Simple Japanese Sweet Potato Chili

This is my go-to chili recipe that I've honed over the last few years. It's super simple and only takes about 20 minutes to get into a Crock Pot. Plus it is mighty delicious and packed with nutrients and protein. Be sure to buy Japanese Sweet Potatoes and not regular sweet potatoes. This seemingly small change makes a huge difference! Just in case you don't know what it looks like, I've added a picture. They are purple and generally enormous. The Japanese Sweet Potato pictured here weighs 1.8 pounds! These sweet potatoes are also commonly called Batatas.

 

Ingredients:

• 1 - 1.5 lb large Japanese sweet potato (a.k.a. batata)

• 1/2 red onion

• 1 - 26 oz glass jar of pasta sauce (or your favorite tomato sauce)

• 1 - 16 oz can of black beans

• 1 - 16 oz can of garbanzo beans (chickpeas)

• 1 - 16 oz can of light kidney beans

• 1 - 16 oz can of refried black beans (make sure the refried beans are vegan as many brands contain lard...gross!)

• 1 tablespoon minced garlic (I buy the minced garlic in a glass can for convenience, but prefer the taste of freshly minced garlic cloves)

• 2 teaspoons chili powder

• 1 tablespoon ground cumin

• 2 teaspoons sea salt (optional - the pasta sauce and beans probably have salt already)

• 1/2 teaspoon ground pepper

How to make it:

1. Cut the Japanese sweet potato into small cubes, dice the onion, and throw both into a Crock Pot

2. Drain the black beans, garbanzo beans, and light kidney beans, then add all the beans (including the refried beans) to the Crock Pot

3. Pour the entire jar of pasta sauce over the contents of the Crock Pot, then top with the minced garlic and all other spices

4. Cook in Crock Pot for as long as you want to. I usually prepare this in the evening after dinner and let it simmer in the Crock Pot for 10 hours overnight.

Berry Ginger Kale Smoothie

Here's my micronutrient-packed morning smoothie that allows me to check off more than HALF the boxes from Dr. Greger's Daily Dozen list. I sip this half gallon portion (64 oz.) throughout each morning in place of water, then I drink water the rest of the day.

Ingredients

• 4 cups of water

• 4 bananas (can be frozen for a thicker, creamier smoothie)

• 1 cup frozen berries (I buy bags of a frozen berry blend with blueberries, raspberries, and blackberries for $4 a pound).

• 4 cups of kale

• 1/4 teaspoon turmeric

• 1 tablespoon ground flaxseed

• 1 cup red cabbage

• 1 inch "finger" section of fresh ginger root (peeled)

• 3 tablespoons lemon juice (not from concentrate)

I use a Vitamix 5200. I first the kale, turmeric, flaxseed, lemon juice, and ginger in the 4 cups of water. Then I add the red cabbage and bananas and blend until creamy. Finally, I'll add the frozen berries and blend for about 15 seconds.

You can cut all the ingredients in half for a 32-ounce smoothie.

Fun fact! Non-extractable polyphenols, potent micronutrients in plant foods that defend our bodies against degenerative diseases such as cancer and cardiovascular disease, form the majority of dietary polyphenols. In plant foods, these health-promoting polyphenols are stuck to dietary fiber. In other words, no fiber, no polyphenols. As such, juicing fruits and vegetables removes fiber and the plentiful polyphenols that bind to it. These findings suggest smoothies are preferable to juicing in maximizing micronutrient intake.

Spicy Tofu Scramble

Ingredients

1/2 Tbsp coconut oil

1/2 white onion

2 cloves minced garlic (2 tsp minced garlic from jar)

1/2 block medium firm tofu

1/2 tsp cumin

1/2 tsp dried thyme

1/2 tsp turmeric

1/2 tsp sea salt 

1/2 tsp black pepper

1 cups chopped spinach

2 Tbsp nutritional yeast

1 avocado, sliced

How to make it:

1. Saute the onion and garlic with the coconut oil over medium heat in a large skillet for 15 minutes.

2. Add all spices (cumin, thyme, turmeric, sea salt, and black pepper) and sauté for another 5 minutes.

3. Crumble tofu in the pan and sauté for 10 minutes.

4. Add spinach and simmer for 2 minutes.

5. Turn off the heat, add the nutritional yeast, and slice avocado over your dish. Enjoy!

Chocolate Peanut Butter Protein Bites

Ingredients (makes 15 balls):

• ½ cup chocolate protein powder

• ¼ cup organic peanut butter of your choosing

• ⅓ cup oats

• 8 pitted dates

• 3 tbsp. water or almond milk

Also needed -

• Wax paper

Instructions:

1. Place chocolate protein powder, oatmeal, peanut butter, and pitted dates into a food processor and pulse for 30 seconds (or until well combined).

2. After 30 seconds, add water (or almond milk) to the combination and pulse for 15-30 seconds. If the mixture is still not sticky, add more peanut butter or milk until a better consistency is formed.

3. Remove ingredients and roll the dough into about 15 balls. Place on wax paper and allow the balls to harden in the fridge for at least 1 hour before enjoying.

4. Store balls in an airtight container in the fridge for up to one week.

Notes:

**Best served with a glass of almond milk!

**I use Naked Nutrition powder. The link to purchase is here: https://nkdnutrition.com/products/chocolate-pea-protein-powder

**I recommend a food processor instead of a blender. In the pictures you will see a Vitamix blender, but it would be easier with a food processor.

**More milk or peanut butter may need to be added to the mixture to ensure that the balls stick together. Some peanut butter is not as oily as others.  

**This recipe makes about 15 balls but smaller balls could be made.

Plant-powered vanilla-coconut super shake

Ingredients

1 handful of frozen berries of choice (I use blueberries)

1 frozen banana (or 10 ice cubes)

1 handful of fresh spinach

2 scoops Less Naked Chocolate Pea Protein (or your plant protein of choice)

2 TBSP raw almond butter (or your nut butter of choice)

1 cup unsweetened almond milk

½ cup water

1/4 cup coconut flakes or shredded coconut

How to make it:

Blend the almond milk and water with spinach, almond butter, protein powder. Then add the rest of the ingredients and blend until smooth.