This sweet potato bowl proves healthy eating doesn’t have to be costly

Healthy eating can certainly be expensive. You’ve probably been there, slack-jawed after paying for a grocery cart packed with fresh produce. The costs seem to add up quickly, which can present an obstacle to the best intentions of eating better in the new year.

But it doesn’t have to be that way. There are many nutritious foods that are more economical, and leaning on them can make all the difference. Researchers have pinpointed some of the vegetables with the biggest nutritional bang for the buck: white potatoes, sweet potatoes, carrots, cabbage, broccoli, canned tomato products and many frozen vegetables. On the protein front, beans, eggs, milk and yogurt all provide maximum nutrition per dollar.

These ingredients might seem ordinary, but they can be served up in a multitude of extraordinary ways, as this recipe showcases.

It relies on three nutritious and affordable heavy-hitters: sweet potato, cabbage and beans.

The sweet potato is roasted, then mashed with a mixture of miso, milk and a touch of butter. That creamy mash — which can be made ahead — is scooped into bowls. It’s then topped with a sauté of green cabbage and frozen shelled edamame, which are flavored ginger, garlic, scallion and soy sauce.

Frozen, shelled edamame costs a bit more than dried or canned beans, but it still remains economical. Garnished with optional crispy seaweed, it’s a nourishing meal that demonstrates how healthy, tasty food can be budget-friendly, too.

• Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at www.elliekrieger.com.

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Mashed Sweet Potatoes With Miso Butter and Edamame

4 (10-ounce) medium sweet potatoes*

2 tablespoons milk (any fat level)

2 tablespoons unsalted butter

1½ tablespoons shiro (white) miso

⅛ teaspoon fine salt, plus more as needed

2 tablespoons neutral oil, such as avocado, canola or grapeseed

6 scallions (about 1 bunch), thinly sliced, dark green slices separated

1 (12-ounce) package frozen shelled edamame

3 garlic cloves, minced or finely grated (1 tablespoon)

1½ tablespoons finely grated fresh ginger

¼ teaspoon crushed red pepper flakes

½ medium green cabbage (about 1¼ pounds total), cored and chopped into 1½-inch pieces (about 6 cups)

2 tablespoons reduced-sodium soy sauce

1 (⅛-ounce) package roasted seaweed snack, crushed (optional)

Position a rack in the middle of the oven and preheat to 425°F. Line a large sheet pan with foil.

Scrub the sweet potatoes, pierce them in several places with a sharp knife or fork, then place on the prepared pan. Roast for about 1 hour, or until the potatoes are soft when pierced with a sharp paring knife and beginning to ooze. Remove from the oven and let cool slightly, about 20 minutes.

While the potatoes are cooling, in a small (2-quart) saucepan over low heat, combine the milk, butter, miso and salt, and heat, stirring frequently, until the butter and miso melt and the mixture is uniform, 3 to 5 minutes. Remove from the heat.

Cut the potatoes open and scoop the flesh into a medium bowl. Add the milk mixture, and mash until the potato mixture is smooth and creamy. Cover to keep warm, or refrigerate until needed.

In a large (12-inch), deep skillet over medium-high heat, heat the oil until shimmering. Add the scallion whites and light greens, and cook, stirring, until softened slightly, about 1 minute. Add the edamame and cook, stirring frequently, until just defrosted, about 2 minutes. Stir in the garlic, ginger and red pepper flakes, and cook, stirring, until fragrant, 30 seconds more. Add the cabbage and cook, stirring occasionally, until starting to soften, about 2 minutes. Stir in the soy sauce and continue cooking until the cabbage is crisp-tender, 1 to 2 minutes. Taste, and season with more salt, if desired.

Evenly divide the sweet potato mixture among bowls, followed by the cabbage mixture. Garnish with the scallion greens and, if desired, crushed seaweed snacks, and serve.

4 servings (makes about 3 cups sweet potatoes and 4 cups cabbage mixture)

Make ahead: The potato mixture can be assembled and refrigerated up to 4 days in advance. Rewarm on the stove over low heat or in the microwave.

Where to buy: Roasted seaweed snacks can be found at well-stocked supermarkets, natural food stores, Asian markets and online.

Storage: Refrigerate the sweet potatoes and the cabbage mixture separately for up to 4 days.

* Note: If your sweet potatoes are of different size/weight than indicated above, adjust the cooking time accordingly.

Substitutions: For sweet potatoes, use Japanese sweet potatoes. For edamame, use cooked lima beans. For shiro (white) miso, use other kinds of miso. Gluten-free? Use gluten-free tamari and gluten-free miso. Dairy-free? Use nondairy butter and unsweetened nondairy milk. For green cabbage, use savoy or napa cabbage.

Variations: If you prefer, skip the addition of the milk and mashing of the roasted sweet potatoes. Instead, halve the roasted sweet potatoes, add the miso butter, and follow with the cabbage mixture, scallion greens and crushed seaweed snacks.

Nutrition | Per serving (about 3/4 cup sweet potatoes and generous 1 cup cabbage mixture): 545 calories, 80g carbohydrates, 16mg cholesterol, 19g fat, 16g fiber, 19g protein, 6g saturated fat, 728mg sodium, 21g sugar

— Ellie Krieger