3 potatoes and 3 sweet potatoes
1/4 cup milk (soy, almond or dairy)
1/4 cup butter
3/4 tsp salt
3/4 tsp pepper
1 tbsp vegetable oil
2 carrots , diced
1 onion , chopped
1 sweet green pepper, chopped
1 tbsp chili powder
1/2 tsp ground cumin
1 pinch cayenne pepper
3/4 cup quinoa
2 tbsp whole wheat flour
1-1/2 cups vegetable stock
1 cup corn kernels
2 tbsp chopped fresh parsley or pumpkin seeds
Cut potatoes into 2-inch (5 cm) chunks. In saucepan of boiling water, cook potatoes for about 20 minutes or until tender but not mushy; drain and mash. Blend in milk, margarine and 1/2 teaspoon (2 mL) each of the salt and pepper.
Meanwhile, in large skillet, heat oil over medium heat. Add carrots, onion, green pepper, chili powder, cumin and cayenne; cook, stirring occasionally, for 5 minutes or until onion is softened. Add quinoa and flour; cook, stirring, for 1 minute. Gradually pour in stock. Reduce heat to low; cover and cook for 10 minutes or until liquid is absorbed. Add corn and remaining salt and pepper.
Spread in 8-inch (2 L) square glass baking dish; spread mashed potatoes over top. Sprinkle with parsley.
Bake in 350°F (180°C) oven for about 30 minutes or until filling is bubbling. Broil for 2 minutes or until light golden on the top.
Let’s talk Nutrition:
- a good source of vitamin B6, vitamin C, copper, potassium, manganese, and dietary fiber.
- contain a variety of phytonutrients that have antioxidant activity.
- May have the potential to lower blood pressure
- Vitamin B6–Brain Cell and Nervous System Activity
- Warning: potatoes are part of the nightshade family so those people with arthritis should limit their consumption of potatoes
- Excellent source of beta carotene (antioxidant nutrients)
- Blood sugar benefits
- Anti-inflammatory benefits
- Excellent source of manganese, tryptophan, and magnesium and folate
- Full of Protein
- Internal Cleanser and Detoxifier