Healthy Habits: Get Sweet on Sweet Potatoes

It wasn't until relatively recently that I discovered the joys of the sweet potato. My mother detests them, hence they didn't appear on our dinner table with any regularity...or ever. Once I did get the chance to sample this wonder veggie, it became one of my favorite foods. Not only does it deliver a distinctive sugary taste, but it also provides several nutritional advantages.

One small potato provides a whopping 262% of your daily needs for vitamin A as beta carotene, plus plenty of vitamin C, manganese, and dietary fiber; the beta carotene and vitamin C make sweet potatoes an antioxidant-rich superfood. Sweet potatoes are also known for their lower glycemic load in comparison to other potatoes, meaning that their carbohydrates are digested more slowly. While any kind of potato is perfectly suitable for a healthy diet, sweet potatoes might be a better choice for those concerned about blood sugar levels.

For more information about the nutritional profile of sweet potatoes, visit this website.
In addition to the traditional marshmallow and brown-sugar concoction that appears on special holidays, sweet potatoes may be prepared and enjoyed in a multitude of ways. Although I am a fan due to their innate tastiness, the food blogger in me loves the color sweet potatoes add to the plate--they make for great pictures:) Here are a few of my favorite ways to enjoy them:

Simply baked or microwaved, and topped with cinnamon, sometimes with nuts as well.

Cut into spears, sprinkled with spices, and baked to make oven fries.

Mashed with greens, as in Lindsay's African Kale Mash

Combined with beans and veggies for a spontaneous hash. (Best with black beans).

Baked and topped with hummus and paprika.

Topped with canned (top) or homemade (bottom) chili.

Topped with refried beans and salsa.

The possibilities are endless! I'd love to hear how all you creative foodies out there enjoy your sweet potatoes.

Before I go, I have a request regarding another superfood, flax seed. I have two large containers of ground flax seed to use up, and I am looking for ways to incorporate it its valuable omega-3s into my diet. How do you use ground flax?

Well, I must return to studying for the evening. Enjoy the rest of your weekend!

Adding a Little Color

You all know that I am an adamant proponent of eating by color (especially in oatmeal!), but this love of color also extends to my wardrobe, writing utensils, and, most recently, my decorating. My on-campus apartment boasts a nice shade of blah on the walls, floor, and well, on every square foot of the unit. Although I was sure to add plenty of red pizazz in the kitchen as soon as I moved in (as I spend much of my time there!), my roommate and I had not gotten around to infusing the rest of our apartment with color until...last night. Here is a glance at a few new details on the walls, plus a glimpse at my ever-colorful bedding:
I promise my room at home is much more sophisticated...but I'll save that for another post:) How would you describe your decorating style?
This is a food blog, so I suppose I should get to the eats:

Monday
After I last posted, I prepared a delicious and simple lunch out of tofu, veggies, and a cashew sauce I whipped up. On the side I had couscous and clementines. I swear, things taste better when eaten with chopsticks.
I had a busy evening of unnecessarily long meetings, so I satisfied my aforementioned salad craving with a prepared creation on campus. I opted for one of my faves, the Crunchy Broccoli Salad to which I added chickpeas for protein. (There are walnuts hidden beneath all that glorious broccoli). I also had a fruit cup and some pita. I'll try all your creative ideas ASAP!
The smoothie of the evening was a cherry-berry delight consisting of cherries, strawberries, soymilk, and Nutribody protein. I am running low on granola...suggestions for the next box?
Tuesday
I have an early class on Tuesdays and Thursdays, so I kept the morning meal simple: Fiber One with dried cranberries, and rice milk, plus an apple with cashew butter. Quick tip: Fiber One contains 10% RDA for calcium per half-cup but also contains a small amount of aspartame.
Lunch was a rushed affair, so I just quickly combined spinach, chickpeas, garlic, tahini, and cumin and served it alongside some flatbread and a few clementines.
After a busy afternoon and evening, I relaxed in one of my favorite ways...cooking, of course! I made a simple chili out of TVP, canned diced tomatoes, onions, chili powder, cumin, and ground red pepper. I served this hot pot of goodness with a Rudi's English muffin, a salad with Woodstock dressing, and peaches. This was one of my most enjoyable meals in recent weeks.
The smoothie last night marked the return of my favorite smoothied combo: mango and vanilla! I combined mango, Nutribody protein, soymilk, and topped it with the usual granola. It made my nightly blog reading even more enjoyable:)
Wednesday
This morning's breakfast was a strawberry-banana "waffle tower" as Sarah would say. I topped two waffles with cottage cheese, strawberries, and a broken up Banana Bread Larabar (courtesy of VeggieGirl). Quite delicious, although the banana was not as pronounced as I would have preferred.

I am headed to class now, but I'll leave with you another question to ponder: what's your favorite hot beverage? I just downed a cup of Mighty Leaf orange dulce, and it was pretty amazing.

Be back soon!

A Leisurely Celebration

Amidst the chaos of the Christmas season, from frenzied mall adventures to last-minute cookie baking, the peacefulness of Christmas Day always takes me by surprise. I always appreciate the slower pace of the holiday; it gives me a chance to truly enjoy the company of my loved ones, without worrying about the next item on my Google Calendar. Whether you celebrate Christmas or not, I hope you all had a chance to enjoy some leisure time yesterday:)

As the family's foodie and health nut, I received several presents related to healthful cooking and fitness. Check 'em out:

Each member of the Yoder clan has a matching stocking, knitted by my Aunt Susan. They're extra large (and stretchy) to make room for plenty of candy, socks, and underpants!
A few books: Simply Organic Cookbook, Mollie Katzen's Vegetable Heaven, and a book about my fashion icon, Audrey Hepburn.
A new pair of Air Pegasus running shoes.
My very own waffle maker!
A Christmas teapot. Also note my lovely apron--the top part reads "Eat Your Veggies"
I also received a heart rate monitor and a Wii Fit. May this year be my healthiest yet!

In this time of festivity, I got the chance to try a few new recipes...Enjoy!

Wednesday
It's a family tradition that we enjoy Stouffer's lasagna for Christmas Eve dinner before attending the evening church service. I had picked out a vegetarian baked penne recipe to prepare for myself, but unfortunately, time slipped away from me, so I relied on my good friend Amy. I heated up the Garden Vegetable Lasagna and served it alongside a salad and my first glass of wine as a 21 year old. The lasagna was perfect--the veggies amazingly retained their fresh taste, and there was just enough cheese. Yum.
When we returned from church, my sisters and I decided to use up some leftover cookie dough by making "Rudolph" cookies:
Before heading to bed, I whipped up another cherry smoothie: frozen cherries, soymilk, cherry Spirutein, and PB granola.
Thursday
My sister prepared quite the indulgent spread for the family on Christmas morning: biscuits 'n gravy (with sausage), bacon, and fruit salad. A crustless tofu quiche was on the menu for me, featuring tofu, tahini, soy sauce, garlic, broccoli, and mushrooms. Essentially, I put all the ingredients I use for scrambled tofu into a blender and baked it in the oven. It turned out delicious!
My brother-in-law Major wanted me to take a picture of him thoroughly enjoying his bacon:
My family takes turns opening presents on Christmas morning to ensure that we all appreciate each gift we're given. With 7 people and 5 dogs, our present-opening session took 4 hours! After that marathon, I needed a little fuel before heading out to see Marley and Me. I opted for "Better Bunny Salad" with a simple salad and whole wheat pitettes.
For the big dinner, I prepared a lentil loaf with lentils, onions, pasta sauce, and oats. I was in charge of the salad again (as I was for Thanksgiving), but this time I used field greens, pomegranate seeds, and Alabama pecans. The salad was served with Annie's raspberry vinaigrette. I also had green beans, cranberry sauce, and a few sips of white wine.
My shake of the evening was particularly festive, as it featured Egg Nog Spirutein (which incidentally includes no eggs). I combined it a frozen banana, soymilk, nutmeg, and a gingerbread man.
Friday
After a fantastic morning run at my high school's track, I refueled with a blueberry-rice milk smoothie and a Rudi's bagel with cashew butter.
My mom and I headed out to do a few returns and check out the sales at Banana Republic. I ended up with 3 shirts for $44! Score! Anyway, when I returned, I was famished and cold...chili it was! I combined diced tomatoes, chili beans, onion, cumin, oregano, and cayenne for a hearty winter stew. I topped it with mashed avocado and served it with greens, whole wheat pitettes, and a plum.
Although today seems strangely like a Saturday, the weekend is just beginning. How are you all spending your time off this weekend?

Enjoy your evening!