Kale Sweet Potato Quinoa (or Hemp) Bowl

Yesterday I taught my gluten-free deliciously workshop at 889 Yonge and it was a success! I gave out samples of my homemade gluten-free banana bread and sexy maca balls. Not a single crumb was left so I’m pretty sure they were well loved. After I taught my workshop, I had a lunch meeting at Rawlicious with my creative guru Carol, who makes all my marketing materials look sassy and sophisticated.

By the end of the day (and after a crazy week) I was pooped. However, I needed a second wind because I was having the lovely Elaine, my soul sista over for dinner. She’s the kind of friend where you don’t have to vaccuum or clean before she comes over, so I knew the meal didn’t have to be fancy. I whipped up this kale sweet potato bowl and dazzled it with hemp seeds for some hearty protein and good fat. I knew she would like it because sweet potato is one of her faves, and mine too!

Before I share the recipe, I must do my nutritionist-duty and tell you why kale and sweet potato are so nutrient-dense.

Kale is king!

If you want to take one step today to getting healthier, then eat kale. It’s about one of the most nutrient-dense, beautifying, detoxifying foods on mama earth.

  • Powerful cancer fighter: Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer. This is due to the volume of carotenoids and flavonoids in kale, two antioxidants.
  • Takes the “heat” out of your body. In other words, it’s anti-inflammatory. This is due to the omega-3 content — yes, kale has good fats known as ALA and it’s an excellent source of vitamin K. Both of these nutrients are proven to lower inflammation and in doing so, reduce heart related conditions. Plus from a vanity standpoint, when you lower inflammation, you lower skin problems such as acne and rosacea.
  • Detoxifying: Kale is a wonderful source of a wide variety of glucosinolates which support phase I and II liver detox pathways. So you will more efficiently rid your body of toxins by eating kale!

I could go on and on about kale, but if you are a nutrition-nerd and want to learn more check out: WHfoods.com. Let’s talk about sweet potato, not just for your Thanksgiving dinner! It’s one of my fave healthy comfort foods. It’s hard to know where to start with this sweet root veggie, but I will give you a snippit to wet your nutrition appetite.

  • Those orange-hued pigments tell us that it’s an abundant source of beta-carotene. In fact, sweet potato possesses one of the highest sources of bioavailable beta-carotene, even more than kale! Beta-carotene has a plethora of health benefits.
  • It helps your cells communicate better and when your cells talk more, this has cancer-preventative benefits.
  • Protects your cells from damaging free radicals.
  • Enhances the immune system.
  • Helps your reproductive system function properly.
  • Reduces the risk of macular degeneration.
  • Prevents skin damage from the sun.

Now that you’ve had your fill of nutrition knowledge, let’s get right to this bowl of deliciousness!

Kale Sweet Potato Quinoa (or Hemp) Bowl

  • 2 sweet potatoes, chopped into bite size chunks
  • Half a red onion, chopped
  • 2 tbsp organic coconut oil
  • 6 large kale leaves, washed, remove from stems, cut into chunks
  • 1/2 cup hemp seeds or cooked quinoa (if you use quinoa, I love this brand – Eden Organic and you can buy it online!)
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra-virgin olive oil
  • Coarse sea salt & ground black pepper to taste

Method: Preheat your oven to 375F. Place your sweet potato and onion onto a large baking dish with coconut oil and season with sea salt and pepper. Bake for 45 minutes to an hour, basically until the potato is fork tender. Check it at 45 minutes to make sure you don’t overcook it.

When the sweet potato is done, place the kale onto a baking sheet and drizzle with olive oil and balsamic. Bake it for about 10-15 minutes at 350F. You can cook it at the same time as the sweet potato if you like, just be aware that you will cook it for less time due to the temp of your oven.

Once all your ingredients are cooked, place them into a large bowl and mix together. Sprinkle with cooked quinoa (great to use leftovers) or hemp seeds if that’s not too hippie dippie for you! I love hemp and you don’t have to cook it.

Are you a quinoa virgin? No problem! Step-by-step instructions right here:http://www.joyoushealth.ca/2010/06/13/how-to-make-quinoa-smashingly-delicious-step-by-step/

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35 Comments

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  1. Lisa Mar 11, 2012 at 5:44 pm #

    Looks yummy, I’ll have to try it!

    • Joy McCarthy Mar 11, 2012 at 5:58 pm #

      It was absolutely delicious. Let me know how you like it!

  2. Janet Money Mar 12, 2012 at 10:59 pm #

    Where is the kale from? At this time of year it can’t be local. I don’t know what to make of organic produce that’s travelled across a continent (or two). How can it have survived the trip if it truly has no chemicals? And kale is on the “dirty dozen” list that you really should buy organic. (So are lettuce and collard greens)

    • Joy McCarthy Mar 13, 2012 at 9:27 am #

      The kale is definitely organic USDA from California — I don’t think I said it was local? Tough to eat all local fruit and vegetable this time of year in Ontario unless all you eat are pickled items and root veggies :) I never buy non-organic kale because of the fake that it on the dirty dozen.

  3. Lisa Mar 14, 2012 at 12:22 pm #

    Having this for lunch right now…it’s delicious!

  4. Kate Mar 14, 2012 at 7:29 pm #

    Joy, you are amazing … I’ve made my own little version of this a few times in the past, but this will likely take it over the top. Thank you. Your Acne tips video was fabulous too! Where have you been all my life. :)

    • Joy McCarthy Mar 14, 2012 at 7:32 pm #

      Thanks :) So happy to hear my video helped and you are enjoying these recipes. Thanks for writing Kate!

  5. jenny Mar 15, 2012 at 10:55 pm #

    looks soooo good. totally my kind of food

  6. Kelly Mar 24, 2012 at 6:17 pm #

    If you have to settle for non organic Kale, it is still better then no Kale right?

    • Joy McCarthy Mar 25, 2012 at 7:06 pm #

      Yes, but I really try to avoid non-organic kale because it’s highly sprayed in pesticides. I would suggest you buy frozen organic :)

  7. Robin @ The Balanced Life Mar 26, 2012 at 8:38 am #

    Can’t WAIT to try this! Thanks for posting :)

  8. Susanne Mar 28, 2012 at 7:09 pm #

    Hi Joy, I tried this recipe tonight. The kale I bought was so fresh that I decided not to roast it but rather tossed it with the oil and vinegar like a fresh salad and added the roasted sweet potato and onions on top. I also added some pepita seeds for crunch and a little goat cheese. It was delish.

  9. Kim T. Apr 9, 2012 at 1:45 pm #

    My husband and I cooked this last night…..SO DELICIOUS! Our 3 year old son loved it as well :)

    • Joy McCarthy Apr 9, 2012 at 7:32 pm #

      Amazing! Thanks for sharing!

  10. Stacey May 3, 2012 at 2:09 pm #

    I made this last night Joy! It is AMAZING!! I just added a filet of salmon when the kale went in for the last 12 mins of cooking. So delicious! I’m having fun looking at your recipes deciding what’s next for dinner :)

  11. Russell May 7, 2012 at 12:17 pm #

    Very grateful for this, Joy, and the other kale recipes. Scrumptious!

  12. Liz (formerly VeggieGirl) May 13, 2012 at 4:53 pm #

    Want. this. dish.

    • Joy McCarthy May 14, 2012 at 8:27 am #

      Try it Liz — you will love!

  13. Rachel May 27, 2012 at 5:55 am #

    Just made this for dinner, oh so good!!!
    all I added was roasted baby tomatoes on the vine ( it looked great on the plate) and a little goats cheese…..
    So impressed by this dinner, will be a weekly favourite.

    Joy you are amazing!

  14. Jennifer May 31, 2012 at 8:38 pm #

    I can’t get enough kale lately! Looking forward to trying this!

    • Joy McCarthy Jun 1, 2012 at 7:48 am #

      This is one of my absolute fave recipes ever!

  15. Monica Jun 20, 2012 at 11:11 am #

    I made this last night, so yummy. I sauteed my kale to save time and I was out of balsamic so I used a tiny bit of Tamari. Simple and amazing. Thanks Joy!!

  16. Eva Sep 18, 2012 at 6:11 pm #

    Do you leave the skin on the sweet potato?

    • Joy McCarthy Sep 19, 2012 at 6:13 pm #

      Yes definitely if is organic.

  17. Stef Arochi Oct 3, 2012 at 7:02 pm #

    Thank you for this wonderful recipe Joy! It is now a regular for dinner. I posted some pics here.

    (http://esthefanyarochi.blogspot.com/2012/10/hello-everyone-couple-of-weeks-ago-i.html)

    and placed a link to direect people to this awesome recipe! :)

    Stef

    • Joy McCarthy Oct 5, 2012 at 12:17 pm #

      My pleasure. Happy to hear you like it and thank you so much for sharing. I really appreciate it!

  18. Kymberli Ker Mar 10, 2013 at 10:56 am #

    Trying this tonight but with leftover butternut squash…..will let you know how it is!!

  19. Haley Oct 5, 2013 at 7:03 pm #

    Very yummy! Thank you so much for teaching me how to cook uncomplicated yet powerful food. I wondered if you could tell me whether you receive more of kale’s glucosinoate’s in something like this meal, or in juicing, or raw? I want to spend the kale so to speak in the best way more than in the least best way.. if that makes sense:)

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