Archive for the 'sweet potatoes' Category

Paleo Sweet Potato Pie Muffins

Adapted from Civilized Caveman’s Pumpkin pie muffins.

You can use canned pumpkin too but lately I’ve been baking sweet potatoes in the oven and using that instead. The baby loves them too!

Sweet Potato Pie Muffins (Paleo)

In a food processor put:

3/4 cup baked/mashed/boiled sweet potato
1 Tbsp cinnamon
6 eggs
1 tsp vanilla
1/2 cup coconut flour
1/2 cup melted coconut oil
1/4 cup honey

Preheat oven to 400 degrees. Full muffin tin and bake for 20 minutes



Sweet Potato Souffle (Paleo)

This is adapted from the Coconut Carrot Souffle here and which I made last week. I thought it was…ok. I certainly liked it enough that I ate it, but to me it was just very “cooked carroty”. That’s a thing. Anyway, I wouldn’t serve it to guests because I don’t think it would be universally well received, but I realized that if I made it with sweet potato it would likely be a huge hit. I tested it out this weekend and I was right. This is definitely making an appearance at Thanksgiving!

Sweet Potato Souffle
adapted from Things I Make My Husband’s Coconut Carrot Souffle

  • 1 lb sweet potato, cooked (wrap in foil whole, place in 400 degree oven, bake 1-1/2 hrs)
  • 1/4 cup coconut butter
  • 2 tsp cinnamon
  • 1/4 tsp pumpkin pie spice
  • 2 eggs
  • 1.5 tsp vanilla extract
  • Pinch salt


  1. Preheat oven to 350 F.
  2. Combine all ingredients in a food processor. Blend thoroughly until completely smooth.
  3. Pour the mixture into a greased casserole dish or 4 greased ramekins. Bake for about 30 minutes or until golden brown on top.

Sweet Potato or Pumpkin Chocolate Cake (Paleo)

I pinned this recipe listed as Sweet Potato Paleo Brownies because I cannot have enough brownies in my life, ever. I love dense, fudgey brownies. I particularly liked that these used sweet potatoes since I already have phenomenal recipes for brownies using coconut flour and almond flour.

Sadly, this recipe does not create brownies. There is nothing dense or fudgey about these, although they were wonderfully chocolately. It could be because I used canned pumpkin instead of boiled sweet potatoes, I’m not sure.

Happily, this recipe (made with the canned pumpkin) does create a very delicious, moist and fluffy chocolate cake! I will definitely make this again when I want chocolate cake.

When I want brownies, though, the almond flour brownies are still my favorite!!

Sweet Potato or Pumpkin Chocolate Cake
adapted from My Paleo Life (as Sweet Potato Paleo Brownies)

  • 4 oz dark chocolate
  • 1 cup canned organic pumpkin
  • 1/4 cup unpasteurized local honey
  • 3 eggs
  • 1/4 cup cocoa powder
  • 1 tsp instant coffee granules
  • 1 tbsp vanilla
  • 1 tbsp coconut flour
  • 1 tbsp coconut oil
  • 1 tsp baking soda
  • 1/2 tsp salt


  1. Melt the dark chocolate in the coconut oil in either a double boiler, a steel or glass bowl over a pot of boiling water or in the microwave. I use the microwave at 30 second bursts, stir repeat until melted (usually in 1 1/2 minutes)
  2. Add in all of the other ingredients, and mix until very smooth and creamy.
  3. Transfer the batter to an oiled 8×8 dish.
  4. Bake at 325 degrees for 35 – 40 minutes. Check for doneness by inserting a wooden skewer into the middle and seeing if it comes out clean. If not cook for another 5 minutes and test again.

For best texture and rich flavor chill in the refrigerator before serving.

Shepherd’s Pie (Paleo)

A couple of weeks ago we went to an Irish restaurant and Patrick couldn’t decide between the shepherd’s pie and another entree. He decided on the other saying, “I’m sure you can make a shepherd’s pie that’s even more delicious.” I told him that of course I could!

I’ve never made shepherd’s pie before. So I made up this recipe and it came out so good he came up with an empty plate and told me it was one of his favorite meals I’ve ever cooked and it now must go into regular rotation. I’d say that’s a pretty good review!

Shepherd’s Pie

4 medium potatoes (or sweet potatoes)
~ 1 cup chicken stock
1 Tbsp butter
salt and pepper to taste
2 Tbsp coconut oil
3 medium carrots, diced
1 cup fresh or frozen green beans, diced
1 medium onion, diced
1 clove garlic, minced
2 lbs ground beef (grass fed preferred)
1-2 cups beef broth
1 Tbsp potato starch (or thickener or choice)

Preheat oven to 375.

Peel and dice the potatoes and place in pot. Cover with cold water and add a large pinch of salt. Bring to a boil and cook until fork tender. Drain potatoes and add butter and chicken stock and mash until desired consistency (I like fluffy but with texture, not whipped). Season to taste with salt and pepper.

Heat the coconut oil in a large pan and saute carrots, green beans, onion, and garlic (season your veggies) until onions are translucent and vegetables are tender but not cooked through. Add the beef (season with salt and pepper) and cook breaking up the meat with a wooden spoon until no longer pink. Remove beef and veggies with a slotted spoon and add to a 2 qt casserole dish.

Drain some fat leaving a 2-3 Tbs. Add potato starch (or thickener) and whisk briskly to break up. Add beef broth, season with salt and pepper and stir constantly until you get a gravy. Pour the gravy over the meat and veggie mixture. Spread the mashed potatoes over the top of the meat and veggies and bake in the oven for 20 minutes (painting an egg wash over the potatoes will allow them to brown nicely. It will look prettier but it’s not necessary.)

Eat and enjoy!

Salmon Cakes (Paleo)

This is a great way to stretch a dollar. I like to buy some wild caught salmon every week but it’s pretty pricey. The canned wild caught salmon is great for this recipe. You can go even cheaper if you get the can with skin and bones (and they are so healthy!) but I really prefer the boneless and skinless.

Salmon Cakes

14 oz can wild caught salmon
2 strips of bacon, cooked and crumbled
1 small sweet potato, cooked and mashed
1/4 – 1/2 cup almond flour (use what you need for consistency)
1 egg
2 Tbsp mayonnaise (make your own for strict paleo!)
2 tsp dijon mustard
1/2 tsp honey
1 Tbsp parsley
salt and pepper to taste

Preheat oven to 375. Mix all ingredients together. Form cakes and place on prepared baking sheet. Bake 30 minutes or until golden brown.

Sweet Potato and Kale Soup

This is my new favorite soup! I picked this up courtesy of Joy the Baker and modified it just a tiny bit.

Kale and Sweet Potato Soup
inspired by Food and Wine

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, chopped fine
2 teaspoons fresh ginger, chopped fine (or 1 tsp ground ginger)
3/4 teaspoon turmeric
1/4 teaspoon crushed red peppers
3/4 pound kale, tough stems removed and roughly chopped
1 1/2 pounds sweet potatoes, peeled and diced into 3/4-inch cubes
2 quarts chicken or vegetable broth
1 teaspoon salt
fresh ground pepper, to taste
1 cup canned unsweetened coconut milk

In a large saucepan, heat the olive oil over medium heat. Add the onions and cook down until tender and translucent, about five minutes. Add the garlic, ginger, turmeric and crushed red pepper flakes. Cook, stirring, for about 1 minutes.

Add the sweet potato chunks and stir.

Add the chicken or vegetable broth and bring to a simmer.

Add the kale once the broth is simmering and submerge all of the leaves, helping them to cook down.

Cook for about 20 minutes, or until the sweet potatoes have become tender.

Add salt and pepper to taste.

Thanksgiving Recipes

Unfortunately I won’t be participating in any Thanksgiving festivities this year, but for those of you who won’t be curled up at home alone with your dog, a blanket and chinese take out and crying until you have dehydrated yourself into a migraine, here are some lighter versions of Thanksgiving classics.

Herb-Roasted Turkey Breast

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 tablespoons minced garlic
2 tablespoons minced shallots
1 teaspoon freshly ground black pepper
1 (12-pound) fresh or frozen turkey breast, thawed
3 tablespoons fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350°.
Remove leaves from thyme sprigs to measure 2 tablespoons chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 tablespoons chopped; reserve stem. Remove the leaves from sage sprig to measure 2 tablespoons chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl.
Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Lift wing tips up and over back; tuck under turkey.
Place turkey on a rack set in a shallow roasting pan. Bake according to times on package. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Bread Stuffing

1 loaf bread, cut into 1-inch cubes and slightly stale
3 tablespoons I Can’t Believe It’s Not Butter
1 1/2 cups chopped celery
3/4 cup chopped onion
1/4 cup water
1/2 teaspoon salt
1 1/2 teaspoons poultry seasoning
1 (10 1/2-ounce) can low-salt chicken broth
Cooking spray

Place bread cubes in a layer on cookie sheet. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt ICBINB in a saucepan over medium heat. Add celery and onion; saute 10 minutes. Remove from heat; stir in water, salt, poultry seasoning and broth. Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover and bake at 375° for 30 minutes.

Makes 10 servings (serving size: 1/2 cup)

162 Calories
3g Fat
5g protein
27g carbs

Mashed Sweet Potatoes with Pecan Butter

2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
2 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1 tablespoon chopped pecans, toasted
1/8 teaspoon ground cinnamon

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave potatoes at HIGH for 10 minutes, rearranging the potatoes after 5 minutes. Wrap potatoes in a towel; let stand for 5 minutes. Scoop out pulp; discard skins. Combine pulp, milk, 1 tablespoon brown sugar, and salt in a medium bowl; mash.
Combine 1 tablespoon brown sugar, softened butter, pecans, and cinnamon in a small bowl. Top each serving with pecan mixture.

Yield: 2 servings (serving size: 3/4 cup potatoes and 1 tablespoon pecan mixture)

FAT 9g
FIBER 5.4g
(Cooking Light, APRIL 2001)

Mashed Potatoes with Roasted Garlic and Rosemary

2 whole garlic heads
2 pounds cubed peeled Yukon gold potato
1 cup chopped onion
2 tablespoons plain fat-free yogurt
1 teaspoon dried rosemary, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preheat oven to 350°.
Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.

Yield: 8 servings (serving size: 1/2 cup)

FAT 0.2g
FIBER 2.1g
(Cooking Light, NOVEMBER 2000)

Personal Blog

Hi All!
I hope you enjoy the recipes! If you want to read about my random musings you can find me at
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