Blueberry, Sweet Potato, Walnut Brain Boost Salad
Blueberry, Sweet Potato, Walnut Brain Boost Salad: Enjoy this simple yet nutritionally packed salad to keep you going throughout the day. It may look light in ingredients, but it is robust in protein and fiber. Read on to find out more.
Equipment
- Medium saucepan
- Strainer/Collander
Ingredients
- 2 cup Spinach
- 1 Sweet Potato boiled/roasted/steamed
- 14 Walnuts pre-soaked and dried
- ¼ cup Blueberries
- 2 tbsp Nutritional Yeast
Instructions
- Rinse: Wash potatoes skin. Rinse and scrub under cold water.
- Boil: Add enough water to a medium saucepan. Boil sweet potatoes for 15 to 20 minutes until they are tender when pierced with a fork. Note, it will take less time if you cut the sweet potatoes into smaller pieces.
- Drain: Drain under cold water. Gently (not to burn self) and carefully pull the skin off. It should come off with minimal effort.
- Cool: Transfer to a container and let cool for approximately 10 minutes. Dice the potatoes into cubes or bite-size.
- Toss: Add potatoes to the remaining ingredients and toss. Enjoy!
Notes
*Shop for sweet potatoes that have smooth skin and are firm to the touch. Avoid any soft spots. *Store them in a cool, dry place for up to 1 week. Avoid refrigerating them because they can dry out. *Steam Sweet Potatoes:
- Wash potatoes skin. Add one inch or so of water to a pot with a fitted steamer basket (or has a steamer insert. i.e., "Always Pan" is a pan that replaces 8 pieces of cookware and makes cooking easier!)
- Place potatoes into the steamer basket—cover pot.
- Steam potatoes until tender to touch or with a fork (about 30 minutes). Check back around 15 to 20 to see if ready. Please note the times vary due to the size of the potatoes.
- Transfer to a container and let cool for approximately 10 minutes. Dice the potatoes into cubes or bite-size.
Nutrition
Sodium: 43.16mgIron: 1.21mgCalcium: 39.21mgVitamin C: 6.56mgSugar: 3.53gFiber: 3.66gPotassium: 387.1mgCalories: 117.16kcalMonounsaturated Fat: 0.63gPolyunsaturated Fat: 3.35gSaturated Fat: 0.45gFat: 4.84gProtein: 4.32gCarbohydrates: 15.77g
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