Did You Know: Sweet Potatoes are not Yams?

Although the terms 'sweet potato' and 'yam' are used interchangeably in North America - they are not the same vegetable! Yams are much less sweet, have less nutrients and can reach up to 100 pounds! They are also much stickier, and cannot be pureed or mashed for this reason.

Apple, Sweet Potato and Sauerkraut Pork Chops

Although, shunned by many health experts - Pork Chops are undoubtedly delicious. Here is a fantastic way to make a not so healthy main dish a very healthy meal - to help appease those cravings.

4 Boneless Pork Chops
3 medium peeled, and sliced (1/2 inch thick) Sweet Potatoes
2 medium sliced Onions
3 peeled, cored, sliced Apples
3 Tbsp Brown Sugar
1/2 tsp Cinnamon
freshly ground Black Pepper to taste
1 (28 ounce) can drained Sauerkraut

• Heat a skillet over medium-high heat and quickly brown the pork chops on each side. Use a cooking spray if you're concerned about fat, or olive oil if not. Set aside.
• Arrange sweet potato slices on the bottom of a large baking dish, cover with onion slices, then the apple slices. Sprinkle brown sugar, cinnamon and pepper over the apples. Place the pork chops on top of the pile, and cover with sauerkraut. Do not be afraid of the sauerkraut - it becomes very sweet and mild after cooking.
• Cover with tin foil (make sure to 'tent' the foil) and place in a 350 degree oven, until sweet potatoes become tender. About an hour, depending on thickness of slices. 
• Serves 4. (Or more, depending on the size of pork chops - this makes a lot of vegetables)

This is one of those fantastic recipes that is a complete meal in one dish. Just scoop out of the baking dish, and onto the plate and you're done. This recipe, although higher than desired in cholesterol and sodium, can be a great meal to finish off a healthy day. (Cut down on the sauerkraut if the salt is a concern). It is extremely high in selenium and thiamine, as well as significantly high in niacin, phosphorus, iron, potassium, vitamin B6, and vitamin C. Each serving also counts as 1 serving of meat and at least 4 of your vegetable servings, including two orange vegetables! Below is the nutritional fact sheet for this meal.

Butternut Squash and Sweet Potato Ginger Soup

This is a very delicious soup - great for part of a healthy lunch, especially on a chilly day. It turns out very thick - and is incredibly filling. The last step of blending the soup is rather tedious, but it is well worth it.

Although this recipe only features the sweet potato - and doesn't center on it, I think it is a fantastic way to incorporate them (and two other great orange vegetables) into your diet.

2 Tbsp Olive Oil
1/2 Large Onion
4 cups low sodium Chicken Stock
1 pound peeled, diced Carrots
1 large peeled, diced Sweet Potato
1 peeled, diced Butternut Squash
2 Tbsp chopped Ginger
1 tsp Curry Powder
1/2 tsp Cumin
1/2 tsp Cinnamon

1. Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until golden and tender.
2. Pour in the chicken stock and bring to a boil.
3. Add veggies and simmer, covered for 25-30 minutes. If the stock doesn't fully cover the vegetables, that is okay - they will boil down. However, it does make a very thick soup - so adding some water at this point is okay, adding it later will dilute the flavour though.
4. Add ginger and spices, reduce to medium-low and cook 5-10 minutes.
5. Remove from heat, let soup cool until it can be handled easily, then use a blender to puree.

If you are using a healthy chicken stock then there are a ton of good things to say about this soup. Including; no cholesterol, high dietary fiber content, very high in manganese, vitamin A and vitamin C, as well as a high concentration of potatssium and vitamin B6. Below is a Nutrition Facts sheet based on this soup serving six. A serving also counts as 2 of your daily (orange) vegetable servings for the day.

Next Featured Food: Sweet Potatoes

Since official posts won't begin until next week Monday, I thought I'd give you a sneak peak! Next week's food is the Sweet Potato, and a few of the recipes you'll see are:

- Chicken or Turkey Chili Hash with Sweet Potato
- Sweet Potato Souffle
- Sweet Potato Muffins
- and of course the ever popular Sweet Potato Fries

To test them out I am going to be buying almost 20 Sweet Potatoes... haha. I'm so excited, at least they happen to be one of my most favourite vegetables.

Zookenberry Update

So the way I am posting on Zookenberry is about to change; like I've said I am changing how Zookenberry is centered. It seems to be evolving into much more of a cookbook - a way to eat healthy while living healthy. The 'Daily' goal/information posts won't stop, but they aren't the main focus anymore, but rather just a component.

I am using my blog to begin gathering information together - and hopefully get your feedback. The more people I have trying out recipes, and giving me ideas, the better. I have worked up a schedule, revolving around a 'featured food' each week. Below is the posting schedule for how things are going to run;

Monday

-  Introduce food/superfood and its nutritional value
-  Lunch Recipe
-  Dinner Recipe
-  Cooking Tip

Tuesday

-  Food Fact (Did You Know)
-  Food Background/origins
-  Breakfast Recipe
-  Snack/appetizer Recipe

Wednesday

-  Weigh-in Post
-  Add 5 to 'What's in Your Food'
-  Vegetable Recipe
-  Day-long Meal Plan

Thursday

-  Activity Idea
-  Review/Editorial/Response
-  Dessert Recipe
-  Wee Column

Friday

-  Food Fact (Did You Know)
-  How to Entertain & Be Healthy Recipe
-  Friday Fish Recipe
-  Nutritional vs.

Saturday

-  Next week's 'up and coming' (shopping list)
-  Next Daily Goals & Associated Info

Sunday

-  N/A

This week is the beginning - but it will be next Monday that begins the official posts. Just thought I would give you a bit of an update on how things are going!