Sunday, June 17, 2012

Sweet Potatoes – They are not just for Thanksgiving anymore

Guest Writer and recipe creator: Rose Carbone Fleming

Intro: Like everyone else from my past, I reconnected with Rose on Facebook after many years (and before you ask, no I am not that old). And while some people are friend collectors, I actually communicate with Rose. Recently, Rose started her own blog called “The Inside Out Girl,” where she writes about recipes and things of interest to her. What I like about the stories Rose shares, is that she makes you feel like you are right there with her while she checks out local strawberries at Strawberry Hill USA or is reminiscing about a lemon poppy seed muffins in Union Square NYC. Rose has recently decided to tweak her diet to become more health conscious, and so I thought it would be really great is she could create a new healthy recipe for Food and Living. So here it is, in Rose’s words...

I had a health scare recently that made me stand up and pay closer attention to my life.  First and foremost, I looked closely at what I was eating as it was definitely not helping me live my best life.  I soon realized that simple “swaps” for the food I was eating would be a great start on making me and my family healthier people, enjoying ourselves along the way.  Let me give you an example of a swap I made just this past weekend which went over so big, I know next time to make a lot more.
My husband and I were headed to a community cookout and I was assigned the potato salad. Simple and yummy, you bet. Healthy? Hmmm…not by a long shot! The typical summer potato salad contains 358 calories and 20.5 grams of fat per one cup serving.
I wanted to not only get those numbers down, but I also wanted to create a dish that was every bit as delicious as backyard BBQ Potato Salad.  I wanted to make a dish worth eating: Yummy AND Healthy.
I dug around in my pantry and fridge and came up with a very colorful mix of ingredients with which I made Cilantro Lime Sweet Potato Salad. This cold salad was a huge hit!  It makes a great presentation, is big on flavor, is loaded with fiber and has lots of minerals and vitamins, especially A&C. Best of all, it only contains 179 calories and 3 grams of fat per cup.  So “ingredient swap” complete, new delicious dish created and a healthier family to boot. I think I’m going to like being healthy, it is downright delicious!
Cilantro Lime Sweet Potato Salad
  • 2 large Sweet Potatoes; cleaned and cubed (I leave the skin on for more nutritional value).
  • 5 cups Red Bell Pepper; diced
  • ½ a small Red Onions chopped
  • ½ cup of Fresh Cilantro Leaves; chopped
  • 1 Jalapeno OR Anaheim Pepper; seeded & finely chopped (if you like the heat, keep some of the seeds)
  • 1-6oz container of plain Greek Yogurt
  • 2 tbsp Mayonnaise
  • The juice of 2 fresh Limes
  • ½ tsp White Pepper (use fresh ground black as a substitute)
  • 1 tsp Salt
Cooking Method 1:
Fast sweet potato cooking directions / microwave (shown in recipe pics):
  1. Place the peeled and diced sweet potatoes in a microwave safe bowl with 2 tbsp of water.
  2. Cover w/ plastic wrap, poke with a couple of small holes.
  3. Microwave on high for 8 minute or until potatoes are fork tender.
  4. Remove plastic stir gently to coat with water and then completely drain the water out.
  5. Cool in fridge for 15 minutes before making salad.
Cooking Method 2:
  1. In a large bowl, whisk together the yogurt, mayo, lime juice (add the salt and pepper at this stage if you used the fast microwave method of cooking).
  2. Place in all the veggies (including the cilantro); if you would prefer a smoother, less leafy dressing, place the yogurt, mayo, lime juice, cilantro, salt & pepper in a blender and pulse a few times.
  3. Toss to mix well.
  4. Refrigerate covered for at least an hour to chill
The Inside Out Girl:


  1. This recipe sounds so delicious and is such a great way to enjoy sweet potatoes in the heat of summer! I'll definitely be making this and bragging about it in the office :) thanks for sharing!

  2. It is a great summer recipe Melaina (at Ridi's AWESOME Bakery). I have already tried it. Very summertime friendly and a delicious change from the norm.

    Stay tuned, I have 2 more great summer recipes coming up after the last post (Mashed Cauliflower).