Tricia Scott-Sahler, M.S., RDN

Try these nutritious sweet potato fries for a mix of sweet and savory!

Sweet Potato Fries With Garlic Yogurt Dip 

1 to 2 tablespoons extra virgin olive oil, depending on desired consistency of dip

1 to 2 tablespoons water, depending on desired consistency of dip

2 to 3 tablespoons fresh herbs for extra flavor, e.g., parsley and dill

2. Make the fries: Cut sweet potatoes into evenly sized matchsticks, about 1/4-inch wide. Soak fries in cold water for at least 30 minutes. Rinse, drain and pat dry.

3. Transfer fries to a dry bowl or zip-close bag, add oil and toss to evenly coat the fries.

4. Add seasonings to bowl or zip-close bag and toss to evenly coat the fries.

5. Transfer fries to a parchment-covered baking sheet and spread out in an even layer.

6. Bake for 40 minutes or until crispy. Be sure to flip the fries halfway through baking.

7. While the fries are in the oven, prepare the garlic yogurt dip. Place all dip ingredients in a small bowl and mix until well combined.

8. Remove the baking sheet from the oven. Let fries cool, season with salt and pepper to taste, then rest for 3 to 5 more minutes.

Cozy up with this warm turmeric latte this fall. 

1 ½ cups unsweetened almond, soy or coconut milk

1 tablespoon minced fresh ginger or ¼ teaspoon ground ginger

½ teaspoon ground cinnamon, plus more for serving

½ teaspoon coconut sugar or ½ teaspoon maple syrup

1. Whisk all ingredients together in saucepan and bring to a simmer over medium heat. Be careful not to let it burn. 

2. Strain ginger solids (or leave them, if desired). 

3. Whisk or froth before serving and sprinkle with additional cinnamon. 

Want to add some spice to your meal? Try this tempeh tikka masala!

8-ounce package tempeh, finely chopped (I prefer Lightlife Original Flavor) 

1 cup canned coconut milk (use unsweetened almond milk for lower fat and calories)

 1. Combine all ingredients for the tempeh with marinade in a bowl. Stir well. Refrigerate for at least 1 hour or up to overnight. 

2. When the marinade is ready, add oil and heat a large skillet on medium-high. Saute garlic, ginger and onion for 5 minutes. Add spices and cook for 1 minute. Add kale and saute for another minute or two. 

3. Add tomato sauce, coconut milk and tempeh with marinade. Add Sriracha if you want it really spicy. 

4. Simmer on medium-low heat for 15 minutes until cooked through and the sauce thickens. 

5. Steam or stir-fry the riced cauliflower until tender. 

6. Serve over riced cauliflower and top with chopped cilantro.

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Articles

Try out these 3 recipes to add different flavor combinations to your meals and provide adequate nutrition for cancer survivors.

Tricia Scott-Sahler, M.S., RDN

Comforting Fall Recipes With Some Spice for Cancer Survivors

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