Foodland Ontario home economist Teresa Makarewicz joined us this morning with 3 easy to make-ahead recipes using Ontario sweet potatoes.

CHECK OUT THE RECIPES BELOW:

SOUTHWEST SWEET POTATO DIP 

This delicious and easy dip is perfect to make ahead for the holidays.

Preparation Time:  20 minutes

Refrigeration time: 1 hour or up to 3 days

Makes about 2 cups (500 mL)

2 Ontario Sweet Potatoes (about 8 oz/250 g each)

4 cloves Ontario Garlic

1/2 cup (125 mL) coarsely chopped fresh Ontario Coriander (Cilantro)

1/4 cup (50 mL) olive oil

1/4 cup (50 mL) fresh lime juice

2 tbsp (25 mL) water 

1 tbsp (15 mL) ground cumin

1 tsp (5 mL) salt

1 tsp (5 mL) chili powder

1/4 tsp (1 mL) cayenne pepper

Fresh Ontario Coriander (Cilantro) Leaves

Baked white corn tortilla chips

Ontario Greenhouse Cucumber Sticks

Pierce sweet potatoes several places with fork; place on paper towel in microwave oven. Microwave on High for 5 to 9 minutes or until tender. Cover with towel; let stand 5 to 8 minutes to cool slightly.

 Meanwhile, peel and slice garlic into food processor bowl; pulse to finely chop.

Scoop flesh out of sweet potatoes to yield 2 cups (500 mL); add to food processor. Add coriander, oil, lime juice, water, cumin, salt, chili powder and cayenne; process until puréed.  Refrigerate in airtight container for 1 hour or up to 3 days or freeze. Bring to room temperature to serve. Garnish with coriander leaves. Serve with tortilla chips and cucumber sticks.

 Tips:

• If you like, bake sweet potatoes in 350°F (180°C) oven for 45 to 60 minutes or until tender.
• Substitute chipotle chili powder to taste for the chili powder and cayenne.

Nutritional Information:

1 Serving (2 tbsp/25 mL):

PROTEIN: 1 gram

FAT: 3 grams

CARBOHYDRATE: 6 grams

CALORIES: 52

FIBRE: 1 gram

THAI CURRY SWEET POTATO SOUP

This mildly spiced creamy soup adds a new dimension to your holiday menu. It freezes well, so it can be prepared weeks before the holiday. 

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Serves 6

2 tbsp (25 mL) vegetable oil

2 cloves Ontario Garlic, minced

1 Ontario Onion, chopped

2 tsp (10 mL) finely grated fresh gingerroot

1 tsp (5 mL) each of ground cumin, coriander and turmeric

1/4 tsp (1 mL) crushed red pepper flakes

4 cups (1 L) cubed peeled Ontario Sweet Potatoes (about 1-1/4 lb/

625 g) 

2 cups (500 mL) vegetable or chicken broth

1 can (398 mL) light coconut milk

1 tbsp (15 mL) fresh lime juice

1/4 tsp (1 mL) salt (optional)

1/4 cup (50 mL) chopped roasted peanuts (optional)

Finely grated lime rind, minced fresh Ontario Coriander (Cilantro) or Parsley (optional)

In large pot, heat oil over medium heat; cook garlic, onion, ginger, cumin, coriander, turmeric and red pepper flakes, stirring until onion is softened, about 3 minutes.

Add sweet potatoes, broth, and coconut milk; bring to boil. Cover and reduce heat to low; cook for 12 to 15 minutes or until sweet potatoes are tender. Let cool slightly. In blender or food processor or with an immersion blender, purée soup until smooth. Return to pot, if necessary. Stir in lime juice, season with salt (if using). Serve garnished as desired.

Variation: Omit coconut milk and increase broth to 3-1/2 cups (875 mL). Add 1 tbsp (15 mL) packed brown sugar.

Nutritional Information:

1 Serving

PROTEIN: 3 grams

FAT: 10 grams

CARBOHYDRATE: 28 grams

CALORIES: 210

FIBRE: 3 grams

SODIUM: 280 mg

SWEET POTATO PANNA COTTA

A simple but elegant dessert. Garnish with diced apples and/or some spicy candied nuts for textural contrast.  

Preparation Time: 10 minutes / Cooking Time: 8 minutes

Standing Time: 30 minutes

Chilling Time: 6 hours or overnight

Serves 8

2-1/2 cups (625 mL) 35% Ontario Whipping Cream

3/4 cup (175 mL) puréed, cooked Ontario Sweet Potato

3/4 cup (175 mL) Ontario Milk

1/2 cup (125 mL) Ontario Maple Syrup

2 tsp (10 mL) plain gelatin

1/4 tsp (1 mL) each ground cardamom, nutmeg, cinnamon and allspice

1/2 tsp (2 mL) vanilla

In large saucepan, whisk together cream, sweet potato, milk, maple syrup, gelatin, cardamom, nutmeg, cinnamon and allspice. Over medium heat, cook for 5 to 8 minutes, just until mixture begins to steam; remove from heat. Let stand for 30 minutes for spices to infuse mixture. 

Strain the mixture through a sieve into large glass measuring cup. Cover and let cool to room temperature. Stir in vanilla; pour into small glass dishes or ramekins. Cover and refrigerate until set, 6 hours or overnight.

Nutritional Information:

1 Serving

PROTEIN:   3 grams

FAT:  27 grams

CARBOHYDRATE:  25 grams

CALORIES: 349

FIBRE: 1 gram

SODIUM: 45 mg