African root vegetable stew with almonds [Recipe]


African root veggie stew

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At just 160 calories per ounce, almonds make ideal snacks for a variety of reasons. These tasty, crunchy nutritional powerhouses are heart-smart. According to the U.S. Food and Drug Administration, “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Satisfy a hunger craving with something that may potentially ward off heart disease? That's a pretty sweet deal.


Crunching the numbers

California Almonds breaks it down for us: one serving of almonds is equal to 28 grams — that's about 23 almonds — and has 13 grams of unsaturated fat and only 1 gram of saturated fat. Eating 23 almonds as a snack every day may get a little boring. To celebrate the almond's nutritional benefits, California Almonds teamed up with registered dietician and wellness expert Katie Cavuto and developed a few mouthwatering recipes that keep things interesting. Here's one that's perfect for dinner tonight.


Serves 6



  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced
  • 1 cup carrots, 1 inch dice
  • 1 cup celery, chopped
  • 2 tablespoon garlic, minced
  • 2 tablespoons ginger, peeled and minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin powder
  • 1 (14-ounce) can low sodium diced tomatoes with juice
  • 4 cups reduced-sodium vegetable broth
  • 1 cup sweet potato, peeled, 1 inch dice
  • 1 cup butternut squash, peeled, 1 inch dice
  • 1 cup rutabaga or turnip, peeled, 1 inch dice
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • ¼ cup crunchy natural almond butter
  • ¼ cup fresh cilantro, chopped
  • 2 cups of kale, chopped
  • *hot red pepper flakes or freshly ground pepper to taste
  • Lime wedges to garnish
  • Sliced almonds to top



  1. Heat the olive oil in a Dutch oven over medium heat. Add onions, carrots and celery; sauté until soft and translucent, about 5 minutes. Add garlic, ginger and curry powder and cumin and sauté about 1 minute. Add tomatoes and cook for 2 to 3 minutes to reduce the liquid a bit.
  2. Add broth and root vegetables and bring to a boil. Reduce heat and simmer about 10 minutes or until tender. Add the beans and almond butter; stir to combine. Add cilantro and kale; cook until thoroughly heated and kale wilts, about 2 minutes.
  3. Serve as is or over rice. Garnish with lime and top with sliced almonds.


Katie Cavuto is a Philadelphia-based registered dietitian and wellness advocate, Katie believes that health is about more than what you eat. She aims to inspire people to live well through messages of self-love, food enjoyment, mindfulness and sustainable, conscious living. Katie appears in regular nutrition and cooking segments on local and national TV. Her writing and recipes have been showcased nationally in O, the Oprah Magazine, Family Circle and more. Katie is the dietitian for the Philadelphia Flyers and Phillies and was awarded Philadelphia Magazine's "Best of Philly” in 2009, 2010, 2012 and 2014. Her first cookbook is being published by the American Diabetes Association in late summer of 2016. For recipes and wellness tips visit her blog www.nourishbreathethrive.com.