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Great Day Kitchen, 4/5/18 - Salads, Muffins & Swoodles

Registered dietitian Tawnie Kroll visited the Great Day Kitchen to show us some healthy dishes.

Registered dietitian nutritionist for Clovis Unified School District and krollskorner.com, Tawnie Kroll, visited the Great Day Kitchen to show us some healthy dishes.


Sweet Potato & Black Bean Salad


Ingredients:

  • 2 large sweet potatoes
  • 2 tsp. olive oil
  • 1 14 oz. black beans no sodium preferably
  • 1 cup frozen yellow corn thawed
  • 1 small yellow onion
  • 1 jalapeño
  • 2 tsp. minced garlic
  • 1/2 tsp. cumin ground
  • 1/2 tsp salt
  • 1 Tbsp. lime zest
  • 2 Tbsp. lime juice fresh
  • 1/2 tsp. pepper
  • 1/3 cup cilantro, fresh chopped
  • 1 Tbsp. Greek yogurt plain nonfat
  • 1 Tbsp. light mayo
  • 1 Tbsp. honey


Directions:

  • Peel & cut sweet potato into 1/2 inch cubes.
  • Preheat oven to 400 degrees F. Toss cubed sweet potatoes with olive oil and place on lined baking sheet. I used aluminum. Roast potatoes for 20 minutes. Stir occasionally until potatoes are tender.
  • Combine beans, corn, onion, cumin, lime zest, salt, pepper, and cilantro. For the spicy lovers out there, add a fresh jalapeño! Add cooled sweet potatoes and gently stir to combine.
  • For the dressing: Whisk together lime juice, yogurt, mayo, honey, and freshly minced garlic. Pour dressing over salad and stir until evenly combined.
  • And...VOILA! Sweet potato and black bean salad!


7 Ingredient Roasted Beets with Feta Salad


Ingredients:

  • 5 red beets
  • 1 lemon (juice)
  • 1/2 cup feta cheese
  • 1/4 cup EVOO
  • 1/4 cup balsamic vinegar
  • 1 shallot minced
  • 2 green onions chopped


Directions:

  • Preheat oven to 425 degrees F.
  • Wash beets well and place in an oven safe dish and cover with foil. Roast beets in the oven for 1-2 hours, depending on size. You should be able to stick a fork or toothpick in easily. Let sit for 30 minutes before you remove the skin. Be sure to use a paper towel to remove the skin!
  • Dice up the beets and let marinate in 2 Tbsp. of the EVOO and balsamic vinegar for 10 minutes. Then toss in remaining ingredients and stir.
  • Serve cold. Enjoy!


Orange Olive Oil Muffins


Ingredients:

  • 1 1/3 cup all-purpose flour
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 2 eggs, room temperature
  • 3/4 cup olive oil
  • 3/4 cup whole milk milk
  • 3 tablespoons orange
  • 2 tablespoons orange zest
  • 1 small orange, thinly sliced and quartered, for garnish


Directions:


  • Preheat the oven to 350F. Line or grease muffin tins and set aside.
  • In a large bowl, whisk together the all-purpose flour, salt, baking powder and baking soda. Set aside.
  • In a separate bowl, lightly beat the eggs. Add the olive oil, milk, juice, zest and whisk to combine.
  • Pour the wet ingredients into the dry and mix just until combined; be careful not over mix or muffins will be tough.
  • Divide the batter into prepared muffin tins, filling each cup about 3/4 full. Top with orange slices, if desired. (You could also sprinkle with slivered almonds.)
  • Bake for 20-25 minutes until slightly golden, or until a toothpick inserted into the center of a muffin comes out clean. Let cool slightly on a cooling rack before serving.


Swoodles aka Sweet Potato Noodles


Ingredients:

  • 1 sweet potato large
  • 1 Tbsp. Avocado Oil
  • 1 Tbsp. toasted sesame oil
  • 2 Tbsp. apple cider vinegar
  • 2 tsp. honey
  • pinch crushed red pepper flakes
  • 1/4 tsp. salt
  • 1 tsp. Liquid Aminos
  • 1 tsp. mirin
  • 1 green onion diced
  • 1 Tbsp. sesame seeds


Instructions:

  • Cook the sweet potato a 425F for 10-15 minutes (will not be fully cooked at this point).
  • While the potato cools off a little, make the dressing!
  • In a small bowl whisk together the liquid aminos/soy sauce, mirin, sesame oil, vinegar, honey, red pepper flakes, and salt.
  • Set the dressing aside.
  • Spirilize the sweet potato into noodles.
  • In a medium sauté pan heat the noodles with avocado oil for about 5 minutes (I like them slightly crunchy but cook longer, 10-15 min, if desired).
  • Toss in the dressing, green onions, and sesame seeds.
  • Serve warm or cold.
  • Store in an airtight container in the fridge for up 5 days.


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