Joyous Blog

Kale Sweet Potato Quinoa (or Hemp) Bowl

Yesterday I taught my gluten-free deliciously workshop at 889 Yonge and it was a success! I gave out samples of my homemade gluten-free banana bread and sexy maca balls. Not a single crumb was left so I'm pretty sure they were well loved. After I taught my workshop, I had a lunch meeting at Rawlicious with my creative guru Carol, who makes all my marketing materials look sassy and sophisticated.

By the end of the day (and after a crazy week) I was pooped. However, I needed a second wind because I was having the lovely Elaine, my soul sista over for dinner. She's the kind of friend where you don't have to vaccuum or clean before she comes over, so I knew the meal didn't have to be fancy. I whipped up this kale sweet potato bowl and dazzled it with hemp seeds for some hearty protein and good fat. I knew she would like it because sweet potato is one of her faves, and mine too!

Before I share the recipe, I must do my nutritionist-duty and tell you why kale and sweet potato are so nutrient-dense.

Kale is king!

If you want to take one step today to getting healthier, then eat kale. It's about one of the most nutrient-dense, beautifying, detoxifying foods on mama earth.

  • Powerful cancer fighter: Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer. This is due to the volume of carotenoids and flavonoids in kale, two antioxidants.
  • Takes the "heat" out of your body. In other words, it's anti-inflammatory. This is due to the omega-3 content -- yes, kale has good fats known as ALA and it's an excellent source of vitamin K. Both of these nutrients are proven to lower inflammation and in doing so, reduce heart related conditions. Plus from a vanity standpoint, when you lower inflammation, you lower skin problems such as acne and rosacea.
  • Detoxifying: Kale is a wonderful source of a wide variety of glucosinolates which support phase I and II liver detox pathways. So you will more efficiently rid your body of toxins by eating kale!

I could go on and on about kale, but if you are a nutrition-nerd and want to learn more check out: WHfoods.com. Let's talk about sweet potato, not just for your Thanksgiving dinner! It's one of my fave healthy comfort foods. It's hard to know where to start with this sweet root veggie, but I will give you a snippit to wet your nutrition appetite.

  • Those orange-hued pigments tell us that it's an abundant source of beta-carotene. In fact, sweet potato possesses one of the highest sources of bioavailable beta-carotene, even more than kale! Beta-carotene has a plethora of health benefits.
  • It helps your cells communicate better and when your cells talk more, this has cancer-preventative benefits.
  • Protects your cells from damaging free radicals.
  • Enhances the immune system.
  • Helps your reproductive system function properly.
  • Reduces the risk of macular degeneration.
  • Prevents skin damage from the sun.

Now that you've had your fill of nutrition knowledge, let's get right to this bowl of deliciousness!

Mains + Sides
Ingredients
  • 2 sweet potatoes, chopped into bite size chunks
  • Half a red onion, chopped
  • 2 tbsp organic coconut oil
  • 6 large kale leaves, washed, remove from stems, cut into chunks
  • 1/2 cup hemp seeds or cooked quinoa
  • 1 tbsp balsamic vinegar
  • 1 tbsp extra-virgin olive oil
  • Coarse sea salt & ground black pepper to taste
Instructions
  1. Preheat your oven to 375F. Place your sweet potato and onion onto a large baking dish with coconut oil and season with sea salt and pepper. Bake for 45 minutes to an hour, basically until the potato is fork tender. Check it at 45 minutes to make sure you don’t overcook it.
  2. When the sweet potato is done, place the kale onto a baking sheet and drizzle with olive oil and balsamic. Bake it for about 10-15 minutes at 350F. You can cook it at the same time as the sweet potato if you like, just be aware that you will cook it for less time due to the temp of your oven.
  3. Once all your ingredients are cooked, place them into a large bowl and mix together. Sprinkle with cooked quinoa (great to use leftovers) or hemp seeds if that’s not too hippie dippie for you! I love hemp and you don’t have to cook it.

Are you a quinoa virgin? No problem! Step-by-step instructions right here.

38 Comments
Lisa   •   March 11, 2012

Looks yummy, I'll have to try it!

Reply
Joy McCarthy   •   March 11, 2012

It was absolutely delicious. Let me know how you like it!


Kale Sweet Potato Quinoa (or Hemp) Bowl | joyoushealth.ca | The Hemp Network News   •   March 11, 2012

[...] maca balls. Not a single crumb was left so I'm pretty sure …Here is the original post: Kale Sweet Potato Quinoa (or Hemp) Bowl | joyoushealth.ca 404 Not FoundNot FoundThe requested URL /link_files/TZH6Y4HF53C539H8JTPR-9739.hwe was not found on [...]

Reply

Janet Money   •   March 12, 2012

Where is the kale from? At this time of year it can't be local. I don't know what to make of organic produce that's travelled across a continent (or two). How can it have survived the trip if it truly has no chemicals? And kale is on the "dirty dozen" list that you really should buy organic. (So are lettuce and collard greens)

Reply
Joy McCarthy   •   March 13, 2012

The kale is definitely organic USDA from California -- I don't think I said it was local? Tough to eat all local fruit and vegetable this time of year in Ontario unless all you eat are pickled items and root veggies :) I never buy non-organic kale because of the fake that it on the dirty dozen.


Lisa   •   March 14, 2012

Having this for lunch right now...it's delicious!

Reply

Kate   •   March 14, 2012

Joy, you are amazing ... I've made my own little version of this a few times in the past, but this will likely take it over the top. Thank you. Your Acne tips video was fabulous too! Where have you been all my life. :)

Reply
Joy McCarthy   •   March 14, 2012

Thanks :) So happy to hear my video helped and you are enjoying these recipes. Thanks for writing Kate!


jenny   •   March 15, 2012

looks soooo good. totally my kind of food

Reply

Orange Infused Walnut Kale Salad Recipe | joyoushealth.ca   •   March 19, 2012

[...] Last week I made a Kale Quinoa Sweet Potato Bowl and enjoyed it for a few [...]

Reply

Kelly   •   March 24, 2012

If you have to settle for non organic Kale, it is still better then no Kale right?

Reply
Joy McCarthy   •   March 25, 2012

Yes, but I really try to avoid non-organic kale because it's highly sprayed in pesticides. I would suggest you buy frozen organic :)


Robin @ The Balanced Life   •   March 26, 2012

Can't WAIT to try this! Thanks for posting :)

Reply

Susanne   •   March 28, 2012

Hi Joy, I tried this recipe tonight. The kale I bought was so fresh that I decided not to roast it but rather tossed it with the oil and vinegar like a fresh salad and added the roasted sweet potato and onions on top. I also added some pepita seeds for crunch and a little goat cheese. It was delish.

Reply

Clear up your skin part II | joyoushealth.ca   •   April 6, 2012

[...] Leafy greens (Surprised aren’t you? Yes, leafy greens are a source of anti-inflammatory, beautifying omega 3s!!) [...]

Reply

Kim T.   •   April 9, 2012

My husband and I cooked this last night.....SO DELICIOUS! Our 3 year old son loved it as well :)

Reply
Joy McCarthy   •   April 9, 2012

Amazing! Thanks for sharing!


Kale Pesto Recipe in a Snap! | joyoushealth.ca   •   April 21, 2012

[...] Sweet potato kale quinoa bowl [...]

Reply

Dreamy Banana Cream Smoothie | joyoushealth.ca   •   April 29, 2012

[...] But I wasn’t in the mood for a salad and even though I had last night’s leftovers of kale sweet potato bowl, I wanted something else. Something sweet (but not overly sweet) and fulfilling enough to tide me [...]

Reply

Stacey   •   May 3, 2012

I made this last night Joy! It is AMAZING!! I just added a filet of salmon when the kale went in for the last 12 mins of cooking. So delicious! I'm having fun looking at your recipes deciding what's next for dinner :)

Reply

Russell   •   May 7, 2012

Very grateful for this, Joy, and the other kale recipes. Scrumptious!

Reply

Most Requested and Loved Quinoa Recipes! | joyoushealth.ca   •   May 10, 2012

[...] Kale Sweet Potato Quinoa Bowl [...]

Reply

Liz (formerly VeggieGirl)   •   May 13, 2012

Want. this. dish.

Reply
Joy McCarthy   •   May 14, 2012

Try it Liz -- you will love!


Rachel   •   May 27, 2012

Just made this for dinner, oh so good!!! all I added was roasted baby tomatoes on the vine ( it looked great on the plate) and a little goats cheese..... So impressed by this dinner, will be a weekly favourite. Joy you are amazing!

Reply

Jennifer   •   May 31, 2012

I can't get enough kale lately! Looking forward to trying this!

Reply
Joy McCarthy   •   June 1, 2012

This is one of my absolute fave recipes ever!


Monica   •   June 20, 2012

I made this last night, so yummy. I sauteed my kale to save time and I was out of balsamic so I used a tiny bit of Tamari. Simple and amazing. Thanks Joy!!

Reply

Eva   •   September 18, 2012

Do you leave the skin on the sweet potato?

Reply
Joy McCarthy   •   September 19, 2012

Yes definitely if is organic.


Stef Arochi   •   October 3, 2012

Thank you for this wonderful recipe Joy! It is now a regular for dinner. I posted some pics here. (http://esthefanyarochi.blogspot.com/2012/10/hello-everyone-couple-of-weeks-ago-i.html) and placed a link to direect people to this awesome recipe! :) Stef

Reply
Joy McCarthy   •   October 5, 2012

My pleasure. Happy to hear you like it and thank you so much for sharing. I really appreciate it!


Kymberli Ker   •   March 10, 2013

Trying this tonight but with leftover butternut squash.....will let you know how it is!!

Reply

Haley   •   October 5, 2013

Very yummy! Thank you so much for teaching me how to cook uncomplicated yet powerful food. I wondered if you could tell me whether you receive more of kale's glucosinoate's in something like this meal, or in juicing, or raw? I want to spend the kale so to speak in the best way more than in the least best way.. if that makes sense:)

Reply

Joyous Health   •   November 12, 2013

[…] is an incredible superfood. Read more here. Plus, check out there fabulous kale recipes: Kale Sweet Potato Bowl, Kale Pesto Pizza, and Kale […]

Reply

Morri   •   June 10, 2014

How many would this serve?

Reply
Kate McDonald-Walker   •   June 10, 2014

Hello Morri, This recipe is meant to serve 2. Kate - Joyous Health Team


Tara Young   •   September 20, 2014

Learning how to really eat more healthy with less meat...and your recipes are wonderfully fulfilling and delicious...

Reply

Post Comment

More Posts
A curated collection of our favourite products + services LEARN MORE