Sweetpotato Power Salad
(Family Features) Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office or picnicking with loved ones, nutrition and flavor can go hand in hand with an easy-to-make salad.
For your next springtime meal, lean on a versatile ingredient like sweetpotatoes as a key ingredient in this Sweetpotato Power Salad, a light yet filling solution that can feed the whole family. Easy to add to a variety of recipes to enhance flavor and nutrition content, sweetpotatoes can be used in sweet, savory, simple or elevated recipes. Plus, they can be prepared on the stove, baked, microwaved, grilled or slow cooked to fit your favorite dishes as a natural sweetener without added sugar.
According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. Due to their high carbohydrate content, they’re an ideal option for athletes before and after exercising with complex carbohydrates that provide sustained energy. Additionally, the antioxidants help reduce inflammation and aid in muscle repair, meaning sweetpotatoes can help both your endurance and recovery.
Another fun fact: the North Carolina Sweetpotato Commission deliberately spells “sweetpotato” as one word, a spelling officially adopted by the National Sweetpotato Collaborators in 1989 to avoid confusion with the white potato or yam among shippers, distributors, warehouse workers and consumers. However, this spelling isn’t universal; you can help teach others and update dictionary entries by signing the change.org petition to give this superfood its due.
Find more information and springtime recipe inspiration at ncsweetpotatoes.com.
Watch video to see how to make this recipe!
Sweetpotato Power Salad
Recipe courtesy of Carol Brown on behalf of the North Carolina Sweetpotato Commission
- 4-6 North Carolina Sweetpotatoes, peeled and diced (6 cups)
- 2 teaspoons, plus 1 tablespoon, olive oil, divided
- 3/4 teaspoon salt, divided
- 1/4 teaspoon pepper
- 1 1/2 bunches curly kale, rinsed and chopped (7-8 cups)
- 1/2 large lemon, juice only
- 1 can (15 ounces) garbanzo beans, rinsed and drained
- 1 large avocado, pitted and diced
- 1/2 cup cranberries
- 1/2 cup coarsely chopped almonds
- 1/4 cup red onion, chopped
- 1/2-3/4 cup feta or goat cheese
- 2 tablespoons pure maple syrup
- 2 tablespoons olive oil
- 1/4 cup balsamic or white vinegar
- Preheat oven to 375 F.
- Place sweetpotatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweetpotatoes and place potatoes on large sheet pan. Bake 35-40 minutes until tender, flipping once during baking.
- Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and massage with hands until mixed, about 1 minute.
- To make dressing: In bowl, whisk syrup, olive oil and vinegar.
- In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweetpotatoes and cheese. Toss with salad dressing and serve.
- Note: Sweetpotatoes can be baked and refrigerated 1 day in advance.
5 Steps for Mastering Family Meal Planning
(Family Features) As you and your family embark on a mission to create delicious, nutritious meals all while saving money, it’s key to remember meal planning is essential for success. From tracking a list of ingredients you’ll need to noting your loved ones’ favorite foods, there are some easy steps you can take to make dinners at home enjoyable and budget friendly.
Getting on track with your own plan can start with these tips from Healthy Family Project’s Mission for Nutrition, which aims to help families find weekly meal success with an internationally inspired e-cookbook including grocery lists, recipe ideas and cooking hacks.
Work together. Before heading to the store or heating up the oven, sit down with your loved ones and make a list of easy-to-make recipes you all enjoy. Each time you discover a new favorite, add it to the list so you’ll have a reference guide when it’s time to plan a week’s worth of meals.
Stick to a schedule. Set a day and time each week your family can meet and plan out dinners. This also offers an opportunity to bring to light any newfound favorites or fresh ideas while bringing everyone to the same room for quality time together.
Plan time-saving processes. Think ahead while planning meals and consider the equipment you’ll need. Saving time while cooking can be as easy as sticking to recipes that call for hands-off appliances like a slow cooker or pressure cooker and using a food processor rather than a knife and cutting board.
Schedule a “leftovers night.” When you prep dinners that call for crossover ingredients, it’s easier to turn one meal into two. For example, buying sweet onions and chicken breast to make Chicken Apple Enchiladas means you’ll have those ingredients on hand for Greek Chicken Bowls later in the week.
Make a list. Once you’ve decided on recipes for the week, create a list of all the ingredients you’ll need. While you’re at the store, stick to your plan and avoid impulse buys to help stay on track while getting in and out quicker.
Find more recipes and meal planning tips by downloading the free e-cookbook at healthyfamilyproject.com/mission-for-nutrition and join the conversation by following #missionfornutrition on social media.
Chicken Apple Enchiladas
Recipe courtesy of Healthy Family Project's Mission for Nutrition
- 1/2 sweet onion, diced
- 1 jalapeno, diced
- 1 Envy or Jazz apple, diced
- 2 cups cooked shredded chicken
- 8 flour tortillas
- 6 ounces shredded Mexican blend cheese, divided
- 1 can red enchilada sauce
- cilantro (optional)
- Heat oven to 350 F.
- In skillet, cook onions until translucent. Add jalapeno and apple; saute 2-3 minutes.
- Add cooked chicken and mix well. Remove from heat.
- Lay out tortillas and sprinkle cheese on each. Add chicken mixture and roll. Place in baking dish and cover with enchilada sauce.
- Bake 20 minutes, or until heated throughout.
Greek Chicken Bowls
Recipe courtesy of Healthy Family Project's Mission for Nutrition
- 1 cup cooked white or brown rice
- 1 grilled chicken breast, sliced
- 1 RealSweet onion, sliced
- 1 cup cherry tomatoes
- 1 cucumber, cut into quarters
- 1/2 cup black olives
- 1 tablespoon feta cheese
- 2 tablespoons tzatziki sauce
- Place cooked rice and chicken in bowls.
- Top each bowl with sweet onions, tomatoes, cucumbers and black olives. Sprinkle each with feta cheese. Drizzle each with tzatziki sauce.
Source: Healthy Family Project
Creative Seafood Solutions
(Family Features) When it comes to cooking up creative meals for the family, finding inspiration for new flavors while maintaining nutrition is typically a primary goal.
One solution is incorporating more seafood into weekly meal planning, which offers nutritional benefits like protein, vitamins and minerals such as vitamin D, iron and selenium. In celebration of National Seafood Month, consider these tips from Bumble Bee to add more seafood to your family’s diet:
- Change the Protein. Try substituting seafood for the meat or poultry in meals like shrimp tacos, salmon burgers or tuna nachos.
- Boost Nutrients. If you enjoy classic tuna salad, consider swapping mayo with mashed avocado or Greek yogurt, and try flavorful options like this Chipotle Tuna and Avocado Salad Sandwich.
- Make it a Bowl. Personalize mealtime with creative bowls, like Quinoa Bowls with Tuna, using a whole-grain base layered with seafood, veggies and toppings like guacamole or teriyaki sauce.
Find more recipes to add seafood to the table at BumbleBee.com.
Chipotle Tuna and Avocado Salad Sandwich
Prep time: 15 minutes
- 1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water, drained and broken into chunks
- 1/2 avocado, cut into 1/2-inch cubes
- 1/2 cup halved grape tomatoes
- 1/2 cup sweet corn, cooked or thawed from frozen
- 1 tablespoon roughly chopped parsley
- 1 1/2 teaspoons lemon juice
- 1 teaspoon red or white wine vinegar
- 1 teaspoon honey
- 1/2 teaspoon chopped garlic
- 1/4 teaspoon chipotle chili powder
- 1/4 teaspoon kosher salt
- 4 slices whole-grain bread
- In medium bowl, gently toss tuna and avocado until combined.
- Add tomatoes, corn and parsley, tossing gently to combine.
- In small bowl, whisk lemon juice, vinegar, honey, garlic, chili powder and salt. Drizzle over tuna mixture and toss to coat.
- Divide tuna evenly among bread slices to make two sandwiches.
Quinoa Bowl with Tuna
Recipe courtesy of Cookie Named Desire on behalf of Bumble Bee
Prep time: 45 minutes
Thai Peanut Dressing:
- 1 cup creamy peanut butter
- 1 teaspoon ginger paste
- 1/4 teaspoon fish sauce
- 1/2 teaspoon cayenne pepper
- 2 tablespoons apple cider vinegar
- 2 teaspoons soy sauce
- 1 1/2 tablespoons granulated sugar
- 1/4 cup water, divided, plus additional (optional)
- 2 cups water
- 1 cup quinoa
- 1 can (14 ounces) chickpeas
- 1-2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- salt, to taste
- pepper, to taste
- 1 medium zucchini
- 1 carrot
- 1/2 cup red cabbage
- 1 can (5 ounces) Bumble Bee Solid White Albacore Tuna in Water
- 1-2 tablespoons onion, diced
- 1 tablespoon lime juice
- To make Thai Peanut Dressing: In mixing bowl, combine peanut butter, ginger paste, fish sauce, cayenne pepper, apple cider vinegar, soy sauce and sugar.
- Add 1 tablespoon water and whisk well. Continue adding water 1 tablespoon at a time until sauce is consistency of heavy cream.
- Note: You may not use full 1/4 cup water and could use more depending on preference of thickness.
- To make Quinoa Bowls: Heat oven to 400° F.
- In medium pot, heat water and quinoa. When it boils, turn heat to low and cover. Cook until water is absorbed and remove from heat.
- Drain and dry chickpeas. In bowl, combine chickpeas with olive oil, garlic powder and salt and pepper, to taste.
- Spread chickpeas on baking sheet; bake 20 minutes, or until golden brown. Remove from oven and cool.
- Spiralize zucchini at medium thickness. Using potato peeler, slice carrot in thin strips. Chop red cabbage. Drain and chunk tuna.
- In two bowls, split cooked quinoa evenly. Top with carrots, zucchini, cabbage, roasted chickpeas onions and tuna.
- Season with lime juice, cilantro and Thai Peanut Dressing.
Source: Bumble Bee