Baked Spiced Sweet Potatoes


I recently saw this recipe on my Facebook news feed.  The Paleo Mom posted this winner.  Do you follow her yet?  She is a wealth of knowledge and information.  Sarah, who has her doctorate degree in medical biophysics, decided to become a stay at home mom after her first daughter was born.  Later on, Sarah discovered the Paleo way of eating.  Through Paleo, she has lost weight, as well as experienced healing from a plethora of other symptoms. Interesting stuff to read.   She posts all sorts of pretty great stuff from recipes to Paleo tips to autoimmunity.  She’s a smart one.  Every time she posts, I try to take the time to read it.  Good stuff.

Sweet potato recipes always catch my eye.  They’re delicious, and they’re good for you.  Sweet potatoes provide somewhere around 400% of your daily Vitamin A requirement.  Compared to white potatoes, they have more Vitamin C, fewer calories, more fiber, and fewer carbs. While they do have a bit more sugar, I believe the benefits outweigh the risks.

3-4 medium sweet potatoes (sometimes mislabeled as yams), peeled and cut into ½” thick circles (or semi-circles, if big around)  Optional: if using young tender sweet potatoes, just give them a wash and leave the skin on.
2 Tbsp coconut oil
2 tsp nutmeg

1.    Preheat oven to 350F. Melt coconut oil a small saucepan on the stove.
2.    Place sweet potatoes in a big bowl. Toss with coconut oil and nutmeg until evenly coated.
3.    Arrange yam slices in a single layer on a rimmed baking sheet lined with tin foil or a silicone liner.
4.    Bake for 25 minutes, then remove from oven and turn each slice over.
5.    Bake another 15 minutes.  Enjoy!

Note: for a little extra sweetness, you may consider adding a hint of real maple syrup. I also added a little cinnamon as well.

These sweet potatoes are dangerously delicious.  They literally melted in my mouth.  Just a hint of crisp on the outside while keeping the middle soft.  They flavor is perfect.  They reminded me of Christmas or Thanksgiving.  Almost a pumpkin pie flavor.  Sweet potatoes, spices.  It’s a winning combination.  Best part is, there are only a couple of ingredients.  You probably already have them in your house already.

This would be a great recipe to add to any meal or for any snack.  It also makes a pretty great post workout addition.  Remember, since sweet potatoes do have all that extra sugar, they should be enjoyed sparingly.  Sad.  I think I could eat them 3 times a day.

I hope you enjoy this recipe as much as I do. Recipes don’t always have to be fancy and complicated.  Sometimes simple is best.

Recipe HERE.

Happy Eating!



Mashed Sweet Potatoes


One of the dishes that I agreed to make for Thanksgiving Dinner at work was sweet potatoes.  Personally, I feel like T-Day dinner is salt salt salt salt salt.  I wanted to find a recipe that had a hint of sweet.  Sweet sweet potatoes it is.

Mashed Sweet Potatoes

4-6 large sweet potatoes, peeled and cut into 1″ chunks
1/2 cup unsweetened almond milk (or coconut milk)
1 heaping tablespoon coconut oil
1/4 cup pure maple syrup
Salt and pepper to taste
(Scale this recipe for the amount of people being served, I figured 1 sweet potato per person)

1. Peel and cut sweet potatoes, and place in a large soup pot filled with water.
2. Bring water to boil, and boil sweet potatoes until soft, about 20 minutes.
3. Drain sweet potatoes and place in a large bowl, or kitchen aid mixer.
4. With kitchen aid mixer, or hand mixer, mash sweet potatoes on low to keep from getting lumpy and “glue-like”.
5. Continue to mash while adding coconut oil, almond milk, and maple syrup.
6. Sprinkle with salt and pepper and serve.

Simple.  Crazy simple.  A few changes.  I used heavy whip instead of almond milk.  Also, my hand mixer recently took a crap and the station that I was at did not have a hand mixer.  Blender it is.  May I recommend a hand mixer or Kitchenaid mixer…works a little slicker.  Lastly, I opted not to sprinkle with s&p.

These sweet potatoes are darn tasty.  The clan at the station loved them as well.  Perfectly and subtly sweet.  A great way to enjoy a guilt-free sweet potato dish.

Happy Eating!

Recipe HERE.


Slow Cooker Chili


My last shift was on the first day of Autumn. My medic partner and I were craving chili. He volunteered to check in the truck if I searched the Internets for a solid Paleo chili recipe. Challenge accepted. I found THIS recipe and altered it a bit. This is what I came up with.

1# grass-fed beef
1# bacon
1 medium red onion
2 green peppers
1 can chili peppers
2-14 oz cans fire roasted tomatoes
1 large can tomato sauce
3-4 medium sweet potatoes
1 small container mushrooms
4-5 large carrots
1 tsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp paprika
Olive oil

Brown the beef, set aside. Using the same pan, cook the bacon. Once bacon is crispy, set aside. Chop peppers and onions, brown in bacon grease.

In the meantime, peel and chop carrots into large chunks. Combine tomatoes, sauce, chili peppers, mushrooms, carrots, beef, and crumbled bacon into crock pot. Add peppers and onions once they are soft. Add spices. Season to taste. The 1 tsp is just a starting point. Cook on low for 5-8 hours.

Approx 1 hour prior to eating, peel and chop sweet potatoes. Pour them onto baking sheet. Drizzle with olive oil, sprinkle a little garlic and onion powders onto the potatoes, gently stir potatoes. Bake at 400 degrees for approx 20-30 minutes, or until you can easily stick them with a fork. Stir every 10 minutes or so. Once they start to soften, add the sweet potatoes to the chili. Cook for about another 30 minutes, to combine flavors.

Enjoy! I like to serve sweet potato chips on the side.

I know, I know…”but what about the beans??!?” Legumes are not Paleo. The carrots and sweet potatoes are great substitutes for the beans. Honestly, you don’t even miss them. The sweet potatoes add a subtle sweetness to the spice of the chili. Really a brilliant ingredient for this recipe. And then there’s the bacon. This is another subtle ingredient that packs a punch. Every once in awhile, you get a bite with bacon and think “mmmm…bacon.”

The best thing about slow cookers is that you throw it into the crock pot in the, morning, let it cook all day, then have a delicious dinner waiting for you later that day. Prep work can easily be done the night before. This chili reheats really well. Also, the leftovers are even better the next couple days.

This recipe is loaded with vegetables. Tons of protein and a plethora of other nutrients with each bite. A perfect Autumn Paleo dinner.

Happy eating!

Roast Beast


Haven’t made a roast in awhile. Figured since today is my shift day, I could throw some stuff in the crockpot and let it cook all day.

Grocery shopping first thing. Picked up a nice little 3# roast for my medic partner and me. I threw in some carrots, onions, and sweet potatoes. Next were 2 cans of beef broth, s&p, and a little garlic salt. 

Those babies cooked for about 8-10 hours. I felt that it needed a little gravy, so i decided to make a go of it. I have a terrible track record with gravy so I was   little nervous. Just the broth and some almond flour for thickness. I wish I could give you exact amounts, but really I just added the flour until it was thick.

Delicious. The roast was awesome as always…the gravy wasn’t terrible.  I will have to work on the almond flour gravy.

I always like crockpot meals. Easy prep, easy cooking, easy cleanup. This roast recipe is pretty simple.  There are many ways to add to it.  If you dig crock pot cooking, check out Paleo Pot.  All sorts of great recipes.

Happy eating!