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Murasaki Sweet Potatoes with Chickpeas & Tahini Aioli

A savory and spicy one pan meal that is simple, full of flavor and loaded with healthy fats, carbs and protein.
Prep Time45 mins
Cook Time35 mins
Total Time45 mins
Course: Main Dish
Servings: 8
Calories: 474kcal
Cost: $3

Ingredients

  • Spud & Spicy Chickpea Ingredients:
  • 8 Murasaki sweet potatoes or any spud
  • 2 cans garbanzo beans drained and rinsed
  • 8-12 garlic cloves sliced
  • 1 tsp each paprika cumin, chili, onion and garlic powder
  • 3 TB Avocado oil drizzle over potatoes and chickpeas
  • Tahini Aioli Ingredients:
  • 1/2 cup tahini
  • 1/2 cup apple cider vinegar
  • 1/4 cup tamari or coconut aminos
  • 1 tbsp lime juice
  • 4 cloves garlic
  • 1/2 cup water
  • 2 tbsp dried parsley
  • 1 tbsp raw honey
  • 1/2 cup olive oil *add in at the end

Instructions

  • Spud & Spicy Chickpea Instructions:
  • Preheat oven to 400F.
  • In a large bowl, drizzle avocado oil over the potatoes to coat them evenly.
  • Place the potatoes on a baking sheet and sprinkle with flaky sea salt.
  • In a large bowl, sprinkle chickpeas and garlic with paprika, cumin, garlic, onion and chili powder.
  • Drizzle avocado oil over the spiced chickpeas to coat them lighlty and evenly.
  • Place spiced chickpeas and garlic on a baking sheet.
  • Bake sweet potatoes at 400 for about 30-40 minutes.
  • Put chickpeas and garlic in towards the end for about 10 minutes (or longer if you want them crispier).
  • Remove potatoes and chickpeas from the oven when done.
  • Tahini Aioli Instructions:
  • Add the first 8 ingredients (except for the olive oil) to a blender and puree until smooth and creamy.
  • Slowly add in the olive oil until well mixed.
  • Taste and adjust ingredients to how you like it.
  • When ready to eat, place baked potato on a dish, slice it open, put chickpeas on top and drizzle sauce over the potato and chickpeas.
  • Enjoy!

Notes

*Optional toppings: chives, parsley, basil, and sesame seeds.

Nutrition

Calories: 474kcal | Carbohydrates: 54g | Protein: 7g | Fat: 27g | Saturated Fat: 4g | Sodium: 540mg | Potassium: 894mg | Fiber: 8g | Sugar: 12g | Vitamin A: 32205IU | Vitamin C: 9mg | Calcium: 104mg | Iron: 3mg
Sweet Potato With Chickpeas & Tahini Aioli (2)

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Chew Your Food!

I’m ending this healthy video series on a high note with me on the toilet discussing poop and the benefits of chewing your food!
We are more than just a long pipe with 2 holes. Your body does amazing things with the food that you eat. It takes whole foods, turns it into energy and nutrients which allows the body to function, grow and repair.
Digestion is how the body processes food and eliminates food waste. Metabolism is how the cells utilize the energy that’s absorbed from food during digestion.
Did you know that digestion begins in the brain? When you think, see, smell, or taste food, salivary glands kick in and your stomach gets the signal to prepare for food.
We have 3 salivary glands in the mouth with enzymes that catalyze biochemical reactions. These enzymes chemically breakdown food in your mouth, before you even swallow it. How cool is that?!
That initial breakdown of food in the mouth is a crucial step, which is why it’s so important to adequately chew your food.
The importance of chewing for digestion is often overlooked. Healthy digestion and nutrient absorption start with chewing.
The things you eat are turned into the building blocks for literally every cell in your body. Eat well and your body will not only function properly but flourish.
Chewing your food 20 to 30 times per bite gives enzymes enough time to start the breakdown on a chemical level. Chewing is necessary to expose food to as much surface area as possible so that enzymes can begin digestion. If food is not chewed thoroughly, it puts a stress on the digestive system. So listen to your mother and chew your food.

Enough about saliva, digestion and chewing. Grab that bag of popcorn, sit back and enjoy the video! If you learned something, please share.

Moderation & Variation

Eating is a balance of moderation and variation, not deprivation.
A good diet is one of 3 keys to living a healthy lifestyle; the others are sleep and exercise. Creating healthy habits are the keys to making them work for you.
When you establish an overall pattern of healthful nutrition and a salubrious lifestyle, your body and brain will thank you.
I typically approach eating with an 80/20 ratio and have flexibility built in. For instance, 80% of the time I embrace healthy eating while 20% of the time I treat myself, without regret.
Depending upon several factors (life, celebrations, health or illness), that ratio fluctuates based upon your needs. The key is determining what works best for you and allowing for flexibility and change.
A big part of creating these healthy habits is learning to not punish yourself when you enjoy cake, cookies, pizza or fries. Eat it, savor it and move on. Life is way too short to beat yourself up over it. Jump back into your healthy ratio and forgeddaboutit!
The biggest joy is finding the balance that works and fits your lifestyle.

Taste Buds

We have 5 primary taste sensations: Sweet, Sour, Salty, Bitter and Umami. Our ability to taste depends on the molecules set free when we chew or drink. Hundreds of substances, mostly found in plants, taste bitter and a little bitterness makes food interesting and very healthy. Antioxidants, which aid metabolism and help the body ward off cancer, account for much of the bitter taste of kale, arugula, dark chocolate and coffee.

The good news is you can train your taste buds to prefer different foods with repeated exposure to new foods. Say what?! Think of coffee as a good example. Most people don’t like the bitter taste at first but acquire the taste when repeatedly drinking it.

When the body isn’t flooded with CRAP, carrots and cabbage will start to taste sweet. Imagine that!
Are you ready to change those taste buds and start enjoying whole foods? Ever wish you could get as excited about a crunchy salad as you do about chips, fries, or pretzels? Eating food, you don’t like may sound masochistic, but it could be the key to changing your mind and health!

This is part of what I teach clients in my 8 Step Nutrition Program. Want to learn more? You can find the program here: https://thewholefoodnut.com/8-step-nutrition-program/

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