The Foodie Physician

Air Fryer Coconut Shrimp

2022-01-02T05:16:20Z

My Air Fryer Coconut Shrimp is a restaurant quality appetizer that you can make at home! It’s so easy to make and healthier than the traditional deep fried version, thanks to the air fryer. It’s the perfect New Year’s Eve, holiday or Game Day appetizer and can be made gluten free too!

Whether you’re looking for an appetizer to serve at your next party or just a quick weeknight meal, this recipe is for you! Coconut shrimp is one of those dishes that’s always sure to be a hit. Anytime I put a platter of them out at a party, they’re always the first thing to disappear! They’re tender and juicy on the inside with an irresistibly crispy, golden brown, coconut crust. Plus, you can pick them up by their tails so they’re not messy at all. Coconut shrimp are the perfect finger food! And both kids and adults love them. Having a hard time getting your kids to eat seafood? Make this dish for them!

Why Air Fryer Coconut Shrimp Are Healthier

The coconut shrimp you get in restaurants are typically deep fried. That’s how they achieve that crispy exterior. While they’re delicious, they’re not exactly the healthiest. My Air Fryer Coconut Shrimp are a lot healthier because I use an air fryer. An air fryer is basically a mini convection oven that sits on your countertop. It has a fan that helps circulate heat around your food more efficiently, making it nice and crispy, similar to deep fried food. Because of the way air fryers work, you can simply spray a small amount of olive oil on the shrimp before cooking. This cuts back significantly on calories and fat. You can even skip this step altogether and use no oil at all but I prefer to use a small amount to help achieve a golden brown color.

How to Make Air Fryer Coconut Shrimp

Prepare your shrimp (see section below)
Set up a breading station with flour, eggs and a mixture of shredded coconut and panko breadcrumbs. I recently got this set of breading trays. I love it- it makes setting up the breading station a cinch!
Coat the shrimp with the ingredients in the breading station
Cook the shrimp in the air fryer
Serve shrimp with desired dipping sauce. My sauce of choice is Thai sweet chili sauce.

That’s it! In 8 minutes, you’ll have beautiful, crispy, golden brown shrimp ready to be devoured!

How to Prepare the Shrimp

Did you ever notice that restaurant coconut shrimp look different than the shrimp you make at home? It’s because they butterfly the shrimp before they cook them. Butterflying is a technique that flattens the shrimp out. As a result, they cook faster and you get a larger surface area to add more of the coconut breading. Yum! Plus, the shrimp look cute when you butterfly them because they can stand up on a plate and it makes them easier to pick up. If you don’t butterfly the shrimp, that’s fine- they’ll still taste great. Just cook them a minute or two longer.

How To Butterfly Shrimp

Start with extra large shrimp (21-26 count per pound), preferably peeled and deveined with the tails on. Having the tails on makes the shrimp easier to pick up and provides a handle. You can use fresh or frozen shrimp. If using frozen, make sure they’re fully defrosted.
Place the shrimp on a cutting board. Using a small paring knife, cut along the back of the shrimp to open it up. Don’t cut all the way through. Spread the shrimp open and flatten it out.
To watch me butterfly shrimp, be sure to click on the recipe video!
Once all the shrimp are butterflied, proceed with breading them. Pat them dry first- this will help the coating stick and helps the shrimp get extra crispy.

Chef’s Tips For Air Fryer Coconut Shrimp

Pat your shrimp dry before breading it. This will help the coating stick better and allow the shrimp to get extra crispy.
Preheat the air fryer first to get it nice and hot before cooking.
You can spray or brush the air fryer rack with oil as well as the food, if desired. You can skip this step but I like to spray the shrimp to get a nice golden brown color and to prevent sticking.
Don’t overcrowd the basket. You want the shrimp in a single layer so that the air circulates around them. This will help them cook evenly and crisp up nicely. If your air fryer comes with a second rack, you can put a layer of shrimp on that as well and cook twice as many.
Flip the shrimp halfway through to get even browning on both sides.
Every air fryer is different in terms of how hot they get and how quickly they heat up so you may have to adjust the temperature and cooking time based on your air fryer. There are recipes online that call for cooking coconut shrimp in an air fryer at 400°F for 15 minutes or more however I find that to be way too hot and too long. The coconut will burn at that temperature and the shrimp will get rubbery. I find 350°F for 7-8 minutes to be perfect for my air fryer. If you’re not butterflying the shrimp, you can add another minute or two to the cooking time.

More Air Fryer and Shrimp Recipes

Air Fryer Coconut Shrimp

Course Appetizer, Main Course

Cuisine American

Keyword air fryer, entertaining, holiday, shrimp

Prep Time 30 minutes

Cook Time 8 minutes

Total Time 38 minutes

Servings shrimp

Calories 47kcal

Author The Foodie Physician

Equipment

Ingredients

1 pound extra large shrimp (21-26 count, peeled and deveined with tails attached)
¼ cup flour (can use gluten-free flour)
½ teaspoon kosher salt
¼ teaspoon black pepper
2 eggs
¾ cup shredded coconut (unsweetened)
½ cup panko breadcrumbs (can use gluten-free panko breadcrumbs)
Olive oil spray
Sweet chili sauce for serving

Instructions

First, butterfly the shrimp (this step is optional but will give the shrimp a nice appearance). To do this, insert a small knife along the back of the shrimp starting near the head and run it down the center of the shrimp to the tail, cutting about ¾ of the way into the shrimp (do not cut all the way through the shrimp). Using your hands, spread the flesh open until the shrimp lies flat. Repeat with the remaining shrimp.
Set up a breading station. Place the flour, salt and pepper in a tray and mix them together. Place the eggs in a second tray and whisk them with a tablespoon of water. Place the coconut flakes and breadcrumbs in a third tray and mix them together.
Working one at a time, pat the shrimp dry and dredge them in the flour. Dust off any excess flour and then dip them into the egg wash. Finally, press the shrimp into the coconut mixture, coating both sides.
Heat an air fryer to 350°F. When hot, place a layer of shrimp in the basket and spray or brush them with olive oil. Don’t overcrowd the basket. Cook for 4 minutes then open the basket and flip the shrimp over. Cook another 4 minutes until done (if you did not butterfly the shrimp, you may need to cook them 1-2 minutes longer). Remove the shrimp from the basket and cook the remaining shrimp.
Arrange the shrimp on a serving platter. Serve them with sweet chili sauce or your favorite dipping sauce.

Nutrition

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Slow Cooker Apple Crisp

2021-12-20T04:35:04Z

My Slow Cooker Apple Crisp is a delicious dessert that will feed a crowd and is so easy to make- no need to even turn on the oven. Sweet apples are cooked until tender in a slow cooker with cinnamon and sugar and topped with a crumbly oat topping. It’s the perfect dish for entertaining!

Sponsored by and developed in part with support from Ferring Pharmaceuticals.

My Slow Cooker Apple Crisp is a delicious, rustic dish that feeds a crowd and is perfect for entertaining. Plus, it’s so easy to make. Just put your ingredients into the slow cooker, set it and forget it! In a few hours, your kitchen will be filled with the enticing aroma of cinnamon and apples, and your friends and family will think you’re a rock star.

I am super excited to share this Slow Cooker Apple Crisp recipe with you because it is SO good. The minute we finished taking photographs of the dish for this post, my kids devoured it (with a little help from my husband Pete and myself, of course). I mean, who can resist warm cinnamon apples topped with a crumbly oat topping?

It’s also the perfect recipe for the holidays. Once you get this dish going in the slow cooker, you can forget about it and focus on cooking the rest of your meal. Then, when you’re done with dinner, voila! You have a delicious, hot dessert ready to be devoured.

C. diff and the Holidays

Although the holidays are a time that many of us look forward to, it can also be a stressful time for people suffering from C. diff. infection. They may have to drastically change their diet to help manage their symptoms, which can be difficult because holiday events are so focused around food.

What is C. diff? It’s a highly contagious infection caused by the bacteria Clostridioides difficile. The most common symptoms of C. diff infection include diarrhea, nausea, and stomach pain or cramps. The symptoms can last for days if not treated right away. In some severe cases, a C. diff infection can be fatal.

Infection occurs when the C. diff bacteria takes hold inside your intestinal tract and wreaks havoc in your gut. This can happen when there’s an imbalance in your gut microbiome. The gut microbiome is a collection of trillions of microorganisms, both good and bad, that reside in your stomach and intestines. A balanced microbiome is crucial for maintaining good health. An imbalance in the microbiome may give harmful bacteria like C. diff the chance to take hold and grow in the gut, causing infection.

Gut-Friendly Ingredients

My Slow Cooker Apple Crisp is made with gut-friendly ingredients so you can enjoy it even if you’re suffering from a C. diff infection. The stars of the dish are apples and oats. Apples are a nutritious ingredient that are packed with vitamins and minerals. Apples have both soluble and insoluble fiber. Insoluble fiber is what you want to avoid during a C. diff flare because it can worsen diarrhea. However, most of the insoluble fiber in apples is concentrated in the peel, so you just want to make sure to peel them before you put them in the dish. The flesh of the apple contains pectin, a type of soluble fiber, and is easy to digest.

Oats are another gut-friendly, nutritious ingredient. They’re rich in soluble fiber, like apples, and have many health benefits. Both apples and oats are prebiotic foods, which promote healthy gut bacteria. Be sure to always speak to your doctor about what foods you can eat during and after a C. diff infection.

How To Make Slow Cooker Apple Crisp

Peel and slice the apples about ¼- inch thick.
Toss the apples in the bowl of a slow cooker with brown sugar, cinnamon, nutmeg, lemon juice, cornstarch, and a pinch of salt. I use this 6-quart slow cooker.
Make the topping by mixing the oats, flour, brown sugar, cinnamon, salt, and melted lactose-free butter or coconut oil in a bowl. The mixture should be wet and crumbly.
Sprinkle the topping evenly over the apples.
Place a dish towel on top of the slow cooker, making sure it does not sag down onto the crisp. Then, place the lid on top of the towel. This towel will help soak up the condensation that forms under the lid, keeping the crisp topping from getting soggy.
Cook on high for 2 ½ – 3 ½ hours or low for 6-8 hours until the apples are tender. The final cook time will depend on your slow cooker.
Serve the apple crisp hot. If you like, you can top it with a scoop of dairy-free ice cream or sorbet. Devour!

Chef’s Tips

You can use any sweet, firm, baking apple in this recipe. My favorite apple to use is Honeycrisp. Fuji, Jonah Gold, and Granny Smith are other good options. Avoid varieties like Mcintosh apples, which break down too much and get watery with cooking.
Try and resist the urge to peek inside the slow cooker while the dish is cooking. Each time the lid is taken off, the internal temperature drops 10 to 15 degrees, and the cooking process is slowed down by about 30 minutes.
You can store the apple crisp in the fridge for up to 5 days. Leftovers are delicious the next day for breakfast topped with yogurt.
The crisp can be frozen for up to 3 months. The crisp topping can also be made ahead of time and frozen uncooked.
This recipe can be made gluten free by using certified gluten-free oats and swapping out the flour for a gluten-free baking blend.
This recipe can be made vegan by swapping out the lactose-free butter for coconut oil.

Slow Cooker Apple Crisp

Course Dessert

Cuisine American

Keyword apples, dessert, entertaining, gluten free, holiday, vegan

Prep Time 20 minutes

Cook Time 2 hours 30 minutes

Total Time 2 hours 50 minutes

Servings

Calories 211kcal

Author The Foodie Physician

Equipment

Slow cooker

Ingredients

6 large or 8 medium apples, sliced ¼-inch thick (8 cups)
1 tablespoon lemon juice
1/3 cup packed brown sugar
2 tablespoons cornstarch
2 teaspoons cinnamon
¼ teaspoon nutmeg
Pinch of salt

Topping:

1 cup old-fashioned oats (can use certified gluten-free oats)
½ cup flour
¼ cup packed brown sugar
½ teaspoon cinnamon
Pinch of salt
5 tablespoons melted lactose-free butter (substitute coconut oil if vegan)

Instructions

Coat the insert of a 6-quart or larger slow cooker with cooking spray.
Add the apple slices, lemon juice, brown sugar, cornstarch, cinnamon, nutmeg and salt. Stir to combine well. Spread the apples out in an even layer.
To make the topping, stir the oats, flour, brown sugar, cinnamon, and salt together in a medium bowl. Pour in the melted butter or coconut oil and stir until all the ingredients are coated and the mixture is wet and crumbly. Sprinkle the topping evenly over the apples.
Place a dish towel on top of the slow cooker, making sure it does not sag down onto the crisp. Place the lid on top of the towel. This towel will help soak up the condensation that forms under the lid, keeping the crisp topping from getting soggy.
Cook on high for 2 ½- 3 ½ hours or on low for 6-8 hours, until the apples are soft. Remove the lid and towel and serve the crisp hot. Top with a scoop of dairy-free ice cream or sorbet, if desired.

Nutrition

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Sheet Pan Miso Chicken

2021-12-15T03:32:15Z

My Sheet Pan Miso Chicken is a quick and easy one-pan dinner that’s delicious and nutritious. Tender, juicy chicken thighs are coated in a flavorful miso sauce and roasted to crispy, golden perfection with colorful vegetables. It’s a complete meal that comes together on one sheet pan — easy to make, easy to clean up!

Sponsored by and developed in part with support from Ferring Pharmaceuticals.

I’m a big believer in one-pan meals. We all lead busy lives and around the holidays, things can be especially hectic. As a mom, I know that sometimes it’s a struggle to get meals on the table fast. The next time you need a quick and nutritious meal to turn to, think of sheet pan meals like this Sheet Pan Miso Chicken. All you need is chicken, some veggies and a sheet pan and you’re all set! It’s easy enough to make as a weeknight meal and elegant enough to serve at the holidays.

Sheet Pan Meals

I love sheet pan meals because they’re so easy. Simply put all your ingredients on a sheet pan, pop it in the oven, and dinner is set! No messy pots and pans. Easy to make, easy to clean up!

Sheet pan meals are also endlessly customizable. You can use whatever ingredients you have in your fridge. Just be sure to use proteins and vegetables with similar cooking times so that everything is done at the same time. If you’re looking for some ideas, try my Sheet Pan Salmon with Sweet Chili Sauce.

The Holidays and C. Diff

Many of us look forward to the holiday season as a time to relax, spend time with family and friends, and enjoy good food. But for those suffering from C. diff infection, the holidays can also be a difficult time as they struggle to find foods they can enjoy.

C. diff is a highly contagious infection caused by bacteria that take hold deep inside your gut. The most common symptoms include nausea, abdominal cramping, bloating, and diarrhea. People experiencing C. diff may lose their appetite or fear that food will trigger their symptoms. However, good nutrition is crucial for recovery.

Good nutrition is also important to support gut health. C. diff infection occurs when bad bacteria outgrow the good bacteria in the gut. Having a healthy balance of good vs. bad bacteria is crucial not just for your digestive health but also for your immunity and your overall health.

Be sure to talk to your doctor about what you can eat during and after a C. diff infection. My Sheet Pan Miso Chicken is a quick and easy dish that’s perfect for the holidays and is filled with gut-friendly ingredients. It’s also an easy alternative to making a whole roast chicken or turkey for the holidays. This year, many of us may not be having large holiday gatherings and the great thing about this recipe is that you can cook just as many chicken thighs as you need.

Ingredients for Sheet Pan Miso Chicken

White (shiro) miso paste– adds savory flavor
Sesame oil– adds a nutty flavor
Olive oil– coats the chicken and vegetables so that they brown nicely
Mirin– Japanese sweet rice wine
Rice vinegar– adds a nice tanginess
Agave, honey or maple syrup– adds a touch of sweetness
Chicken thighs – I use bone-in, skin-on chicken thighs for this dish because it yields the best, juiciest results. You can always take off the skin after cooking if you prefer.
Assorted vegetables– I use a combination of butternut squash, rainbow carrots, and parsnips

How to make Sheet Pan Miso Chicken

First, I marinate the chicken thighs in a flavorful mixture of Asian pantry staples like miso, sesame oil, mirin, and rice vinegar. The longer you marinate the chicken the better. But if you’re pressed for time, at least let it marinate while you prep your veggies.

My secret ingredient to infuse my chicken with flavor is miso paste. Miso paste is a Japanese fermented soybean paste that adds a burst of flavor to recipes. You can find it at Asian markets or specialty grocery stores. It comes in several different varieties including white, yellow, and red. In general, the darker the color, the more intense the flavor. It gives the chicken in this dish a rich, savory flavor. Combined with the sweetness of the mirin and agave and the acidity from the rice vinegar, it’s a perfect combination of flavors and a definite upgrade to plain baked chicken.

Miso paste is also an excellent gut-friendly ingredient because it’s rich in probiotics. Probiotics are the healthy bacteria that may help keep your gut microbiome in balance. Other examples of probiotic-rich fermented foods/drinks are sauerkraut, kefir, and kombucha.

While the chicken marinades, I peel and dice my veggies. To pair with the chicken thighs, I use a colorful combination of fall vegetables- butternut squash, rainbow carrots and parsnips. You could also use other root vegetables like beets, celery root or potatoes. These vegetables are all good choices if you’re suffering from a C. diff infection as they’re mild, low in insoluble fiber, and easy to digest. Cooking them until soft will make them even easier to digest. Toss the veggies with a little olive oil, salt and pepper and get them on a sheet pan. Then, simply nestle the chicken in the vegetables and pop it in the oven.

As the chicken cooks, the skin crisps up and the juices baste the vegetables, infusing them with their rich flavor. It’s so good! At the end, I turn the broiler on for a couple of minutes to get the skin nice and crispy. Be careful and keep an eye on it so it doesn’t burn.

You can take the sheet pan straight to the dinner table and serve it right from there. It’s pretty much a full meal but if you like, you can also make some rice, quinoa or egg noodles on the side.

Chef’s Tips

When making sheet pan meals, choose proteins and veggies that have similar cooking times so nothing gets overcooked. For example, if you’re making shrimp or fish, which cook quickly, choose vegetables that cook quickly as well like asparagus or zucchini. Don’t choose something like potatoes, which take longer to cook.
Whatever vegetables you use in this recipe, try to cut them all around the same size. This way they’ll have the same cooking time.
I like using bone-in, skin-on chicken thighs because the chicken stays juicy and tender as it cooks.
If you are suffering from C. diff infection, you can use boneless skinless chicken thighs in this recipe, to avoid the fat. The cooking time will be shorter, around 25 minutes.
How do you know when the chicken is cooked? The most accurate way is to use a kitchen thermometer and check to make sure the internal temperature is 165°F. The meat should no longer be pink when you cut into it.

To learn more about C. diff, go to the Ferring Microbiome website.

More Sheet Pan and One Pot Meals:

Sheet Pan Miso Chicken

My Sheet Pan MisoChicken is a quick and easy one-pan dinner that’s delicious and nutritious.Tender, juicy chicken thighs are coated in a flavorful miso sauce and roasted to crispy, golden perfection with colorful vegetables. It’s a complete meal that comes together on one sheet pan — easy to make, easy to clean up!

Course Entree, Main Course

Cuisine American, Asian

Keyword chicken, gluten free, gut-friendly, holiday

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Servings

Calories 450kcal

Author The Foodie Physician

Equipment

Sheet pan

Ingredients

2 tablespoons white miso paste
1 tablespoon sesame oil
2 tablespoons olive oil, divided use
1 tablespoon mirin
1 teaspoon unseasoned rice vinegar
1 teaspoon agave, honey or maple syrup
6 bone-in, skin-on chicken thighs
12 ounces diced butternut squash (about 2 cups)
3 parsnips, peeled and diced (about 1 cup)
3 carrots, peeled and diced (about 1 cup)
Kosher salt and black pepper

Instructions

Preheat oven to 400°F.
Whisk the miso paste, sesame oil, 1 tablespoon olive oil, mirin, rice vinegar, and agave together in a large bowl. Add the chicken and turn to coat all the pieces. Let the chicken marinate while you prepare the vegetables (or longer if you have time).
Toss the vegetables on a sheet pan with 1 tablespoon olive oil. Season the vegetables with salt and pepper.
Nestle the chicken thighs on the sheet pan amidst the vegetables. Bake 30-35 minutes until the skin is golden brown and the internal temperature of the meat is 165°F.
If desired, put the sheet pan under the broiler for a minute or two at the end to brown the skin more. Serve.

Nutrition

The post Sheet Pan Miso Chicken appeared first on The Foodie Physician.

Roasted Butternut Squash Salad

2021-12-04T22:43:38Z

My Roasted Butternut Squash Salad is a delicious, colorful salad featuring fall ingredients tossed with a sweet maple Dijon vinaigrette. It’s the perfect addition to your holiday table!

My Roasted Butternut Squash Salad is a tasty salad that features fresh greens tossed with sweet butternut squash, dried cranberries, and toasted pecans. It’s all coated with a sweet maple dijon vinaigrette and topped with creamy goat cheese. Yum! It has a delicious blend of colors, flavors and textures and is the kind of dish that will make anyone a salad lover! It’s also a welcome change in the midst of holiday season, which is typically a time of overindulgence.

This salad also makes a nice addition to your holiday menu. Although salad may not be the first thing you think of when planning a holiday dinner, it’s always a good idea to include some lighter fare to balance out the heavier dishes.

The star of this dish is butternut squash, one of my favorite fall ingredients. It’s so versatile! I use it in so many dishes including soup, flatbread, pasta, and chili. It’s also a nutritional superstar and is packed with vitamins, minerals and fiber. Want to learn more? Read this post on the nutritional benefits of butternut squash.

Ingredients

SALAD:
- Butternut squash– you can buy a whole squash and peel and chop it yourself or take some help from the grocery store and buy a container of peeled, chopped squash
- Thyme– to season the squash; you can use fresh or dried
- Olive Oil– coats the squash as it roasts in the oven
- Salad Greens– I like to use a 50:50 mixture of baby spinach and spring greens but you can use whatever type of greens you like
- Dried Cranberries– add a pop of sweetness and color
- Pecans– add a delightful crunch
- Goat Cheese– adds a creamy texture and tangy flavor that complements the sweet butternut squash and dried cranberries

MAPLE DIJON VINAIGRETTE:
- Olive Oil– the base of the vinaigrette
- Apple Cider Vinegar– adds acidity with a hint of apple flavor
- Dijon Mustard– an emulsifying agent that holds the vinaigrette together and adds flavor
- Maple Syrup– sweetens the vinaigrette and adds richness

How To Make Roasted Butternut Squash Salad

Toss the butternut squash with olive oil and thyme and spread it out on a sheet pan. Be sure to arrange the squash in a single layer so that it browns nicely in the oven.
Roast the squash in the oven at 400°F until tender.
While the squash is roasting, make the Maple Dijon Vinaigrette. Whisk apple cider vinegar, Dijon mustard, maple syrup and olive oil together in a small bowl. Alternatively, place them in a mason jar, close the lid, and shake until combined. Season the vinaigrette with a pinch of salt and pepper.
Place the salad greens, roasted butternut squash, dried cranberries, and pecans in a large salad bowl. Add the Maple Dijon Vinaigrette and toss to combine. Crumble goat cheese on top.
Devour!

Roasted Butternut Squash Salad

My Roasted Butternut Squash Salad is a delicious, colorful salad featuring fall ingredients tossed with a sweet maple Dijon vinaigrette. It's the perfect addition to your holiday table.

Course Salad

Cuisine American

Keyword fall recipes, healthy recipes, holiday, salad

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings

Calories 223kcal

Author The Foodie Physician

Equipment

Sheet pan

Ingredients

3 cups diced butternut squash (cut into 3/4-inch cubes)
1 teaspoon fresh thyme leaves, chopped (or 1/4 teaspoon dried thyme)
2 tablespoons plus 2 teaspoons extra virgin olive oil, divided use
Kosher salt and black pepper
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
½ teaspoon Dijon mustard
1 container (5 ounces) 50/50 mix salad greens (spinach and spring greens)
¼ cup pecans, toasted
¼ cup dried cranberries
1 ounce goat cheese, crumbled

US Customary - Metric

Instructions

Preheat oven to 400°F.
Toss the butternut squash with the thyme and 2 teaspoons olive oil on a baking sheet. Season the squash with salt and pepper and spread the cubes out in a single later. Roast in the oven until squash is browned and tender, about 30 minutes. Remove from oven.
Meanwhile, whisk the vinegar, maple syrup, mustard and remaining 2 tablespoons olive oil together in a small bowl. Season the vinaigrette with salt and pepper.
Place the salad greens in a large bowl and toss with the dressing. Arrange the roasted squash, pecans, cranberries and goat cheese on top. Enjoy!

Nutrition

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Miso Roasted Rainbow Carrots

2021-11-24T23:49:21Z

Miso Roasted Rainbow Carrots is a colorful, delicious dish that’s perfect for the holidays. It’s packed with nutritious ingredients and is so easy to make. I like to serve these carrots with a tangy Greek yogurt sauce and chopped cilantro for the perfect finishing touch!

Sponsored by and developed in part with support from Ferring Pharmaceuticals.

Are you looking for some recipe ideas for your Thanksgiving table? This year I’m hosting Thanksgiving dinner at my house, so I’ve been planning the menu for weeks. I always like to make sure that I have a wide variety of dishes to suit everyone’s tastes. And although the turkey usually gets most of the attention at Thanksgiving, I’ve always been more interested in the side dishes. The sides are where you can express your creativity!

My Miso Roasted Rainbow Carrots are the perfect side dish for your holiday table. They’re elegant, colorful, delicious, and easy to make. Plus, they’re packed with nutritious, gut-friendly ingredients.

What is C. diff?

C. diff is a highly contagious infection caused by bacteria that take hold deep inside your gut. Symptoms include nausea, abdominal cramping, bloating, and diarrhea. People experiencing C. diff often lose their appetite or fear that food will trigger their symptoms. However good nutrition is crucial for recovery. For example, it’s important to stay hydrated and replace critical electrolytes that might be lost during infection like potassium, calcium, and magnesium.

Gut-Friendly Diet

Good nutrition also helps support gut health. C. diff infection occurs when bad bacteria outgrow the good bacteria in the gut. Having a healthy balance of good vs. bad bacteria is crucial not just for your digestive health, but also for your immunity and your overall health. Be sure to talk to your doctor about what you can eat during and after a C. diff infection.

The good news is that there are many delicious foods that you can still enjoy during the holiday season. My Miso Roasted Rainbow Carrots are a great example.

Some high-fiber fruits and vegetables may exacerbate symptoms like abdominal pain and diarrhea during C. diff infection. Carrots, on the other hand, are mild, low in fiber, and easy to digest. Cooking them until soft makes them even easier to digest.

How to Make Miso Roasted Rainbow Carrots

To make this dish, first I coat the carrots in a sauce made with miso paste and then I roast them in the oven. Miso is a fermented soybean paste that’s rich in probiotics. Probiotics are the healthy bacteria that help support your gut microbiome. Miso paste has a nice, rich taste that adds a burst of flavor to recipes. Other examples of probiotic-rich fermented foods/drinks are sauerkraut, kefir, and kombucha.

To serve on the side with the carrots, I make a simple Greek yogurt sauce. Greek yogurt is another excellent source of gut-friendly probiotics. The sauce has a nice tangy flavor that compliments the sweetness of the carrots. For the perfect finishing touch and a pop of color, I garnish the dish with chopped cilantro.

Simple, elegant, delicious, and packed with nutritious, gut-friendly ingredients. It’s the perfect holiday dish. Happy Thanksgiving!

To learn more about C. diff, go to the Ferring Microbiome website.

More Gut-Friendly Dishes

Miso Roasted Rainbow Carrots

Course Side Dish

Cuisine American, Asian

Keyword carrots, gut-friendly, holiday, vegetarian

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings

Author The Foodie Physician

Ingredients

Yogurt Sauce

½ cup plain Greek yogurt
1 tablespoon white miso paste
1 teaspoon honey or agave
½ teaspoon reduced sodium soy sauce (tamari if gluten free)
2 teaspoons rice vinegar

Miso Roasted Carrots

2 bunches rainbow carrots washed, peeled and stems trimmed
2 tablespoons neutral-flavored oil like safflower or vegetable oil
1 ½ tablespoons white miso paste
1 tablespoon honey, agave or maple syrup
1 tablespoon rice vinegar
1 teaspoon reduced sodium soy sauce (or tamari)
Optional garnish: chopped cilantro

Instructions

Preheat the oven to 400°F.
To make the yogurt sauce, whisk the Greek yogurt, miso paste, honey, soy sauce, and rice vinegar together in a bowl. Set aside.
Line 2 sheet pans with parchment paper. Spread the carrots out on the sheet pans in a single layer. If any of the carrots are very large, slice them in half lengthwise.
Whisk the oil, miso paste, honey, rice vinegar, and soy sauce together in a bowl until smooth. Reserve a small amount of the sauce to pour on the carrots after they’re done cooking. Pour the rest of the sauce on the carrots and toss to coat them evenly.
Roast carrots in the oven 25-30 minutes until caramelized and softened, turning them halfway through. Remove the carrots from the oven and pour the remaining sauce on them. Toss to combine.
Arrange the carrots on a serving platter and drizzle some yogurt sauce on top. Garnish with cilantro.

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Turkey and Cranberry Panini

2021-11-24T05:38:59Z

These delicious Turkey and Cranberry Panini are nice and toasty on the outside and warm and melty on the inside. They’re utterly irresistible and are the perfect vehicle to use up your leftover Thanksgiving turkey.

Like so many people, I really love Thanksgiving leftovers! Maybe it has something to do with the fact that all of the work is done and I can finally just sit back, relax and enjoy the food. When I’m hosting Thanksgiving, I usually have a ton of leftovers. I love repurposing those leftovers into other tasty dishes over the next few days. These Turkey and Cranberry Panini are one of my favorite post-holiday dishes. They’re the perfect vehicle to use up some of those yummy Thanksgiving leftovers. And if you don’t have leftover turkey, no worries! You can make this tasty sandwich with deli turkey or rotisserie chicken too.

What are Panini?

Panini are toasted Italian sandwiches. They’re like the Italian version of grilled cheese but with the addition of other delicious ingredients besides just bread and cheese. “Panini” is plural, while “panino” refers to a single sandwich. Panini are typically made by layering meat, vegetables, and cheese between two pieces of Italian bread. The sandwiches are then toasted on a panini press, which has two heated plates. This gives them their characteristic grill marks. Panini are nice and toasty on the outside and warm and melty on the inside. They’re utterly irresistible!

Turkey and Cranberry Panini

My Turkey and Cranberry Panini are so easy to make and are perfect for using up your Thanksgiving leftovers. They have a mixture of savory and sweet flavors from the turkey and cranberry sauce. I like to use Muenster cheese in these panini because it has a mild flavor and melts well. But you can substitute any good melting cheese. Fontina, Brie or Provolone would all work well here. I also spread some honey mustard on the bread, which adds a bright pop of flavor. A handful of baby spinach adds color and a boost of nutrients to the panini. As the sandwich heats up, the cheese melts and the ingredients all meld together. It’s ooey, gooey deliciousness!

Turkey and Cranberry Panini Ingredients

Bread– Ciabatta is classic but you can use other types of thick-sliced bread. You just want to make sure that it’s a sturdy bread (like focaccia or a baguette) that will stand up to grilling.
Turkey breast– Thanksgiving leftovers are perfect for this! If you don’t have leftover turkey, you can buy turkey breast from the deli counter of your grocery store. Just ask for “dinner cut” slices, which are 1/4-inch thick. You want nice thick slices for these panini. You can also use rotisserie chicken breast if you prefer.
Cheese– I use Muenster cheese but any good melting cheese would work here. Fontina, Provolone, and Brie are all good options.
Cranberry sauce– I just use the good old fashioned canned stuff. I prefer the whole cranberry sauce rather than cranberry jelly.
Baby spinach– a handful of spinach adds a pop of color and nutrients!
Honey mustard- a bit of acid from the honey mustard complements the sweet and savory flavors in these panini
Olive oil– you just need a little bit to brush on the sandwiches before you toast them

Tips for Making Perfect Panini

Get the grill nice and hot before adding your panini. This will help ensure beautiful grill marks.
Brush the outside of the bread with olive oil before toasting so the bread get nice and crispy.
Keep wet ingredients in the center of the sandwich. If you’re using wet ingredients like tomatoes, sandwich them in between layers of cheese and meat. This will keep them away from the bread and prevent it from getting soggy.
If you don’t have a panini press, no worries! You can toast the sandwiches on a grill pan or in a skillet instead. Simply place the panini in the pan and then place a heavy skillet (or a skillet weighed down with a couple of cans) on top to press it down. This will create the same effect as a panini press. If you have a waffle maker, you can make the panini on that.

Now that you have all my tips for making the perfect panini, try my tasty Turkey and Cranberry Panini. Crispy on the outside and warm and melty on the inside with plenty of ooey, gooey cheese. Thanksgiving leftovers never tasted so good!

More Tasty Sandwiches:

Grilled Cheese with Avocado Pesto

Curried Chicken Salad Sandwiches

Slow Cooker Pulled Chicken Sandwiches

Edamame Falafel Sandwiches

New England Lobster RollsChicken Salad with a Twist

Greek Meatballs Pita Sandwiches

Turkey and Cranberry Panini

These delicious Turkey and Cranberry Panini are nice and toasty on the outside and warm and melty on the inside. They're utterly irresistible and are the perfect vehicle to use up your leftover Thanksgiving turkey.

Course Entree

Cuisine American

Keyword ground turkey, leftovers, panini, sandwiches, Thanksgiving

Prep Time 10 minutes

Cook Time 5 minutes

Total Time 15 minutes

Servings

Calories 404kcal

Author The Foodie Physician

Equipment

Ingredients

2 slices ciabatta or other sturdy bread like focaccia or a baguette
2 slices Muenster, Fontina, Provolone or other good melting cheese
2.5 ounces leftover sliced turkey or chicken breast
2 tablespoons whole cranberry sauce
¼ cup baby spinach leaves
2 teaspoons honey mustard
1 teaspoon olive oil

US Customary – Metric

Instructions

Place one slice of bread on a cutting board and top with one slice of cheese. Arrange the turkey slices on top of the cheese and then top with the cranberry sauce and spinach. Put another slice of cheese on top. Spread the honey mustard on the second slice of bread and close the sandwich.
Heat a Panini press or a grill pan or skillet over medium heat. Brush the outside of the panino with olive oil on both sides and place it on the Panini press. Close the press and cook for 3-5 minutes until the bread is toasted and the cheese melts. If you don’t have a Panini press, place the panino on a grill pan or skillet and place another skillet weighted with a couple of cans on top. After 1-2 minutes, remove the skillet, flip the panino over and repeat the process on the second side.
Cut in half and serve hot.

Nutrition

The post Turkey and Cranberry Panini appeared first on The Foodie Physician.

Gut-Friendly Thanksgiving Menu

2021-11-19T05:51:31Z

This post was sponsored by and developed in part with support from Ferring Pharmaceuticals.

The holidays are a festive time for most people, filled with family, fun, and plenty of food. But for people with C. diff infection, the holidays can also be a stressful time. C. diff is an infection caused by the bacteria Clostridioides difficile. Symptoms of C. diff infection include diarrhea, nausea, and stomach pain or cramps. Many people experiencing C. diff lose their appetite or fear that food will trigger their symptoms. This can make the holidays a challenging time as so many gatherings are focused on food.

As an ER doctor, I see patients with C. diff infections quite often. So I’m happy to be teaming up with Ferring Pharmaceuticals to help bring awareness about this infection during C. diff Awareness Month.

**Who is susceptible to C. diff?**

Certain populations are especially vulnerable to this infection, including those who recently took antibiotics, those who were recently hospitalized or in a long-term facility, those who are immunocompromised, and the elderly. C. diff is a very contagious infection, and it can have serious health consequences. People can also get a relapse of the infection weeks later. This is called recurrent C. diff.

**How does C. diff infection occur?**

Infection occurs when the C. diff bacteria takes hold inside your intestinal tract and wreaks havoc in your gut. This happens when there’s an imbalance in your gut microbiome. The gut microbiome is a collection of trillions of microorganisms that reside in your intestines. Not only are these microorganisms important for maintaining gut health, they’re also important for your immunity, your mood, and your overall health. There are good and bad bacteria, and having a healthy population of good bacteria helps keep the bad ones at bay. When your microbiome is out of balance, it can adversely affect your immune system and make you more susceptible to infections and diseases, such as C. diff.

Gut-friendly Thanksgiving Menu

If you or someone you know is suffering from C. diff infection, you can still enjoy the holiday season! Many traditional holiday dishes are loaded with heavy ingredients that can worsen C. diff symptoms, like diarrhea. But the good news is that there are plenty of healthy substitutions you can make that will still allow you to participate in your holiday traditions. Here are some ideas for your holiday menu with gut-friendly Thanksgiving ingredient suggestions and substitutions. Of course, you should always consult your doctor about what foods you can and cannot eat during and after C. diff infection.

Gut-friendly Thanksgiving Appetizers:

Skip the traditional cheese-heavy appetizers, like cheese platters and baked brie. Many people with C. diff infection also have lactose intolerance, making dairy products difficult to digest. This causes unpleasant symptoms like abdominal cramping, bloating and diarrhea. Certain hard cheeses may be easier to digest because most of the lactose is eliminated when the cheese is being made. These include parmesan, Swiss, and cheddar. You may be able to tolerate small amounts of these cheeses.
Skip the crudité (raw vegetable) platters and bowls of nuts. Although these are healthy foods, they are high in insoluble fiber and gas-producing compounds and can exacerbate symptoms of C. diff. Cruciferous vegetables like broccoli and cauliflower can especially cause bloating, cramping, and gas. You can significantly decrease this effect by cooking the vegetables.
Put soup on your menu instead! Squash is abundant this time of year and is easy to digest. Plus, it’s packed with vitamins and minerals that are beneficial for your health. Try making pumpkin soup from fresh or canned pumpkin or make my delicious Orange-Scented Butternut Squash Soup.
Deviled eggs are another good appetizer option. Eggs are a rich source of protein and are easy to digest. My Roasted Red Pepper Hummus Deviled Eggs are simple to make and very festive. I replace mayonnaise, which is typically used in deviled eggs, with nutritious hummus.

Gut-friendly Thanksgiving Main Course:

If you’re a fan of turkey, the good news is that you can still enjoy roast turkey on the big day. However, you must be careful to avoid too much oil and grease, which can worsen diarrhea. This may mean skipping or limiting the amount of gravy, which is typically made with the turkey drippings and fat.
For smaller gatherings, you can make roast chicken instead of turkey. My Sheet Pan Roast Chicken and Potatoes is a simple, easy dish that you can make on one sheet pan. Easy to make, easier to clean up!

Gut-friendly Thanksgiving Side Dishes:

Stuffing is a classic Thanksgiving side dish, but it can be very rich. Try substituting a rice dish instead, like rice pilaf. You can stir in your favorite steamed vegetables for extra color and flavor.
Mashed Potatoes- potatoes are starchy, easily digestible vegetables that are a good choice when you have C. diff infection. However, mashed potatoes typically have a lot of butter and cream, which may worsen C. diff symptoms. Try substituting lactose-free milk or nondairy milk alternatives like almond milk, oat milk or rice milk in your mashed potatoes. For extra flavor, you can stir in some miso paste, which will also add gut-friendly probiotics. Instead of mashed potatoes, you can make baked potatoes or sweet potatoes. They’re especially quick and easy to make in the air fryer. Try my Air Fryer Sweet Potatoes.
Brussel sprouts are often on holiday menus, but as with other cruciferous vegetables, they can worsen C. diff symptoms and cause bloating and gas. Instead, you can enjoy non-cruciferous vegetables like carrots, beets or squash. You can roast vegetables in the oven or steam them, which uses less oil. My Maple Glazed Acorn Squash is easy to make and delicious.
Green bean casserole and creamed spinach are classic Thanksgiving side dishes which have heavy ingredients like cream that may worsen C. diff symptoms. Instead, make steamed green beans, which will be easier to digest. Or make creamed spinach but use probiotic-rich Greek yogurt instead of cream. Try my Healthy Creamed Spinach Gratin.

Gut-friendly Thanksgiving Dessert:

Instead of rich pies, try some lighter options for dessert. Bananas are easy to digest and can help control diarrhea, so why not make banana bread? Everyone loves banana bread! Try my Banana Flax Bread, which is packed with nutritious ingredients like bananas, Greek yogurt, and flaxseed.
Instead of apple pie, make an apple crisp. Peel the apples first to remove a lot of the insoluble fiber and make them easier to digest. Then cook the apples well in the oven or slow cooker to soften them up and then top them off with a crumbly oat topping.
Avoid whipped cream and ice cream. Instead, try sorbet, which is made with water and fruit and contains no dairy.

Gut-friendly Thanksgiving Drinks:

It’s very important to stay hydrated when you have C. diff, especially if you’re experiencing diarrhea. You should avoid too much caffeine as it irritates the intestinal tract and can worsen dehydration. So, skip the coffee drinks at the end of your Thanksgiving dinner. Instead, try my Mulled Apple Cider. You can also enjoy a cup of herbal tea like chamomile or ginger tea, which have no caffeine. Ginger also has soothing effects on the intestinal tract and can alleviate symptoms like nausea.

I hope you have a wonderful Thanksgiving! For more information on C. diff infection and patient resources, head over to the Ferring Pharmaceuticals site.

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The post Gut-Friendly Thanksgiving Menu appeared first on The Foodie Physician.

Healthy Sweet Potato Casserole

2021-11-18T00:35:15Z

My Healthy Sweet Potato Casserole is a lightened up version of a classic Thanksgiving side dish. You won’t miss the marshmallow topping in this dish! Creamy, fluffy sweet potatoes are baked to perfection and topped with a crumbly oatmeal pecan streusel. This dish can easily be made vegan and gluten free too!

Sweet potato casserole is one of those classic Thanksgiving side dishes. It’s always a staple at my holiday table. It’s the one dish that my husband Pete makes every year. He usually follows a certain Food Network chef’s recipe but it’s not exactly the healthiest recipe around. With a full cup of sugar in the filling and another cup of sugar in the topping along with ¾ stick of butter, it’s a calorie bomb!

This year I’m taking over sweet potato duty with my lightened up casserole. My Healthy Sweet Potato Casserole has less calories, fat, and sugar but still tastes decadent and is sure to be a crowd favorite. Say goodbye to the sticky, sweet marshmallow topping we all grew up eating. My version has a delicious, crumbly oatmeal pecan streusel topping that lets the natural sweetness of the sweet potatoes shine through. Once you try it, you’ll never go back!

Why This Sweet Potato Casserole is Healthier

Most sweet potato casseroles have a lot of butter and heavy cream in the filling. My version has no butter or cream. I just use some milk to keep the filling moist and an egg to bind it together.
Traditional recipes use a LOT of sugar in the filling. My version uses maple syrup, a natural sweetener. I only use ¼ cup for the entire dish. Roasting the sweet potatoes brings out their natural sweetness so less added sugar is needed.
I skip the marshmallow topping. Instead, I top the casserole with an irresistible crumbly oatmeal streusel made with whole grain oats and white whole wheat flour. Chopped pecans add a nice crunch along with healthy fats, fiber, vitamins, and minerals.

Ingredients for Healthy Sweet Potato Casserole

Filling:

Sweet potatoes
Egg
Maple syrup
Milk
Vanilla extract
Spices- cinnamon, nutmeg, allspice, salt

Topping:

Rolled oats
Flour (I use white whole wheat flour or whole wheat pastry flour)
Pecans
Brown sugar
Butter or coconut oil

How to make Healthy Sweet Potato Casserole

Cook the sweet potatoes– I prefer to bake them in the oven or even cook them in the air fryer. Check out my Air Fryer Sweet Potatoes.
Make the filling– Using a hand mixer, mix the cooked sweet potato in a bowl with an egg, maple syrup, milk, vanilla, cinnamon, nutmeg, allspice, and a pinch of salt. Pour the sweet potato mixture into a baking dish and smooth out the top.
Make the topping– Mix rolled oats, flour, pecans, brown sugar, and melted butter or coconut oil together in a bowl. Scatter the topping over the sweet potatoes.
Bake– Bake in the oven for 30 minutes until filling is hot and topping is golden brown.

FAQs

How can you cook the sweet potatoes?

You can cook the sweet potatoes for this casserole a number of ways. I prefer to bake them in the oven or cook them in the air fryer because they develop a richer flavor. However, you can also cook them in the microwave or steam them in a steamer basket on the stove.

Can you make this dish vegan?

Yes, you can easily make this dish vegan! Just use coconut oil instead of butter in the topping. In the filling, use a nondairy milk like almond milk or oat milk. Instead of an egg, use a flax egg. To make a flax egg, mix 1 tablespoon ground flaxseed with 3 tablespoons water. Let it sit for 5 minutes then use it in the recipe as a substitute for 1 egg.

Can you make this dish gluten free?

Yes, you can easily make this dish gluten free! Just use certified gluten-free oats and gluten-free flour (such as almond flour or a gluten-free flour blend) in the topping.

Can you make this dish ahead of time?

Yes, you can make this dish ahead of time. You can cook the sweet potatoes ahead of time and refrigerate them until you’re ready to make the rest of the casserole. You can also prepare the whole casserole ahead of time. Refrigerate the filling and the topping separately. Then, when you’re ready to eat the dish, spread the filling on top of the filling and bake it.

Try These Other Thanksgiving Recipes:

Air Fryer Sweet Potatoes

Miso Roasted Brussels Sprouts

Mashed Potatoes with Caramelized Onions and Goat Cheese

Maple Glazed Acorn Squash

Roasted Red Pepper Hummus Deviled Eggs

Roasted Butternut Squash Salad with Maple Dijon Vinaigrette

Blueberry Brie Bites

Watch the Video and See the recipe card below for details on how to make my Healthy Sweet Potato Casserole. Enjoy!

Healthy Sweet Potato Casserole

My Healthy Sweet Potato Casserole is a lightened up version of a classic Thanksgiving side dish. You won't miss the marshmallow topping in this version! Creamy, fluffy sweet potatoes are baked to perfection and topped with a crumbly oatmeal pecan streusel. This dish can easily be made vegan and gluten free too!

Course Side Dish

Cuisine American

Keyword holiday, side dish, sweet potatoes, Thanksgiving

Prep Time 15 minutes

Cook Time 1 hour 15 minutes

Total Time 1 hour 30 minutes

Servings

Calories 244kcal

Author The Foodie Physician

Equipment

Ingredients

Sweet Potatoes:
3 ½ pounds sweet potatoes (about 6 medium)
1 large egg or flax egg
¼ cup maple syrup
¾ cup milk, any type (can use dairy-free milk like almond or oat milk)
1 tablespoons vanilla
1 teaspoon cinnamon
¼ teaspoon nutmeg
1/8 teaspoon allspice
¼ teaspoon kosher salt
Topping:
¼ cup rolled oats (can use certified gluten-free oats)
¼ cup white whole wheat flour or whole wheat pastry flour (can use gluten-free flour)
¼ cup chopped pecans
2 tablespoons brown sugar
2 tablespoons melted butter or coconut oil

Instructions

Bake the sweet potatoes in the oven at 400F for 40-45 minutes until soft. Scoop out the flesh into a large mixing bowl. Lower the oven to 350°F.
Add the other ingredients and mix with a hand mixer until smooth. Pour into baking dish. Smooth out the top.
Mix topping ingredients together in bowl and stir in the melted butter with a fork. Scatter topping over the sweet potatoes.
Bake 30 minutes until filling is hot and topping is browned. Let cool 10 minutes before serving.

Video

Notes

To make this recipe vegan, use coconut oil instead of butter in the topping. In the filling, use a nondairy milk like almond milk or oat milk. Instead of an egg, use a flax egg. To make a flax egg, mix 1 tablespoon ground flaxseed with 3 tablespoons water. Let it sit for 5 minutes then use it in the recipe as a substitute for 1 egg.
To make this recipe gluten free, use certified gluten-free oats and gluten-free flour (such as almond flour or a gluten-free flour blend) in the topping.

Nutrition

The post Healthy Sweet Potato Casserole appeared first on The Foodie Physician.

The Best Vegetarian Thanksgiving Recipes

2021-11-16T03:40:55Z

If you’re looking for vegetarian Thanksgiving recipes, you’ve come to the right place! I’ve assembled a collection of my best meatless dishes for your holiday table.

Can you believe that Thanksgiving is just around the corner? I’m hosting Thanksgiving at my house this year and I always start planning my menu in advance. I like to plan a diverse menu with a wide variety of dishes. I always keep some traditional favorites on the menu but I also like to mix things up and add some new dishes every year. It’s also important to have some make-ahead dishes on the menu that can be prepped in advance. That way I’m not trying to cook everything at the last minute on the big day.

This year I have some vegetarian friends and family coming over so I have to make sure that I’ve got plenty of meat-free options. The good news is that besides the turkey, almost everything else on my menu is meatless. If you set out a good variety of appetizers, side dishes, and desserts, no one will even miss the turkey! I’ve assembled a collection of my very best vegetarian Thanksgiving recipes for your holiday table below. I hope you try some of them out. Happy Thanksgiving!

Appetizers

Cheesy Sweet Potato Coins with Chipotle Crema

Nutrient-packed sweet potatoes are sliced into coins, roasted in the oven and topped with melted cheddar cheese and chipotle crema. They’re the perfect, healthy finger food for entertaining.

Get This Recipe!

Roasted Red Pepper Hummus Deviled Eggs

Serve a platter of my festive Roasted Red Pepper Hummus Deviled Eggs at your holiday gathering and watch them be devoured! These deviled eggs are healthier than traditional deviled eggs and substitute mayonnaise with hummus. They can be made ahead so they're perfect for entertaining.

Get This Recipe!

Roasted Butternut Squash Salad

My Roasted Butternut Squash Salad is a delicious, colorful salad featuring fall ingredients tossed with a sweet maple Dijon vinaigrette. It's the perfect addition to your holiday table.

Get This Recipe!

Apple Cranberry Naan Crostini

Crispy pieces of naan are topped with savory Brie cheese and a sweet apple cranberry compote. It's the perfect appetizer for holiday entertaining.

Get This Recipe!

Butternut Squash Flatbread with Sweet Pea Greens

Colorful, vibrant, and delicious, this nutritious, vegetarian flatbread is a feast for the senses.

Get This Recipe!

Blueberry Brie Bites

Little bites, little hassle, big flavor. These Blueberry Brie Bites are the perfect appetizer for the busy holiday season!

Get This Recipe!

Soups

Orange-Scented Butternut Squash Soup

My Orange-Scented Butternut Squash Soup is rich, creamy, and packed with nutrients like Vitamin C.

Get This Recipe!

Immunity-Boosting Carrot Turmeric Soup

A bowl of this comforting, brightly colored carrot turmeric soup will fill you up and give your immune system a boost!

Get This Recipe!

Chipotle Sweet Potato Soup

Nutrient-packed sweet potatoes are pureed with smoky chipotles in adobo and creamy Greek yogurt in this comforting cold weather soup.

Get This Recipe!

Potatoes

Healthy Sweet Potato Casserole

Get This Recipe!

Mashed Potatoes with Caramelized Onions and Goat Cheese

These mashed potatoes are creamy and ethereal with a hint of tanginess from goat cheese. Caramelized onions are folded into the potatoes and piled on top before serving, threading their sweetness throughout the dish. It's the perfect addition to your Thanksgiving table.

Get This Recipe!

Air Fryer Sweet Potatoes

Once you try them, you’ll be hooked on these delicious Air Fryer Sweet Potatoes! Sweet potatoes are cooked until they’re crispy on the outside and fluffy on the inside. They’re the perfect nutritious side dish or snack.

Get This Recipe!

Twice Baked Sweet Potatoes

These Twice Baked Sweet Potatoes are the perfect healthy side dish for your Thanksgiving table. I use Greek yogurt in the filling to give them a soft, fluffy texture as well as a boost of protein. All of the flavors of a sweet potato casserole in an adorable, edible package!

Get This Recipe!

Hasselback Sweet Potatoes with Maple Syrup and Pecans

These Hasselback Sweet Potatoes have a crispy exterior and soft interior. The potatoes are cut into thin slices without cutting all the way through, and the slices are fanned out for a beautiful presentation. It's a simple and elegant side dish for your holiday table.

Get This Recipe!

More Vegetables

Miso Roasted Brussels Sprouts

My Miso Roasted Brussels Sprouts are coated with a salty sweet glaze and roasted in the oven until caramelized and tender.

Get This Recipe!

Maple Glazed Acorn Squash

My Maple Glazed Acorn Squash is roasted in the oven with simple ingredients to bring out its natural sweetness- it’s the perfect side dish for your holiday table.

Get This Recipe!

The Perfect Oven-Roasted Vegetables

My Perfect Oven-Roasted Vegetables are colorful, delicious and packed with nutrients.

Get This Recipe!

Stuffing/Grains

Naan Bread Pudding with Spinach and Caramelized Onions

My Naan Bread Pudding with Spinach and Caramelized Onions is a delicious, savory dish that will make a great addition to your holiday table. It's perfect for entertaining as it feeds a crowd and can be assembled ahead of time. Just pop it in the oven when your guests arrive and you're good to go!

Get This Recipe!

Harvest Rice Bowls

These colorful Harvest Rice Bowls are made with a nutritious wild rice blend, butternut squash, Brussels sprouts, dried cranberries and pecans. They're delicious and endlessly customizable!

Get This Recipe!

Quinoa with Roasted Vegetables

My Quinoa with Roasted Vegetables features colorful quinoa, a nutritional powerhouse. I toss the quinoa with sweet, caramelized roasted vegetables and a light balsamic vinaigrette. It's a simple and elegant dish that's packed with color and flavor!

Get This Recipe!

Beyond Burger Holiday Farro Bowls

This hearty vegetarian dish is packed with colorful, seasonal ingredients and is the perfect addition to your holiday table.

Get This Recipe!

Desserts

Apple Cranberry Crisp

Bursting with fresh, sweet apples and tart cranberries, this dessert is a guaranteed crowd pleaser!

Get This Recipe!

Baked Apple Cider Donuts

These delicious Baked Apple Cider Donuts are baked in the oven and dusted in cinnamon sugar- they’re the perfect fall treat!

Get This Recipe!

Wild Blueberry Galette

My Wild Blueberry Galette is the perfect simple and elegant dessert for your holiday table.

Get This Recipe!

Triple Berry Crumble

My delicious Triple Berry Crumble is bursting with juicy berries and topped with a crunchy streusel topping- it’s perfect for the holidays!

Get This Recipe!

The post The Best Vegetarian Thanksgiving Recipes appeared first on The Foodie Physician.

Air Fryer Sweet Potatoes

2022-01-02T05:20:58Z

What are Air Fryer Sweet Potatoes?

You may think the concept of frying sweet potatoes is a bit odd. Well, I’ll let you in on a little secret. Air fried sweet potatoes are pretty much the same thing as baked sweet potatoes except that they’re made in an air fryer instead of an oven. An air fryer is basically a small convection oven that sits on your countertop. So although air fryers have a catchy name with the word “fryer” in them, there’s no actual frying involved at all! Unlike frying, which is a cooking method that uses oil, with air frying, you use minimal or no oil. Rather, the air fryer has a fan that circulates hot air around the food. This transfers more heat to the surface of the food so that it crisps up nicely.

One benefit of baking sweet potatoes in the air fryer instead of the oven is that you can cook them much faster. Ovens take a long time to heat up while air fryers, on the other hand, heat up quickly. And because the air fryer is small, the food also cooks faster. Cooking the potatoes in the air fryer also gets them extra crispy on the outside while still retaining moisture on the inside. The result is a nice crackly skin with a soft, creamy interior.

Sweet Potatoes are Superfoods

Sweet potatoes are true superfoods and are packed with several vitamins, minerals, and antioxidants! These include vitamin A, vitamin C, B vitamins, potassium and manganese. Sweet potatoes are also a rich source of fiber, which is important for digestive health and helps keep you feeling full for a long time.

What you Need to Make This Dish

Sweet potatoes
Olive oil
Salt

How to Make Air Fryer Sweet Potatoes

Clean the Sweet Potatoes– Thoroughly wash the sweet potatoes and dry them well. You may want to make sure they’re dry so that they skin gets nice and crispy.

Prep the Sweet Potatoes– Pierce the sweet potatoes several times all over with a fork or small knife. Rub them with olive oil and sprinkle them with salt.

Preheat the Air Fryer– Turn the air fryer on to 390°F and let it heat up for a few minutes before putting the potatoes in.

Cook the Sweet Potatoes– Place the potatoes in a single layer in the air fryer. Don’t overcrowd the basket. Cook the potatoes at 390°F for 40-45 minutes, turning them halfway through to ensure even browning.

FAQs

How do I know when the sweet potatoes are done?

The sweet potatoes are done when the skins are browned and crispy and the inside is soft. To test them, pierce the flesh with a fork or skewer and it should slide in easily.

Can I eat the sweet potato skins?

Yes, definitely! The skins get nice and crispy in the air fryer so they’re very tasty. Plus you’ll get an extra boost of nutrients.

What can I top my sweet potatoes with?

You can eat your sweet potatoes plain or top them with butter and a sprinkling of spices like salt, cinnamon, or even chili powder. If you have a sweet tooth, drizzle them with a little maple syrup or honey. You can also top them with savory ingredients like queso, chili, pulled chicken or pork or lentils.

How can I store air fryer sweet potatoes?

You can store the cooked potatoes in an airtight container in the fridge for a few days. That way, if you’re using them in a dish like sweet potato casserole, you can do this step ahead of time. You can also freeze the sweet potatoes for up to 3 months.

How To Serve Air Fryer Sweet Potatoes

I love to keep my sweet potatoes simple and top them with a little bit of salted butter and a dusting of cinnamon. You can also add a drizzle of maple syrup or honey. However, the baked sweet potatoes are so naturally sweet, I find that they don’t need any additional sweetness.

These potatoes are the perfect side dish for dinner to accompany meat, poultry or seafood. They would even be a great addition to your Thanksgiving menu. You can also use these baked sweet potatoes to make a variety of other dishes like mashed sweet potatoes, shepherd’s pie or sweet potato casserole.

Healthy Sweet Potato Casserole

If you want to make these sweet potatoes into a hearty main dish, you can top them with various toppings. You’ll love my delicious Barbecue Chicken Stuffed Sweet Potatoes or Curried Coconut Lentil Stuffed Sweet Potato Bowls. Or you can top the potatoes with my Butternut Squash and Turkey Chili.

Barbecue Chicken Stuffed Sweet Potatoes
Curried Coconut Lentil Stuffed Sweet Potato Bowls
Butternut Squash and Turkey Chili

More Tasty Air Fryer Recipes

More Tasty Sweet Potato Recipes

Air Fryer Sweet Potatoes

Course Appetizer, Side Dish

Cuisine American

Keyword air fryer, side dish, sweet potatoes

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Servings

Calories 221kcal

Author The Foodie Physician

Equipment

Air Fryer

Ingredients

4 medium sweet potatoes (about 2 pounds)
3 teaspoons olive oil
Kosher salt

Instructions

Preheat air fryer to 390°F.
Wash and dry the sweet potatoes. Rub the sweet potatoes all over with oil and sprinkle them with salt.
Place them in the air fryer basket and cook 40-45 minutes until done. Turn potatoes over halfway through cooking.
Let potatoes cool slightly. Then cut them open and serve with desired toppings like butter, cinnamon and/or maple syrup.

Nutrition

The post Air Fryer Sweet Potatoes appeared first on The Foodie Physician.