Tag Archives: sweet potato

The Easiest, Most Delicious Roasted Sweet Potato Recipe

So recently I attended the Pennsylvania Farm Show and had one of the best sweet potatoes I’ve ever eaten. It was soft, and the texture was incredibly smooth. “I could eat this every day!” I thought….and I have almost ever since.


Turns out that sweet potatoes are a great post-workout recovery food! The amount of time it takes to prep the sweet potatoes frustrates me sometimes: washing the skin, peeling the potatoes, and cutting them into little cubes (from a 3-lb bag of potatoes) can be daunting when you don’t have much time on your hands.


However, I discovered this recipe and fell head-over-heels in love with it. It takes less than 10 minutes to prep, and as long as you’re okay with letting the potatoes roast in the oven while you watch television, then you’re good to go.


Here’s the recipe video and breakdown:



Feel free to print this out and save it for yourself!





Did you like this sweet potato recipe? Share it with a friend!

What’s on my Plate: Week of Nov. 7

Today is a very exciting day! There are lots of new beginnings, so why wait? Here comes the breakdown:



  1. I have a group of over 20 people who are counting down 21 days of gratitude with me! Gratitude is a hot button term that tends to pop up in November, but I wanted to take this one step further: Each week will focus on one overall theme, and each day is guided towards a certain topic/area.
  2.  I am officially starting a new workout program today! It’s called Core de Force and it’s a kickboxing, martial arts-style program. It’s not something that comes naturally to me, but then again, fitness didn’t come naturally to me about 4 years ago. I can’t stay in my comfort zone bubble forever!
    The workouts require no equipment, and are 30-47 minutes in length. I tried it over the weekend and I was ridiculously sore. I’m ready to feel that level of soreness all week! The soreness goes away, but the badassery doesn’t. 😉
  3. My meal prepping hasn’t been super on-point lately (read: not at all on-point). Don’t get me wrong, I’ve been eating healthy overall! But I love prepping my meals the way that I like to prep my meals. I can’t do a spreadsheet that tells me what I’ll eat all week. We don’t have room in the fridge for that! But I plan on working out this morning, getting ready and then heading to the grocery store to make plenty of food for the week.
  4. My menu of food for the week:
    1. Turkey Chili
    2. Pumpkin Squash soup (this one is so cheap to make, it’s insane)
    3. Italian Turkey Meatballs
    4. Roasted Butternut Squash
    5. Roasted Parmesan Sweet Potatoes
    6. QuinoaOverall costs for food: 
      Butternut squash: .99 cents each
      Ground Turkey: 5 pounds for $13 at Sam’s club
      Beans (for chili): .69 cents per can
      Canned pumpkin: .69 cents per can
      Vegetable stock (for soup): $2.69
      Sweet potatoes: about $1.99 for a 3-lb bag
      Quinoa: $2.99 for a bag
      ALSO: we always, always buy organic spinach and put it in our Shakeology, so add about $4.99 for a 16-ounce container of spinach in there too.

I’m going to keep it simple, healthy, and affordable this week!
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I hope you have a healthy and happy week! Take care of yourself and your body, or no one else will!

in peace and good health signature

Recipe: (pretty) clean sweet potato casserole

So I blogged about my sweet potato casserole recipe 2 years ago, but I love to make small tweaks to make it as healthy as I can! Alas, this new recipe resulted. Without further delay, I give you….my sweet potato casserole recipe.

sweet potato casserole picture




3-4 lbs yams

1/4 cup packed brown sugar

3 tbsp coconut oil

1 1/2 tsp cinnamon

1 tsp salt

1/2 tsp nutmeg

1/4 cup unsalted pecans (for that delicious crunch!)

Marshmallows, optional (sue me, I love marshmallows- hence the “90% healthy” part of this recipe)



  • Bring a large pot of water to a boil.
  • While the water is heating up, peel and cut 3-4 lbs of yams.
  • Place cut yams in boiling water; cook on medium high for 20-25 minutes.
  • While yams are boiling, preheat oven to 375 degrees F.
  • Drain water from yams; place newly cooked yams into large mixing bowl.
  • Combine:
    • brown sugar;
    • coconut oil (no need to melt oil ahead of time; it will melt upon touching the yams);
    • cinnamon;
    • salt;
    • and nutmeg.
  • Either use a hand mixer on “low” to give it that whipped texture or simply use a whisk to mash the yams together- they will be very soft and pliable by now.
  • Pour 1/4 cup pecans into casserole; stir with spatula.
  • Pour casserole into Pyrex dish; put as many (or as few) marshmallows as you like on the casserole.
  • Cook casserole for 20 minutes, or until marshmallows turn a golden brown.
  • Enjoy! 


What makes this recipe healthy:

  • This recipe calls for using most of the natural sugars of the yams themselves. Stevia could replace the brown sugar, but I just love brown sugar so much in this recipe that I stick with the little amount that I use.
  • Coconut oil replaces my original use of butter for this recipe. Unrefined coconut oil is processed differently in the body and is a healthy fat that isn’t stored (unlike butter). I can’t even taste the coconut!
  • Pecans are a healthy fat as well!
  • It’s gluten-free. Woohoo!


Does this sound appealing to you? Give it a try! Let me know what you think!

Recipe: Bomb Diggity Sweet Potato Fries

One of my favorite ways to eat sweet potatoes (other than my dee-lish sweet potato casserole) are sweet potato fries. Medallions, if you will. They are labor-intensive (ie. chopping up a sweet potato), but really healthy (no added crazy ingredients!) and worth it.


Sweet Potato Fries

Ingredients: (serves 3-4)

  • 3-4 whole, uncooked sweet potatoes
  • Extra-virgin olive oil
  • salt



  • Preheat oven to 425 degrees F.
  • Wash and peel skins off of sweet potatoes.
  • Cut sweet potatoes to about 1/4 inch width, making medallions.
  • place on foil-lined pan; massage 2-3 tbsp olive oil on each side of sweet potato piece.
  • Add salt (for the sweet-salty taste I adore) and cook for 30-40 minutes, checking every 10 minutes (and flipping 20 minutes in!)
  • ENJOY 🙂
"before"! (Mind the messy stove, by the way.) This is the amount made by 4 sweet potatoes cut

“before”! (Mind the messy stove, by the way.) This is the amount made by 4 sweet potatoes cut


After!..I burned them a little. I had already scarfed down more than my fair share, but decided to take the picture anyway (shown with grilled pork chop and roasted cauliflower)

After!..I burned them a little. I had already scarfed down more than my fair share, but decided to take the picture anyway (shown with grilled pork chop and roasted cauliflower)



Would you try these delicious medallions? Let me know what you think!

In peace and health- xo


I’m In Love With Sweet Potato Popchips

Recently I have been into Popchips, a gluten-free potato snack that is made using heat and pressure.

Here are the perks of these all-natural snacks:

There are….

-no preservatives

-no artificial flavors or colors

-no cholesterol

-0 grams saturated fat

-0 grams trans fat


-and…yes…certified gluten free

Certified GF!

I am loving the standard “original potato” flavor as well as the BBQ flavor, but recently I discovered…the new sweet potato flavor.



They taste absolutely incredible. They are light and airy and crispy and sweet and well-seasoned and just absolutely incredible. I found these puppies at a Wegman’s (a food chain in central PA and New York state). I hope I can find them at my local grocery store back home, because I am longing for these babies again ASAP!!

Have you tried Popchips? Do you like them?

I give this snack a 5/5. They even have snack-sized bags for on-the-go on Popchips’ website.

Stay gluten-free, my GFAs!

Gorgeous, Gourmet, Gluten-free

I seriously don’t know why the world doesn’t accept veggies as the master of all foods. I made myself the following for lunch and not only felt great because it was so healthy, I also felt empowered and fulfilled!

    Steamed kale and mushrooms with sweet potato and Greek yogurt

-Bring 2 to 2 1/2 cups of water to a boil.
-While bringing to a boil, thoroughly wash kale and mushrooms.
-Pull apart pieces of kale. Cut mushrooms.
-Put both kale and mushrooms into boiling water. Cover and let cook.
-Thoroughly wash skin of sweet potato.
-Poke holes in sweet potato; put on microwave safe plate. Microwave for 2 1/2 minutes. After 2 1/2 minutes, flip potato. Let cook again for 1 1/2 to 2 1/2 minutes more, depending on the size of the potato.
-Check on the kale and mushrooms about five minutes into its cooking process. Let the kale and mushrooms cook for 10 minutes total.
-Season your sweet potato as you like. I made mine into a dessert with drizzled honey and cinnamon. Combined with my Yoplait coconut Greek yogurt, my sweet tooth was pleased as punch!


My lunch was delicious, healthy, filling, and so beautiful. Look at the colors! Note: if you long for a more filling lunch, watch what you reach for! Keep quinoa, brown rice pasta, garbanzo beans, or brown rice handy. These are better options than even corn or rice flour pastas.

How do you make your meals healthy and tasting fantastic?

Delicious, Easy, Healthy: Sweet Potato Casserole Recipe

As we approach Christmas Eve, I must warn you, my GFA readers, that this may be my last blog post prior to Christmas….but I thought to myself, “what better way to send off my blog before Christmas than a delicious, Christmas-worthy recipe?”

I am proud to present this next recipe: It’s gluten free, it’s healthy, and wow, it’s delicious. This recipe was inspired from www.myrecipes.com, so thank you! (If you want to make the casserole sugar-free, eliminate the brown sugar and marshmallows; it is naturally sweet on its own.)


Sweet Potato Casserole

Total time needed: 1 hour 30 minutes (prep included)


  • 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch cubes
  • 1/2 cup packed brown sugar
  • 1/4 cup butter, softened
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon vanilla extract
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 cup finely chopped pecans, divided
  • 1 tablespoon chia seeds (optional)
  • 2 cups miniature marshmallows


  • Peel and cut the sweet potatoes. Place sweet potato pieces in a large pot filled with water. Let water and potatoes come to boil; let simmer on medium heat, uncovered, for 15-20 minutes (until sweet potatoes are tender). 
  • Drain potatoes; let cool for about ten minutes.
  • Preheat oven to 375 degrees.
  • Place potatoes in large bowl in order to combine with other ingredients. Combine 1/2 cup brown sugar, 1/4 cup butter, 1 1/2 teaspoons salt, 1/2 teaspoon vanilla extract, and 1 1/2 teaspoons ground cinnamon. Mash potatoes with hand masher.
  • Combine pecans and chia seeds into mixture. Spread sweet potatoes in an 11 x 17 inch pyrex glass bowl (greasing the bowl is optional).
  • Cover casserole with as many marshmallows as you like!
  • Cook at 375 degrees for 25 minutes until marshmallows are brown.
    The before...

    The before…

    ...and the after!

    …and the after!

Photo Dec 19, 10 01 45 AM