Sweet Potato & Black Bean Salad


  • 2 large sweet potatoes (about 4 cups), cooked and diced
  • 1  1/2 cups corn (about 2 ears of fresh corn or 1 can)
  • 1/2 cup onion, finely diced
  • 1 can of black beans, drained and rinsed
  • 1/2 cup cilantro or 2-4 Tablespoons dried cilantro (optional)
  • 1/4 cup of your favorite salad dressing


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mix the cooked sweet potato, corn, black beans, onion and cilantro together in a large bowl.
  3. Pour dressing over the top and mix to coat all ingredients.
  4. Serve with rice, tortillas or add your favorite toppings.


Roast on Stove Top– Toss the cooked sweet potatoes lightly in oil, salt and pepper and cook on medium high heat for 3-5 minutes until slightly browned. Add corn and onions and cook an additional 2-3 minutes. Remove from pan, let cool and follow steps 2-4.

Add a Mexican Dressing– In a small bowl or jar mix together 2 Tablespoons canola oil, 1 Tablespoon lemon juice, 1/2 teaspoons Mexican seasoning, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, salt and black pepper to taste. Shake or stir dressing until thoroughly mixed. Pour over salad and mix. Let salad stand 15 minutes to blend flavors before serving.

Makes 8-10 servings

Sweet Potato Carrot Muffins

sweet potato carrot muffins on blue plate on white background. Coffee mug in the background.


  • 1 1/3 cup CNP Master Mix or (1 1/3 cup flour)
  • ½ cup rolled oats
  • 3/4 teaspoon baking soda
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves
  • ¼ teaspoon salt
  • 1/2 cup brown sugar
  • 1 cup pureed sweet potato
  • 1 cup pureed canned carrots
  • 2 eggs
  • Nonstick spray or muffin tin papers


  1. Wash hands with warm, soapy water.
  2. Preheat oven to 375°F.
  3. Coat 12 muffin pan cups with nonstick spray or line with muffin papers.
  4. In a medium bowl, combine CNP Master Mix, rolled oats, baking soda, spices, and salt.
  5. In a separate bowl, combine brown sugar, sweet potatoes, carrots, and eggs. Stir into dry mixture.
  6. Fill each muffin tin 2/3 full. Bake at 375°F for 20-25 minutes.

Makes 12 muffins | 24 mini muffins


Roasted Root Vegetables


  • 1 sweet potato, peeled
  • 2 turnips
  • 2 carrots
  • 4 teaspoons canola oil
  • 4 garlic cloves, minced (1 teaspoon powder)
  • 1 teaspoon dried herbs (rosemary, thyme, oregano, etc.) Salt and pepper to taste.
  • Nonstick spray


  1. Wash hands with warm, soapy water for 20 seconds. 
  2. Preheat oven to 450°F.
  3. Spray a baking sheet (any size) with nonstick spray.
  4. Wash vegetables and cut into 1-inch chunks.
  5. Place vegetables in a bowl and toss with oil, garlic, herbs, salt, and pepper.
  6. Spread vegetables on a baking sheet.
  7. Bake at 450°F for 30-45 minutes, stirring once or twice during cooking.

Makes 4 cups, 4 servings

Sweet Potato Patties


  • 3 sweet potatoes
  • 1 cup bread crumbs (crushed)
  • 2-3 Tablespoons vegetable oil, as needed
  • 1-2 eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder


  1. Wash the sweet potatoes and pat dry. Pierce several times around the sweet potato with a fork. 
  2. Microwave sweet potatoes on a microwave-safe plate for 5-8 minutes, or until soft. Turn sweet potatoes halfway through for even cooking. 
  3. Remove from microwave and let cool, then peel the skins from the sweet potatoes. 
  4. Place the sweet potatoes in a medium bowl. Mash them with a fork. 
  5. Add egg, salt, pepper, cumin, onion powder and garlic powder to the mashed sweet potatoes. 
  6. Place crushed bread crumbs in a small bowl. 
  7. Shape sweet potato mixture into 8 small patties. 
  8. Roll each patty in the crushed crumbs. 
  9. Heat the oil in a frying pan on medium heat. 
  10. Brown each patty on both sides in the oil. 

Makes 8 servings

Tip: If sweet potatoes are not soft after 5 minutes, continue microwaving in 30 second increments.

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