School of Ayurvedic Diet & Digestion

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AYURVEDIC RECIPES

Sweet Potato With Kale & Ginger

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4.92 out of 5 stars
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"I love this dish and make it often. Sunflower oil aggrevates Kapha (currently out of whack), so I used sesame oil..."
- Crystal Garland, Tucson, AZ full start reviewfull start reviewfull start reviewfull start reviewfull start review

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How to Make Sweet Potato with Kale & Ginger

SERVINGS: 2
PREP TIME: 15 MINUTES
COOK TIME: 25 MINUTES
SKILL LEVEL: EASY

STYLE: WESTERN
PREPARATION: BOILED

INGREDIENTS


SKILL LEVEL: EASY
1 tbsp
2 c
3/4 inch
1/2 lbs
2 pinch

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 Does This Ayurvedic Recipe Improve Wellness?

CLINICAL AYURVEDIC REVIEW

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.

Gentle Cleansing

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.

Spring Congestion

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.

AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT

Your Ayurvedic diet is tailored to your individual body and your specific imbalances. With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you. Disease results from diets and lifestyles that are incompatible with your nature. By eating a personalized diet matched to your body, you experience optimal health. See How it Works.

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. Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.
See a complete list of all biocharacteristics.
INCREASES
Guna Help

Increases These Biocharacteristics (Gunas)

Functional Ayurveda helps you assess imbalances through 20 main biocharacteristics (gunas). 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.

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EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

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MOBILE

ABOUT MOBILE BIOCHARACTERISTIC

Mobile refers to anything that stimulates the nervous system, muscles, or activity.

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CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

COLD

ABOUT COLD BIOCHARACTERISTIC

Cold refers to anything that reduces body temperature, metabolism, and blood flow.

LEARN MORE ABOUT COLD

LIQUEFIED

ABOUT LIQUEFIED BIOCHARACTERISTIC

Substances that thin fluids (lower viscosity of blood plasma). These may include blood thinners or mucolytic herbs.

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LIGHT

ABOUT LIGHT BIOCHARACTERISTIC

Lightness is identified by reduced weight.

LEARN MORE ABOUT LIGHT

TASTES
Taste Help

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?

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ASTRINGENT

ABOUT ASTRINGENT BIOCHARACTERISTIC

Astringency is characterized by constriction, drawing together, or drying.

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DOSHAS
Dosha Help

The Three Doshas / Body Types

According to the biocharacteristic theory of medicine, people tend to get sick, over and over again, due to habitual causes and 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 (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha). Catabolic individuals tend to break down body mass into energy. They are easily stimulated, hyperactive, underweight and dry. Metabolic individuals tend to burn or use energy. They tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed. Anabolic individuals tend to store energy as body mass. If they store too much energy, they could gain weight easily and have congestion. Anabolic people tend to be stable and grounded.

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PACIFIES
Kapha pacifying Pitta pacifying Vata pacifying
HAS THE FOLLOWING
Subtaste:
Aromatic

STRONG AROMATIC

Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.

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HERBAL ACTIONS
(see all)

Medicinal Benefits, Uses & Herbal Actions of Sweet Potato with Kale & Ginger
Help
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

Stimulates Peristalsis

STIMULATES-PERISTALSIS

An herb that promotes involuntary smooth muscle contractions to facilitate the movement of food and waste through the digestive tract.

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,
Appetite Suppressant

APPETITE-SUPPRESSANT

Suppresses hunger without causing weight gain.

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,
Stomachic

STOMACHIC

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.

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,
Carminative

CARMINATIVE

Stimulates the release of gas. Helpful for bloating or cramping abdominal pain. Propels food downward. Carminatives typically expel gas by relaxing the muscles of the intestines.

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,
Digestive

DIGESTIVE

Herbs that encourage healthy digestion.

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Burns Toxins

BURNS-TOXINS

An herb that detoxifies by helping your body metabolize toxins, as opposed to eliminating them.

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Nerve Relaxant Grounding

NERVE-RELAXANT-GROUNDING

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. Reduces agitation, irritation, stress and racing thoughts.

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Stimulates Energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs.

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,
Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

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,
Nutritive

NUTRITIVE

An herb that is strengthening and nourishing.

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Anti Inflammatory

ANTI-INFLAMMATORY

Reduces inflammation in the body. Different herbs and carriers target different body systems.

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Cardiac Stimulant

CARDIAC-STIMULANT

Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.

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,
Vasodilator

VASODILATOR

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.

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,
Alterative

ALTERATIVE

Restores the proper function of the body by cleansing the blood and balancing blood chemistry. In Ayurveda terms, they pacify Pitta in rakta. They were traditionally used to revitalize and detoxify after a long winter.

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Cholagogue

CHOLAGOGUE

Cholagogues stimulate the production & release of bile from the liver & gallbladder. This refreshes and cleanses these organs, as well as increases bile in the small intestines.

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Galactagogue

GALACTAGOGUE

Increases production of breast milk, often by raising prolactin and diaphoresis.

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Constituents:
Vitamin A, Potassium, Vitamin C,
Nitric Oxide

NITRIC-OXIDE

Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.

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,
Catechins

CATECHINS

Antioxidant that reduces cancer and blood clots, dilates blood vessels, and is antimicrobial.

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,
Betaine

BETAINE

Used to reduce homocysteine in the blood, which supports proper liver function and prevents fatigue and blood clots. Improves muscle stamina and weight loss.

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, Vitamin K,
Polyphenols

POLYPHENOLS

Polyphenols are powerful antioxidants seen in many fruits and vegetables. There are more than 8,000 types.

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, Vitamin E, Beta Carotene,
Aromatase Inhibitor

AROMATASE-INHIBITOR

Blocks estrogen synthesis by inhibiting conversion of progesterone and testosterone into estrogen.

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,
Calcium

CALCIUM

Calcium nourishes bones and muscles. A muscle cell is activated when calcium enters the cell. It relaxes when the calcium is secreted.

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, Carbohydrate, Insoluble Fiber,
Flavonoids

FLAVONOIDS

Flavonoids are a colorful type of polyphenol. As all polyphenols, they have a strong antioxidant effect. Many flavonoids have an anti-inflammatory, and/or antiallergen effect.

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Foods with a Similar Nature to Sweet Potato with Kale & Ginger

Ginger (Fresh)

Ginger (Fresh) has these Actions in Common

Vasodilator, Burns-toxins, Digestive, Stimulates-energy, Wakes-you-up, Cardiac-stimulant, Galactagogue, Stomachic, Anti-inflammatory, Carminative, Refreshing

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Cilantro

Cilantro has these Actions in Common

Anti-inflammatory, Cholagogue, Stimulates-energy, Burns-toxins, Digestive, Stomachic, Alterative, Carminative, Refreshing

LEARN MORE

Fenugreek

Fenugreek has these Actions in Common

Anti-inflammatory, Cholagogue, Nutritive, Burns-toxins, Digestive, Stimulates-energy, Carminative, Galactagogue, Stomachic

LEARN MORE

Allspice

Allspice has these Actions in Common

Cardiac-stimulant, Stimulates-energy, Vasodilator, Anti-inflammatory, Carminative, Stimulates-peristalsis, Burns-toxins, Digestive, Stomachic

LEARN MORE

Mustard

Mustard has these Actions in Common

Digestive, Wakes-you-up, Cardiac-stimulant, Stimulates-energy, Carminative, Vasodilator, Burns-toxins

LEARN MORE

Ajwain

Ajwain has these Actions in Common

Carminative, Stimulates-energy, Burns-toxins, Digestive, Vasodilator, Cardiac-stimulant, Refreshing, Wakes-you-up

LEARN MORE

Nigella (black cumin)

Nigella (black cumin) has these Actions in Common

Cardiac-stimulant, Galactagogue, Anti-inflammatory, Carminative, Stimulates-energy, Burns-toxins, Digestive, Vasodilator

LEARN MORE

Acai

Acai has these Actions in Common

Alterative, Cholagogue, Refreshing, Anti-inflammatory, Nerve-relaxant-grounding, Wakes-you-up, Appetite-suppressant, Nutritive

LEARN MORE

Beets

Beets has these Actions in Common

Alterative, Nerve-relaxant-grounding, Stimulates-energy, Anti-inflammatory, Nutritive, Vasodilator, Cholagogue, Satisfies-stomach

LEARN MORE

Mint

Mint has these Actions in Common

Carminative, Stimulates-energy, Wakes-you-up, Digestive, Stomachic, Burns-toxins, Refreshing, Vasodilator

LEARN MORE

Mustard Powder

Mustard Powder has these Actions in Common

Cardiac-stimulant, Stimulates-energy, Carminative, Vasodilator, Burns-toxins, Digestive, Wakes-you-up

LEARN MORE

Herb Supplements with a Similar Nature to Sweet Potato with Kale & Ginger

Bitter Orange Peel

Bitter Orange Peel has these Actions in Common

Cardiac-stimulant, Carminative, Digestive, Refreshing, Stimulates-energy, Stimulates-peristalsis, Stomachic, Wakes-you-up

LEARN MORE

Deodar (Himalayan Cedar, Devadaru)

Deodar (Himalayan Cedar, Devadaru) has these Actions in Common

Cardiac-stimulant, Carminative, Digestive, Refreshing, Stimulates-energy, Vasodilator, Wakes-you-up, Anti-inflammatory

LEARN MORE

Punarnava

Punarnava has these Actions in Common

Stimulates-energy, Vasodilator, Alterative, Anti-inflammatory, Cardiac-stimulant, Cholagogue, Digestive, Nerve-relaxant-grounding

LEARN MORE

Amalaki

Amalaki has these Actions in Common

Stimulates-energy, Wakes-you-up, Alterative, Anti-inflammatory, Carminative, Digestive, Nutritive, Refreshing

LEARN MORE

Holy Basil Leaf (Tulsi)

Holy Basil Leaf (Tulsi) has these Actions in Common

Burns-toxins, Cardiac-stimulant, Nerve-relaxant-grounding, Refreshing, Stimulates-energy, Stomachic, Vasodilator, Anti-inflammatory

LEARN MORE

Chyavanprash Nutritive Jam

Chyavanprash Nutritive Jam has these Actions in Common

Digestive, Nutritive, Stimulates-energy, Alterative, Anti-inflammatory, Cardiac-stimulant, Carminative

LEARN MORE

Vacha (Calamus, Sweet Flag)

Vacha (Calamus, Sweet Flag) has these Actions in Common

Anti-inflammatory, Cardiac-stimulant, Galactagogue, Refreshing, Stimulates-energy, Wakes-you-up

LEARN MORE

Nagaradi Kashaya (Amruthotharam)

Nagaradi Kashaya (Amruthotharam) has these Actions in Common

Digestive, Alterative, Anti-inflammatory, Burns-toxins, Carminative, Cholagogue

LEARN MORE

Yogaraj Guggulu

Yogaraj Guggulu has these Actions in Common

Alterative, Anti-inflammatory, Burns-toxins, Cardiac-stimulant, Carminative, Vasodilator

LEARN MORE

Wild Ginger

Wild Ginger has these Actions in Common

Burns-toxins, Cardiac-stimulant, Carminative, Digestive, Stimulates-energy, Vasodilator

LEARN MORE

Breathing Exercises

Breathing Exercises has these Actions in Common

Digestive, Refreshing, Stimulates-energy, Wakes-you-up, Alterative, Cardiac-stimulant

LEARN MORE


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About John Joseph Immel

About the Author

John Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda biocharacteristics. His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful. John also directs Joyful Belly's School of Ayurveda, offering professional clinical training in Ayurveda for over 15 years.

John's interest in Ayurveda and specialization in digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, as well as 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. Outside of work, John enjoys spending time with his wife and 7 kids, and pursuing his love of theology, philosophy, and language.

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Comments & Impressions of 'Sweet Potato With Kale & Ginger'

Do you like 'sweet potato with kale & ginger'? Why or why not? What makes it unique? Is there something else you'd like to know about 'sweet potato with kale & ginger'?

full start reviewfull start reviewfull start reviewfull start reviewhalf start review(4.92 out of 5 stars) 13 ratings, 6403 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 (Reply)
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?
- mary hollenstein, Bonham, TX
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, 01-05-15 (Reply)
I loved it! Hope the children follow loving it soon!
- Kathrin, Laussnitz / ot hoeckendorf
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, 01-15-15 (Reply)
Served warm or cold? Either?
- Sue Ellen, Princeton, NJ , 03-29-15 (Reply)
Served warm or cold? Either?
- Sue Ellen, Princeton, NJ , 03-29-15 (Reply)
Sue Ellen, either is good!
- Natalie Immel, Asheville, NC , 03-30-15 (Reply)
- Cindy, West seneca, NY
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, 05-28-15 (Reply)
I love this simple, nutritious recipe. Very tasty!
- Mandy, Lincoln, NE
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, 06-04-16 (Reply)
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?
- Kimberly, Bellevue, PA
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, 06-27-16 (Reply)
was really delish x got the kale from my garden x even better z
- Desiree Butzer, Cape town , 11-22-16 (Reply)
My husband and my 8y ear-old son loved it as much as me
- Nathalie
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, 06-01-19 (Reply)
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
- Crystal Garland, Tucson, AZ
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, 09-15-19 (Reply)
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.
- , 01-31-21 (Reply)
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
- Katie Clinton, Ferndale, sligo, AL
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, 02-09-21 (Reply)

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