Recipes for Week 3 - Sweet Potato Recipes, Recipes for Sweet Potatoes, Yam Recxipes

Vegan Sweet Potato/Yam Recipes

This page contains the open source vegan sweet potato/yam recipes that can be used in any situation. To see calculations and reasoning behind the nutritional aspects of these menus, please see our Sustainable Food Nutrition Calculations page. To see the reasoning behind how One Community has designed these for implementation during construction of sustainable teacher/demonstration communities, villages, and cities, please see our complete Food Self-sufficiency Transition Plan page.

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WHAT IS THE VEGAN SWEET POTATO/YAM MENU

The One Community food infrastructure is designed to meet the needs of vegans, vegetarians, and omnivores. To meet these diverse nutritional needs and desires, food items were chosen that are a common ground between these three main groups. The items include fruits, vegetables, grains, legumes, and starchy vegetables. The recipes will always feature at least one of these staple items to fulfill the caloric needs of that meal. On this page, sweet potatoes & yams will be the staple food for the recipes listed.

This page is specifically all about vegan sweet potato/yam recipes. If you are looking for omnivore sweet potato/yam recipes, then you can check out the omnivore sweet potato/yam recipes page.

WHY OPEN SOURCE A VEGAN SWEET POTATO/YAM MENU

Once we’ve finished this tutorial and open sourced all the updates, modifications/clarifications, and learnings from our experience building the 3-dome cluster as part of our crowdfunding campaign, we’ll further evolve it through building the complete Earthbag Village (Pod 1) and Duplicable City Center®, and then even more through building the other 6 villages. Our goal in doing all this is:

  • To provide menus and meals that can be of benefit to any group
  • To demonstrate and share the healthiest and most delicious choices we’ve come up with so far
  • To make the food production aspect of DIY sustainable building easier and more affordable for others

This sweet potato/yam-based menu is part of our plan to make it easier for others to implement a healthy, sustainable, and delicious food program into their projects. We’ve chosen to specifically open source sweet potato/yam menus and recipes because they’re affordable, high in calories and healthy carbohydrates, filling, easily digestible, easy to cook, and easy to integrate into a wide variety of dishes from around the world. Sweet potatoes & yams have been a staple food for many of the worlds largest cultures for hundreds, if not thousands of years. Examples of vegan dishes that contain sweet potatoes or yams are maple glazed sweet potatoes, sweet potato veggie burgers, sweet potato fries, sweet potato soup, stuffed sweet potatoes, sweet potato biscuits, sweet potato mac and cheeze, and sweet potato pizza. Sweet potatoes & yams are a very versatile food and can be used in a variety of ways.

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SUGGESTIONS     ●     CONSULTING     ●     MEMBERSHIP     ●     OTHER OPTIONS

KEY CONSULTANTS TO THE FOOD SELF-SUFFICIENCY TRANSITION PLAN

Benjamin Sessions: Strategic Sales and Real Estate Development Entrepreneur and Food Connoisseur
Dr. Matt Marturano: Naturopathic Doctor & Holistic Recruiter, developing a  holistic model for comprehensive digestive health
Sandra SellaniBusiness Author, Speaker, Consultant, and Vegan Chef

RECIPE PAGE OVERVIEW

To make replication as easy as possible, we’ve provided the following sections related to vegan sweet potato/yam-based menu creation, shopping, and recipes:

  • One-Week Menu
  • Shopping List
  • Cost Analysis
  • Vegan Sweet Potato/Yam Recipes
    • Autumn Salad with Pumpkin Vinaigrette
    • Yammy Rainbow Roasted Veggies
    • Baked Sweet Potatoes with Pear Anise Chutney
    • Sweet Potato Apple & Noodle Breakfast Bake
    • Open Faced Avocado Sandwich with Fennel Tomatoes & Orange Vinaigrette
    • Autumn Salad with Pumpkin Vinaigrette
    • Sweet Potato Gorditas with Fresh Salsa
    • Best Banana Breakfast Muffins
    • Lentil Yam Stew
    • Yam Lettuce Wraps
    • Use this page (click here) if you have a recipe you’d like to suggest be added here

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VIDEOS COMING AS WE IMPLEMENT THIS AS PART OF OUR CROWDFUNDING CAMPAIGN. THEY WILL INCLUDE: PREPARING EACH RECIPE, SHOPPING TIPS, TEMPORARY KITCHEN SETUP, AND MORE

SEE OUR HOW TO HELP AND/OR CROWDFUNDING CAMPAIGN PAGE TO HELP CREATE ALL THE TUTORIAL VIDEOS FASTER

ONE-WEEK VEGAN SWEET POTATO/YAM-BASED MENU

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VEGAN SWEET POTATO/YAM-BASED 1-WEEK SHOPPING MENU

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1-WEEK MENU COST ANALYSIS

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VEGAN SWEET POTATO/YAM RECIPES

To address the dietary desires of omnivores, each of these vegan recipes have been chosen and designed as recipes that can easily be made with the addition of animal fats/proteins.

NOTE: In these meal plans, exact measurements may not be followed and are offered as suggestions. Particulars will be decided by the chef and the community size. Duplication of meals will also be important to offer economies of scale when buying weekly meals as well as making food production easier.

Autumn Salad with Pumpkin Vinaigrette

Autumn Salad with Pumpkin Vinaigrette

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 20 min
Prep: 20 min
Cook: n/a
Yield: 4 servings
Level: Easy

Ingredients

Dressing

  • 2 c. cooked and blended yams
  • ¼ c. + 2T. olive oil
  • 1 garlic clove
  • 5 T. balsamic vinegar
  • 1 T agave nectar (or real maple syrup)
  • 1/8 t. pumpkin pie spice
  • 4-5 grinds of fresh black peppercorns
  • ¼ t. salt or to taste

Salad

  • 1 small head radicchio (about 8 oz.), torn or cut into bite sized piece – reserve some of the leaves for garnish
  • 1 small head frisee lettuce (about 10 oz.), cut into bite-sized pieces, reserve some of the long leaves for garnish
  • 1 stalk celery, diced
  • 1 head gold cauliflower, florets only (you can use the remainder of the cauliflower for soup stock)
  • 4 T. walnuts, chopped
  • 4 T. pumpkin seeds, shelled
  • 4 dates, pitted and diced into small pieces
  • 1 red Bartlett pear (or any pear in season), cut into thin slices

Directions

Dressing

  1. Combine all ingredients except oil in blender. When fully blended, drizzle olive oil in slowly until fully incorporated. Serving size 1-2 T. per person. Save the rest in the fridge for up to one week.

Salad

  1. Drizzle 1-2 T. of dressing on each plate using a spoon or squeeze bottle. Arrange the radicchio leaves and longer pieces of frieze on the plate. Mix the remaining ingredients except pumpkin seeds in a blow without dressing, to fully incorporate.
  2. Add the ingredients to the plate and garnish with pumpkin seeds.

Vegan Dinner Recipes, Rainbow Roasted Veggies, One Community

Yammy Rainbow Roasted Veggies

Modified version of recipe courtesy of: 40-Year-Old Vegan


Total Time: 60 min
Prep: 15 min
Cook: 40 min
Yield: 6 Servings
Level: Easy

 

Ingredients

  • Cauliflower – 1 head purple, 1 head orange, cut into florets
  • Brussels Sprouts – 16 ounces, cut in half lengthwise
  • 16 oz. Sweet Potatoes, cut in quarters
  • 6 cloves of garlic, peeled and minced
  • 1 bunch parsley – flat leaf or curly
  • Juice of 2 lemons
  • 3 T. olive oil
  • Kosher salt
  • Fresh cracked black pepper

Directions

Preheat oven to 400° F.

  1. Toss Brussels sprouts & sweet potatoes, minced garlic and lemon juice, salt, and pepper and juice of lemon in extra large roasting pan (approximately 18x14x3). Bake at 400° degrees for 20 minutes.
  2. While the Brussels sprouts and potatoes are baking, cut the cauliflower into florets. Toss with salt and pepper.
  3. After 15 minutes add the cauliflower to the sweet potato mixture and stir all vegetables together thoroughly to coat them with olive oil and lemon mixture.
  4. Cook another 25-30 minutes.
  5. Serve.

Baked Sweet Potatoes with Pear Anise Chutney, Sweet Potato Recipes, Dinner Recipes, One Community

Baked Sweet Potatoes with
Pear Anise Chutney

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 60 min
Prep: 15 min
Cook: 45 min
Yield: 2 servings
Level: Easy

 

Ingredients

  • 2 Sweet Potatoes
  • ¾ c. pear
  • ¼ c. diced pear
  • 1 tsp. white balsamic vinegar
  • ½ tsp. star anise seeds
  • Pinch salt
  • Two basil leaves, cut in ribbons
  • 2 T. slivered almonds

Directions

  1. Preheat oven to 400° F.
  2. Pierce the potatoes with a fork multiple times. Place directly on rack or on piece of foil. Bake approximately 45 minutes or until tender.
  3. Blend ¾ c. pear, vinegar, salt and star anise seeds until pureed. Add diced pear and basil ribbons. Slice potatoes open lengthwise, and push edges open.
  4. Top with chutney and sprinkle with slivered almonds.

Serve.

Sweet Potato Apple and Noodle Bake, Sweet Potato Recipes, One Community

Sweet Potato Apple & Noodle Breakfast Bake

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 18 min
Cook: 12 min
Yield: 3 servings
Level: Easy

Ingredients

  • 1 medium sweet potato, spiraled
  • 2 small granny smith apples, spiraled
  • 3 T. coconut oil
  • 1 tsp. pumpkin pie spice
  • 4 T. organic brown sugar
  • 1/3 c. oat flour
  • 1/3 c. chopped pecans
  • 1/3 c. orange juice (fresh squeezed if possible)
  • ½ t. salt
Garnish
  • Shaved unsweetened coconut
  • Additional chopped pecans

Directions

  1. Combine all ingredients except garnish ingredients.
  2. Bake at 425° F covered for 12 minutes.
  3. Remove from oven and toss.
  4. Add to plates and drizzle with additional maple syrup, pecans, and shaved coconut.
Open Faced Avocado Sandwich with Fennel, Tomato and Orange Vinaigrette, Avocado Recipes, One Community and Orange

Open Faced Avocado Sandwich with Fennel
Tomatoes & Orange Vinaigrette

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 15 min
Prep: 5 min
Cook: 10 min
Yield: 1-2 servings
Level: Easy

Ingredients

  • 1/2 T. salt
  • 1 avocado
  • ½ lemon
  • ¼ cup fennel, sliced thin (use the inner tender center of the fennel bulb)
  • 4 miniature heirloom tomatoes, cut in half
  • Fennel fronds for garnish

Dressing

  • 1 tsp. extra virgin olive oil
  • 3 tsp. fresh squeezed orange juice (zest orange and set zest aside)
  • 1/8 tsp. minced garlic
  • Salt and fresh ground black pepper to taste
  • 2 large slices of bread, preferably topped with sesame seeds, oats, or other textured toppings

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Directions

  1. Mash avocado with a squeeze of lemon. Set aside.
  2. Mix sliced fennel and tomatoes in dressing. Set aside.
  3. Toast bread in oven or toaster. Top toast with avocado.
  4. Place fennel and tomatoes on top of avocado.
  5. Drizzle dressing over the top.
  6. Add additional salt and pepper to taste.
  7. Top with orange zest and fennel fronds.

Autumn Salad with Pumpkin Vinaigrette

Autumn Salad with Pumpkin Vinaigrette

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 20 min
Prep: 20 min
Cook: n/a
Yield: 4 servings
Level: Easy

Ingredients

Dressing

  • 2 c. cooked and blended yams
  • ¼ c. + 2T. olive oil
  • 1 garlic clove
  • 5 T. balsamic vinegar
  • 1 T agave nectar (or real maple syrup)
  • 1/8 t. pumpkin pie spice
  • 4-5 grinds of fresh black peppercorns
  • ¼ t. salt or to taste

Salad

  • 1 small head radicchio (about 8 oz.), torn or cut into bite sized piece – reserve some of the leaves for garnish
  • 1 small head frisee lettuce (about 10 oz.), cut into bite-sized pieces, reserve some of the long leaves for garnish
  • 1 stalk celery, diced
  • 1 head gold cauliflower, florets only (you can use the remainder of the cauliflower for soup stock)
  • 4 T. walnuts, chopped
  • 4 T. pumpkin seeds, shelled
  • 4 dates, pitted and diced into small pieces
  • 1 red Bartlett pear (or any pear in season), cut into thin slices

Directions

Dressing

  1. Combine all ingredients except oil in blender. When fully blended, drizzle olive oil in slowly until fully incorporated. Serving size 1-2 T. per person. Save the rest in the fridge for up to one week.

Salad

  1. Drizzle 1-2 T. of dressing on each plate using a spoon or squeeze bottle. Arrange the radicchio leaves and longer pieces of frieze on the plate. Mix the remaining ingredients except pumpkin seeds in a blow without dressing, to fully incorporate.
  2. Add the ingredients to the plate and garnish with pumpkin seeds.

Sweet Potato Gorditas with Fresh Salsa, Sweet Potato Recipes, One Community

Sweet Potato Gorditas with Fresh Salsa

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 35 min
Prep: 23 min
Cook: 12 min
Yield: 3 servings
Level: Easy

Ingredients

Filling

  • 2 cups cooked sweet potatoes, cut into cubes
  • 1/8 cup unsweetened almond milk
  • 1/4 tsp. pumpkin pie spice
  • 1/2 tsp. salt
  • Fresh ground black pepper
  • Juice of ½ lime

Gordita Shell

  • 2 cups instant corn masa flour (recommended brand Maseca®)
  • 1.5 cups water
  • Salsa Topping
  • 1 cup grape tomatoes
  • 2 T. red onion diced
  • 1 T. chopped cilantro
  • Juice of ½ lime
  • ¼ minced jalapeno, seeds removed
  • Salt and pepper to taste

Directions

Filling

  1. Blend first six ingredients in food processor until smooth and creamy, the consistency of mashed potatoes. Set aside.

Salsa Topping

  1. Mix all ingredients in bowl until combined. Let sit while making shells.

Gordita Shells

  1. Mix flour with water until a soft dough forms. Mix with hands, wetting hands with additional water if mixture is too dry. Dough should feel soft and pliable when ready.
  2. Make small balls by hand and flatten to form small circular patties, about the size of a burger.
  3. Heat each patty on a non-stick skillet on medium heat. No oil is necessary. Cook for four minutes on each side, then return to the first side and cook for another four minutes. Cut a slit half way on the side of each gordita and fill with sweet potato mixture.
  4. Top generously with fresh salsa.

Serve immediately.

Best Banana Breakfast Muffins

Best Banana Breakfast Muffins

Recipe courtesy of: 40-Year-Old Vegan


Total Time: 40 min
Prep: 20 min
Cook: 20 min
Yield: 9 Servings
Level: Easy

Ingredients

  • 1.5 cup all-purpose flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt
  • 1 T. freshly ground flax meal (grind whole flax seeds in high speed blender, then measure 1 T.) mixed with 3 T. water, chilled in fridge for 15 minutes while preparing other ingredients.
  • 3 ripe bananas
  • ¾ c. agave nectar
  • 1/3 c. cooked, mashed sweet potato
  • ¼ c. chopped pecans (optional)
  • Coconut oil (approximately ½ to 1 T.)
  • Powdered sugar for garnish
  • 12-cup muffin tin
  • 1.5 cups fresh raspberries or raspberry preserve

Directions

  1. Preheat oven to 375° degrees.
  2. Mix flour, baking soda, baking powder, and salt in bowl until thoroughly incorporated. Set aside.
  3. In a separate bowl, mix bananas, agave nectar, flax mixture, sweet potato, and pecans (if using) until thoroughly blended. Slowly add in flour mixture until all ingredients are incorporated.
  4. Lightly oil 9 cups of a 12 cup muffin tin with coconut oil, just enough to keep muffins from sticking.
  5. Evenly distribute mixture to 9 of the cups. The rest will remain empty.
  6. Bake for 20 minutes at 375° degrees. Let muffins cool approximately 10 minutes. Sprinkle lightly with powdered sugar.
  7. Serve with fruit preserves or fresh fruit.

Lentil Artichoke Stew, One Community

Lentil Yam Stew

Modified version of recipe courtesy of: PCRM


Total Time: 45 min
Prep: 15 min
Cook: 30 min
Yield: 6 servings
Level: Easy

Ingredients

  • 1/4 cup vegetable broth
  • 1 onion, chopped
  • 2 large garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 cup dry (uncooked) red lentils (3 cups cooked)
  • 1 bay leaf
  • 2 cups water
  • Juice of 1 lemon
  • Two 24-ounce cans chopped tomatoes (preferably fire-roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice
  • 1 1/2 cups chopped yams
  • 1/4 teaspoon crushed red pepper (optional)
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste

blank-transparent-50x1

Directions

  1. Heat broth in a large saucepan.
  2. Add onion and sauté on medium heat for about 5 minutes, until golden.
  3. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
  4. Add dried lentils, bay leaf, and water to pan and bring to a boil.
  5. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using).
  6. Simmer for about 20 minutes, until the lentils are tender.
  7. Remove and discard the bay leaf.
  8. Add salt and black pepper, or to taste.

Asian Lettuce Wraps

Yam Lettuce Wraps

Modified version of recipe courtesy of: 40-Year-Old Vegan


Total Time: 30 min
Prep: 20 min
Cook: 10 min
Yield: 4 servings
Level: Easy

Ingredients

  • 1 head butter lettuce, leaves removed, cleaned and patted dry. Remove ends.
  • 6 cups cooked yams or sweet potatoes
  • 1 T. oil
  • 1 bunch green onions, mince white part and cut green part in diagonal cut for topping

Toppings

  • 1 carrot shredded
  • 1 cup chopped cilantro
  • 1 cup raw bean sprouts
  • Green onion (green part only, sliced diagonally)
  • ½ cup chopped salted, roasted cashews (optional)
  • Sesame seeds (black or white)

Sauce

  • 1/3 c. soy sauce
  • ½ c. + 2 T. agave nectar
  • ¼ c. almond butter
  • 4 t. rice wine vinegar
  • 3 garlic cloves, crushed
  • 2 t. toasted sesame oil
  • 2 t. chili oil
  • ¾ t. fresh grated ginger

Directions

  1. First make the sauce by mixing soy sauce, almond butter, and agave nectar until fully incorporated. Add agave, vinegar, garlic, sesame oil, and chili oil. Set aside.
  2. Heat the white part of the green onion in 1 T. olive oil. Add yams. Once mixture is fully incorporated, add half the sauce and mix through until fully incorporated.
  3. Fill lettuce leaves with yam mixture. Top with toppings as desired. Drizzle with additional sauce if desired.
  4. Serve.

RESOURCES

Here are all the One Community links to all the other recipe and menu pages:

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On the following pages, you can find more information about our open source food program:

SUMMARY

In summary, sweet potatoes & yams are an integral part of One Community’s open source food program. Because sweet potatoes/yams are very easy to grow & cook, it will be a great item for the pioneers to eat, especially during the first year on the property. During this time, having sweet potatoes/yams enables us to create easy to make, sustainable, nutritious, and delicious recipes that everyone will love.

FREQUENTLY ANSWERED QUESTIONS

Q: Is One Community going to be a vegetarian community?

The One Community team consists of vegans, vegetarians, and omnivores. In accordance with our philosophy for The Highest Good of All we are maintaining a non-idealogical approach to food choices. That said, also in accordance with this philosophy, we will only support and consume food items that are ethically and sustainably raised, managed, and produced. The consensus process will be used to decide the evolution of the One Community food plan.

Q: I'm vegetarian/vegan, would I have to participate in any part of the process or raising animals for food and/or eating/cooking them?

No, you would not have to participate in any aspect of One Community's food diversity that didn't agree with your personal beliefs and preferences.

Q: I'm an omnivore or vegan, what if I don't want to eat a vegan or omnivore diet?

The complete food self-sufficiency transition plan is designed to meet the needs of all dietary preferences through:

  1. Recipes that can be made vegan or omnivore:
    1. Vegan recipes were chosen that could easily have animal-based proteins added for omnivores
    2. Omnivore recipes were chosen that could easily be made with 100% vegan ingredients
  2. Alternating weeks of omnivore and vegan focused menus: The weeks are alternating so that we could design complete 1-week menus for each dietary preference to provide complete menus for both philosophies AND so that groups containing mixed preferences would have an equal way of focusing on each dietary preference for a week while still providing for the other preference as per #1 above. They alternate to address any concerns that recipes aren't as good when a vegan recipe is made omnivore just by adding animal protein, or an omnivore recipe is made vegan just by replacing all animal-based ingredients.

In this way all dietary preferences can be provided, any sacrifices are shared in alternating weeks, and groups completely preferring vegan or omnivore options have clear menus they can follow for both choices.

Q: How do you intend to produce spices, mill grain for flour, cooking oil, etc. etc.

To us, "100% food sustainability" means we will demonstrate and open source share a model that doesn't need external food sources. Having achieved this, what we produce internally versus choosing to buy will be decided through the consensus process.

Q: What is One Community's stance on pesticides, herbicides, and fungicides?

If it is not safe to eat, we will not be spraying it on our food. Here's a video we feel is helpful in understanding why:

Q: What if I want something that isn't on the community menu?

The community menu will be agreed upon through the consensus process. If a person wanted something not included on that menu, then they would be welcome to purchase and provide it for themselves.

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