Recipe: Sweet Potato Brownies

These aren’t just any old brownies — they are chocolatey, rich, and decadent.
And they contain a “surprise” healthy ingredient: SWEET POTATOES.
Wait, what? Brownies with sweet potatoes? 
You bet! They bring a long list of vitamins, minerals, and antioxidants — and when you combine them with almond butter and raw cacao powder, you're setting yourself up for a nutrient-packed indulgence.
TIP: Don’t tell your picky eaters there are sweet potatoes in them until AFTER they eat one (if you tell them at all!).

Makes 9 servings.

Ingredients:

• 1 cup (330 g) cooked, cooled, and mashed sweet potato (about 1 medium)

• ½ cup (130 g) almond butter

• ¼  cup (30 g) raw cacao powder

• ¼ cup (60 ml) maple syrup or honey (adjust based on sweetness preference)

• 1 egg (for vegan option: flax egg - 1 Tbsp ground flaxseed mixed with 2½ Tbsp water, let it sit for 5 minutes to thicken)

• OPTIONAL: ½ cup (50-70 g) chopped nuts, a sprinkle of sea salt

Directions:

1. Preheat your oven to 350°F (175°C). Grease an 8x8-inch (20x20-cm) baking dish or line it with parchment paper.

2. In a mixing bowl, stir together the mashed sweet potato and almond butter until smooth. Add the raw cacao powder, maple syrup or honey, and the egg. Stir until all ingredients are well combined and the batter is smooth. If using the nuts, gently stir them in now. Sprinkle with optional salt.

3. Transfer the batter to the prepared baking dish and spread it out evenly. Place the dish in the preheated oven and bake for 25-30 minutes. The brownies should be set but still slightly soft in the middle.

4. Remove the brownies from the oven and allow them to cool in the baking dish on a cooling rack for about 30 minutes. Cut into squares and enjoy!

These brownies are the perfect blend of gooey and chocolatey with a hint of nuttiness. Plus, they're great for satisfying that sweet tooth while staying on track with your health goals.

Happy baking & even happier eating!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by AmalliaEka from Getty Images 

Recipe: Fast & Easy Sweet Potato Curry

🔥This makes a meal in a hurry!

Feel free to use either red or green curry paste – you can find it in most grocery stores.

Makes 3 servings.

Ingredients:

• ½ Tbsp avocado oil

• 1 large yellow onion, chopped

• 1 Tbsp minced fresh ginger

• ¼ cup curry paste

• 1 medium-large sweet potato, peeled & chopped into bite-size chunks

• 1 x 15 oz (450 g) can chickpeas, drained and rinsed

• 1 x 13.5 oz (380 g) can of coconut milk

• optional: fresh lime juice

Directions:

1. Heat the oil in a large nonstick skillet, over medium-high heat. Add the onion and cook, stirring frequently, for about 5 minutes. Add the ginger and continue to cook, stirring, for another 1-2 minutes. Stir in the curry paste and saute for another 1-2 minutes.

2. Add the sweet potatoes, chickpeas, and coconut milk. Stir gently to combine. Bring to a simmer and reduce heat slightly. Allow to simmer for 15 minutes, keeping an eye on the sauce to make sure it doesn’t become too dry. Add more water (about 3-4 Tbsp at a time) if necessary. Continue to cook until the sweet potatoes are fork-tender.

3. Remove from the heat, and if using the lime juice, drizzle over the top. Serve over cooked quinoa and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by OlgaMiltsova from Getty Images 

Recipe: Curried Sweet Potato

This healthy recipe will make your sweet potatoes taste like an exotic treat. We’ve simplified the ingredients so this not only works for holiday gatherings… but also for everyday meals.

Makes 4 servings.

Ingredients:

• 4 medium sweet potatoes

• ½ cup (120 ml) unsweetened creamy oat milk 

• ½ tsp curry powder

• 4 thin 2” (5 cm) slices of peeled fresh ginger

• Freshly ground sea salt

• 1 lime, juiced

• Toasted cashews for garnish (optional)

• Handful chopped cilantro for garnish (optional)

Directions:

1. Preheat your oven to 400°F / 200°C. Wrap the sweet potatoes individually in foil and bake until soft, about 1 hour. Carefully remove from the oven and allow to cool slightly.

2. Combine the oat milk, curry powder, and ginger in a small saucepan. Bring to a boil then reduce the heat and let simmer uncovered for about 5 minutes. Remove the ginger from the pan and discard.

3. In a high-speed blender or food processor, drain the juices from the sweet potatoe packets. Scrape the sweet potatoes out of their skin and add the flesh to the food processor. Add the oat milk mixture along with salt to taste (about 1/2  tsp) and puree until the potatoes are smooth.

4. Pour the sweet potatoes into a serving bowl and squeeze lime juice over the top. Top with the optional cashew and cilantro garnish.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by margouillatphotos from Getty Images 

Recipe: Sweet Potato Breakfast Casserole

Want a make-ahead breakfast that gives you a head start on getting your veggies for the day? Definitely try this comfort-food breakfast casserole. One batch can fuel your mornings for most of the week.

Makes 10 servings

Ingredients:

• 2 medium sweet potatoes

• 2 tbsp avocado or coconut oil

• 1 small red onion, diced

• 2 cloves minced garlic

• 1 cup broccoli, chopped

• 1 cup sliced mushrooms

• 1 red or yellow bell pepper, diced

• 2 cups chopped spinach

• 10 eggs

• ¼ cup coconut milk

• 2-3 tbsp your favorite hot sauce

• Salt and pepper to taste

• (optional: ½ cup crumbled goat cheese)

Directions:

1. Bake or microwave the sweet potatoes until they’re almost done. Remove and let cool.

2. Preheat oven to 350 degrees.

3. Heat the oil in a large skillet over medium heat. Add the onions and cook until they start to soften, about 3-4 minutes. Add the garlic and broccoli and cook for another 3-4 minutes before adding the the peppers and mushroom. Cook for 5-6 minutes, adding 1 pinch or two of salt to season. Add in the spinach and cook until wilted.

4. Remove the mixture from the heat. Remove the skins from the sweet potatoes and dice them. Set aside.

5. Prepare a 9x13 casserole or baking dish by either using a cooking spray or using coconut oil.

6. Place the sweet potatoes and veggie mixture into the baking dish.

7. Whisk together the eggs, coconut milk, hot sauce and salt pepper. Pour over the veggie/sweet potato mixture. (Optional: sprinkle goat cheese over the top).

8. Bake uncovered for 45 to 50 minutes. Remove the oven and let cool for 5 to 10 minutes before serving.

Recipe by: Saara Haapanen

Photo Credit: Canva by Ravsky from Getty Images

Recipe: Sweet Potato Black Bean Quesadillas

1 Serving

Prep Time: 10 minutes

Cook Time: 50 minutes

Ingredients:

• ⅓ Tbsp olive oil (sub coconut oil)

• ⅛ onion, chopped

• ⅓ sweet potato, chopped into small cubes

• Salt and pepper to taste

• ⅓ green bell pepper, chopped (sub jalapeno)

• 4 oz can of black beans, rinsed and drained

• ⅓ clove garlic, minced

• ⅛ tsp chili powder and ½ tsp more if you like more heat

• ⅓ tsp paprika

• ⅓ tsp cumin

• Cooking spray

• 1 large tortilla

• 1 cup shredded cheese, any kind works (I used mozzarella)

• ¼ cup salsa for serving

Directions:

1. Preheat your oven to 400° F.

2. Add 1 Tbsp olive oil to a skillet over medium heat. Then add the sweet potatoes and onions with a little salt and pepper. Cover the pan and let the potatoes and onions cook down for about 10-15 minutes, until the sweet potatoes are pretty soft. 

3. Add the green bell pepper, black beans, garlic, chili powder, paprika, cumin, and more salt and pepper. Stir well and cook until the bell pepper has softened, about 10 more minutes.

4. Assemble the quesadillas: Spray a baking sheet with cooking spray. Add a tortilla and sprinkle ½ cup of cheese over one half. Scoop about ¾ cup of filling on top of the cheese. Sprinkle another ½ cup cheese on top of the filling. Fold the tortilla over so it covers the filling and press down gently to even it out. Repeat 2 more times. Note that if you have extra filling, you can freeze it on it’s own or make more quesadillas to freeze to use in the future!

5. Bake the quesadillas at 400° F for 15-20 minutes. No flipping needed! Let them cool before cutting and placing them in containers.

Photo Credit: Canva by nata_vkusidey from Getty Images Pro

Recipe: How to Bake a Sweet Potato

Serving Size: 4oz

Ingredients:

• 2-4 Sweet potatoes, rinsed and dried

Directions:

1. Pre-heat oven to 400° F.

2. Pierce each sweet potato a few times with a fork (don’t get trigger happy… it’s just to let some of the steam out).

3. Place the sweet potatoes on a rimmed baking sheet lined with foil.

4. Bake for about 45 minutes, or until potatoes are tender.

5. That’s it!

Photo Credit: Canva by ClarkandCompany from Getty Images Signature