DUMPLING SOUP (Serves 4)
In a large pot, bring 6 cups vegetable broth to a simmer. Add 1 bunch of kale, torn into bite-size pieces, and simmer until tender, about 5 minutes. In a large bowl, combine 1 cup cooked and mashed sweet potatoes, 1/2 tsp sea salt, 1 egg, beaten, and 1 cup white whole-wheat flour; knead gently until no longer sticky. Form into 40 1-inch round dumplings. Drop dumplings into pot and cook until they float to surface, 3 to 4 minutes.
HEALTH BENEFIT: Sweet potatoes are a great source of potassium. The electrolyte mineral may help counteract the artery-narrowing effects of excessive sodium, which could help lower your risk of high blood pressure.
AFRICAN PEANUT SAUCE (Serves 4)
Preheat oven to 400F. Preheat oven to 400°F. Add 2 cups leftover roasted or baked sweet potato wedges or cubes to a baking sheet and bake until heated through, 10 to 15 minutes. In a small bowl, whisk 1/3 cup natural peanut butter, 1 tsp berbere spice blend, 1 clove garlic, finely minced, 1 tsp raw honey, 1/2 tsp sea salt and 3 tbsp water until smooth. Drizzle over potatoes. TIP: Look for berbere spice in ethnic grocery stores and markets or substitute with chile powder.
HEALTH BENEFIT: Natural peanut butter is a tasty source of niacin, a B-vitamin which converts carbs into energy. It may also increase levels of HDL, the healthy “good” cholesterol, and decrease levels of LDL, the “bad” cholesterol that is linked to an increased risk of heart disease.
SAVORY PANCAKES (Serves 6)
In a large bowl, whisk 2 cups cooked and mashed sweet potatoes, 2 tbsp melted organic unsalted butter, 1 egg and 1 1/2 cups low-fat buttermilk. In a medium bowl, combine 1 1/2 cups white whole-wheat flour, 2 tsp baking powder, 1 tsp baking soda, 1 1/2 tsp sea salt, 1 1/2 tsp finely minced fresh rosemary and 1/2 tsp fresh cracked black pepper. Whisk flour mixture into potato mixture until smooth. In a large nonstick skillet, heat 2 tsp olive oil on medium. Working in batches, add mixture to skillet in 1/4 cup increments. Cook until edges bubble, 3 to 4 minutes. Flip and cook 2 to 3 minutes, until golden. If desired, top with caramelized onions.
HEALTH BENEFIT: White whole-wheat flour is high in manganese, an essential mineral that acts to control blood sugar levels and maintain healthy bones.