Sweet Potato Walnut Pilaf


I don’t know about you, but I am always trying to think of ways to feed my family healthy foods that taste great, are easy to prepare and economical too!  Tonight, I’m sharing part 1 of this two-fer dish.  It’s quick (30 minutes including prep), tastes great and will do double duty for you tomorrow night!

Nutritional-Know-How:
I use sweet potatoes because they are rich in vitamins A, C, B6, B3, B1, B2, copper, manganese, pantothenic acid, biotin, potassium and fiber!  These high pigment powerhouses are anti-inflammatory wonders, help balance fibrinogen.  It’s important to include a little bit of fat when eating sweet potato to unlock the potential of the beta-carotene in your body.*

Walnuts not only add an earthy flavor but also contain an omega-3 called alpha-linolenic acid(ALA), copper, manganese, molybdenum and biotin.  Walnuts are a great source of gamma-tocopherol (a form of Vitamin E that has been shown to provide significant for the heart). The levels of potassium, calcium and magnesium along with other antioxidants in walnuts has been shown to help regulate blood pressure, metabolic syndrome, type 2 diabetes and bone health.*

Mushrooms are anti-cancer nuggets that are amazingly supportive of the immune system.  They became a part of our daily diet when I reviewed the studies cited in some work by Dr. Joel Fuhrman that found that “frequent consumption of mushrooms has been shown to decrease the risk of breast cancer by 64%” — and we’re not talking about a ton of mushrooms… we’re talking about the equivalent of 1 button mushroom a day!!! *

Millet is a great choice for many reasons… it’s gluten free, high in protein(6 g/cup) and fiber(2 g/cup), rich in copper, manganese, phosphorus, and magnesium.  It looks a lot like couscous and can be substituted for couscous to make recipes gluten free!*


Sweet Potato Walnut Pilaf

IMG_7582

Here’s what you need to get started:

  • 2 lbs organic sweet potato, cut into small cubes
  • 1 Tbsp olive oil
  • 1 small onion, minced
  • 1 cup mushrooms, minced
  • 1 cup millet, uncooked ~ rinsed and drained
  • 2.5 cups water + 1 Tbsp broth powder OR 2.5 cups broth
  • 1/2 cup walnuts, chopped
  • 1 cup parsley, minced
  1. Preheat your oven to 400 degrees F.  While you’re waiting, spread the cubed sweet potato onto a baking sheet, drizzle it with the olive oil and a sprinkle of salt.
  2. In a small skillet, over medium heat, sauté the onion and mushroom for about 5 minutes or until fragrant and soft.
  3. Add millet and water/broth and bring to a simmer, then cover and reduce the heat.
  4. The oven should be hot enough now, so go ahead and put the baking sheet with the sweet potato on in and set your timer for 20 minutes.
  5. When the timer goes off take the sweet potato out of the oven and shut that off.  Remove the lid from your millet and taste it to see if it’s done.  It’s okay for millet to have a little bite to it, but you can also take it further to get it softer if you prefer.  When you’re satisfied with the millet, turn off the heat, toss in the cooked sweet potato, the chopped walnuts and parsley.  Taste and season with salt and pepper as you like.

ENJOY!  And pop over tomorrow for Part 2 — you’re going to love what we do with the leftovers!

 

*Sources:
Sweet Potato

Walnut

Mushroom

Millet

This entry was posted in Dinner, Family Friendly, millet, mushroom, nutrition, Nuts and tagged , . Bookmark the permalink.

13 Responses to Sweet Potato Walnut Pilaf

  1. I have never tried millet before, but sounds like a great alternative to couscous or pasta. I will have to regularly add more mushrooms to my diet. I found the research that you sited about mushrooms and breast cancer very interesting.

    • Sarah L says:

      Tracey, millet is a great alternative to couscous. It’s about the size and shape of quinoa. It cooks much differently than quinoa though — the quinoa seed unfurls a cute little “tail” and tends to be much softer much quicker. Millet gives me a range of texture, from al dente all the way to a porridge consistency. It’s neat! And mushrooms — wish I could shout it from rooftops — 1 button mushroom a day cuts your risk of breast cancer by 64%!!! Powerful stuff.

  2. I am not a sweet potato fan, but I am hoping that trying new foods with sweet potatoes in them will expand my palate!

    • Sarah L says:

      Culinary adventures are the best! If sweet potato turns out not to be your thing, you might want to try substituting carrot or even russet potato… or try a mix of root veg so one of them doesn’t jump out at your taste buds but all of them add your your rainbow… Hope you’ll pop back on and let me know what you think of this dish if you make it. Sweet potato takes on a really lovely flavor and texture when roasted and with the savory millet on your spoon at the same time I think this dish promises a nice bite!

      Good luck with your new foods, new tastes and cooking fun. :)

  3. Love all recipe posts! It just shows me the huge variety out there and I do like sweet potatoes and mushrooms!

    • Sarah L says:

      I love sharing my kitchen adventures. It’s not only fun for me, but is instilling a love of fresh ingredients, nutrition and kitchen time in my 2 boys. Thanks for stopping by… sounds like this recipe might be a match for your palate! Enjoy.

  4. vintageamanda says:

    Mmm great idea, I absolutely love sweet potatoes!

  5. iffyarchive says:

    Love sweet potatoes and walnuts. I am going to have to try this.

  6. Cathy Sykora says:

    Great recipe! I really enjoy how you explain the health benefits of the ingredients you use as well. Thank you for sharing this!

    • Sarah L says:

      Thanks Cathy. As a health and nutrition coach, I help people make healthy food choices every day… it’s my passion and I just love sharing ways to make great ingredients approachable, tasty and fun!

  7. Ich die aber immer noch finde sie den jungen Damen in meinem Umfeld immer noch sehr beliebt sind es die heute als Training.
    Ich die Monate einiges der Ursprungstasche
    geändert.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s