Tag Archives: Sauce

Caramelized Sweet Potato with Walnut Buttercream Sauce

This photo speaks for itself.

Recipe: Serves 1

Preheat the oven to 400 degrees. Loosely wrap a sweet potato in foil and bake for 45-60 minutes. It is done when it is very soft and can be easily punctured. I like it so well done that the inside begins to caramelize and seep out :)

Combine a little under 1 tbsp melted canola butter, 1-2 tbsp skim milk, 1 1/2 tbsp light sour cream, a dash of salt, and about 5 whole walnuts in the smallest container for the Magic Bullet (or other blender) and blend until smooth.

Pour into a small microwavable bowl and microwave for 10 seconds. Let it sit for a few minutes to thicken.

Pour the sauce onto the sweet potato. Garnish with a few chopped walnuts and enjoy!

Benefits:

Walnuts * extremely high in omega 3 fatty acids and manganese! They also contain the antioxidants ellagaic acid which protect against cancer and help out the immune system.

Sweet potato * high in fiber, vitamin A, vitamin C, copper, and B6! The antioxidants in sweet potatoes work to eliminate free radicals (which damage the body) and are anti-inflammatory, so they can help alleviate symptoms of many conditions.

Throwing Chicken on a Vegetarian Dish

This dish is Bulgur with Black Bean Sauce and it is perfect for vegetarians. However, I did top it with chicken for added protein and satiety. You can do whichever you please. If you don’t add chicken, you can use all of the sauce; if you add chicken, you can save some of the sauce for later.

Recipe: Serves 1, with leftover bulgur

Boil 1 cup dry bulgur with two cups water. Let it boil for about 2 minutes and then reduce heat to a simmer. Remove from heat when the bulgur is puffy and soft, about 10 minutes. Strain.

Chop 1 garlic bulb and 1/2 yellow onion. Saute in a large sauce pan that has been heavily sprayed with canola oil.

Once browned, add 1/4 cup chicken or veggie stock, 1/2 cup refried black beans, and half of a chopped tomato. Stir well. Sprinkle some red chili pepper powder and a little bit of cayenne pepper onto the sauce.

Let it simmer until it has been reduced to a thick consistency.

Scoop 1 cup of bulgur onto a plate and mix in 1 tbsp butter and salt.  Top with black bean sauce! You can also add cheese, sour cream, and/or chicken.

Benefits:

Bulgur * this super grain is extremely high in fiber and protein! Also contains B vitamins, iron, phosphorous, manganese.

Black beans * contain high amounts of sulfite oxidases which means that they combat the damage done to your body when you eat foods containing preservatives. They also are fiber super stars and have lots of iron and folate.

Cayenne pepper * contains antioxidants and has been proven to temporarily boost metabolism!