I’ve been really into sweet potatoes for the last 2 weeks or so. And pool running (not by choice and I’ll save those deets for another post….).  I have 2 weeks left until Kona, and I’m doing what I can to fine-tune my diet (eating a huge chunk of Geoff’s birthday cake last Saturday set me back a little-LOL).  Breakfast has typically been a baked sweet potato.  I finally came up with a super healthy buttery-type topping and I think that I’ve nailed it: A two-to-one ratio of raw coconut oil blended with raw organic white miso paste–I plop a scoop onto a pipping hot just-split-open sweet potato; toss a handful of hemp seeds on top (for protein, omega 3 fatty acids, etc) and I have one of my favorite breakfasts.  Plus the dogs get to eat the skins–bonus for them!

I’ve been making this super sexy, colorful and tasty salad below for a couple of years, but finally put “pen to paper” when my mom asked me for a sweet potato dish that she could bring to a potluck.  Sweet Potatoes have about 700% of the USDA recommended amount of vitamin A.  I like this salad with a squeeze of lime juice on top and some extra zing from chipotle powder.

Ingredients  for Salad

  • 4 Medium Sweet Potatoes, scrubbed and pierced 3-4 times with tip of knife to release steam
  • 1-2 each 15 ounces Cans of Black Beans, Rinsed
  • 2 Ears of Corn, grilled and kernels removed or 1 Cup Frozen Organic Corn, defrosted (OPTIONAL)
  • 3 Green Onions, Thinly Sliced
  • 1 Cup Cilantro leaves, roughly chopped
  • ½ Red Onion, Thinly Sliced (or you can grill ½ inch onion slices for more depth of flavor as you see in picture below)
  • 2 Cups Baby Spinach (1 Cup for Salad, 1 Cup for garnish)

Ingredients for Vinaigrette (combine all ingredients in lidded glass jar and shake until emulsified)

  • 2/3 Cup Olive Oil
  • 3 Tbsp Cider Vinegar or Lime Juice
  • 1 Tbsp Cumin
  • 2 tsp Chili Powder
  • 1 tsp Chipotle Powder (OPTIONAL)
  • 2 tsp Maple Syrup or Agave Nectar
  • 2 cloves Garlic, Chopped
  • 2 tsp Salt
  • 1 tsp Black Pepper

We served this salad at our healthy vegan GF dinner buffet for the Oceanside 70.3 Triathlon Volunteer Captains' Dinner


  • Preheat oven to 350 degrees
  • Place Sweet Potatoes in oven. Cook 40 minutes and let cool completely (this can be done a day or two in advance)   Peel and cut into ½ inch -3/4 inch cubes
  • In large bowl, combine the Sweet Potatoes and Vinaigrette. Toss thoroughly. Add Black Beans and Corn.  You can prepare this up to a day in advance. Check seasoning and add more salt and pepper if desired.  You can also add more lime juice and spices if desired.
  • Just before serving, line the serving platter with 1 Cup of the Spinach.  Toss remaining Spinach into potato mixture. Toss in half the amount of Red Onion, Cilantro and Green Onion.   Mound salad onto serving platter and top with remaining Green Onions, Cilantro and Red Onion Slices

Today was my last fairly long bike ride. I rode with my good friend Meredith and her friend Brett. It was my first time meeting Brett and he was good company.   It’s funny how a 60 mile bike ride feels short after doing the long training for an Ironman.  I did throw one ear of the IPOD on for the hill climbs to and from San Elijo.  I can’t get that “Whistle” song by FLA out of my mind…..Dang!

Enjoy the salad!