Open Arms of Minnesota

Weekly Recipe #320: Sweet Potato Salad

By Karlie Weiler, Summer Meals Intern

Photo credit: Mariam/Flickr

While visiting my sister in Madison, we went out to eat at Ian’s Pizza. I ordered a salad – a huge mistake according to her since their pizza is “legendary.” I wasn’t trying to be “the healthy one”, but I was intrigued! The salad included a combination of ingredients I had never even considered – kale, pumpkin seeds, avocado, red onions, roasted sweet potato and a honey mustard dressing. There might have been other ingredients, but those were the primary ones that stuck with me as I recreated the recipe time after time. Since then this dish has become one of my staple meals, especially for its meal planning capabilities.

When preparing the sweet potatoes, I roast them in a generic way that will blend with any dish—with olive oil, rosemary, garlic, salt, and marjoram. Marjoram isn’t typically used on vegetables, but I feel it’s indispensable on sweet potatoes! I use one of the diced sweet potatoes on the salad and save the other in the fridge for later use in burrito bowls or even as dessert.

Sweet potatoes are rich in vitamin A, but also contain a lot of fiber in their skin. Adding sweet potatoes to meals throughout the week will not only add more color and nutrients to your diet, but will satisfy your sweet tooth (no sugar added!).

Sweet Potato Salad

(Serves 1-2)

Ingredients:

  • 1 medium-sized sweet potato or yam, diced (peel if desired)
  • 1/2 to 1 cup salad greens (kale, spinach, spring mix, etc.)
  • Red onions to taste, finely chopped
  • 2 tbsp. pumpkin or sunflower seeds
  • 1/2 avocado, sliced
  • 1–2 tbsp. honey mustard dressing

To roast the sweet potato:

  • 1 tbsp. olive oil
  • Sprinkle of rosemary, garlic, salt and marjoram

Directions:

  1. Preheat oven to 425 degrees.
  2. Place diced sweet potato in a bowl, cover in olive oil, rosemary, garlic salt and marjoram, and mix.
  3. Place sweet potato on a baking sheet and place in the oven for 20-30 minutes. Check doneness with a fork.
  4. Meanwhile mix salad greens, red onions, seeds, and dressing. Add avocado on top along with sweet potatoes when finished.

Nutrition Information:

Calories: 330; Total Fat: 24 g (sat fat: 3.5g); Carbs: 25g (sugar: 6g); Fiber: 6g; Protein: 5g; Sodium: 1290 mg


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