Happy Holidays!!

Hi Everyone! 

This upcoming week is special. There’s Christmas, Hanukah and Kwanzaa. Plus, it’s the second to last WBF newsletter for 2019. 

In looking back on 2019, we learned that we write a lot about the humble sweet potato. So, in this newsletter, we’ll highlight some health benefits of this IBD staple and then give you recipes to work it into your festivities, no matter what you celebrate. Make these recipes throughout the year when you feel nostalgic for the holidays.

If you avoid sweet potatoes, then substitute butternut squash or another winter squash for any of these recipes. If you dislike sweet potatoes and squash, then we’ll see you next week!

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A bit about sweet potatoes

Sweet, nutritious, and inexpensive, sweet potatoes are a staple food for people around the world with and without IBD. One small sweet potato with skin provides loads of important nutrients including vitamins A and C, two powerful disease-fighting antioxidants. Also, they’re a good source of iron, potassium, and gut-friendly fiber. Cooking breaks down the fiber into a soft consistency well tolerated by people with gut issues. 

Contrary to popular belief, sweet potatoes and regular potatoes are from different food families. In case it matters to you, sweet potatoes are not nightshades.

Store sweet potatoes in a cool, dark, well-ventilated cabinet for about a month. Do not store in the refrigerator. Choose organic when possible. 

You can enjoy sweet potatoes in a variety of sweet and savory recipes. You’ll find both below. 

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Kwanzaa Recipe - Sweet Potato Stew

Put your slow-cooker in charge of this Sweet Potato Stew while you honor the seven principals. 

INGREDIENTS

• 1 can (28 ounces) diced tomatoes, undrained
• 1 cup fresh cilantro leaves
• 1/2 cup all-natural chunky peanut butter
• 3 garlic cloves, halved
• 2 teaspoons ground cumin
• 1 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon smoked paprika
• 3 pounds sweet potatoes (about 6 medium), peeled and cut into 1-inch pieces
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained, optional 
• 1 cup water
• 8 cups baby kale or spinach, finely chopped, optional

MAKE IT

1. Place tomatoes, cilantro, peanut butter, garlic, cumin, salt, cinnamon and smoked paprika in a food processor; process until pureed. Transfer to a slow cooker (at least 5 qt); stir in sweet potatoes, chickpeas and water.
2. Cook, covered, on low 6-8 hours or until potatoes are tender, adding kale during the last 30 minutes. 

modified from a recipe at Taste from Home.

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Christmas Recipe - Sweet Potato Pie (sweet or savory)

Come out from under the mistletoe to make this Crustless Roasted Sweet Potato Pie (sweet or savory - it’s your choice)

INGREDIENTS

• 2 large sweet potatoes 
• 2 tablespoons coconut oil or ghee, melted + more for greasing
• ½ cup unsweetened applesauce
• 1 tablespoon fresh lime juice
• ¼ cup mild honey, such as clover
• 1 teaspoon vanilla extract
• ½ cup unsweetened milk alternative 
• 2 tablespoons drained unsweetened yogurt, dairy or non-dairy (e.g. coconut)
• ½ teaspoon freshly grated nutmeg
• ¼ teaspoon salt
• 3 eggs
• 1 egg yolk

MAKE IT

1. Preheat the oven to 425 degrees. 
2. Line a baking sheet with foil. Pierce the sweet potatoes in several places with the tip of a paring knife. Place on the baking sheet and bake 40 to 50 minutes until soft and oozing. 
3. Remove sweet potatoes from the oven and when cool enough to handle, peel and place in a food processor fitted with the steel blade (you can also blend the mixture with a hand blender). Turn the oven down to 350 degrees, and grease a round 9-inch baking dish. 
4. Measure out 1 1/2 cups of sweet potato purée. Place the purée in the food processor, or in a bowl if using a hand blender, add the remaining ingredients and blend until smooth and creamy. Scrape into the baking dish. Place on a baking sheet and bake for 45 to 50 minutes, or until set. 
5. Remove from the oven and allow to cool completely.

Note: This recipe is for a “sweet" sweet potato pie. You can make a savory version by eliminating the honey and vanilla, doubling the lime juice and salt, and adding a dash black pepper.

modified from a recipe at New York Times

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Hanukkah Recipe - Sweet Potato Latkes

Take a break from spinning the dreidel to make these Sweet Potato Latkes. 

INGREDIENTS

• 1 lb sweet potatoes, peeled and coarsely grated
• 2 scallions, finely chopped
• 1/4-1/3 cup gluten-free flour 
• 2 large eggs, lightly beaten
• 1 teaspoon salt
• 1/2 teaspoon black pepper, optional
• 3/4 cup sunflower oil 

MAKE IT

1. Stir together potatoes, scallions, flour, eggs, salt, and pepper.
2. Heat oil in a deep 12-inch nonstick skillet over moderately high heat until hot but not smoking. 
3. Working in batches of 4, spoon 1/8 cup potato mixture per latke into oil and flatten to 3-inch diameter with a slotted spatula. 
4. Reduce heat to moderate and cook until golden, about 1 1/2 minutes on each side. Transfer latkes with spatula to paper towels to drain.

modified from a recipe at epicurious

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our new ebook, Eating with IBD: The Essentials.Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary.