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Sweet Potato Joy

In this episode of Eating by Heart, Colombe Jacobsen creates a flavorful side dish using sweet potatoes, green apples, fennel and pecans. Colombe's sweet potato recipe is sure to become one of your favorites since it's simple, satisfying and healthy. 

Always opt for sweet potatoes over regular white potatoes - sweet potatoes are high in both fiber and vitamin C. Start by peeling your sweet potatoes and cutting them into even pieces. Peel and cut your apples into pieces roughly the same size as the sweet potatoes so that they will roast evenly. Colombe uses green apples here because the tartness is a nice contrast to the sweet potato. Next Colombe demonstrates how to cut and core fennel. When you cut off the top, save the green fronds for garnishing later. The fennel will caramelize beautifully and add a nice anise flavor that will taste delicious with the other components of this dish.  

This sweet potato recipe really comes together when you toss in olive oil and maple syrup and roast in the oven. First mix the maple syrup and olive oil on a parchment lined baking sheet, which will help with clean up later. Olive oil is heart healthy since it's a monounsaturated fat, and maple syrup is a great natural sweetener that has minerals like calcium. Add the sweet potatoes, apples and fennel to the pan, making sure not to overcrowd the pan. Shake it around so that the vegetables and fruits are evenly coated, season with a bit of sea salt, and pop it into the oven. 

Pecans will be the finishing touch to add flavor and a toasted texture. Pecans are also high in vitamin E and B complex, which makes them healthy and anti-inflammatory. Sprinkle the pecans over the top of the dish about 10 minutes before it's finished baking. The last step is to garnish with fennel fronds and enjoy! This sweet potato recipe is a perfect healthy combination to satisfy your sweet tooth.

 

 

Ingredients
  • 1 ½ pounds peeled sweet potatoes (about 3 medium cups), sliced into ½ inch thick pieces
  • 3 green apples, peeled, cored and cut into ¾ inch rounds
  • 2 tablespoons extra virgin olive oil
  • ¼ teaspoon sea salt
  • 1 large fennel bulb, cored and sliced into ½ inch thick pieces (reserve green fronds for garnish)
  • 3 tablespoons maple syrup
  • ⅓ cup raw unsalted pecans
Method
Preheat oven to 400 degrees Fahrenheit Using a baking sheet or large ovenproof dish, toss the ingredients in the olive oil and maple syrup. Sprinkle with ¼ teaspoon salt and spread in one layer. Roast until sweet potatoes are soft on the inside, rotating occasionally. (About 40 minutes.) Remove from oven and sprinkle with pecans, return oven for another 5 minutes. Adjust seasoning and serve warm garnished with fennel fronds. Serves 4
Duration: 03:52. Last Updated On: 2015-09-11

Difficulty: Easy

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
345
17.25% Complete
17%
Fat
17g
26.1538461538% Complete
26%
Cholesterol
0mg
0.0% Complete
0%
Sodium
250mg
10.8695652174% Complete
11%
Carbohydrates
48g
37.2093023256% Complete
37%
Fiber
8g
32.0% Complete
32%
Sugar
25g
50.0% Complete
50%
Protein
4g
7.8431372549% Complete
8%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Vegan
Vegan
Dairy Free
Dairy Free
Gluten Free
Gluten Free
Heart Healthy
Heart Healthy
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