sweet potato

Autumnal sweet potato, chard & lentil soup

Soup season has just begun to linger around these parts of north florida - not that the cold weather is the only time to enjoy soup - but who doesn’t want a warm bowl of heartiness to cuddle up with on these cold and wet fall/winter days. This one is a keeper. Bright red lentils and Rainbow chard blended with vegetable power and digestive fire that delivers steam and energy throughout the day. So go find a quiet chilly kitchen, turn up the heat and the tunes, and get your soups on.


Vegetable Stock:
8 cups of water
1 sweet potato, diced into 1 inch cubes
3 carrots, chopped
2 celery stalks, chopped
2 knuckles of ginger
1 yellow onion
2-3 bay leaves
3-4 sage leaves, chopped

Rainbow Chard, greens and stalks, chopped


1. Boil 8 cups of water in a large pot. Add all the vegetable stock ingredients, cover with lid and reduce heat to simmer for 40 minutes until the broth tastes flavorful.

2. Meanwhile cook the lentils. About 1 cup of lentils to three cups of water should do the trick.

3. When the vegetable stock is done, fish out the bay leaves and pour into a blender or use an immersion blender until smooth. Add more water if the soup is too thick for your liking. Then add the soup to your lentils along with your chopped chard. Let simmer on medium-low for a few minutes until your greens are cooked. Garnish with sage and enjoy with a chunk of bread and drizzle of thick green olive oil.

Quinoa, Sweet Potato & Kraut Sushi with Miso Tahini Dressing

Quinoa sushi is a great alternative to traditional white rice sushi. White rice has a high glycemic index, which can spike your blood sugar and has very little nutritional value. Quinoa works well for sushi rolls - it holds together nicely and has a great texture and delicious nutty flavor. Using quinoa instead of rice is a great way to add some protein and fiber to your favorite veggie rolls! This sushi roll is mostly vegetables - sweet potatoes, homemade purple kraut - with some creamy miso tahini dressing for a little kick.


1 ½ cups quinoa, rinsed and drained
3 cups water
1 medium sweet potato, peeled
Purple kraut or other vegetable
Nori sheets
Hemp Seeds

1 tbsp miso paste
1/4 cup tahini
2 tbsp water
Finely chopped ginger



Preheat oven to 400°F. Cut sweet potato into long, ½” thick strips. Toss with EVOO and spread on a baking sheet. Roast for about 15 minutes or until crisp-tender. Remove from oven, cool.

Combine quinoa and water in a medium pot with a lid. Bring to a boil, lower heat, and cook for 12-15 minutes or until water is absorbed. Transfer to a large bowl to partially cool. 

Prepare dressing: all ingredients in a high speed blender or food processor.

When ready to roll sushi, have all prepared vegetables, a small dish of water, and the quinoa near your work area.

Place a sushi mat on your counter. Top with a sheet of nori, shiny side down, almost to the edge of the mat closest to you. Dip one hand in water and scoop some of the quinoa from the bowl. Spread it evenly in a thin layer on the nori, leaving a small border on the edge farthest edge.

Place 2-4  sweet potato strips in the center of the quinoa, parallel to the bottom edge. Arrange a few slices of the other vegetables if you wish along side the sweet potato. We used a homemade kraut.

Hold edge of mat with thumbs, lift it along with the filling and roll away from you. Hold the roll and filling firmly, continue to roll with the sushi mat now on top of the roll. Firmly press the roll to tighten it and seal the edge with water. Slide the roll off the mat and cut into individual pieces with a sharp knife.

Serve with miso tahini dressing, pickled ginger and avocado.