Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado

Please enjoy another great recipe from the Real Foods E-book, compiled by Health Coaches at IIN.

Smoky Sweet Potato Burgers with Roasted Garlic Cream and Avocado
(VEGETARIAN) (can be made Gluten-free with substitutions)


2 cups coarsely mashed sweet potatoes (or yams), about 2 large potatoes

2 bulbs of roasted garlic

1 cup cannellini beans (rinsed and drained, if canned)

2 garlic cloves, minced

1/3 cup panko bread crumbs (gluten-free, if desired)

1/3 cup garbanzo bean flour (or allpurpose, wheat, etc)

1 large egg, lightly beaten (or egg whites)

1-1/2 teaspoons smoked paprika

1 teaspoon onion powder

1 teaspoon salt

1/2 teaspoon black pepper

1/8 teaspoon cumin

2-3 tablespoons olive oil

1 avocado, sliced

2/3 cup plain Greek yogurt or sour cream

1 teaspoon maple syrup (I used agave syrup)

extra salt and pepper for seasoning yogurt/cream

4 whole wheat buns (or gluten-free buns)


Pierce potatoes (I used 2 large) all over with a fork and place on a paper towel, setting in the microwave.

Microwave for 5 minutes, then flip and cook for 5 minutes more. If not using a microwave, boil potatoes in pan of water until soft. Fork should easily be inserted into potato.

Remove, slice in half and let cool until you can scoop out the flesh.

In a large bowl, coarsely mash beans with a fork. Add in sweet potato and mash together, then add in spices, salt and pepper, minced garlic, egg, panko and flour.

Mix together until combined, then place bowl in the fridge for 15-20 minutes. This helps form them into patties, but as a warning they are still somewhat messy.

While mixture is chilling, combine yogurt/sour cream with 2 bulbs (squeezed out) of roasted garlic cloves, maple syrup and a sprinkle of salt and pepper in a blender or food processor. Process until smooth then set aside until ready to use.

Heat a large skillet over medium heat and add 2 tablespoons olive oil. Remove mixture from fridge and form into 4 equal patties, then place in the skillet once hot.

Since the mixture can be wet and messy, do not move until they are fully cooked and golden on one side! This takes about 5-6 minutes.

Then, add more oil if needed (this really helps cook them) and flip burgers very gently. Cook for another 5-6 minutes.

Toast buns if desired. Assemble by topping burgers with roasted garlic cream and avocado! We also used caramelized red onion one night and it was delicious.

recipe by: Ashlie Sykora, USA
Ashlie is a health coach

Wilted Organic Baby Spinach with Garlic Chickpeas

Wilted Organic Baby Spinach with Garlic Chickpeas
4 Tbsp organic olive oil
2 cloves finely minced garlic
1 can organic cannellini beans, rinsed and drained
16 oz organic baby spinach
1/2 fresh squeezed lemon
Sea salt and black pepper to taste

1. Heat olive oil and garlic in a large skillet over medium-high heat.
2. Add beans to skillet and toss with oil and garlic about 3 mins. 20140426-152228.jpg
3. Add baby spinach which will overflow pan. Squeeze lemon over spinach. 20140426-152243.jpg
4. Cover with lid to wilt the spinach. Remove lid occasionally to stir so spinach cooks evenly and beans don’t burn. 20140426-152728.jpg
5. Season with salt and pepper to taste and more lemon if desired.

Healthy Harvest


Hearty Healthy Harvest Salad

by leanbodymeals                     



1 med organic shallot, finely chopped (1/4 cup)

2 cloves garlic, minced

1 Tbs gluten free Dijon mustard 

1/2 tsp organic coconut palm sugar (great replacement for brown sugar)

1/2 tsp sea salt

1/4 tsp black pepper

2 Tbp organic gluten free rice vinegar

1/2 cup organic extra virgin olive oil

3 cups chopped organic romaine lettuce

4 cups organic baby Spring/spinach mix

1 cup organic broccoli sprouts (if desired)

1 ripe firm organic Bosc pear, cored cut into chunks

1 organic Granny Smith apple, cored cut into chunks

1/2 dried organic dried cranberries

1/4 cup organic Goji berries (if desired)

2 Tbp organic hulled hemp seeds (if desired)

Top with lightly toasted pecans/walnuts (if desired)

Click on selected ingredients for health benefits

Hemp Seeds

Hemp seeds


  1. Whisk together shallot, garlic, mustard, sugar, salt, pepper and vinegar.   
  2. While whisking, slowly drizzle the oil into the mix until well combined.
  3. In a large salad bowl, toss together lettuce, spring mix, sprouts, pear, apple, cranberry and goji berries.
  4. Pour dressing over salad and toss until dressing is evenly distributed. 
  5. Sprinkle top with hemp seeds and nuts if desired.  

           Serve and enjoy!    

Goji berries


Follow me during the “Construction” of my website Discover Your Authentic Health.

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.

Try Something New

                  Gluten-free Fettuccini with Kale Pesto


4 cups (about 1 bunch) stemmed, chopped organic kale
1 cup grated Parmigiano-Reggiano cheese
6 Tbp organic extra virgin olive oil
1/4 cup pine nuts 
2 organic garlic cloves, chopped
1 tsp sea salt 
1/4 tsp red pepper flakes (if desired)
1 lbs gluten-free fettuccini
  Gourmet Organic Parmesan Cheese on a Background
  1. Bring a large pot of salted water to a boil.  Meanwhile, fill a large bowl with ice and cold water.
  2. Plunge the kale into boiling water for 3 minutes.  With tongs or a slotted spoon, transfer the kale to the ice water. Drain kale in a colander and squeeze out excess water.
  3. Purée the kale in a food processor with 1/2 cup cheese and remaining ingredients (except pasta) until smooth.
  4. Return water to a boil and add the GF fettuccini.  Cook according to package direction until al dente.
  5. Just before pasta is done, remove 2 Tbp pasta cooking water and add it to the kale pesto.  Add remaining 1/2 cup cheese and mix well.
  6. Drain pasta, and then toss with kale pesto.