Health Benefits Of Purple Potatoes

Health Benefits Of Purple Potatoes

Health Benefits Of Purple Potatoes plus the recipe for Mayo-less Purple Potato Salad. Made with cashews, Dijon mustard and fresh herbs, this dairy-free side dish is perfect for summer bbqs by the pool.

Unlike white starchy potatoes which don’t offer much protein, fiber, vitamins and minerals and have a high glycemic index, their pretty cousin, the purple potato, is quite the opposite. 

Purple potatoes are rich in fiber and protein and provide good amounts of potassium and vitamin C, as well as various B vitamins. Most importantly, however, purple potatoes contain more than 4 times the antioxidants as regular potatoes, largely due to the concentration of flavonoids, the pigments that give red, purple and blue plants their rich coloring.

Health Benefits Of Purple Potatoes

  1. Can Help Lower Blood Pressure
  2. May Prevent Blood Clots
  3. Are Packed with Antioxidants and Phytonutrients

You can read more on the health benefits of purple potatoes here

Cooking Purple Potatoes

Purple potatoes are versatile but can become mushy if overcooked. We like to roast them or mashed.

Keep in mind that mashed, boiled or roasted is the best method versus deep frying, which kills useful nutrients and is harmful to our health.

Here’s a recipe for Mayo-Free Potato Salad made with purple potatoes! Joe and I are hooked on this easy to make salad and you will be too!

We hope you enjoy them! Don’t forget to share your photos with us on INSTAGRAM and FACEBOOK using the hashtag #OurFlipSideLife

Announcements

You might have noticed that I’m sharing this blog post in English and Spanish (see below).  I thought it would be helpful for native Spanish speakers, like myself, who follow the blog to enjoy it Spanish as well.

Also, don’t forget to check out the EVENTS section of the blog for information on pop-up class and events in NYC, the Hamptons and Miami! There’s a lot happening this year, guys! I’m so excited!

Ok, now back to the recipe.

Until next week, friends! Lots of love and good health from our family to yours! 

Mayo-Free Purple Potato Salad

Ingredients

2 pounds purple potatoes

3 cloves garlic

1/2 cup raw cashews, soaked in hot water for 30 minutes, then drained

1 tablespoon dijon mustard

1/3 cup avocado oil

1 cup fresh basil, chopped

1/4 cup fresh dill, chopped

2 chives, chopped

salt and black pepper to taste

 

Instructions

  1. Preheat the oven to 450 degrees F
  2. Cut the potatoes into squares and place them in a large roasting pan. Toss with avocado oil, sea salt, and pepper.
  3. Spread out potatoes in a single layer and bake 20 minutes, stirring occasionally
  4. Remove the potatoes from the oven and set them aside to cool.
  5. While the potatoes roast combine the garlic, drained cashews, mustard, and avocado oil in a food processor. Pulse until smooth and creamy, adding water if needed to thin slightly. 
  6. Add the cashew sauce, basil, dill, chives, salt, and pepper and toss to combine.
  7. Serve warm or chilled. Enjoy!

Version En Espñol

A diferencia de las papas blancas con almidón que no ofrecen mucha proteína, fibra, vitaminas y minerales y tienen un alto índice glucémico,  la papa morada, es todo lo contrario.

Las papas moradas son ricas en fibra y proteína y proporcionan buenas cantidades de potasio y vitamina C, así como varias vitaminas B. Sin embargo, lo más importante es que las papas moradas contienen más de 4 veces los antioxidantes que las papas regulares, en gran parte debido a la concentración de flavonoides, los pigmentos que dan a las plantas rojas, moradas y azules su rico color.

Beneficios para la salud de las ppapas moradas

  1. Puede ayudar a bajar la presión arterial
  2. Puede prevenir coágulos de sangre
  3. Están llenos de antioxidantes y fitonutrientes

Puedes leer más sobre los beneficios para la salud de las papas moradas aquí

Como cocinar papas moradas

Las papas moradas son versátiles pero pueden volverse blandas si se cocinan en exceso. Nos gusta asarlas o hacer puré. Tenga en cuenta que el puré, el hervido o el asado es el mejor método en comparación con la fritura profunda, que elimina los nutrientes útiles y es perjudicial para nuestra salud. 

¡Aquí hay una receta de ensalada de papa sin mayonesa hecha con papas moradas! A la familia les encanta y es fácil de hacer. ¡Esperamos que les guste!

No olvides compartir tus fotos con nosotros en INSTAGRAM y FACEBOOK utilizando el hashtag #OurFlipSideLife 

Anuncios

Puede que hayas notado que estoy compartiendo la publicación de hoy en inglés y en español.

Pensé que sería útil para hablantes nativos de español, como yo, que seguimos el blog para disfrutarlo también en español. Que les parece?

 Además, ¡no olvide consultar la sección de EVENTOS del blog para obtener información sobre la clase emergente y los eventos en la Ciudad de Nueva York, los Hamptons y Miami! ¡Mucho está pasando este año, chicos! ¡Estoy muy emocionada! 

Ok, ahora volvamos a la receta. 

Hasta la próxima semana! ¡Mucho amor y buena salud de nuestra familia a la tuya!  

Ensalada de patata morada sin mayonesa

Ingredientes 

2 libras de papas moradas

3 dientes de ajo

1/2 taza de cashews crudos, remojados en agua caliente durante 30 minutos, luego escurridos

1 cucharada de mostaza de dijon

1/3 taza de aceite de aguacate

1 taza de albahaca fresca, picada

1/4 taza de eneldo fresco, picado

2 cebollines, picadas

Sal y pimienta negra al gusto

Instrucciones

1. Precaliente el horno a 450 grados F.

 2. Corte las papas en cuadrados y colóquelas en una asadera grande. Mezcle con aceite de aguacate, sal de mar y pimienta. 

3. Extienda las papas en una sola capa y hornee por 20 minutos, revolviendo ocasionalmente.  

4. Retire las papas del horno y déjelas a un lado para que se enfríen. 

5. Mientras se asan las papas, combine el ajo, los anacardos escurridos, la mostaza y el aceite de aguacate en un procesador de alimentos. Pulse hasta que esté suave y cremoso, agregue agua si es necesario para adelgazar ligeramente. 

 6. Agregue la salsa de cashews, la albahaca, el eneldo, las cebolletas, la sal y la pimienta y mezcle para combinar.

 7. Servir caliente o frío. Disfrutar!

 

Featured On:

OurFlipSideLife™ 2018

Contact Us   |   Updated January 2018

Baked Polenta Fries!

Baked Polenta Fries!

Baked Polenta Fries! This delicious polenta recipe is made with organic, non-gmo corn. Crispy on the outside and tender in the middle, serve as a healthy snack or appetizer!

What’s Polenta, you ask? Polenta is a dish made of cornmeal or corn flour. It can be served as a hot porridge, or cooled and solidify into a loaf that can be baked, fried, or grilled.

But before I share the recipe for these ah-mazing Baked Polenta Fries, I want to talk about corn and why genetically modified corn (and genetically modified corn products) can be harmful to our overall health if we don’t pay close attention to the type of corn that we buy.

What’s so bad about corn?

Corn is the #1 grown crop in the United States and the second most genetically modified ingredient in the world (next to soy). About 88 percent of all corn grown in the US each year is genetically modified. (1)  Plus most corn today is sprayed with dangerous pesticides.

What are Genetically Modified Foods (+ Why We Should Stay Away!)

Genetically modified organisms (GMOs) are living organisms made up of genetic material that has been artificially manipulated in a laboratory through genetic engineering.

According to the Center for Food Safety, some of the main human health concerns related to consuming GMO foods are (2)

Allergic Reactions

Antibiotic Resistance

Cancer

Loss of Nutrition

Toxicity

In summary, genetically modified corn is bad for our health because it’s artificially made and holds no nutritional value plus all the other harmful side effects it produces. But what about corn that isn’t genetically modified?

Not all corn is created equal (and here’s why!)

Unprocessed and properly prepared, non-GMO whole corn kernels offer impressive nutrients. For example; vitamin C, magnesium, B vitamins, and potassium. Plus corn (especially purple corn) contain antioxidants linked to eye and skin health. Also, fresh corn on the cob also gives us our dose of dietary fiber.

So, the next time you’re in the mood for corn make sure you pick up organic, non-gmo corn for a trusted local source like your local farmers market or neighborhood farm share.

Now that we’ve learned a little bit about which corn is best, let’s go back to today’s recipe.

Joe and I are very into Baked Polenta Fries these days! They are sparingly easy to make and Caro loves them too.

Baked Polenta Fries

Ingredients

3 cups vegetable broth

1 cup organic, quick-cooking polenta (I like this brand) 

1 tablespoon grass-fed butter or ghee

½ tsp dried oregano

½ tsp dried thyme

½ tsp dried rosemary

Salt and pepper to taste

Olive oil spray

 

Serve with:

Spring onions, chopped 

Sir Kensington Ketchup, for dipping

 

Instructions

  1. Preheat oven to 425°F.
  2. In a medium pot, bring vegetable broth to a simmer. Add the polenta in a thin stream stirring all the while with a whisk over medium heat. Continuing stirring until the polenta thickens, about 1-2min.
  3. Add the butter, oregano, thyme, rosemary, salt and pepper and combine.
  4. Transfer the polenta to a 9 x 12-inch dish. Smooth to make the thickness as even as possible. Refrigerate 1-2 hours, until set.
  5. Cut polenta into rectangles or wedges about 4-5 inches long. Transfer polenta fries to a lined baking sheet. Lightly coat with olive oil spray and bake 15-20 minutes on each side.
  6. Remove from the oven.
  7. Serve hot and top with chopped spring onions and a side of your favorite dipping sauce!

 

We hope you enjoy them! Don’t forget to share your photos with us on INSTAGRAM and FACEBOOK using the hashtag #OurFlipSideLife

Weekly Announcements…

We have a lot of fun Pop-Up Baking Classes coming up this summer! The first one is Wednesday, June 12th at Freshmade NYC followed by a very special Baking Class in the Hamptons the first week of August! For event details and to book a class please visit the Event section of the blog.

Also, our next Woman’s Wellness Workshop will take place in September so make sure you sign up for our newsletter for more on that.

Lastly, if you haven’t downloaded a copy of my FREE e-cookbook you can do so by clicking HERE!

Until next time, friend! Sending you lots of love – today and always!

Karla

Healthy Sweeteners (+ Easy To Make Fudgesicles)

Healthy Sweeteners (+ Easy To Make Fudgesicles)

Healthy Sweeteners (+ Easy To Make Fudgesicles): This fun, family-friendly recipe is a crowd pleaser that offers a delicious alternative to desserts made with refined sugar and other harmful ingredients.  

By now we know that refined sugar is harmful to our health. In fact, a high-sugar diet has been associated with dangerous health conditions, like diabetes and heart disease. But cutting out sugar can be challenging especially for the kids.   

Avoiding Refined Sugar

One way to reduce refined sugar at home is by introducing healthy sweeteners like organic coconut palm sugar, raw honey, maple syrup and bananas. These alternatives don’t spike our blood sugar levels like refined sugars do and taste delicious. 

If you follow the blog you know I like to use organic coconut palm sugar when I bake. Organic coconut palm sugar is unrefined, vegan, non-GMO and has a 1:1 ratio when substituting for refined sugar (i.e. if a recipe calls for 1 cup of sugar you would subsitute for 1 cup of organic coconut palm sugar or coconut sugar instead).

Raw honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Honey is sweeter than sugar, so you may use less of it. Bonus: Raw honey has numerous medicinal properties, antioxidant and antimicrobial properties to help fight infections from viruses, bacteria, and fungi.

Maple syrup is great to bake with. Replace 1 cup of white sugar with 3/4 cup of maple syrup and reduce by 3 tablespoons the other liquid content in the recipe for every cup of maple syrup used. Baking Tip: Because maple syrup is brown and granulated sugar is white, this replacement will darken your baked goods and cause them to brown quicker.

Bananas can be substituted for 1 cup sugar in your recipes. Combine 1 cup mashed, overripe bananas with a few tablespoons water then puree until smooth, adding water as needed to get a smooth consistency.

These are just some ways we can cut back on sugar at home! Try substituting sugar with one of these heathy sweeteners and let us know what you think.

Here’s an easy and delicious recipe for Fudgesicles made with bananas and maple syrup! Carolina loves making them with us. It’s a fun and healthy activity we do as a family. 

BTW – I hope you guys had a chance to download a free copy of my e-cookbook. The e-book offers 25 family-friendly recipes that are easy to make, healthy and delicious.

Click here to get a free copy.

And! I’ll be at The Children’s Museum of The East End in the Hamptons this Saturday, May 11th from 10am-12pm celebrating Mother’s with a special pop-up baking class. I’m so excited to have partnered with ShineNYC to bring our FlipBox Mini Bakers this special event. For more information click visit the Events section of the blog or click here

Ok, now here’s the recipe!  Until next week!

Easy To Make Fudgesicles

Ingredients

4 bananas

¾ nut butter

½ cup unsweetened almond milk

2 tbs cocoa powder

½ tsp vanilla powder (or 1 tsp vanilla extract)

Instructions

Add all the ingredients into a blender and blend until smooth. Pour the mix into popsicle molds and freeze.

Related links: Vegan Banana Chocolate Chip Bars  Dairy-Free Chocolate Raspberry Popsicles Gluten-Free and Refined-Sugar Free Raspberry Muffins

Print Recipe
Healthy Fudcigles
Healthy Sweeteners: Easy To Make Fudgesicles
Servings
Ingredients
  • 4 ` Bananas
  • 3/4 cup nut butter
  • 1/2 Cup unsweetened almond milk
  • 2 tbsp cocoa powder
  • 1/2 tsp Vanilla Pods
Servings
Ingredients
  • 4 ` Bananas
  • 3/4 cup nut butter
  • 1/2 Cup unsweetened almond milk
  • 2 tbsp cocoa powder
  • 1/2 tsp Vanilla Pods
Healthy Sweeteners: Easy To Make Fudgesicles
Instructions
  1. Add all the ingredients into a blender and blend until smooth. Pour the mix into popsicle molds and freeze.

Beet Green Recipe: Easy, Delicious Pesto! (plus eliminating food waste)

Beet Green Recipe: Easy, Delicious Pesto! (plus eliminating food waste)

Beet Green Recipe: Easy, Delicious Pesto! Did you know you can save time and money by using food scraps for other, healthy recipes like pesto? Homemade pesto can be made with veggie scraps like beet greens, carrot greens, and ramps.

You can also save veggie scraps to make broth or chopped up leafy greens and sauté in a little garlic and olive oil.

But before I get into this today’s beet green recipe, allow me to geek out on food waste in the US, a topic I’ve been learning about in my nutrition course and feel is important to share.

American households throw-out about $2,000 worth of food per year? (mind blown!) Most of us don’t realize how much food we throw away every day — from uneaten leftovers to spoiled or unused produce, so much food goes to waste.

Tips for Reducing or Eliminating Food Waste

Fortunately, there are many things we can do at home to reduce or eliminate food waste. Here are some tips:

Green juice, veggie broth and herb cubes can be made from veggie scraps. After you strip the leaves off of dark leafy greens like kale, Swiss chard or collards, use the stems for cooking or juice them.

Sometimes we can’t get through a bunch of parsley or cilantro. Finely chop your herbs, place them in an ice cube tray, pour olive oil over the top and freeze. So simple and easy!

Or Make Almond Pulp Crackers and No-Bake Almond Pulp Energy Bites with left over pulp used to make  almond milk . I’m going to try this next and report back to you

Ok, now the good stuff! I don’t know about you Joe and I LOVE.PESTO and most veggie tops like carrot tops, ramps and beet greens make the most delicious pesto! Plus it’s easy to make and stores well in the Fridge.

We are loving beet green pesto these days, maybe it’s because I buy beets often so the tops are always around. Either way, it’s delicious and simple to make!

Joe loves to dip radishes in beet green pesto. I like to spread it over crackers and also add it to my pasta.

Bonus: beet greens are loaded with antioxidants and are high in vitamins and minerals.

This beet green recipe is for pesto but beet greens are also delicious when sautéed. Tip: you can blanch beet greens to remove some of the bitterness but I don’t consider beet greens to be all that bitter and often skip this step.

I hope you enjoy the recipe and hope this blog post encourages you to eliminate food waste by using more of your veggies + healthy food scraps you would otherwise throw-out! Every little bit helps!  

Wishing you all a wonderful holiday weekend! Caro and I are off to Puerto Rico for a short trip! Looking forward to warner weather and a short digital detox (more on this soon).

Till next time, friends!  

Ingredients

4 cups of beet greens, stems removed

1/2 cup of pine nuts (walnuts or some of other but can also work)

3 tablespoons of parmesan cheese (or nutritional yeast for a dairy-free version) 

3 cloves of garlic

1/2 teaspoon of salt

1/4 teaspoon of fresh black pepper

1/4 cup of avocado oil (olive oil works too)

Instructions

1. In a food processor, combine all of the ingredients minus the olive oil. Begin to blend while slowly adding in the olive oil until the mixture is fully blended and the olive oil is fully added.

2. Serve over toast, mixed in with pasta, as a dip for chips, and ENJOY!!

Print Recipe

Print Recipe
Beet Green Recipe: Easy, Delicious Pesto!
This beet green recipe is for pesto but beet greens are also delicious when sautéed. Tip: you can blanch beet greens to remove some of the bitterness but I don’t consider beet greens to be all that bitter and often skip this step.
Servings
Ingredients
  • 4 Cups Beet Greens Stems Removed
  • 2 Cups Pine Nuts Can be substituted with Walnuts
  • 3 Tbsp Parmesan cheese (or nutritional yeast for a dairy-free version)
  • 3 Cloves garlic
  • 1/2 Tsp salt
  • 1/4 Tsp Fresh Black Pepper
  • 1/4 Cup avocado oil Can be substituted with Olive Oil
Servings
Ingredients
  • 4 Cups Beet Greens Stems Removed
  • 2 Cups Pine Nuts Can be substituted with Walnuts
  • 3 Tbsp Parmesan cheese (or nutritional yeast for a dairy-free version)
  • 3 Cloves garlic
  • 1/2 Tsp salt
  • 1/4 Tsp Fresh Black Pepper
  • 1/4 Cup avocado oil Can be substituted with Olive Oil
Instructions
  1. In a food processor, combine all of the ingredients minus the olive oil. Begin to blend while slowly adding in the olive oil until the mixture is fully blended and the olive oil is fully added.
  2. Serve over toast, mixed in with pasta, as a dip for chips, and ENJOY!!

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