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.

Spiced Caramelized Cauliflower

Cauliflower tends to be one of those forgotten vegetables yet it is incredibly healthy; a one cup serving has less than 30 Calories, almost your full daily intake of vitamin C, along with significant amounts of your dietary fibre, folate and vitamin K. Studies have also shown that cauliflower may even be linked to a decreased risk of cancer (due to its detoxifying affects) - for more on cauliflower's health benefits click here. Cauliflower also stands up well to being boiled (does not lose a significant amount of its nutrients) but you'll find I am a huge fan of roasting my vegetables. I find it tastes a lot better, and yes you might add a little oil or butter - but it is minimal, and you keep all the nutrients and give yourself some variety. This recipe is adapted from The Gourmet Pregnancy by Leah Douglas.

Ingredients
- 1 head cauliflower, cut into sliced florets
- 3 Tbsp melted butter
- 1 Tbsp brown sugar
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1/2 tsp ground cumin
- Salt and freshly ground black pepper


Method

1. Preheat oven to 500 F
2. Combine cauliflower, melted butter, brown sugar, paprika, cinnamon and cumin. Season with salt and ground pepper. Toss to coat.
3. Place cauliflower on a baking sheet in a single layer and bake for 18 to 20 minutes. Serve cauliflower warm.

Comments
The recipe is actually "Spiced Caramelized Cauliflower and Candied Curry Pecan Salad", but the way the cauliflower is spiced makes a fantastic side to your meal on its own. Make sure to keep them in the oven until they look very brown in spots, I thought I burnt them the first time, but the darker ones were the best ones! This even won over non-cauliflower fans. Enjoy!