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Eat Well Sep. 22. 2015
Entreés

Simple Sweet Potato and Greens Bowl

Sep. 22. 2015
Entreés
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

A great ombination of antioxidant-rich sweet potatoes, garlic sauteed kale, sliced figs or grapes, olives, and pumpkin seeds.

Everyone needs to have a simple go-to bowl recipe; you know something that you can combine all those random ingredients leftover in the fridge, produce at the end of the week, or pantry staples you’ve been aching to rotate out. This is it. By itself this recipe is delicious, but I encourage you to exercise flexibility and use this recipe as a guideline by using your fridge and what you have access to that week, as inspiration. This Simple Sweet Potato and Greens Bowl is my go-to this fall; the combination of antioxidant-rich sweet potatoes, garlic sauteed kale, sliced figs or grapes, olives, and pumpkin seeds give this simple bowl meal a completely meatless flare without sacrificing the density and heartiness most of us are craving this time of year.

Simplicity.

This truly is such a simple meal that I’ve been enjoying this as a quick lunch or dinner (batch cooking helps!)- you know I’m not a fan of eating and working at the same time, but some days especially lately, I’ve found myself multitasking and looking for every opportunity to keep mealtime simple and quick! This past year has been a lot of change, personally and professionally, some amazing things and some challenging things and with fall rolling around my work schedule kicks up even more- so basically, hyper drive because it’s already busy haha! Sharing recipes with you all that are simple, nourishing, and delicious are key because I know SO many of you’re also busy this time of year getting back into the groove with classes at school, work, or you’re a rockstar momma making multiple lunches and meals. This is such a versatile recipe that I expect many of you to use this as a guideline and show me what you create at home for you and/or with your family. The potatoes in this recipe were inspired by hash. Traditional hash recipes contain potatoes as the base, followed by lard or some type of fat source like olive oil or oil typically derived from the meat used (typically bacon, sausage, corned beef, etc.), then followed by spices and onions and peppers. So you can see, I’m switching it up quite a bit here and definitely not calling this a hash but craving those crispy potatoes in a bowl!

The combination of garlicy kale, sweet potatoes with tahini, salty olives, sweet figs, crunchy pumpkin seeds, and red pepper flakes is amazing; by far my favorite combination but like I said you can always add what you love and keep out what you don’t! This is a great meal in a bowl containing all the macronutrients you need in a meal to be “balanced”, protein from the pumpkin seeds and eggs (if you opt for it) or if you’re vegan you can just use the pumpkin seeds, tahini and mix it up with tempeh; carbohydrates and fiber from the sweet potatoes and vegetables, and healthy fat from the olive oil used for cooking, pumpkin seeds, and tahini drizzle, and the egg yolk (if you opt for the egg at the end). For the pictures sake and to show you the different components, I’ve arranged all the ingredients like this in the bowl… in reality though it looks like a mess and it’s one hell of a delicious mess! Just take your fork and mix it all together, the tahini and olive oil create a nice “dressing” over everything and all the textures and flavors combine beautifully!

Q

You’re making sweet potatoes, how is this a quick meal? I can almost hear you asking this question now;

A

Batch cooking! You all know I’m a huge fan of batch cooking, I’ve chatted about it a million times and is the first thing I have my clients do when starting their nutrition plan and goal list! Batch cooking is key to preparing these sweet potatoes ahead of time, then all you do is simply reheat them which takes under 10 minutes and pop them in a bowl- it’s ridiculously simple. If you need a little help, all you have to do is download the Back to Basics eBook, I’ve done all the hard work for you 😉

 

Simple Sweet Potato and Greens Bowl
Recipe Type: entree, supper
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1-2
Ingredients
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 medium sweet potato, diced
  • 2-3 cups chopped kale
  • 4 large figs, sliced
  • 1 tablespoon (about 4) olives
  • 1/2 cup mushrooms, sliced (you can cook these or leave raw)
  • Pinch of sea salt
  • Freshly ground black pepper, adjust to taste
  • Garnish options: tahini over the sweet potatoes, red pepper and olive oil over the kale, sprinkle of sea salt and black pepper on top. Garnish with pumpkin seeds
  • Optional protein: organic tempeh, organic tofu, poached egg, chickpeas, fish, etc.
Instructions
  1. In a large skillet, add olive oil and garlic, cook garlic just until fragrant, add sweet potatoes, cook until tender. Add more olive oil to crisp or add a touch of water to help cook the potato quicker (it’ll help it steam).
  2. You can cook all ingredients in one skillet, or at this point you can take out the sweet potatoes at set aside, cooking the kale in the skillet alone just by wilting and adding sea salt and black pepper. Adjust seasonings (sea salt, pepper, garlic) to taste.
  3. To serve: place sweet potatoes, kale, sliced figs, mushrooms, olives in the bowl, tahini, olive oil, red pepper, and pumpkin seeds. You can mix all ingredients together.

I hope you enjoy this one! Try it for your next lunch or dinner, plus it makes for great leftovers which is so helpful this time of year going back to school and getting into routines. What will your bowl look like? Share below!

xx McKel

Other potato based recipes you might enjoy!

The Recipe

Serves 1-2

Print

Ingredients:

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 medium sweet potato, diced
  • 2-3 cups chopped kale
  • 4 large figs, sliced
  • 1 tablespoon (about 4) olives
  • 1/2 cup mushrooms, sliced (you can cook these or leave raw)
  • Pinch of sea salt
  • Freshly ground black pepper, adjust to taste
  • Garnish options: tahini over the sweet potatoes, red pepper and olive oil over the kale, sprinkle of sea salt and black pepper on top. Garnish with pumpkin seeds
  • Optional protein: organic tempeh, organic tofu, poached egg, chickpeas, fish, etc.

Directions:

  1. In a large skillet, add olive oil and garlic, cook garlic just until fragrant, add sweet potatoes, cook until tender. Add more olive oil to crisp or add a touch of water to help cook the potato quicker (it’ll help it steam).
  2. You can cook all ingredients in one skillet, or at this point you can take out the sweet potatoes at set aside, cooking the kale in the skillet alone just by wilting and adding sea salt and black pepper. Adjust seasonings (sea salt, pepper, garlic) to taste.
  3. To serve: place sweet potatoes, kale, sliced figs, mushrooms, olives in the bowl, tahini, olive oil, red pepper, and pumpkin seeds. You can mix all ingredients together.

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