) ground cumin
• 2 tsp (0.35 oz, 10 g) unsweetened cocoa powder
• ½ tsp (0.088 oz,2.5 g) ground cinnamon
• ½ tsp (0.088 oz,2.5 g) salt
• 1 Tbsp (0.5 oz, 15g ) tomato paste
• 3 cups (24 oz, 681 g) vegetable broth
• 1 cup (8 oz, 227 g) dry green lentils (V&O)
• 3 cups (24 oz, 681 g) fresh tomatoes
• 14 oz (392 g) black beans (V&O)
• 3 Tbsp (1.5 oz, 45 g) minced cilantro

Salmon

• ½ tsp (0.088 oz,2.5 g) ginger
• ½ clove garlic, (0.088 oz,2.5 g) minced
• 1 Tbsp (0.5 oz, 14 g) honey
• ½ tsp (0.088 oz,2.5 g) soy sauce
• ⅛ tsp (0.0208 oz, 0.585 g) toasted sesame oil
• ½ lb. (8 oz, 227 g) fresh salmon

Instructions *

1. Heat the olive oil in a large saucepan set over medium heat. Add the onions and cook until tender, stirring occasionally, about 5 minutes. Add the red bell pepper and cook for 2 minutes. Add the garlic, chili powder, oregano, cumin, cocoa powder, cinnamon and salt. Cook, stirring constantly, for 1 minute.
2. Add the tomato paste and cook, stirring, for 1 minute. Stir in the vegetable broth, lentils and crushed tomatoes. Bring to a boil, then reduce heat so that the mixture is simmering. Partially cover the saucepan and cook, stirring occasionally, until the lentils are tender, 30 to 35 minutes. Stir in the black beans and cook for 5 minutes. Stir in the cilantro.

Salmon

1. Preheat the oven to 425ºF. Grate about 1 tsp fresh ginger. Combine the ginger, garlic, honey, soy sauce, and toasted sesame oil in a bowl.
2. Cut the salmon into four equal portions. Place the portioned salmon on a baking sheet lined with parchment or foil, skin side down. Spread the prepared ginger glaze over the top of each piece of salmon. Bake the salmon for about 20 minutes (15 minutes for thin filets), or until the internal temperature reaches 145ºF. Serve immediately.