Sweet Potato Lasagna

Sweet Potato Lasagna

by with No Comment All PostsCoachingHealthPlant based foodRecipesVeganWellbeing

Sweet Potato Lasagna

With layers of tomato sauce, sweet potato filling, cashew cheese, and lasagna noodles, it’s not hard to see why this vegan lasagna is a fan favorite.

This dish is ideal to serve to a group. It has all sorts of different tastes and textures. Use white-fleshed sweet potatoes with brown, purple, or reddish-orange skin (they may be labeled as yams), which can be found in most well-stocked grocery stores, and at farmers’ markets. Starchier and drier than the moister, sweeter orange-fleshed garnet or jewel varieties, these work better in this dish, because they hold their texture without becoming overly moist or runny. Serve sweet potato lasagna with a salad for a complete meal. Also, be sure to check out our reader-favorite vegan spinach lasagna!

INGREDIENTS

FOR THE CASHEW CHEESE:

  • 1 cup cashews
  • 1 ½ tablespoons nutritional yeast
  • 2 tablespoons fresh lime juice (from 1 to 2 limes)
  • ¼ teaspoon garlic powder
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

FOR THE SWEET POTATO FILLING:

  • 3 pounds white-fleshed sweet potatoes (4 to 5 medium), peeled and cut into large pieces
  • 1 tablespoon fresh lime juice (from 1 lime)
  • Sea salt

FOR THE SAUTÉED GREENS:

  • 2 cups finely chopped leeks, white and light green parts
  • 12 ounces button mushrooms, finely chopped (4 cups)
  • 2 small cloves garlic, minced
  • Sea salt
  • 1 bunch Swiss chard, stemmed and finely chopped (about 4 cups)
  • 1 bunch spinach, stemmed and finely chopped (about 4 cups)

FOR THE TOMATO SAUCE:

  • 3 medium tomatoes, diced (about 3 cups)
  • 1 cup diced red onion
  • 2 (6-ounce) cans tomato paste
  • 2 pitted dates
  • 2 cloves garlic
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1/8 teaspoon freshly ground black pepper
  • Sea salt
  • 1 pound rice lasagna noodles (16 noodles)

INSTRUCTIONS

  1. To make the cashew cheese: Place the cashews in a small bowl and add at least 1 cup water. Set aside to soak until softened, 1 to 2 hours. Drain the cashews and place them in a blender with the nutritional yeast, lime juice, garlic powder, salt, pepper, and ¾ cup water. Blend until the mixture is smooth and has the consistency of cream cheese. Transfer the cashew cheese to a pastry bag, a resealable bag, or a squeeze bottle, and set aside.
  2. Meanwhile, to make the sweet potato filling: Place a steamer basket insert in a saucepan filled with about 2 inches of water. Bring to a simmer, and add the sweet potatoes. Cover the pan and steam until tender when pierced with the tip of a sharp knife, 15 to 17 minutes. Transfer the sweet potatoes to a large bowl.
  3. Use a potato masher to mash the sweet potatoes. Add the lime juice and salt to taste, and mix well. Set aside.
  4. To make the sautéed greens: Combine the leeks and ¼ cup water in a sauté pan. Cover and cook over low heat until the leeks are very soft, about 15 minutes. Add the mushrooms, garlic, and salt to taste. Cook, covered, over medium heat, until the mushrooms are soft, 5 to 7 minutes. Add the Swiss chard and the spinach, and cook, uncovered, until the greens are tender, 5 to 7 minutes. Remove from the heat and let cool.
  5. To make the tomato sauce: Combine the tomatoes, onion, tomato paste, dates, garlic, and 1 cup water in a blender or food processor. Blend until smooth. Transfer the mixture to a saucepan, and add the oregano, basil, pepper, a generous pinch of salt, and 2 cups water. Cook over medium heat for 40 minutes. Taste for seasoning and set aside.
  6. Bring a large pot of water to a boil. Cook the noodles according to the instructions on the package. Drain thoroughly. Spread out the noodles on a wire rack or a towel, making sure they do not overlap. Let cool.
  7. Preheat the oven to 350°F.
  8. To assemble the lasagna, spread 1 ½ cups of the tomato sauce over the bottom of a 9 × 13-inch baking pan that is at least 2 inches deep. Arrange a layer of 4 lasagna noodles on top, slightly overlapping each of them.
  9. Top with half of the mashed sweet potatoes, then another layer of 4 noodles. Spread all of the sautéed greens on top. Pipe half of the cashew cheese on top of the greens (if it is in a resealable bag, just snip off one corner).
  10. Arrange a layer of 4 pasta noodles on top of the cheese. Spread half of the remaining tomato sauce over the pasta. Spread the remaining sweet potatoes on top.
  11. Arrange the last layer of pasta atop the sweet potatoes. Spread the remaining tomato sauce on top. Pipe the remaining cheese over the sauce in a fun zigzag or swirling pattern.
  12. Bake until the cheese on top is lightly browned and the sauce is bubbling along the sides of the pan, about 45 minutes. Let stand for 5 minutes before serving.
  13. Serve hot.

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Sweet Potato Mac and Cheese

Sweet Potato Mac and Cheese

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Sweet Potato Mac and Cheese

In this family-friendly mac and cheese, creamy sweet potato plus garlic and nutritional yeast make for scrumptious cheesy flavors.

Sweet potatoes make a surprisingly smooth and creamy sauce for one of America’s favorite dishes. Of course, our version isn’t just delicious; it’s also as healthy as it can be! Enjoy this vegan Mac and Cheese for lunch, dinner, or an afternoon snack.

INGREDIENTS

  • 1 14-ounce package dried whole grain macaroni
  • 1 large sweet potato (12 ounces), peeled and chopped
  • 1 cup chopped onion
  • ½ cup unsweetened plant-based milk, such as almond, soy, coconut, or rice
  • ½ cup nutritional yeast
  • 2 cloves garlic, minced
  • ½ teaspoon grated whole nutmeg
  • ½ teaspoon dried rosemary, crushed
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

INSTRUCTIONS

  1. Preheat oven to 425°F. In a large pot cook macaroni according to package directions; drain. Transfer macaroni to a large bowl.
  2. Meanwhile, in a medium saucepan cook sweet potato, covered, in enough boiling water to cover 8 to 10 minutes or until tender; drain.
  3. For sauce, in a blender or food processor combine sweet potato and onion. Cover and blend or process until smooth, adding enough of the milk to reach a creamy consistency. Add yeast, garlic, nutmeg, and rosemary. Cover and blend or process just until combined. Season with salt and pepper.
  4. Pour sauce over cooked macaroni; stir to coat. Transfer to a 2-qt. square baking dish. Bake 15 minutes or until top starts to brown.

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16 Healthy Vegan Staples You Should Always Have On Hand

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16 Healthy Vegan Staples You Should Always Have on Hand

There are many benefits to following a vegan lifestyle, from improving your health to helping the environment. But what can be difficult is knowing exactly what to eat and where to find vegan-friendly foods.

That’s why we’ve put together this list of 16 healthy vegan staples you should always have on hand. With these foods in your fridge or pantry, you’ll always be able to cook up a nutritious, delicious vegan meal.

1. Beans: There are endless possibilities when it comes to cooking with beans. They can be used in soups, stews, dips, burritos, and more. Plus, they’re packed with fibre and protein, making them a perfect staple for any vegan diet.

2. Tofu: Tofu is a versatile food that can be used in a variety of dishes. It’s especially good for recipes that call for eggs, such as scrambles or quiches.

3. Nutritional Yeast: Nutritional yeast is a great condiment to have on hand for adding a cheesy flavor to dishes. It can be sprinkled on salads, pasta, and more.

4. Lentils: Lentils are a great source of protein and fibre, and they cook up quickly making them a perfect quick meal option.

5. Quinoa: Quinoa is a superfood that’s packed with protein, fibre, and vitamins and minerals. It’s also gluten-free, so it’s perfect for those with gluten sensitivities.

6. Rice: Rice is a versatile grain that can be used in a variety of dishes. It’s perfect as a side dish or as the main course.

7. Oats: Oats are a healthy breakfast option that are packed with fiber and protein. They can also be used in recipes such as cookies, bars, and more.

8. Frozen Veggies: Frozen veggies are a great way to add nutrients and colour to your meals. They’re quick and easy to prepare, and they come in a variety of flavours and textures.

9. Avocados: Avocados are a nutrient-rich fruit that are high in fibre, potassium, vitamin C, and monounsaturated fats. They make a great addition to any vegan diet.

10. Whole Grains: Whole grains are a healthy and nutritious way to fuel your body. They’re an excellent source of fibre, protein, and vitamins and minerals.

11. Fruit: Fruit is a delicious and nutritious way to satisfy your sweet tooth and get in some essential nutrients. It’s also a good source of fibre.

12. Nut Butters: Nut butters are a great source of protein, healthy fats, and vitamins and minerals. They make a great snack or addition to smoothies or recipes.

13. Seeds: Seeds are a nutrient-rich food that is high in fibre, protein, and healthy fats. They make a great addition to salads, smoothies, and more.

14. Tamari: Tamari is a soy sauce alternative that is gluten-free. It’s perfect for adding flavour to dishes.

15. Sriracha: Sriracha is a hot sauce that is perfect for adding heat and flavour to any dish. It’s especially good on vegan dishes.

16. Vegetable stock: Vegetable stock is a key ingredient in many vegan dishes, and it’s easy to make at home. Simply simmer vegetables in water until the water is flavourful. you can also buy it from your local store but make sure it is a low sodium stock.
With these 16 healthy vegan staples on hand, you’ll be able to create delicious, nutritious meals every day that fit your vegan lifestyle.
Enjoy Cooking!

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A Guide To Healthy Grocery Shopping

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A Guide to Healthy Grocery Shopping – all the tips you need to be healthy

There are a lot of guides out there on how to grocery shop healthy, but we’ve put together the definitive guide. Keep reading for our top tips on how to make the healthiest choices when buying groceries.
The first step is to plan ahead. When you have a plan, you’re less likely to impulse buy unhealthy foods. Plan your meals for the week and make a list of the ingredients you need. This will help you stay focused while shopping and avoid temptation.
When you’re at the store, stick to the perimeter of the store where the fresh food is located. The middle aisles are filled with processed foods, so try to avoid them. If you do need to venture down an aisle, be sure to read the labels carefully. Avoid anything with a lot of sugar, unhealthy fats, or artificial ingredients.

Some of our favorite healthy grocery shopping tips include

– Choosing whole grains over refined grains. Grains are a great source of fiber and nutrients, and choosing whole grains instead of refined grains will give you more of these benefits.
– Buying fruits and vegetables in season. Not only will this save you money, but it will also ensure that you’re getting the most nutrient-rich foods. The produce at your local grocery store will be fresher and have more flavor than anything you find at a supermarket.
– Picking lean protein sources. Lean protein sources like tofu, pulses, and legumes are a healthy way to pack in protein without added fat or salt.
– Picking plenty of fruits and vegetables. Fruits and vegetables are a key part of a healthy diet, so aim to include as many as possible in your grocery shopping list.
– Avoiding processed foods. Processed foods are not quality food sources they are often high in unhealthy fats, sugars, and artificial ingredients.
– Drinking plenty of water. Water is essential for good health, and it’s a great way to stay hydrated. Carry a water bottle with you wherever you go, and make sure to drink enough H2O every day.

Following these tips will help you make the healthiest choices for your family and ensure that you’re getting the nutrients your body needs.
With these tips in mind, you’re ready to start shopping for groceries like a pro! Be sure to bookmark this guide for future reference.
Thanks for Reading!

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Sweet Potato Stuffed Mushrooms

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Sweet Potato Stuffed Mushrooms

As if baked mushrooms weren’t delicious enough: Add a melt-in-your-mouth filling of chickpea, spinach, and sweet potato for a heavenly appetizer or main dish.

Betcha can’t eat just one of these vegan stuffed mushrooms that are packed with smoky Southwest flavor. A combination of mashed sweet potato and chickpeas cooks up golden and crisp on the outside, meltingly creamy on the inside, while the mushroom caps turn tender and juicy. The stuffed mushrooms can be made up to two days ahead before baking, or they can be baked, frozen, then reheated just before serving. If you don’t have chickpeas on hand, white beans can be substituted. You can also simplify the spices by just seasoning the filling with 1½ tablespoons of chili powder.

INGREDIENTS

  • 12 baby bella mushroom caps
  • 1 large sweet potato
  • ½ cup cooked or canned chickpeas
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • Salt and black pepper
  • ½ cup chopped spinach
  • ¼ cup chopped cilantro

INSTRUCTIONS

  1. Preheat oven to 350°F.
  2. De-stem, rinse, and dry the mushroom caps.
  3. Microwave the sweet potato on high for 6 to 8 minutes, or roast it in a 425°F oven for 30 minutes, or until fork-tender. Let the sweet potato cool slightly.
  4. In a food processor, combine the cooked sweet potato, chickpeas, cumin, coriander, paprika, and chili powder; pulse until the mixture is thick and creamy. Season to taste with salt and pepper.
  5. Stir in the spinach.
  6. Spoon the filling into mushroom caps, about 1 tablespoon per cap. Bake the filled mushrooms for about 30 minutes.
  7. Serve garnished with cilantro.

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Kale and Sweet Potato Salad with Dried Cranberries

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Kale and Sweet Potato Salad with Dried Cranberries

In this robust green salad, the soft texture of Kale and Sweet Potato Salad with Dried Cranberries grassiness of kale. Dried cranberries pack a fruity punch, cashews add crunch, and a Smokey tahini dressing ties it all together.

This simple kale salad recipe delivers big on flavor. Steamed sweet potatoes, cranberries, and cashews bring an array of colors and textures. The dressing gets its creamy texture and smoky-sweet flavor from a combination of tahini and smoked paprika.

INGREDIENTS

SALAD

  • 1 medium sweet potato, cut into ¾-inch dice (about 3 cups)
  • 6 ounces kale, shredded (6 cups)
  • ½ cup dried cranberries
  • 2 tablespoons chopped cashews
  • 2 tablespoons finely chopped fresh parsley

DRESSING

  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2 teaspoons smoked paprika
  • ½ teaspoon fresh garlic, minced (1 clove)
  • Sea salt
  • Freshly ground black pepper

INSTRUCTIONS

  1. Place a steamer insert in a saucepan over 1 to 2 inches of water. Bring water to a boil, add sweet potatoes, cover, and steam for about 20 minutes, until potatoes are very tender when pierced with the tip of a sharp knife. Transfer potatoes to a large bowl to cool.
  2. To make the dressing, combine the tahini, lemon juice, smoked paprika, garlic, and ½ cup water in a Mason jar. Cover jar with a tight-fitting lid, and shake well to blend the ingredients; taste dressing, add salt and pepper to taste, and shake again.
  3. In a large salad bowl, combine the sweet potatoes, kale, cranberries, cashews, and parsley. Pour the dressing over the salad, and mix well. For best results, let the salad stand for 15 to 20 minutes before serving.

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Sweet Potato Soup with Cannellini Beans and Rainbow Chard

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Sweet Potato Soup with Cannellini Beans and Rainbow Chard

Ready in as few as 20 minutes, this veggie soup is packed with satisfying goodness. If you don’t have rainbow chard use green chard, kale, or spinach.

When the weather starts getting cooler, all I can think about is soup. This one can be ready in less than 20 minutes if you have all of the ingredients on hand. It’s versatile, too: you can use any kind of potato, bean, or green, or you can even substitute butternut squash or white potatoes for the sweet potatoes. If you are not used to salt-free fare, low-sodium miso can be a great way to brighten up the flavor!

INGREDIENTS

  • 8 cups water or low-sodium vegetable broth
  • 2 leeks (approximately 6 ounces), thinly sliced
  • 2 to 3 large sweet potatoes (2 pounds), peeled and uniformly cubed
  • 2 (15-ounce) cans cannellini beans, rinsed and drained
  • 1 pound rainbow chard, leaves and stems, chopped (see notes)
  • Zest and juice of 1 lemon (about ¼ cup juice)
  • 2 tablespoons sun-dried tomato powder (see notes)
  • Chopped Italian parsley, for garnish (optional)

INSTRUCTIONS

  1. Bring the water or broth to a boil in a large soup pot.
  2. Reduce heat to medium and add the leeks. Cook for about 8 minutes until soft.
  3. Add the diced sweet potatoes and cook for 8 to 10 minutes more, until tender.
  4. Add the beans and cook for 2 minutes more.
  5. Remove the pot from the heat, and stir in the chard so that it wilts.
  6. Stir in the lemon juice and sun-dried tomato powder. Sprinkle with chopped Italian parsley if desired, and garnish with a fresh lemon twist and a sprinkling of lemon zest.

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Sweet Potato Bisque

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Sweet Potato Bisque

Almond milk keeps this simple sweet potato soup creamy, cinnamon and nutmeg add delicious fall flavors, and orange zest and juice adds a citrusy zing.

This sweet and savory soup could almost be a dessert soup, as ginger, nutmeg, and cinnamon are spices you find in many sweet potato and pumpkin pie recipes. The onion and garlic temper the sweetness, however, with a savory boost in this comforting recipe.

INGREDIENTS

  • 1 large onion, peeled and diced
  • 2 cloves garlic, peeled and minced
  • 1 tablespoon grated ginger
  • 1 tablespoon thyme
  • ½ teaspoon ground nutmeg
  • 1 teaspoon ground cinnamon
  • 3 large sweet potatoes, peeled and diced
  • 6 cups Vegetable Stock, or low-sodium vegetable broth
  • Zest and juice of 1 orange
  • 1½ cups unsweetened plain almond milk
  • Salt and freshly ground black pepper to taste

INSTRUCTIONS

  1. Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan.
  2. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute.
  3. Add the sweet potatoes, vegetable stock, and orange zest and juice and bring the pot to a boil over high heat.
  4. Reduce the heat to medium and cook, covered, for 25 minutes, or until the sweet potatoes are tender.
  5. Puree the soup using an immersion blender or in batches in a blender with a tight fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Cook for an additional 5 minutes, or until heated through, and season with salt and pepper.

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10 Tell-Tale Symptoms Of The Menopause

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Are you suffering from the menopause? 10 tell-tale symptoms of the menopause

The menopause is a natural process that all women go through, typically occurring around the age of 50. However, there are some symptoms that can indicate that you are going through the menopause, even if you haven’t reached the age of 50. In this article, we will be discussing 10 tell tale symptoms of the menopause.

1. Hot flashes: One of the most common symptoms of the menopause is hot flashes. A hot flash is a feeling of intense heat that spreads over your body, often accompanied by a red face and sweating.

2. Mood swings: You may find that you are experiencing more mood swings than usual during the menopause. You may feel irritable, angry or overwhelmed for no reason, or you may cry more easily than usual.

3. Vaginal dryness: Vaginal dryness is another common symptom of the menopause. This can make sexual intercourse uncomfortable or even painful.

4. Insomnia: You may find that you are having difficulty sleeping at night, due to the hot flashes, mood swings and other symptoms of the menopause.

5. Changes in your periods: One of the most obvious signs that you are going through the menopause is changes to your periods. You may find that your periods become heavier or lighter, more frequent or less frequent, or that they stop altogether.

6. Loss of bone density: As you approach the menopause, you may start to lose bone density as your body starts to produce less oestrogen. This can lead to an increased risk of developing osteoporosis later in life.

7. Urinary incontinence: You may start to experience urinary incontinence, or the inability to control your bladder, as a result of the menopause.

8. Headaches: You may start to experience more headaches during the menopause, as a result of the hormonal changes your body is going through.

9. Skin problems: You may find that you are experiencing more skin problems, such as dry skin, wrinkles or acne, during the menopause.

10. Anxiety and depression: Some women also experience anxiety and depression symptoms during the menopause. If you are feeling overwhelmed or like you can’t cope with what’s going on, it’s important to speak to your doctor.
If you are experiencing any of these symptoms, it doesn’t mean that you are definitely going through the menopause, but it’s a good idea to speak to your doctor if you have any concerns.
They will be able to advise you on whether or not you are going through the menopause and what steps you can take to manage your symptoms.
We provide health and wellness coaching to help you overcome the symptoms of the menopause and create the body and lifestyle you dream of. Contact us for more information. support@yourplantbasedhealth.com

Live life to it’s fullest!

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Sweet Potato, Pear, and Blueberry Flatbreads

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Sweet Potato, Pear, and Blueberry Flatbreads

In this luscious vegan flatbread pizza, mashed sweet potato is spread over a Homemade Oil-Free Pizza Dough and topped with grilled pear, fresh blueberries, and toasted walnuts.

A smear of mashed sweet potato gives a sweet-and-savory base for a flatbread that’s perfect to start the day or enjoy as a snack. Our simple Homemade Oil-Free Pizza Dough makes for a light, healthy crust.

INGREDIENTS

  • Cornmeal, for dusting
  • 1 recipe Homemade Oil-Free Pizza Dough
  • 1 cup cubed peeled sweet potato
  • Sea salt and freshly ground black pepper, to taste
  • 1 fresh pear, quartered and cored
  • ¾ cup fresh blueberries
  • 2 tablespoons chopped toasted walnuts
  • 4 teaspoons pure maple syrup
  • Ground cinnamon

INSTRUCTIONS

  1. Preheat oven to 400°F. Lightly sprinkle a large baking sheet with cornmeal.
  2. Divide dough into four portions. On a lightly floured surface, roll portions into 7- to 8-inch circles or 10×5-inch ovals. Transfer flatbreads to prepared pan. Bake 10 to 13 minutes or until lightly browned and set (flatbreads may puff). Let cool.
  3. In a small saucepan combine sweet potato and enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or until tender. Drain and return to saucepan. Mash with a fork. Season with salt and pepper.
  4. Meanwhile, heat a grill pan over medium-high. Cook pear quarters about 3 minutes per cut side or until tender and light grill marks appear. Thinly slice quarters lengthwise.
  5. Spread sweet potato on flatbreads. Top with pear slices, blueberries, and walnuts. Drizzle with maple syrup and sprinkle with cinnamon.

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