Sweet Potato Mac & Cheese

16 ounces whole wheat elbow macaroni
1 large sweet potato, baked
2 cups unsweetened soy milk
1/2 cup nutritional yeast
2 tablespoons of lemon juice
2 teaspoons onion powder
2 teaspoons of Bragg’s Liquid Aminos or Tamari (optional)
1 teaspoons of chili powder
1/8 cup whole wheat bread crumbs
1/8 cup cashew Parmesan (substitute cashews for almonds)

Remove the skin from the sweet potato and chop into chunks. Place the sweet potato and all the remaining ingredients into a food processor and blend until smooth.

Boil all the pasta as per the instructions. Drain pasta and pour pasta back into the pan. Add cheese sauce and mix together.

Pour macaroni and cheese into a 9×13 Pyrex pan and level out the mixture. Combine the bread crumbs with cashew Parmesan and spread over the top of the macaroni and cheese. Cook for 20-25 minutes at 350. Serve hot.

Serving Size: 16 – 1/2 cup servings

Nutritional Facts:
Total Fat……1.0 g
0 mg
Sodium……….. 63.2 mg
Potassium….165.8 mg
Total Carbs…17.4 mg
Protein………….3.8 g

Notes: I modified the original recipe from the start. I had a sweet potato already baked in the refrigerator, which I used. Boiling will decreasing the cooking when you chop the sweet potato into chunks. You could also pop the sweet potato chunks into the oven for 15-20 minutes on 400.

I opted to leave the salt out of this recipe, but I did add in the Bragg’s Liquid Aminos. You could also add Tamari if needed. I suggest you taste the cheese sauce first before adding any salt to see how the flavor is. I also used unsweetened soy milk over almond milk.

The recipe as written above doubles what the original recipe made. It filled up a 9×13 Pyrex dish and there was enough mac and cheese for leftovers the next day.

Source: Detoxinista

Curry Sweet Potato Burger

15.5 oz kidney beans
15.5 oz chickpeas
1 cup couscous (or other grain)
1 cup cooked sweet potato
1/2 cup tomato, diced
Curry Powder, to taste

Preheat oven to broil. Combine all ingredients in a bowl. Using a potato masher or fork, mash the mixture. Chill the burger mixture for 30 minutes (optional). Form patties using approximately 1/2 cup of mixture. Place on baking sheet covered with parchment paper. Broil (or grill) burgers until brown. Flip burgers and brown the other side. Serve hot.

SOURCE: Fast Food 2: Burgers & Fries

Sweet Potato Burritos

INGREDIENTS:Sweet Potato Burrito
1/2 onion, chopped
1-1/4 cloves garlic, minced
2 cups canned kidney beans (or black beans), drained
2/3 cup water or vegetable broth
1 tablespoon chili powder
3/4 teaspoon ground cumin
1-1/4 teaspoons prepared mustard
1 teaspoon Sriracha Hot Chili Sauce, or to taste (optional)
1/2 teaspoon cayenne pepper, or to taste
1 tablespoon Bragg’s Liquid Aminos or tamari (soy sauce)
1-1/2 cups cooked and mashed sweet potatoes
6 (10 inch) whole wheat tortillas, warmed
cheese sauce (optional)

Preheat oven to 350 degrees. Heat a skillet, and saute onion and garlic until soft using a bit of water. Stir in beans and mash. Add the mashed sweet potato. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili sauce, chili powder, cumin, mustard, cayenne pepper and liquid aminos.

Divide bean and mashed sweet potatoes mixture down the center of a warm whole wheat tortilla. Spoon in cheese sauce. Fold up tortillas burrito style, and place on a baking sheet. Bake for 12 minutes in the preheated oven, and serve. This made 6 average size or 4 large burritos.


Total Fat……..4 g
Cholesterol….0 mg
Sodium………..576 mg
Potassium…..287 mg
Total Carbs…38 mg


SOURCE: AllRecipes.com, contributor Karena

Sprouts & Taters

Outside of the wonderful benefits I am experience since I have changed my diet, which realistically is a lifestyle change as been the new foods I have started to eat. Before learning about Dr. John McDougall my vegetables were usually limited to a basic salad slathered in dressing. It was rare I would bake, broil or steam vegetables to accompany what meat dish I was creating.

Since my 2010 physical I thought we were eating better, passing on red meat and opting for chicken and pork. Little did I know…these were no better for my cholesterol. These past few months learning about food and researching nutrition has been an eye opening experience. Many of the “myths” I had about food have been dispelled and I am finding eating an entirely new experience.

This last week I tasted two foods I had never eating in 42 years. The first, Brussels sprouts, which were nothing more than steamed and served as a side to a cranberry gratin over fingerling potatoes. I had been looking for a recipe in order to serve there, but most commonly recipes included olive oil. The flavor of this food was outstanding just steamed.

The other food I cooked up after finding a recipe in a Sunset magazine was re-stuffed sweet potato with a creme sauce. The original recipe was using Mexican crema, orange juice, lemon juice and zest to create a orange crema, needless to say I didn’t make my crema that way. Still the flavor of the sweet potato was amazing! What was even more impressive was I was full after finishing off a large potato.

Last night gefore making more potato enchiladas for my wife and son, I popped a sweet potato in the oven with nothing on it, 45 minutes later when their dinner went in the oven I sat down to enjoy my hot sweet potato. I split it down the middle adding a little bit of cumin, some pepper and a sauce (consisting of water, cashews and nutritional yeast that was blended). Chances are good I needed none of these additional flavors to supplement what the sweet potato provided.

To date nothing has surpassed the flavor of the potato enchiladas for my wife. In the last 2 weeks I have made this dish no less than 4 times! I am still searching for another dish to add to our weekly menu that “has substance” and good flavor that will have my wife wanting more. I have been looking and bookmarking many different vegan/vegetarian recipe sites, as well as using recipes from Dr. McDougall’s message boards and past newsletters. Some of the recipes from the Internet might require some tweaking to prepare it without oil or dairy, but not much is lost by leaving these ingredients out.