sweet potato

Hearty Beef Stew with Sweet Potatoes

Hearty Beef Stew with Sweet Potatoes

Welcome to the new year! It is still very cold and windy- although sunny outside as I write this post. It is a perfect day for this fabulous beef stew! This has been one of my most loved and popular Josephine meals to date and I plan to serve it again later this month. I really wish I had a bowl right now! :) 

I hope that you enjoy this stew as much as me, my family and my meal clients do! 

Hearty Beef Stew with Sweet Potatoes: 

Based on a recipe from: Paleo Newbie

Makes about 6 servings

1 teaspoon sea salt

1 teaspoon freshly ground black pepper

2 teaspoons italian seasoning

1 teaspoon onion powder

2 1/2 pounds stew meat, cut into small chunks

1/2 cup red wine

1 cup beef broth

1 six ounce can tomato paste

1 yellow onion, diced

2 cups sliced fresh mushrooms

3 carrots, sliced

1 large sweet potato or yam, diced

1 teaspoon dried rosemary (or fresh) 

1 teaspoon dried or fresh thyme

2 whole bay leaves

1/3 cup fresh Italian parsley, chopped

4 garlic cloves, minced

1. Cut the beef into 1 inch pieces, season with salt, pepper, Italian seasoning and onion powder. Place the meat in the bottom of a large slow cooker. 

2. Whisk together the tomato paste and the beef broth together in a small bowl. Pour over the beef in the slow cooker. Pour the wine in next. 

3. Add all of the veggies and the rest of the seasonings. Stir all of the ingredients in the slow cooker together. Cover and cook on low for 4-6 hours or on high for 2-3 hours. The stew will be done when the vegetables are soft and the beef is fork tender. Be sure to take out the bay leaves before serving. 


Sweet Potato and Carrot Picadillo

Sweet Potato and Carrot Picadillo

This is a fantastic Mexican dish that I created a version of for my Josephine meals. I wanted to make a special filling for my empanadas and I remembered eating this delicious dish in Mexico when I lived there in the beginning of the 90's as an exchange student. It is like a wonderful Mexican comfort food. It is so delicious, healthy, filling and so easy to throw together on a busy weeknight! 

I added in the sweet potatoes instead of regular potatoes and changed around a couple of other things from the traditional recipe. Some picadillos include raisins or olives which is also delightful. Feel free to play around with the "add ins" to this dish. I love to also eat this as a main dish served with brown rice and a side of veggies or a salad. It is such a wonderful meal! I hope that you enjoy it with your friends and family today! 


Sweet Potato and Carrot Picadillo

Makes 4-6 servings. Also a great filling for empanadas! 

1 1/3 pounds organic ground beef

1/2 of a large white sweet potato, peeled and chopped into small pieces

1/2 of a large carrot, peeled and cut into small pieces

1/2 a can of stewed tomatoes

1 tablespoon canned diced mild green chilies

1/2 of an onion, peeled (1/4 reserved for the salsa & 1/4 finely chopped) 

1 clove of garlic

1 bay leaf

1/2 teaspoon cumin

1/2 teaspoon chili powder

1/2 teaspoon oregano

olive oil

beef broth to taste

salt to taste + pepper to taste


1. Place the stewed tomatoes, green chilies, garlic and 1/4 of an onion into a blender. Blend until smooth and set aside. 

2. Heat olive oil in a large pan. Saute the finely chopped onions until translucent. Add in the ground beef and cook for 4-5 minutes until browned and mostly cooked through. 

3. Pour in the salsa that you made in the blender and then add in the diced sweet potato and carrot along with the spices and seasonings. Stir and bring to a boil. Then, turn down the heat to a simmer and cook for about 15-20 minutes. Add in beef broth for extra flavor. Make sure the sweet potatoes and carrots are cooked through, then adjust seasonings before serving. 

4. Serve hot and enjoy! This is a great dish to serve with brown rice and veggies or as a filling to an empanada like my pumpkin-tomato-onion empanadas! 







Cinnamon Roasted Sweet Potato and Carrot Pancakes

Cinnamon Roasted Sweet Potato and Carrot Pancakes

At the beginning of this year, at two different medical appointments I had a high blood pressure reading. This is not normal for me, so I was worried and perplexed. I wanted to make sure that I could remain healthy. So, I decided I was on a mission to find as many potassium rich, healthy foods as possible to help me lower my blood pressure back to healthy levels. I am a very healthy eater to begin with, but there is always room for improvement in all areas of life and I love to learn new ways of incorporating healthy foods into my diet and lifestyle. I discovered that there is a long list of potassium rich foods and sweet potatoes and carrots (well, carrot juice, but very close to just carrots I would say ;) ) were on the list. I actually love everything on that list and I will be sharing with you ways that I incorporate those foods into my daily diet. As well as potassium rich foods, I make sure to include a lot of cinnamon in my diet as well. Not only is it tasty- as in these pancakes- it also has so many health benefits! 

If you would like more information on the wonderful health benefits of cinnamon, Nutri Inspector has an amazing article about cinnamon here: 


Long story short, I decided to create these paleo pancakes using some potassium rich ingredients which also happen to be super delicious! This is a win-win-win! I get to enjoy these yummy foods and get healthier at the same time. I am happy to report that my blood pressure has lowered a lot since I decided to eat lots of potassium rich foods! I am so happy and my tummy is too! Yum! 

On another note, my son really loved these pancakes as well, they were a big hit with him. So, I will have to make more because I didn't get to eat many this time- ha ha! 

Cinnamon Roasted Sweet Potato and Carrot Pancakes

Makes 8-10 small pancakes


1 peeled medium sweet potato cut into small rectangular pieces

2 carrots, peeled and cut into sticks

2 tablespoons coconut oil, melted

1 teaspoon cinnamon

1. Heat the oven to 400F. 

2. Place the sweet potatoes and carrots on a rimmed baking sheet and brush them with the melted coconut oil. Sprinkle them with the cinnamon. 

3. Bake for 15-20 minutes until baked through and soft. Let cool. 


1. Place the sweet potatoes and carrots into the bowl of a food processor and process until smooth. You will have a bit of extra puree leftover to use in another recipe. 

Mix: Paleo Flour Mix

1 cup almond flour

1/8 cup coconut flour

1/4 cup arrowroot starch

Mix the 2 flours and starch together in a medium bowl using a wire whisk. Set aside. 


2 eggs, separated

2 tablespoons maple syrup

3/4 cup sweet potato/carrot puree

1 cup paleo flour mixture from above

1. In a medium bowl combine the 2 egg yolks, maple syrup, puree and flour mix. Mix together well. 

2. In the bowl of a stand mixer place the 2 egg whites. Beat with a wire whisk attachment until the egg whites are stiff. 

3. Fold the beaten egg whites into the puree mixture until combined. 

Bake on a Griddle: 

1. Heat an electric skillet to about 325 F. Melt some coconut oil in the skillet (around 2 tablespoons) 

2. Measure out batter by 1/4 cupfuls onto the griddle. Let the pancake cook for 2-3 minutes on one side, then flip to cook the other side. These are delicate, soft pancakes, so be careful when flipping them. 

Serve warm with pure maple syrup. Yum!! 

If you enjoyed this recipe, pass it on to a friend! 

Check out my gluten free/dairy free cookbook for sale now on Blurb: 

Recipes for a Cheery Life: Gluten Free Brunch: