Sweet Potato Awareness Month: From Our Garden to Table

Sweet Potatoes are one of my favorite superfoods! From their fascinating history to tips on growing, storing, and cooking them to their incredible nutritional benefits, I've got you covered. So, prepare to fall head over heels for these delicious tubers that will take your taste buds on a sweet journey!

Did you know that sweet potatoes have been cultivated for thousands of years? Originating in Central America, they quickly spread across the globe, becoming a staple in many cuisines. These versatile gems have stood the test of time and carved out a special place on our plates.

Growing Sweet Potatoes.

Whether you have a green thumb or are a newbie in the gardening world, growing your sweet potatoes is a rewarding experience. These plants thrive in warm climates and require well-drained soil. Planting them in late spring or early summer will allow you to enjoy a bountiful harvest come autumn. So, roll up your sleeves, grab your gardening tools, and let's get digging!

Storing

Once you've harvested your sweet potatoes, the next step is storing them properly. Store them in a cool, dry, and well-ventilated place to keep their flavors intact. Avoid refrigerating them, as it could result in a loss of flavor and texture. Trust me, you want those sweet, creamy characteristics to shine through when you cook them into delicious meals!

Cooking

The culinary possibilities with sweet potatoes are truly endless. Roasted, mashed, fried, or baked into pies, these tuberous wonders add flavor and a healthy twist to any dish. Get creative and experiment with sweet potato fries, wedges, soups, and even desserts. The sky's the limit in the kitchen, so let your imagination run wild!

 Nutritional Facts

Sweet Potatoes are a powerhouse of nutrients rich in fiber, vitamins A and C, and essential minerals. Not only do they boost your immune system, but they also promote healthy digestion and contribute to overall well-being. 

So, sweet potatoes have covered you whether you want to add a colorful twist to your meals, boost your health, or just indulge in some scrumptious goodness. These fabulous tubers have captured hearts and palates worldwide, from ancient civilizations to modern-day food enthusiasts.

Sweet Potato Tartlet

This year, I was so excited about our sweet potato crops. I decided to make Sweet Potato Tartlets as an appetizer.

Ingredients
1 medium sweet potato, peeled and chopped
1 tablespoon unsalted butter
1 tablespoon maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 package (1.9 ounces) frozen miniature phyllo tart shells

15 miniature marshmallows
15 walnuts

 

Directions

1. Place sweet potato in a small saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender. Drain.

2. Mash sweet potato with butter, syrup, cinnamon, and nutmeg in a small bowl.

3. Place 1 tablespoon of potato mixture in each tart shell. Place on an ungreased baking sheet. Top with marshmallows. Bake at 350° for 8-12 minutes or until marshmallows are lightly browned. It yields about 15 tartlets.

 

Cappuccino: A Taste of Art and History

Cappuccino: A Taste 

of Art & History

A cappuccino is an Italian coffee drink traditionally prepared with a double espresso and steamed milk foam. Variations of the drink involve using cream instead of milk and flavoring with cinnamon or chocolate powder. Wikipedia.

Chocolate Cappuccino, modified
Yield: 4 servings

Ingredients

1/2 cup chocolate liqueur

1 tablespoon maple syrup

1 cup hot brewed espresso

3/4 cup scalded milk, 1%

1/8 teaspoon ground cinnamon

Chocolate shavings (optional)

Directions

1.         Combine liqueur and syrup in a microwave-safe dish.

2.         Heat on HIGH for 30 seconds.

3.         Divide the liqueur mixture among 4 mugs

4.         Add 1/4 cup espresso to each.

5.         Froth milk; pour about 1/4 cup milk into each mug.

6.         Top with ground cinnamon; garnish with chocolate shavings, if desired. 

Celebrate National Nachos day with Two-Cheese Veggie Nachos

Two-Cheese Veggie Nachos Recipe |

Recipe by Michelle Klug We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It's an impressive dish for coffee table dining--it's fun to

Ingredients

1 tablespoon canola oil
1 cup chopped red onion
2 garlic cloves, minced
1 cup chopped zucchini
1 cup fresh corn kernels
2 tablespoons thinly sliced jalapeño pepper
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon kosher salt
1 (14.5-ounce) can of organic black beans, rinsed and drained
8 (6-inch) corn tortillas, cut into wedges
Cooking spray
2 ounces shredded reduced-fat Mexican-blend cheese (about 1/2 cup)
3/4 cup diced peeled avocado (about 1 small)
2 ounces crumbled queso fresco (about 1/2 cup)
1/4 cup chopped fresh cilantro
1 medium tomato, diced
4 lime wedges

Instructions

• Preheat broiler to high.
• Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.
• Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican cheese evenly over tortillas. Broil 1 minute or until cheese melts.
• Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.

Shopping on a Budget.

Here’s a list of budget-friendly meals under $5 for a family of 4 — nutritious, balanced, and realistic even with today’s grocery prices (assuming smart shopping, store brands, and seasonal produce).

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Breakfasts

1. Oatmeal with Fruit & Cinnamon – Old-fashioned oats, sliced banana or apple, cinnamon, and a drizzle of honey.

2. Scrambled Eggs & Toast – 8 eggs, 8 slices of whole-wheat bread, and a side of diced tomatoes.

3. Peanut Butter Banana Wraps – Whole-wheat tortillas, peanut butter, banana slices, and a sprinkle of oats.

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 Lunches

4. Bean & Cheese Quesadillas – 1 can black beans, shredded cheese, and 4 tortillas. Serve with salsa.

5. Tuna Salad Sandwiches – 2 cans tuna, mayo, chopped celery, and 8 slices bread. Add apple slices.

6. Vegetable Fried Rice – 2 cups cooked rice, 2 eggs, frozen mixed veggies, soy sauce.

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 Dinners

7. Spaghetti with Tomato Sauce – 1 lb pasta, 1 can crushed tomatoes, garlic, and herbs. Add sautéed onion or grated carrot.

8. Chili with Beans – 1 lb ground turkey or 2 cans beans, 1 can tomatoes, 1 can corn, chili seasoning.

9. Baked Potatoes with Broccoli & Cheese – 4 russet potatoes, frozen broccoli, shredded cheese.

10. Vegetable Stir-Fry with Rice – Frozen stir-fry mix, soy sauce, garlic, and cooked rice.

11. Egg & Vegetable Fried Noodles – Instant or spaghetti noodles, eggs, mixed veggies, soy sauce.

12. Cabbage & Carrot Soup – ½ head cabbage, 3 carrots, 1 can tomatoes, and broth cubes. Serve with toast.

13. Lentil Stew with Rice – 1 cup lentils, 1 cup rice, onion, garlic, and carrots.

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 Snacks or Light Meals

14. Homemade Pizza Toasts – Bread, tomato sauce, cheese, and veggie toppings baked in a toaster oven.

15. Macaroni & Vegetables – 1 lb macaroni, mixed frozen veggies, milk, and cheese sauce.

16. Pancakes with Apples – Homemade pancakes from scratch, topped with sautéed apple slices and cinnamon.

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🛒 Smart Shopping Tips

✅ Tips to Stay Under $5:

• Buy store brands, bulk dry beans and rice, and seasonal produce.

• Use eggs, beans, lentils, and potatoes as affordable protein/starch bases.

• Cook double portions and freeze leftovers for another meal.

💵 Coupons & Discounts

• Use store apps or loyalty cards to collect digital coupons.

• Look for BOGO (Buy One Get One Free) or “mix & match” promotions—especially for canned goods, frozen vegetables, and pasta.

• Stack savings: Combine manufacturer coupons with store discounts when allowed.

• Check weekly circulars or apps like Flipp for grocery deals before shopping.

🧺 Budget-Friendly Strategies

• Buy store brands—same quality, lower price.

• Choose in-season produce for freshness and value.

• Buy in bulk staples (rice, beans, oats, potatoes) and store them properly.

• Plan meals around sales, not the other way around.

• Use unit-pricing labels on shelves to compare costs per ounce or per pound.

🍽️ Kitchen Savers

• Cook once, eat twice: double recipes and freeze half for a future meal.

• Turn leftovers into new dishes—e.g., chili becomes burrito filling.

• Stretch proteins: mix beans or lentils into ground meat to lower cost and boost nutrition.

• Reduce waste by repurposing produce—soft fruit into smoothies, wilted greens into soups.

November 1 to 7, National Fig Week Figs, Civilizations Oldest Fruit

   The Fig

      How to Plant a Fig Tree

        Nutrition Information

        Edible Recipe Art

        Fig Art
        Side Effects 

        Resources

Selection. Look for figs that are soft and smell sweet. Handle carefully, as their skin bruises easily. 
Storage. Fully ripened figs can be stored in the refrigerator for up to 2 days; bring to room temperature before serving.

How to Plant a Fig Tree

Nutrition Information

Figs are rich in fiber, potassium, phytonutrients, and antioxidants, such as carotene, lutein, tannins, and chlorogenic. 

Recipe: Peach & Fig Yogurt Flower

Dried figs can be used as a substitute for fat in baked goods. When using dried figs in baking to replace shortening or oil, do not over-mix or over-bake. In a recipe, use half the normal amount of shortening, margarine, butter, or oil when using dried puree. 

Fig Art

Side Effects from WebMD
Avoid prolonged sun exposure when taking fig leaf because it can cause the skin to become extra sensitive to the sun. Wear sunblock outside, especially if you are light-skinned. 

Skin contact with fig fruit or leaves can cause a rash in sensitive people.

Special Precautions & Warnings:
Pregnancy and breast-feeding: Fresh or dried fig fruit is safe in amounts found in food, but there’s not enough information to know if it’s safe in the larger amounts used as medicine.

Surgery: Fig might lower blood sugar levels. There is some concern that it might interfere with blood sugar control during and after surgery. Stop using fig as medicine at least 2 weeks before a scheduled surgery.

Resources
1. California Figs
2. Figs, Fresh, Fruits and Veggies More Matters 

3. Figs, Wikipedia® 

Sandwich Day - Use Your Creativity

 November 3rd is National Sandwich Day. The sandwich was named after John Montagu, the fourth Earl of Sandwich. In the 1700s, John Montagu created the sandwich because he wanted to eat his meal with one hand.

Resource: Build a Better Sandwich, @Healthyfamprj

 

Greatest Movie Sandwiches