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Spicy Sweet Potatoes

—

by

Philip Archer
in ,

SWEET POTATO AND AVOCADO TARTINE

INGREDIENTS

  • 4 slices Burgen Whole Grain and Oats bread, frozen and defrosted.
  • 1 large sweet potato-steamed in advance
  • 2 avocados -sliced.
  • 1 cup creamy black beans-cooked in advance find recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/
  • 1/2 cup baby arugula (rocket)
  • 1 clove garlic
  • 1 lime -cut into wedges.

INSTRUCTIONS

  1. Prepare your steamed sweet potato and black beans  in advance. Refrigerate until needed. (If starting with a plain sweet potato, just rinse it well, poke with a knife and steam).
  2. Lightly toast the bread to your liking then rub one side of each slice of toast with the garlic clove. Spread a layer of the black beans on top and hit it with a squeeze of lime. Scoop some of the sweet potatoes on top and finish with the sliced avocados.
  3. Sprinkle with the everything with the arugula and another squeeze of lime.

Nutrition of original

Calories: 321 kcal | Carbohydrates: 38 g | Protein: 10 g | Fat: 15 g | Saturated Fat: 2 g | Sodium: 138 mg | Potassium: 845 mg | Fiber: 13 g | Sugar: 3 g | Vitamin A: 4815 IU | Vitamin C: 16.3 mg | Calcium: 73 mg | Iron: 2.4 mg

Adapted from https://veggiesociety.com/sweet-potato-avocado-tartine-recipe/?fbclid=IwAR1Wm-mONhCgHr5Sg2prFMXQoPp6nJNHjrfOmnnvVsrOBPsPLZyOgPKiEu0

This and other similar recipes can be found here.

http://www.findtex.com.au/…/breakfast/bean-and-egg-on-toast/

TARO MASALA

INGREDIENTS

INSTRUCTIONS

  1. Boil the Taro until it is completely soft.
  2. Remove the peel and cut according to desired size and keep aside.
  3. In another pan add Olive oil and the fry chopped ginger, then add chopped green chills after 1 minute add chopped onions, now fry the onion for 4 to 5 minutes until soft n pink,
  4. Add chopped curry leaves (so it gives more taste and fragrance to your food).
  5. Next add mustard seeds and cumin seeds fry to mix well.
  6. After 2 minutes add remaining spices.
  7. Add chopped tomatoes.
  8. Cook it until tomatoes leave the oil then add boiled Taro and sprinkle fresh coriander, garam masala powder and chaat masala powder.
  9. Cover it for a few minutes.
  10. Garnish with lemon and serve as a side dish.

Adapted from https://www.therecipespk.com/arvi-masala-recipe/

NB1 This works well with sweet potato and any other root vegetable or a mix of root vegetables in moderation as a side dish.

SWEET POTATO PODIMAS

INGREDIENTS

Sweet Potato
Medium size Sweet Potatoes 3 Nos.
Finely chopped green chilies 3 no.
Grated ginger 1 Tbsp.
Turmeric powder 1/8 Tsp.
Lemon Juice 1 Tbsp.
For Seasonings:
Olive  Oil – 1 Tbsp.
Mustard 1 Tsp
Udad dhal (Urad Dal in Hindi, or white lentils.) 1 Tbsp.
Channa dhal ( This bean looks just like yellow split peas, but is quite different because it doesn’t readily boil down to mush )1 Tbsp.
Asafetida powder ¼ Tsp. (Asafoetida /æsəˈfɛtᵻdə/ is the dried latex (gum oleoresin) exuded from the rhizome or tap root …. “Ferula Asafoetida: Stinking Gum)
Finely chopped curry leaves 1 string
For Decoration
Chopped Coriander leaves 2 Tbsp.
METHOD:
Wash and boil the sweet potatoes Cut into chunks and pressure cook for 1 whistle.
Mash them and keep aside.
Heat the oil in a frying pan, add mustard seeds, when the mustard begins to crackle add the other all seasonings and fry dhal till light brown.
Now add the chopped green chilies, grated ginger and  mashed sweet potato.
Let it cook for a minute in low heat. Now add lemon juice and mix it well.
Garnish with coriander leaves.
Serve hot with steam basmati rice, rice substitute, chick peas and/or a salad.

Via ‎ Thadani

Spicy Roasted Sweet Potatoes

500g small sweet potatoes
olive oil for roasting
1 tbs olive oil
1 tablespoon white wine vinegar
1 tablespoon sundried tomato pesto

3 pinches of Ground ginger.
2 tablespoons Chili Sauce made with no salt or sugar.

Wash potatoes and cut in half. Lightly coat with olive oil and place in roasting pan, sprinkle with ginger.

Bake until potatoes until browned and crisp on the outside and soft inside. Remove from oven and transfer to a bowl.

To make the marinade, whisk remaining ingredients together, add ginger and other spices to taste and pour over potatoes. This dish may be served hot or at room temperature.

This can also be grilled or done on the BBQ.

NB

Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

SWEET POTATO WAFFLES NB 1

Ingredients

  • About 1 1/2 cups sweet potato, peeled and grated
  • 2 omega-3 eggs
  • 2 tbsp. pick pea flour (Wholemeal or gluten free can also be used)
  • 2 green onions, finely diced
  • 1 lime, freshly squeezed
  • 2 tablespoons fresh chopped cilantro
  • hot sauce (optional)
  • ginger and pepper
  • Olive oil spray

Original at https://yurielkaim.com/sweet-potato-waffles/

NB1 While this looks interesting it may not be suitable for diabetics, it certainly affected me. The way we cook some vegetables like sweet potatoes can increase the GI. This is simply a different way to bake sweet potato it may rincrease the GI. If this affects you leave it as a party trick.

Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

Sweet potato with feta 2

STEAMED SWEET POTATO BALLS

Ingredients

  • 1 medium sweet potatoes
  • 4 spring onions
  • 1-2 fresh red chillies (to taste)
  • 4 omega 3 eggs
  • 3 tablespoons Greek yoghurt
  • 250 g oat bran
  • 1 tablespoon sunflower seeds
  • 1 tablespoon poppy seeds

Instructions

  1. Prepare a large steamer.
  2. Peel the sweet potatoes or squash and coarsely grate into a large bowl.
  3. Trim the spring onions, then finely slice with the chilli and add to the bowl, reserving half the chilli to one side.
  4. Crack in the eggs, add the yoghurt and bran, then add the cottage cheese and season with ginger and black pepper. Mix until nicely combined.
    Evenly divide into 12 balls.
  5. Sprinkle over the sunflower and poppy seeds, then dot over the reserved slices of chilli.

Steam for 45 to 50 or until eggs are a golden and set.

Sweet Potato Savoury Slice

Ingredients

  • 500g sweet potato
  • 2 zucchinis
  • 2 cloves garlic, finely grated
  • 1 cup almond meal
  • 2 eggs and 6 eggs whites
  • Pinch cayenne pepper
  • 3 tablespoons tamari or naturally-fermented wheat-free soy sauce
  • ½ cup fresh basil or flat-leaf parsley, finely chopped
  • Ginger, chilli and pepper to taste

INSTRUCTIONS

  1. Preheat oven 180o C. Line a medium-sized cake tin and set aside.
  2. Grate sweet potatoes on largest-option side of grater. Set aside.
  3. Grate zucchinis on largest-option side of grater. Add to sweet potato and set aside.
  4. Combine all ingredients together in a large bowl and mix well. Season with ginger, chilli and pepper.
  5. Tip contents of bowl into baking dish and bake for approximately 1 hour or until the centre of the bake is firm to the touch.
  6. Allow to cool in tin for 5 minutes before gently sliding the slice out onto the bench. Cut into 6 large pieces or smaller as desired.
  7. Top sprigs of basil or parsley to serve.

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