The versatile sweet potato was the star of our second cooking class in the series. We had so much fun turning that nutritious vegetable into a glorious puree, soup, chili and even a yummy "good-for-you" frosting.
SWEET POTATO HUMMUS
Use as a spread or dip with vegetables; will keep in the refrigerator, covered, for up to 3 days.
1 medium sweet potato, cooked, skin removed
1 can (15 ounces) chickpeas, drained and rinsed
1 medium clove garlic
1 teaspoon salt
½ cup extra-virgin olive oil
Freshly ground pepper (optional)
Hot sauce or chili sauce (optional)
In food processor place sweet potato, chickpeas, garlic and salt; process 1 minute. While running, slowly add olive oil to form a smooth puree. Serve topped with pepper and hot sauce. Makes about 3 cups.
SWEET POTATO APPLE SOUP
Serve with fat-free sour cream or plain non-fat yogurt, if desired
2 tablespoons olive oil
1 medium onion, finely chopped
1 apple, peeled, cored, shredded or finely chopped
3 cups cooked and mashed sweet potato
4 cups chicken or vegetable broth
½ cup evaporated milk
2 tablespoons sugar, maple syrup or honey
2 teaspoons pumpkin pie spice
½ teaspoon salt
In large saucepan over medium-high heat, heat olive oil. Add onion and apple; cook, stirring, 3 minutes. Stir in sweet potato, chicken broth, evaporated milk, sugar, pumpkin pie spice and salt; cook until heated through. Makes 4 servings.
SWEET POTATO FROSTING
You can also enjoy this “frosting” as a rich pudding without the cake.
1 cup cooked sweet potato puree (about 1 large sweet potato)
5 ounces semisweet or bittersweet chocolate (55 to 60 percent cacao), finely chopped (3/4 cup)
In large saucepan over medium-low heat, bring sweet potato puree to a simmer, stirring frequently. Remove from heat; stir in chocolate until smooth. Cool, stirring occasionally, until mixture is at room temperature; it should form soft peaks but not be stiff. Makes generous 1 cup
OATMEAL SWEET POTATO MUFFINS
1 cup old fashioned rolled oats
1 cup flour (all-purpose, whole wheat or both)
1 tablespoon ground flaxseed
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup cooked and mashed sweet potato
1 large egg
3/4 cup packed brown or date sugar
1/3 cup mild olive or grape seed oil
1/4 cup milk (skim, regular, nut milk)
1 teaspoon vanilla extract
Preheat oven to 400°. Line one 12-cup muffin pan with paper liners or generously grease. In medium bowl stir oatmeal, flour, flaxseed baking powder and soda, cinnamon and nutmeg. In small bowl, stir sweet potato, egg, brown sugar, oil, milk and vanilla until well combined. Pour sweet potato mixture over flour mixture; stir until just moistened. Scoop scant ¼ cup into muffin pan. Bake 15-20 minutes or until top springs back when touched. Makes 12 servings.
3 BEAN SWEET POTATO CHILI
This stick-to-your-ribs dish proves vegetarian fare can be just as hearty and filling as meaty meals.
1 very large sweet potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
2 chipotle chiles in adobo (canned), cut up
3 cloves garlic, coarsely chopped
1 tablespoon ground cumin
2 teaspoons chili powder
1 can (28 ounces) diced tomatoes
1 cup vegetable or chicken broth
1 package (8 ounces) frozen shelled edamame or lima beans
1 can (15- 16 ounces) pinto beans
1 can (15-16 ounces) black beans, drained
Shredded Cheddar cheese and plain yogurt (optional for garnish)
In slow cooker, mix sweet potatoes, onion, chipotle pepper, garlic, cumin, chili powder, tomatoes, broth and beans. Cover; cook on Low heat setting 8 to 10 hours (or on High heat setting 4 ½ to 5 hours) until potatoes are fork tender. Serve chili with cheese and yogurt. Makes 6-8 servings.