Mealtime Magic - Loaded Roasted Sweet Potato and Roasted Acorn Squash with Cranberry Sauce

Enjoy these healthy recipes from The Heart Healthy Plant-Based Cookbook

Recipe #1:
Loaded Roasted Sweet Potato
Serves: 4

Ingredients
4 medium sweet potatoes
1 small onion, chopped

1 12-ounce can black beans, no-sodium, drained and rinsed
¼ cup apple cider vinegar
1 large fresh tomato
2 ripe avocados
¼ cup roasted, unsalted pepitas (pumpkin seeds) or almonds
½ cup scallions, sliced thinly
1 jalapeno, chopped (optional)
1 lime, juice and zest
¼ cup fresh cilantro, chopped
Black pepper

Directions

1. Place the sweet potatoes on a baking sheet and roast in the oven at 350°F for 45 minutes (maybe less), until soft.
2. In a bowl, mix the onion, beans, vinegar, tomato, scallions, jalapeno, lime juice and zest and cilantro. Taste and adjust the acidity and spice per your preference.
3. Make a pocket in the baked sweet potato, fill with the bean mixture, spread cubes of avocado (about half avocado per serving), and sprinkle with the nuts.

Heart Health Note: Sweet potatoes are high in flavonoids like quercetin, ranging from moderate to high as their colors intensifies, with yellow being the lowest and purple the highest. Their tannins reduce serum creatinine and lactate-dehydrogenase activity, favoring cardiovascular health. Additionally, the anthocyanins found in plant pigments are endothelially protective, decreasing blood pressure and platelet formation while increasing HDL.




Recipe #2:
Roasted Acorn Squash with Cranberry Sauce
Serves: 4

Ingredients
2 medium sized acorn squash, ends trimmed, cut in half lengthwise, and seeds scooped out
1 shallot or small red onion, sliced thinly
2 sticks celery, chopped finely
1 red bell pepper, cored, chopped finely
1 tablespoon fresh thyme

1 cup white quinoa, washed well, soaked for 1 hour in warm water
1 cup fresh or frozen cranberries
2 cups oranges, seeds removed
1 cup fresh tomato, chopped
2 tablespoons date syrup
½ cup walnuts, chopped coarsely
2 cups water
Black pepper, as desired

Directions

1. Place the acorn squash halves on a baking sheet and roast at 350°F for 45 minutes.
2. While the squash is roasting, roast the onion, celery, pepper, and thyme in a saucepan. Add the quinoa and water. Bring to a simmer, cover, and cook for 25 minutes. Leave covered.
3. As the quinoa and squash are cooking, simmer the cranberries, oranges, tomatoes, and date syrup for 15 minutes. Check the acidity and add more date syrup if desired. Blend the sauce.
4. Pack a layer of cooked quinoa inside the roasted squash. Scoop out some squash for a deeper pocket. Add the scooped squash into the quinoa mixture.
5. Drizzle the cranberry sauce on the quinoa-stuffed squash and top with chopped walnuts for a satisfying and delicious meal.

Heart Health Note: The polyphenols found in cranberries decrease oxidative stress. Cranberries are also effective against all inflammatory processes, like vessel wall damage. Wild cranberry fruit possesses greater antioxidant properties.

About the Authors

Jenneffer Pulapaka, DPM, is a Board-Certified podiatric surgeon and a certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and a certified executive chef. Together, they bring a unique blend of culinary expertise and medical knowledge to create recipes that are not only delicious but also scientifically designed to promote heart health.

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