healthy recipes

Fall Recipe: Sweet Potato Hash Browns

Here’s a unique recipe for fall that I used to run when I was the chef at Mars Hill Cafe.  This was one of our most popular side dishes:

Sweet Potato Hash Browns
Recipe Type: Side
Author: Stuart Reb Donald
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 2-3
  • 1 large or two small sweet potatoes
  • 2 tablespoons corn starch
  • 1 tablespoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 4 tablespoon canola oil
  1. Shred the sweet potato with the shredding attachment of a food processor or use a box grater. Toss the sweet potatoes with corn starch and coat thoroughly.
  2. In a ramekin or small bowl combine the cinnamon and cayenne.
  3. In a large saute pan or griddle heated to 400 degrees add the canola oil. Place four equal sized mounds of hash browns and spread using the side of a spatula in a chopping motion.
  4. Cook until hash browns are golden brown then flip.
  5. Season the cooked side with cinnamon/cayenne mixture and cook just until second side is golden brown.

Each serving contains 108 calories, 1 gram of fat, 25 grams of carbohydrates and 2 grams of protein.

Sweet Potato Hash Browns

Easy Thanksgiving Recipe: Pumpkin Curry Soup

Here’s a unique recipe for Thanksgiving:

Pumpkin Curry Soup

  • 1 15 ounce can organic pumpkin
  • 1 cup organic chicken stock
  • 1 can coconut milk
  • 1 teaspoon Curry powder (or to taste)
  • 1 teaspoon fresh minced ginger (optional)
  • two tablespoons raw local honey
  • toasted pumpkin seeds

With a whisk, combine all ingredients (except pumpkin seeds) in a large stock pot and bring to a simmer (takes about 15 minutes) then serve.  Taste and if the soup is still a little bitter add more honey one tablespoon at a time until it cuts the bitterness but doesn’t make the soup too sweet.  Garnish with pumpkin seeds. Naan is also a nice addition.

New Recipe: Fish & Grits

Each week as part of my duties with I plan a full menu of meals that feed a family of four for an entire week. Each day’s menu feeds the family three meals plus a snack for the kiddies. These recipes need to be relatively easy to allow more quality time for the family to spend together. Another part of my charge is to come up with healthy recipes. Each week I will share one of these recipes with you. Here’s this week’s:

Fish & Grits

Fish & Grits


Any fish is good like catfish, flounder, etc. You can use fillets or whole fish like the fresh caught bream pictured.

Diet (other): Reduced fat

Number of servings (yield): 4

Meal type: breakfast or dinner

Culinary tradition: USA (Southern)

Fried Fish


  • 2 Lbs Fresh white fish
  • 2 Btls Pale beer
  • 1 cup Stone ground cornmeal
  • ½ cup Masa Harina
  • To taste Cajun seasoning or salt and pepper
  • Ample Coconut oil


  1. Marinate the catfish in beer for 1 to 2 hours. In a large bag or fish breader combine cornmeal, masa, and Cajun Seasoning to taste and shake well to mix.
  2. Drain the fish and add to breading to coat thoroughly. Fill a large frying pan with oil to halfway and heat to medium high.
  3. Flip fish once during frying, roughly 6 minutes on each side.
  4. Drain by placing fish onto a cooling rack over paper towels, lightly season at this point.

Quick Notes

Frying in coconut oil is extremely healthy – in fact it is healthier than grilling.

Quick Cheese Grits


  • 1¼ cup Water
  • 1 cup Fat free evaporated milk
  • ½ cup Quick grits
  • 4 oz Velveeta or similar cheese-food
  • Taste Salt and pepper


  1. In a saucepan add grits to boiling water. Reduce the heat to medium-low and add the evaporated milk. Bring to a simmer, cover, cook 13 minutes.
  2. Add the cheese and season. Continue cooking until cheese has melted and grits are tender.

Quick Notes

The evaporated milk will make these some of the creamiest grits you’ve ever had without adding fat.


Replace the cheese in the recipe with more pungent cheeses like pecorino romano or smoked cheddar.

1 Technique – Infinite Meals or 1TIM

1 Technique – Infinite Meals (1TIM) is a new series that teaches the versatility of one simple cooking technique that can be adapted to virtually every cuisine, diet or taste.  In the series I will demonstrate how to prepare a complete, healthy meal using the same technique without out ever getting bored.  Each recipe will contain at least one protein, one vegetable and a starch.

The technique?  Essentially it is stir – fry.  Or is it a sauté?  You know, it actually combines elements found in virtually every culture. The one thing that is required is a well stocked pantry especially spices and sauces.

The elements:

The Finshed ProductProtein – in the common vernacular “protein” is usually called meat.  However “meat” refers only to mammals like cow, pig and sheep.  Chicken and turkey are poultry, duck is fowl and fish is well, fish.  Since this series will be featuring all of this I will use the more formal term “protein.”

Vegetable – pretty much anything that starts life as a seed.  Sometimes I may use just one vegetable and sometimes a blend.  Most commonly I will use California Blend (broccoli, cauliflower and carrots) as it is very neutral, it lends it self to many cuisines.  You can substitute with what ever vegetables floats your boat.

Starch – perhaps I would be better off calling this “grain” but potatoes are not a grain and occasionally I will use potatoes.  More often than not I will be using rice but I will also make dishes with Udon, pasta, quinoa are any number of healthy grains.

Seasonings – This is where infinity comes into play.  In one recipe I might be using Greek spices and in the next North African.  It is good to invest in dried and fresh herbs, I suggest growing some to keep them on hand.  Sauces of all types are also good.  Now and then I will include recipes for how to make sauces from scratch but for the most part I will try to use bottled sauces and spice blends so as to keep the recipes simple for the busy family on the go.  I use a base seasoning for most foods that I blend myself with salt, pepper, garlic powder and onion powder.

Technique – though there will be variations from time-to-time here is how each recipe will unfold.  In a pot I prepare the starch according to package directions and set it aside as I prepare the rest of the meal, usually the starch will be boiled – I always add a bay leaf and salt to any starch I boil.  In a skillet I will sauté the protein seasoned with my base seasoning and/or the theme of the recipe.  At some point the protein will be removed and replaced with the vegetables.  They receive a quick sauté, just enough to heat them through but not make them soft.  Eventually everything will be united either in the skillet or on the plate.

Now applying these elements, here is how a meal could take variation.

The foundation recipe: Sauté a chicken breast.  Remove the protein and in the same pan saute California Blend veggies.  In the skillet add some precooked rice and toss until heated through.

Tex Mex – Sauté a chicken breast seasoned with base seasoning and chili powder. Remove the protein and in the same pan saute California Blend veggies seasoned with base seasoning and cumin. In the skillet add some precooked rice, season with chili powder and toss until heated through.  Garnish with lime wedges.

Chinese – Sauté a chicken breast seasoned with base seasoning. Remove the protein and in the same pan saute the California Blend veggies seasoned with base seasoning and Chinese Five Spice. In the skillet add some precooked rice, season with soy sauce and toss until heated through.  Garnish with toasted sesame seeds.

Cajun – Sauté a chicken breast seasoned with blackening seasoning. Remove the protein and in the same pan saute the California Blend veggies seasoned with Cajun seasoning. In the skillet add some precooked rice, season with Cajun seasoning and toss until heated through.  Garnish with a sprinkling of Cajun seasoning.

By substituting the chicken for say, salmon you again add variation.  You could replace the California Blend on the Southwestern with canned corn and a few pinto beans or the rice in the Chinese with noodles or add a can of gumbo tomatoes and okra to the Cajun.

By mastering this simple technique we are free to explore the world of flavor.  So keep an eye out for my 1TIM Recipes.

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Stuart in 80 Words or Less

Stuart is a celebrity chef, food activist and award-winning food writer. He penned the cookbooks Third Coast Cuisine: Recipes of the Gulf of Mexico, No Sides Needed: 34 Recipes To Simplify Life and Amigeauxs - Mexican/Creole Fusion Cuisine. He hosts two Internet cooking shows "Everyday Gourmet" and "Little Grill Big Flavor." His recipes have been featured in Current, Lagniappe, Southern Tailgater, The Kitchen Hotline and on the Cooking Channel.

Stu’s Latest Kindle Single is Just $2.99

Stuart’s Honors & Awards

2015 1st Place Luck of the Irish Cook-off
2015 4th Place Downtown Cajun Cook-off
2015 2nd Place Fins' Wings & Chili Cook-off
2014 2015 4th Place LA Gumbo Cook-off
2012 Taste Award nominee for best chef (web)
2012 Finalist in the Safeway Next Chef Contest
2011 Taste Award Nominee for Little Grill Big Flavor
2011, 12 Member: Council of Media Tastemakers
2011 Judge: 29th Chef's of the Coast Cook-off
2011 Judge: Dauphin Island Wing Cook-off
2011 Cooking Channel Perfect 3 Recipe Finalist
2011 Judge: Dauphin Island Gumbo Cook-off
2011 Culinary Hall of Fame Member
2010 Tasty Awards Judge
2010 Judge: Bayou La Batre Gumbo Cook-off
2010 Gourmand World Cookbook Award Nominee
2010 Chef2Chef Top 10 Best Food Blogs
2010 Denay's Top 10 Best Food Blogs
2009 2nd Place Bay Area Food Bank Chef Challenge
2008 Tava: Discovery Contest Runner-up


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