Please be aware that the beets can cause the stools and the urine to be red in color.
The combination of sweet potatoes, beets and kale provides a variety of different types of vitamins and minerals. Add protein to it, like quinoa or chicken breast, and you have a super healthy nutritious meal.
Sweet Potatoes contain:
Beta-Carotene (an antioxidant rich in Vitamin A), Calcium, Potassium, Vitamin C.
Beets contain:
Folate (Vitamin B), Vitamins A & C, Vitamin B-6, Manganese, Potassium, Magnesium, Calcium, Iron, Phosphorous, Zinc
Kale Contains:
Fiber, Folate, Vitamin B, Potassium, Calcium, Zinc, Vitamins C&K
To read more about these vegetables and their nutritional benefits, please refer to the following links:
http://www.webmd.com/food-recipes/5-winter-superfoods-sweet-potatoes-nutrient-profile
http://www.livestrong.com/article/409000-what-is-the-nutritional-value-of-beets/
http://www.webmd.com/food-recipes/kale-nutrition-and-cooking#1
Step By Step Instructions:
Please be aware that the beets can cause the stools and the urine to be red in color.
You will need one pound of Organic Beets, 1 medium Organic Sweet Potato, 2 large Organic Kale
Thoroughly wash and scrub the vegetables under cold water.
Very important to thoroughly scrub and clean your vegetables. You can notice the difference between the scrubbed and unscrubbed vegetable. The left beet and sweet potato are the clean and scrubbed vegetables.
Peel the skin off of the sweet potato and the beets using a vegetable peeler. The beets will make your hands look red. I like to wash my hands with soap and water before I touch anything else.
Place the beets on a cutting board and carefully cut the two ends off. If the beet is too round and you need to keep it stable, cut a strip off from one of the round sides; that way you can easily lay the beet down flat.
Using the large side of the grater, carefully grate the beets. I like to grate the beets rather than chop them up because they cook faster.
Place the grated beets inside the steam basket.
Cut the ends off of the sweet potato. Then stand it up straight and cut thin slices
Then cut it into strips.
Then cut the strips into the size cubes you feel comfortable feeding your toddler.
Place the cubed sweet potato into the steam basket on top of the beets.
Add water to your saucepan, place the steam basket over the saucepan, and cover it with a lid. Make sure the steam basket doesn’t touch the water when placed inside the saucepan.
Once the water starts to boil, decrease the heat to low/medium ( a temperature to where you can hear a low boil). Allow it to steam for about 1 hour. The beets take awhile for it to get a bit soft.
NOTE: Cook times may vary since the beets can cook faster if the steam basket is larger.
While the beets and sweet potato are steaming, lets prepare our Kale.
Remove the leaves off of the stem. The stem can be a bit tough so I don’t use it.
Cut the leaves into strips
Cut the strips into smaller pieces.
Carefully chop the kale into finer pieces.
Once the beets and the sweet potato have finished steaming for an hour, add the finely chopped kale. Cover it with a lid and allow it to steam for an additional 10 minutes.
Once the 10 minutes is up, turn off the heat. I like to allow it all to rest for an additional 5-10 minutes.
Carefully spoon the steamed beets, sweet potato and kale into a glass food storage container or into glass jars. Let it cool and store it in the refrigerator for use when needed.
Serving:
Please keep in mind, these are rough estimates of measurements. Every child’s appetite is different.
When it comes time to serving this nutritious meal to my child, I like to combine it with some form of protein (whether that’s cooked chicken breast, quinoa, or buckwheat) and some form of calcium, like yogurt.
- Combine 1/4 cup of organic quinoa and 1/4 cup of organic pasteurized whole milk yogurt to the bowl.
- Mix the two together.
- Add 1/2 cup of the steamed vegetables to the the quinoa and yogurt mixture
- Mix them altogether and serve
Recipe
Please be aware that the beets can cause the stools and the urine to be red in color.
Sweet Potato, Beets and Kale
Ingredients:
- 1 pound of Organic Beets
- 1 medium Organic Sweet Potato
- 2 large Organic Kale
Instructions:
Thoroughly wash and scrub the vegetables under cold water.
Peel the skin off of the sweet potato and the beets using a vegetable peeler. The beets will make your hands look red. I like to wash my hands with soap and water before I touch anything else.
Place the beets on a cutting board and carefully cut the two ends off. If the beet is too round and you need to keep it stable, cut a strip off from one of the round sides; that way you can easily lay the beet down flat. Using the large side of the grater, carefully grate the beets. I like to grate the beets rather than chop them up because they cook faster. Place the grated beets inside the steam basket.
Cut the ends off of the sweet potato. Stand the sweet potato up straight and cut thin slices. Then cut it into strips. Finally, cut the strips into the size cubes you feel comfortable feeding your toddler. Place the cubed sweet potatoes into the steam basket on top of the beets.
Add water to your saucepan, place the steam basket over the saucepan, and cover it with a lid. Make sure the steam basket doesn’t touch the water when placed inside the saucepan. Once the water starts to boil, decrease the heat to low/medium ( a temperature to where you can hear a low boil). Allow it to steam for about an 1 hour. The beets take awhile for it to get a bit soft.
NOTE: Cook times may vary since the beets can cook faster if the steam basket is larger.
While the beets and sweet potato are steaming, lets prepare our Kale.
Remove the leaves off of the stem. The stem can be a bit tough so I don’t use it. Cut the leaves into strips. Cut the strips into smaller pieces. Carefully chop the kale into finer pieces.
Once the beets and the sweet potato have finished steaming for an hour, add the finely chopped kale. Cover it with a lid and allow it to steam for an additional 10 minutes. Once the 10 minutes is up, turn off the heat. I like to allow it all to rest for an additional 5-10 minutes.
Carefully spoon the steamed beets, sweet potato and kale into a glass food storage container or into glass jars. Let it cool, and store it in the refrigerator for use when needed.
Serving:
Please keep in mind, these are rough estimates of measurements. Every child’s appetite is different.
When it comes time to serving this nutritious meal to my child, I like to combine it with some form of protein (whether that’s cooked chicken breast, quinoa, or buckwheat) and some form of calcium, like yogurt.
- Combine 1/4 cup of organic quinoa and 1/4 cup of organic pasteurized whole milk yogurt to the bowl.
- Mix the two together.
- Add 1/2 cup of the steamed vegetables to the the quinoa and yogurt mixture
- Mix them altogether and serve.
Enjoy !!
