SWEET POTATO WITH KALE & GINGER
How to Make Sweet Potato with Kale & Ginger
PREP TIME: 15 MINUTES
COOK TIME: 25 MINUTES
SKILL LEVEL: EASY
INGREDIENTSSKILL LEVEL: EASY
PREPARATION OF THIS HEALTHY RECIPE
1. Boil the kale until leaves turn a vibrant shade of green green and strain.
2. In a separate pot, add the diced sweet potatoes with just enough water to cover them. Add the salt and boil until soft. Remove from heat and save sweet water for another meal.
3. Grate and sautee ginger in sunflower oil for thirty seconds. Then add cooked sweet potatoes and kale. Mix gently to avoid breaking up the soft sweet potatoes.
How Can This Ayurvedic Recipe Make You Feel Great?
Orange like the rising sun, wrapped in bitter green crispness, sweet potatoes with kale make you feel brightly alive. Sweet potatoes give this meal substance, while kale's lightness bring this dish into a perfect balance. Ginger adds its pungent sweetness to spark your digestion and strengthen your fire! Altogether Sweet Potatoes with Kale and Ginger creates the perfect healthy recipe for balance year round.
Light yet Sustaining
This Ayurvedic recipe highlights sweet potatoes which are rich in complex carbohydrates, meaning these roots can satisfy the appetite for long stretches of time. Unlike white potatoes, sweet potatoes are light on your stomach, and recommended for weight loss while still being nourishing. Sweet potatoes won't make you feel tired like white potatoes either. The addition of healthy fats in the form of sunflower oil adds strength and vigor to this dish.
Easy to Digest
Sweet potato is unique among comfort foods because it is extremely easy to digest. This tuber is a helpful Ayurvedic remedy for those with heavy digestive symptoms. Despite the name "sweet," it may be a beneficial food for diabetics as preliminary studies revealed it helps to stabilize blood sugar levels. Sweet potatoes contain ample fiber to encourage good elimination. Ginger increases your ability to digest food with comfort by stimulating the release of digestive juices in your stomach. Cooling kale adds roughage, further supporting easy, regular bowel movements. This Ayurvedic sweet potato recipe is the perfect healthy recipe to include in your menu this week.
As spring warms up, your body enters a natural detox cycle. As your body starts to cleanse, you'll crave crunchy, refreshing foods like kale, celery, and raw fennel bulb. These bright, bitter greens cleanse your liver and blood. They work by purging bile from your liver and gall bladder, cooling down the heat of Pitta and lightening up the heaviness of Kapha. The dark green color of kale is also a sign of kale's rich nutrient profile. After a winter of sleepy comfort foods, fresh greens energize and revitalize you.
As a staple in the Ayurvedic diet, ginger's pungent sweetness enlivens your digestion and strengthens your fire. Fresh ginger is unique as both a pungent and a natural anti-inflammatory. It cleanses by burning toxins that have been lodged in your body. Thanks to its anti-inflammatory properties, it relieves symptoms of inflammation in the gut. Due to the sweet potato base, this Ayurvedic meal is gentle enough for cleansing even a delicate Vata constitution.
On warm days in Spring, your heart feels heavy and your respiratory tract congested. This is natural as your body is metabolizing stored winter fats to prepare for summer. As they are released, these fats congest your blood. Ginger is the perfect Ayurvedic food to give your circulatory and respiratory system a kick, restoring your pep. It reduces heaviness in the heart, brightens your mood, and makes you feel light on your feet.
WHY EAT AN AYURVEDIC DIET?
Eating Ayurvedically makes you feel nourished and energized. An Ayurvedic diet is
tailored to your individual body type and the specific imbalances you are working with
at any given time. Ayurveda shows you your specific body type’s needs and what
should be favored in your Ayurvedic menu. Watch as you eat less but feel more satisfied because what you
are eating truly nourishes you. Since Ayurveda believes all disease begins in the digestive
tract, food is your first medicine. By eating a healthy diet that’s ideal for your body, you
experience optimal health.
Is Sweet Potato with Kale & Ginger Good for My Ayurvedic Diet?
Find out by taking this free, easy quiz
You'll learn your body type, and whether Sweet Potato with Kale & Ginger is a good fit for you. Time to complete: approximately 1 minute.
AYURVEDIC MEDICINAL QUALITIES
Increases These Qualities (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main characteristics
Aggravating these characteristics weakens your body and causes imbalance.
By knowing which characteristics are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick.
Every characteristic has an opposite which balances it (i.e. hot balances cold).
You restore balance by favoring diet and lifestyle choices that increase the opposite characteristic.
ABOUT MOBILE GUNA
Mobile refers to anything that stimulates the nervous system, muscles, or activity.
LEARN MORE ABOUT MOBILE
ABOUT CLEAR GUNA
Clear refers to anything that cleanses or flushes out wastes, or that digests ama.
LEARN MORE ABOUT CLEAR
ABOUT COLD GUNA
Cold refers to anything that reduces body temperature, metabolism, and blood flow.
LEARN MORE ABOUT COLD
The 6 Tastes
Taste is used to sense the most basic properties and effects of food.
Each taste has a specific medicinal effect on your body.
Cravings for food with certain tastes indicate your body is craving specific medicinal results from food.
Taste is experienced on the tongue and represents your body's reaction to foods.
Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion.
Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste.
One of the first signs of illness is that your taste and appetite for food changes.
The six tastes are sweet, sour, salty, pungent, bitter, and astringent.
Do you crave foods with any of the tastes below?
ABOUT PUNGENT GUNA
Pungency is characterized by irritation, or sharp, spicy foods that irritate the mouth such as black pepper.
LEARN MORE ABOUT PUNGENT
ABOUT BITTER GUNA
Bitter is disagreeable and stimulating rejection, and a strong taste often associated with black coffee, dark chocolate, and most salad greens.
LEARN MORE ABOUT BITTER
ABOUT ASTRINGENT GUNA
Astringency is characterized by constriction, drawing together, or drying.
LEARN MORE ABOUT ASTRINGENT
The Three Doshas / Body Types
People tend to get sick, over and over again, due to similar causes and habitual imbalances that are unique to the person.
Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness.
Using body type, you can also identify remedies likely to improve your strength and resiliency.
Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses.
The calculation of your body type is based on your medical history.
The 3 functional body types
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Catabolic individuals tend to break down body mass into energy.
Metabolic individuals tend to burn or use energy.
Anabolic individuals tend to store energy as body mass.
Catabolic people tend to be easily stimulated, hyperactive, underweight and dry.
Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed.
Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion.
HAS THE FOLLOWING
An herb or food that makes the urine more alkaline (higher pH). This herbal action can be helpful for a number of inflammatory conditions.
LEARN MORE ABOUT ALKALIZING
Sattvic foods promote awareness and a refreshed mind by nourishing the body without taxing digestion. Sattvic foods do not stimulate desire or nervous energy. They create clarity instead of drowsiness or heaviness.
LEARN MORE ABOUT SATTVIC
Prana is the Sanskrit word for vital life energy, similar to Qi in Chinese Medicine. Many herbs stimulate your energy, or improve the flow of prana through your body. Generally, prana needs to be increased in spring after a sleepy winter.
LEARN MORE ABOUT PRANA
Vegetables, Greens, Roots
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary.
The list of actions below has not be approved by the FDA and should not be used to treat a medical condition.
Stimulates the release of gas. Helpful for bloating or cramping abdominal pain. Propels food downward.
LEARN MORE ABOUT CARMINATIVE
An herb that increases appetite or settles a nauseas or nervous stomach. These generally increase the digestive fire, therefore relieving symptoms of sluggish or difficult digestion.
LEARN MORE ABOUT STOMACHIC
Cleanse and Detox:
An herb that detoxifies by helping your body metabolize toxins, as opposed to eliminating them.
LEARN MORE ABOUT BURNS-TOXINS
Energy Vitality Strength:
Heart & Circulation:
Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.
LEARN MORE ABOUT CARDIAC-STIMULANT
A vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.
LEARN MORE ABOUT VASODILATOR
Literally, an herb that restores the proper function of the body. In practice, alteratives are usually blood cleansers and blood chemistry balancers. They were traditionally used to revitalize and detoxify after a long winter.
LEARN MORE ABOUT ALTERATIVE
Liver & Gall Bladder:
Cholagogues stimulate the release of bile from the gall bladder for improved digestion.
LEARN MORE ABOUT CHOLAGOGUE
Mind, Stress & Sleep:
Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth.
LEARN MORE ABOUT GROUNDING
Eat Well for Life With Ayurveda: Balance Your Dosha
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About the Author
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda.
His approach to Ayurveda exudes a certain ease, which many find enjoyable and insightful.
His online course Balance Your Ayurvedic Diet in a Week
provides tools for gracefully healing with Ayurveda to thousands.
John also directs Joyful Belly's School of Ayurveda
, which specializes in digestive tract pathology & Ayurvedic nutrition.
John and his wife Natalie recently published Explore Your Hunger: A Guide to Hunger, Appetite & Food
John's interest in Ayurveda and digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, including his public service work in South Asia.
John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem. His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion.
John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing.
In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots,
and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church.
Jesus expressed God's love by feeding and healing the sick.
That kindness is the fundamental ministry of Ayurveda as well.
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(4.92 out of 5 stars) 12 reviews, 4312 likes
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This recipe was delicious! Even my aunt who "doesn't like" sweet potatoes liked this!!
Natalie Gallant, Leominster, MA
- Natalie Gallant, Leominster, MA 04-07-11
This is a wonderful bright vibrant dish. Beauty and tasty too! I feel my hunger satisfied with each meal. I see few recipes with legumes. I read on a blog it's easy to get protein through a variety of freshly prepared vegetable dishes. Do you agree?
I loved it! Hope the children follow loving it soon!
Served warm or cold? Either?
- Sue Ellen, Princeton, NJ 03-29-15
Served warm or cold? Either?
- Sue Ellen, Princeton, NJ 03-29-15
Sue Ellen, either is good!
- Natalie Immel, Asheville, NC 03-30-15
Lovely combination of ingrdients AND no need to boil the kale.. why not shred it and stir it in towards the end.. so it wilts.. Also using ghee instead of sunflower oil or coconut oil which goes so well with kale and sweet potato.
I love this simple, nutritious recipe. Very tasty!
This was a great quick meal. It is surprisingly satisfying the ginger really makes it and it is Simply Beautiful. I would be curious though on how long other people cook the kale for. I boiled mine for only about a minute-and-a-half and it was a little tough. Or maybe I should have put the kale in the water and then brought it to a boil?
was really delish x got the kale from my garden x even better z
- Desiree Butzer, Cape town 11-22-16
This is satisfying and delicious. I will make it again!
My husband and my 8y ear-old son loved it as much as me
I love this dish and make it often. Sunflower oil aggrevates Kapha (currently out of whack), so I used sesame oil instead and halved the salt. Easy dinner or side dish
I can't rate this yet, but I'm vata and I'm wondering what I can sub for kale, the substitutes belong to the sea lol.
You're right! Kale can be difficult for vata, though cooking it well with oil and spices helps. If you'd like to sub kale, this list of vata-soothing ingredients might give some tasty ideas: https://www.joyfulbelly.com/Ayurveda/ingredients/dosha/Vata