By Natalie R. Toney, M.F.A., C.H.,
Healthy Planet Food Editor
It feels like I was just celebrating the many culinary joys of spring and summer, yet soon the sounds of “Joy to the World,” along with a chorus of other carols, will be ushering in the holiday season once again! I’ve always enjoyed the quiet days at the beginning of November to reflect and regroup, giving gratitude for the blessings of the year thus far and for the abundance to come. Plus, it gives me a few moments to think about what I might prepare in the upcoming weeks.
With an array of holidays upon us come a feast of indulgent food offerings, which for some may not feel like such a gift. Finding healthy alternatives that are just as delicious and satisfying can sometimes be challenging, though certainly doable.
I root for the sweet and savory flavors and benefits of sweet potatoes year-round. However, it’s no secret that they gain popularity around the holidays. Oftentimes, sweet potatoes are referred to as yams in the United States, yet technically, a yam is larger and has a blander, earthier taste.
Sweet potatoes are full of beta-carotene, vitamins A and C, complex carbohydrates, which can help provide sustained energy, and fiber, which supports gut health. While they usually find their place on the table as a casserole or even a pie this time of year, there is so much more this humble veggie is capable of!
Here are a couple of recipes that are healthy, delicious, and filling, and will add some sparkle to the holiday table this year.
The first is a side dish medley of roasted potatoes alongside sweet potatoes. Carrots and/or other vegetables, such as broccoli and zucchini, can also be added. For a bit of tangy, creamy flair, make an avocado Greek yogurt dip for guests to top the veggies with, or try one of my personal favorites: an herb-infused olive oil drizzle. This yogurt-avocado dip can also be enjoyed in place of other toppings, such as sour cream, when simply baking a sweet potato or making sweet potato fries.
Avocado is a source of healthy fats, fiber, and a variety of vitamins and minerals. Greek yogurt is packed with protein and is a great source of calcium for bone health. It also contains probiotics that support gut health, and Greek yogurt may be easier for some people to digest than other varieties.
One of my favorite dishes to serve as a starter, or when lighter fare is called for, is a kale salad with roasted sweet potatoes and cranberries. Top it with diced apple, shaved Parmesan, and pecans, along with a maple-vinegar dressing, to bring out the flavors of the season. A larger portion, with some extra veggies and fruits, can even be filling enough to serve as a main course. Kale, apples, and cranberries offer a variety of nutritional benefits, while pecans, enjoyed in moderation, provide healthy fats and some protein.
Whether you’re staying home for the holidays or traveling over the river and through the woods, roasted sweet potatoes served as a side dish or in a salad will be a sweet surprise at the holiday table for family and friends this season!
Roasted Potato Medley
Ingredients
- 1–1½ lbs. sweet potatoes (about 2–3 large)
- 1–1½ lbs. fingerling, Yukon Gold, or new potatoes
- 2–3 Tbsp. olive or avocado oil
- 1 tsp. kosher or sea salt
- ½ tsp. black pepper
- 1 Tbsp. light brown sugar
- ¼–½ tsp. paprika (optional)
- Fresh herbs, such as parsley, rosemary, sage, or thyme (optional)
Tips: Soak potato cubes in cold water for 30 minutes before roasting. If adding additional vegetables, make sure they are coated with oil, but omit the sugar. Onions and tomatoes work well; however, add them later in the cooking process so they don’t burn. Cut the tomatoes before cooking to help prevent them from bursting.
Directions: Preheat the oven to 425°F. Wash, peel, and cut the sweet potatoes into cubes. Mix all ingredients in a large bowl to ensure they are evenly coated. Spread in a single layer on a baking sheet. Bake for 25–35 minutes, turning and mixing every 10 minutes, until crispy and fork-tender.
Store in the refrigerator for up to four days. For best results, reheat in the oven or air fryer. Freezing is not recommended.
Yield: Approximately 6 servings.
Greek Yogurt Avocado Dip
Ingredients
- 1 avocado, pitted and peeled
- ⅓ cup plain Greek yogurt
- 1 Tbsp. fresh lime juice
- 1 clove garlic, minced
- Pinch of sea salt, to taste
Optional additions: Cilantro, black pepper, cumin, chopped jalapeños, and parsley can be added for extra flavor.
Directions: Add all ingredients to a blender or food processor. Blend until smooth. If the dip is too thick, add a splash of water.
Store in an airtight container in the refrigerator for up to three days.
Yield: Approximately 6 servings.
Roasted Sweet Potato Kale Salad
Ingredients
- 10 cups kale
- 1 apple of your choice (Honeycrisp, tart, or another variety)
- ½ cup pecans
- ½ cup dried cranberries
- 2 oz. shaved Parmesan
- 2–3 roasted and cooled sweet potatoes
- 3 Tbsp. apple cider vinegar
- 1 Tbsp. maple syrup
- 1 Tbsp. Dijon mustard
- 1 clove garlic, finely minced
- ⅓ cup extra-virgin olive oil
- Pinch of salt, to taste
- Dash of pepper, to taste
Tips: The type of apple you choose depends on your taste, though Honeycrisp, Cosmic Crisp, Gala, and Granny Smith varieties hold up well. If using Granny Smith or other green apples, consider adding a sweeter variety to offset the tartness. Goat cheese, feta, or blue cheese crumbles can also be used instead of Parmesan.
Directions: Strip the kale leaves from the ribs. Wash and cut the leaves into bite-sized pieces.
Place all dressing ingredients in a separate bowl or a jar with a lid. Whisk the ingredients together or shake the jar until combined. Pour about three-quarters of the dressing over the kale. Gently massage the dressing into the kale until it is evenly distributed, but do not soak the leaves. Let the kale sit for 15 minutes.
While waiting, finely dice or slice the apple and chop the pecans, or leave them whole. After 15 minutes, scatter the apple, pecans, cranberries, Parmesan, and roasted sweet potatoes over the kale. Pour the remaining dressing over the salad.
The salad can be stored in the refrigerator for up to 24 hours. Squeeze a little lemon juice over the top to freshen it before serving.
Yield: Approximately 6 servings.