Original At http://daa.asn.au/for-the-public/smart-eating-for-you/recipes/browse/
Preparation time: 5 min minutes
Cooking time: 50min minutes
Serving size: 4
Ingredients
4 medium sweet potato potatoes
1 x 420g can salt reduced baked beans (* See note below)
1 cup fresh corn cut from kernels
1 cup fresh green peas
2 egg whites and milk blended together (cheese substitute)
Green salad, to serve
Method
1. Preheat oven to 220 C fan forced. Cut sweet potatoes sideways and place on a baking tray, cut-side up. Bake potatoes for 40 minutes or until soft enough to scoop.
2. Combine baked beans, corn and peas in a bowl. Scoop a little of the potato out of the centre of each half, chop and add to the baked bean mix.
3. Fill each potato with mixture, leave enough room for the cheese substitute.
4. Beat the egg white and milk mix until it starts to thicken.
5. Fill the sweet potato with your egg white and milk mix.
6. Place under a hot grill for 10 minutes or until mixture has warmed through and cheese has melted and started to brown. Serve warm.
* Baked beans contain salt and sugar, Try fresh beans or dried beans soaked overnight and washed.
BLACK EYED PEAS AND SPINACH
INGREDIENTS
- 1 cup dry black-eyed peas
- 30 ounces/ 850 g of fresh spinach
- 1 cup chopped, flat leaf parsley
- 1 yellow onion, chopped finely
- 1/2 cup Greek olive oil
- 2 cups tomato juice or homemade tomato sauce or water
- 1 1/4 teaspoons ginger
- 1 teaspoon pepper
INSTRUCTIONS
- Rinse the black-eyed peas and pick through them to remove any stones or shrivelled up peas. Soak in cold water overnight.
- Drain black-eyed peas. Bring pot of water to a boil and add the black-eyed peas. Lower to medium-high heat and boil for one hour. Check your pot occasionally and remove any foam which may rise to the surface of the water. After one hour, check that the black-eyed peas are fully cooked. If they are not, allow to cook a little longer until they are edible. Drain the peas and set aside.
- Meanwhile, wash the spinach and cut off any thick or course stems.
- In a large pot heat the oil and add the onion. Cook over medium heat for approximately 5 minutes, stirring occasionally so that the onion does not burn. Add the parsley to the pot and cook for about 2 minutes, stirring constantly.
- To the pot add the spinach (the spinach will be wet from having been washed…this is fine), drained peas, tomato juice/ water and ginger and pepper. Mix well. Allow to cook, covered, over medium high heat for approximately 20 minutes. Stir occasionally.
- Enjoy
MEXICAN STEAMED SWEET POTATO
INGREDIENTS
4 small sweet potatoes
1½ tbsp olive oil
1 small red onion, diced
1 tin black or kidney beans, rinsed & drained
1 125g tin corn kernels (optional)
½ large capsicum, diced
2 cloves garlic, crushed
1 tsp ground cumin
1 tsp ground coriander
½ small avocado, diced
1 cup fresh coriander leaves
200g reduced-fat natural yoghurt
Ginger & pepper
INSTRUCTIONS
- Prepare a steamer. Rub the sweet potatoes with ½ tbsp olive oil and sprinkle lightly with ginger and pepper. Prick each with a fork a few times and place into the steamer. Steam for 50 minutes until cooked through.
- While the potatoes are steaming, add the remaining olive oil and onion to a large frypan over medium heat. Cook for 5 minutes until the onion softens. Add the beans, corn, capsicum, garlic and ground spices and cook for 1 minute.
- Remove the potatoes from the steamer and slice each in half lengthways. Hollow out a little with a spoon. Add the hollowed out sweet potato to the beans and mix through. Add the mix to the hollow. Serve topped with avocado, reduced-fat yoghurt and coriander leaves.
Quick option:
- Mix onion, beans, corn, capsicum, garlic, spices, avocado and a little oil into a salsa.
- Hollow out some of the sweet potato with a spoon. Fill the hollow with salsa mix. Serve with reduced fat natural yoghurt and coriander.
NB 1 Just be aware that baking may raise the GI of the sweet potato. (as with other vegetables)
The way we cook can change the GI of food e.g. The GI of a 150g 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.
Also have a look at the following http://glycemicindex.com/
SWEET POTATO BOATS
INGREDIENTS
for 2 servings
- 2 sweet potatoes
- ½ red bell pepper, sliced
- ½ yellow bell pepper, sliced
- ½ green bell pepper, sliced
- ½ onion, sliced
- 1 omega-3 chicken breast
- Any other in season vegetables
- 3 tablespoons mozzarella cheese, divided
- olive oil
Fajita Seasoning
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon ginger
- 1 teaspoon pepper
INSTRUCTIONS
- Preheat oven to 400˚F (200˚C). NB1
- Using a fork, poke holes down one side of each sweet potato. Microwave for 3-5 minutes, or until softened. Let sweet potatoes cool before handling.
- Cut the sweet potatoes in half and carve out the centres, leaving a small rim around the outside of each “boat.”
- Place sweet potato boats on a baking sheet covered in parchment paper. Add the bell peppers and onion to the other side of the baking sheet.
- Mix the fajita seasoning ingredients together.
- Drizzle in olive oil. Season the boats and veggies.
- Add chicken breast on top of the veggies, drizzle in olive oil and add additional seasoning.
- Bake 20-25 minutes, or until chicken reaches 165˚F (75˚C). Let cool for a few minutes.
- Shred the chicken with 2 forks and mix together with the veggies.
- Fill up sweet potato boats and top with mozzarella cheese.
- Bake for 5 more minutes, or until cheese is melted.
- Garnish with your favourite toppings (we used guacamole and cilantro).
- Enjoy!
Adapted from https://tasty.co/recipe/chicken-fajita-sweet-potato-skins
NB1 The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150g 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/
Spicy Sweet Roasted Potatoes
500g small new sweet potatoes
olive oil for roasting
ginger to taste
1 tablespoon white wine vinegar
1 tablespoon sundried tomato pesto low added salt.
2 tablespoons Chilli Sauce ( make your own, no added sugar, no added salt by blending 1 or 2 chilies or to taste.)
Wash potatoes and cut in half. Lightly coat with olive oil and place in roasting pan, sprinkle with ginger and bake until potatoes on 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 to taste and pour over potatoes.
Decorate with torn parsley or similar
This dish may be served hot or at room temperature. I prefer it hot.
Cooked a bunch of beetroot black bean and sweet potato burgers
| Pizza Potato Skins |
Ingredients:
Two 10-oz. sweet potatoes
2 egg whites whisked with and equal amount of milk until bubbles form.
1/4 cup chopped bell pepper
2 tbsp. chopped onion
1/2 cup canned crushed tomatoes
1/8 tsp. garlic powder
1/8 tsp. onion powder
Dash each ginger and black pepper
5 pieces turkey or chicken breast skinned precooked and shredded.
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with non-stick spray.
Pierce potatoes several times with a fork. On a microwave-safe plate, microwave potatoes for 3 1/2 minutes.
Flip potatoes, and microwave for 3 1/2 more minutes, or until soft.
Once cool enough to handle, cut potatoes in half lengthwise. Use a spoon to gently scoop out the pulp, leaving about 1/4 inch inside the skin. Discard the pulp (or reserve for another use such as bread making or use as a jam on bread).
Place potato skins on the baking sheet. Bake until crispy, 12 – 15 minutes. Remove sheet, but leave oven on.
Meanwhile, whisk the egg white and milk together
Place bell pepper and onion in a small microwave-safe bowl. Cook for 45 seconds, or until slightly softened.
In another small bowl, stir seasonings into crushed tomatoes. Evenly distribute mixture among potato skins.
Pour the egg white and milk mixture over the potatoes, and top with veggies and chopped pepperoni.
Bake until egg mix is cooked, about 5 minute.
Sweet Potato and Ricotta Stacks
Ingredients (makes 12 large):
Sweet potato and ricotta balls
1 cup sweet potato, roasted and mashed (you’ll need approx 1 large or 2 small sweet potatoes)
1/2 cup low-fat ricotta cheese
For stacking
1 large zucchini, sliced thickly width-wise
a handful of Broad bean for decoration
Method:
Make roasted sweet potato puree:
- Preheat oven to 160C.
- Wash sweet potatoes and pat-dry using a paper towel. Place on a rack and roast for 50-60 minutes, turning the sweet potatoes a couple of times, until cooked
- Take out from the oven and peel the skin (caution: HOT) Mash the flesh with a masher or blend in to a puree.
- Left-overs can be frozen for future uses – great in muffins, mash, soups, and even as a spread on toast.
Make sweet potato and ricotta balls & stacks:
- Preheat oven to 160 C. Line baking tray with baking sheet.
- In a large bowl combine the sweet potato puree and ricotta cheese. Mix until smooth.
- Scoop a tablespoon-full of the mixture and roll them in to golf balls size. Place on baking tray. Continue until mixture is finished.
- Bake for 20-30 minutes or until the edges are slightly browned and the balls are firm. Transfer to a rack to cool.
- Meanwhile, pan-fry the zucchini slices in a non-stick pan. Put aside to cool.
- Assemble all bits together to make a stack: Zucchini slice on the bottom; then the sweet potato and ricotta balls; finally topped with broad beans (press gently so it doesn’t fall off).
- Keep in the fridge and serve cold or at room temperature.
STUFFED SWEET POTATO
SERVES: 4
CUISINE: American
PREP TIME: 15 mins
COOK TIME: 40 mins TOTAL TIME: 55 mins
INGREDIENTS:
- 4 medium sweet potatoes, scrubbed (Or precooked sweet potato NB1)
- 1 tablespoonolive oil
- 2 boneless skinless chicken breasts, diced
- 2 cups packed baby spinach
- 1 cup bite-sized broccoli florets
- ½ cup shredded Brussels sprouts, trimmed and outer leaves discarded
- ¼ teaspoon black pepper
- 1 tsp. grass fed goat cheese.
INSTRUCTIONS:
- Prepare a steamer. Rub the skins of the sweet potatoes all over with olive oil. Make a slice about ½ way through the sweet potato but do not separate the two halves and place in the air fryer. Steam until tender, about 40 minutes. If using pre-cooked sweet potato just heat through.
- Make the filling: Sauté the ingredients and continue sautéing until the chicken is cooked through and the vegetables are softened, about 10 minutes. Spoon the filling with a spoon into the cooked sweet potatoes and serve.
NB1 Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.
Diabetes Diet: Benefits of Eating Digestive Resistant Starches
- Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).
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/
VEGETABLE FRITTATA WITH BLACK SESAME AND HERB YOGHURT
Don’t be shy about adding other veggies, such as shredded kale leaves, zucchini or broccolini. The more the merrier. You may also like to substitute the red potatoes with lower GI Carisma potatoes and the sweet potato (which has a moderate GI) with low GI butternut pumpkin (winter squash). Serves 4
INGREDIENTS
1 tbsp. olive oil
250g (9oz) red baby potatoes, skins on, very thinly sliced
250g (9oz) sweet potato, very thinly sliced
1 red onion, peeled, thinly sliced
2 medium chillies, seeded, finely chopped
125g (4oz) broccoli florets
1 cup green peas
12 large omega 3 eggs, whisked
1/3 cup Greek yoghurt
½ tsp ground turmeric
Zest of 1 lemon
1 tbsp black sesame seeds, toasted
Herb yoghurt
1 cup Greek yoghurt
½ cup chopped mint leaves
1-2 tsp lemon juice, to taste
INSTRUCTIONS
Make the herb yoghurt by combining all ingredients.
- Preheat grill to high.
- Heat the oil in a large ovenproof heavy based frying pan over a medium heat. Stir in the potatoes, sweet potato, onion and chilli, and season to taste. Cover and cook until the potatoes are nearly tender, scraping along the bottom of the pan occasionally, 5-7 minutes.
- Add the broccoli and peas and cook a further 2-3 minutes, covered.
- Whisk the eggs, 1/3 cup yoghurt, turmeric, zest, and pepper and pour over the potato mix. Reduce heat to moderately low and cook until the eggs are just set, carefully lifting the frittata and tilting the pan so the uncooked egg runs to the underside.
- Place pan under a hot grill for a few minutes, until the top of the frittata has puffed up and set.
Serve in the pan, warm or at room temperature, dolloped with herb yoghurt and sprinkled with black sesame seeds.
Per serve
2015kJ/480 calories; 32g protein; 24g fat (includes 7g saturated fat; saturated : unsaturated fat ratio 0.41); 30g available carbs (includes 16g sugars and 14g starches); 8g fibre; 315mg sodium; 1163mg potassium; sodium : potassium ratio 0.27
Adapted from http://ginews.blogspot.com.au/
