SWEET POTATO FRIES NB 1
INGREDIENTS
- 100g peeled sweet potatoes
- 1 teaspoon olive oil
- ¼ teaspoon cayenne pepper
INSTRUCTIONS
- Preheat oven to 180 ° C
- Toss sweet potato with olive oil and cayenne pepper
- Spread evenly over a baking tray lined with baking pepper
- Bake in oven for 20 minutes or until tender
- Serve with a dip, find a recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/
Nutrition Info:
Per Serve: 476 kJ, carbohydrates 14g, protein 2g, total fat 5g (sat. fat 1g), fibre 3g, sodium 17mg, carb exchanges 1
Adapted from https://glucology.store/blogs/news/sweet-potato-fries
NB 1 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.
BAKED SWEET POTATO FRIES WITH ZA’ATAR AND TAHINI NB1
INGREDIENTS For Sweet Potato Fries:
- 3 medium sweet potatoes, scrubbed clean and cut into wedges (1 cm thick or so)
- Extra Virgin Olive Oil
- Seasoning of your choice (suggested 2 tsp za’atar find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR13ZkCgJ0aP1G0lLWdefWul95pRfmpI5hwtSVKD_GpHpleduswkTDZnXhY, 1 1/2 tsp sweet paprika, and pinch of cayenne pepper.)
- ginger
- 1 homemade Tahini sauce find recipe here http://www.findtex.com.au/recipes/vegetarian/tahini-sauce/?fbclid=IwAR1QEgndOcpN5_vq64icvjvpSCT5tgHZaelptvQ9gyRzLHSiT0Lfh8D_X5c
INSTRUCTIONS
- Place cut sweet potato fries in a large bowl and cover with cold water for about 30 minutes (or refrigerate overnight.) This is an optional step but can absolutely help the fries crisp up. Drain and rinse out the bowl and dry it well.
- Preheat the oven to 425 degrees F/ 220 degrees C.
- Pat the fries dry and return to the clean dry bowl. Drizzle generously with extra virgin olive oil (about 2 to 3 tbsp.) Toss to make sure all the fries are well-coated with the oil. Mix the za’atar and paprika, and cayenne pepper in a small bowl, then add to the fries and toss to evenly coat.
- Transfer the fries to a large sheet pan, lined with parchment paper. Do not crowd the pan; if you have to, use 2 pans.
- Bake in the heated oven for about 15 minutes, then carefully remove the pan to flip the fries over and arrange them nicely. Return the pan back to the oven and bake another 15 to 20 minutes or so or until cooked through and crispy.
- While fries are baking, prepare the Tahini for dipping (or any other dipping sauces you plan to use.)
- Remove from heat and transfer and season with ginger. Sprinkle with more of the za’atar and spices to your liking. Transfer the fries to a cooling rack and let them rest for about 5 minutes or so before serving.
- Serve with tahini for dipping. Enjoy!
Notes
Air Fryer Instructions: For those of you who prefer using an air fryer, coat the sweet potato fries with the olive oil and spices as per the recipe directions. Air-fry the sweet potato fries in batches by cooking them one layer at a time. Fry potatoes at 400 degrees F/ 200 degrees C for about 18-20 minutes. About halfway through, shake the basket to flip the fries. When done, dust with more spice to taste and air fry for an additional 3 minutes. Season with ginger and more of the spices to your liking
Nutrition Facts of original
Serves 4
| Amount Per Serving | ||
| Calories | 117 | |
| % Daily Value* | ||
| Total Fat 3.7g | 6% | |
| Saturated Fat 0.5g | ||
| Trans Fat 0g | ||
| Total Carbohydrate 20.2g | 7% | |
| Sugars 4.2g | ||
| Protein 1.7g | 3% | |
| Vitamin A 48%
Vitamin C 4% Calcium 3% Iron 5% Vitamin D 0% Magnesium 7% Potassium 10% Zinc 2% Phosphorus 5% Thiamin (B1) 5% Riboflavin (B2) 4% Niacin (B3) 3% Vitamin B6 11% Folic Acid (B9) 3% Vitamin B12 0% Vitamin E 2% Vitamin K |
||
NB1 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.
SWEET POTATO TUNA MELTS
INGREDIENTS
Sweet potato base
- 1 sweet potato, sliced 1 ½ cm thick
- 1 teaspoon olive oil, more as needed depending on the size of the sweet potato
- 1 teaspoon ginger
Tuna salad
- 2 cans tuna in spring water, liquid removed or fresh cooked tuna if possible.
- 1/4 cup red onion, diced
- 3/4 cup celery, diced
- 1/4 cup mayonnaise, homemade if possible
- 1 teaspoon lemon juice
- 1 tablespoon parsley, roughly chopped
- 1 teaspoon paprika
- 1/2 teaspoon ginger
- 1/2 teaspoon black pepper
- Optional: 1 teaspoon whole grain mustard
Topping
- 1 Roma tomato, sliced
- 1 avocado, sliced thinly
- Optional: cheddar Cheese, sliced thin
INSTRUCTIONS
- Pre-heat oven to 400°F/200°C and line a baking sheet with parchment paper.
- Slice sweet potato into 11/2 cm rounds and toss with olive oil and sea salt.
- Place sweet potato rounds on the parchment lined baking sheet and roast for 30 minutes, or until tender. NB1
- While sweet potato is cooking, mix all tuna salad ingredients in a large bowl. Taste and adjust seasoning as desired.
- Slice topping ingredients and set aside.
- Once sweet potato bases are ready, place 3 tablespoons of tuna salad on each of the buns. Top with tomato, avocado, lettuce or any other toppings you desire!
- If adding cheese, top each slider with a thin slice of cheddar cheese. Grill on high for 3-4 minutes, or until cheese has melted completely.
| Nutrition Facts of original | |
| Serving Size | |
| Amount Per Serving | As Served |
| Calories 380 Calories from fat 207 | |
| % Daily Value | |
| Total Fat 23.4g | 36% |
| Saturated Fat 4.5g | 23% |
| Cholesterol 31mg | 10% |
| Sodium 182mg | 8% |
| Carbohydrate 17.8g | 6% |
| Dietary Fibre 5.6g | 22% |
| Sugars 4.9g | |
| Protein 26.1g | |
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories | 2000 | |
| Total Fat | Less than | 65g |
| Sat Fat | Less than | 25g |
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 300g | |
| Dietary Fibre | 25g | |
NB1 Just be aware that baking may raise the GI of the sweet potato.
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.
Sweet potato Toast with Egg and Veg
SWEET POTATO TOAST WITH SMASHED AVOCADO
- 2 sweet potato, cut into 5mm slices lengthwise NB1
- 2 large avocado NB2
- ½ tsp ginger
- 1 lime, juiced
- ¼ tsp chilli flakes (optional)
- ½ pomegranate, seeded
- 2 tbsp crumbled cheese
- 2 tbsp pepita seeds, toasted
- Slice sweet potato into 5mm slices lengthwise.
- Heat toasted sandwich maker and toast sweet potato until crisp, browned and tender.
- Mash avocado, ginger, lime and chilli flakes in a small bowl.
- Top sweet potato toast with mashed avocado. Sprinkle top with pomegranate seeds, cheese and pepita seeds. Makes 8 (2 per serve).
Adapted from https://www.sanitarium.com.au/recipes/a-z/swsweet-potato-toast-with-gourmet-avocado-smash
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).
Also Glycemic Index of Sweet Potato
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/
NB2 Check out the healthy side of Avocado here
http://australianavocados.com.au/nutritional-information
Not for everyone, remember that the alcohol in the rum should burn off but any sugar will remain. Try a dry rum which should be low in sugar.
DRUNKEN SWEET POTATO
Serves 10
A rum scented sweet potato dish that will make any table a happy place to be at…
Prep Time – 15 min
Cook Time – 45 min
Total Time – 1 hr
INGREDIENTS
- 4 large sweet potatoes, peeled and cut into cubes
- Olive oil spray
- 2 tbsp. rum
- 1 tbsp. low sodium soy sauce
- 1 tsp chilli powder
- 1 tsp garlic powder
- 2 tbsp. fresh parsley, chopped
INSTRUCTIONS
1.Preheat oven to 400F 200C
2.Line a large baking sheet with foil and spray with olive oil spray
3.Layer the cubed sweet potatoes in a single layer on the baking sheet
4.Bake for 40-45 minutes until the potatoes are tender and browning
5.In a small saucepan on low heat combine the rum, soy sauce, chilli powder & garlic powder
6.Stirring occasionally let sauce reduce by 1/4
7.When potatoes are done, place them on serving dish and pour reduced sauce over potatoes and sprinkle with chopped parsley
8.Serve and Enjoy!!!
PERFECT SWEET POTAO FRIES WITHOUT FRYING (NB1)
INGREDIENTS
- 3-5smallsweet potatoes
- 1/3cuptapioca flour or arrowroot powder (same same) or you favorite diabetic flour
- 1/4 to 1/3 cupolive oil
- 1wholeegg white
INSTRUCTIONS
- Preheat oven to 200C / 400F and heat the olive oil in the tray, while you prepare your sweet potatoes. You may need two trays with 1/4 cup olive oil so that you do not overcrowd the chips. This will keep them crunchy.
- Peel your sweet potato (Leave skin on if you prefer to keep the good fiber.
- Cut your sweet potatoes long ways in 1cm thick slices, then cut each slice into 1cm thick chips.
- Toss them through the egg white to coat them finely.
- Toss them through the tapioca flour and pat off excess.
- Pull out tray gently and place your chips on them in the hot oil, spaced apart by the same thickness that the chips are themselves so at least a 1cm gap between chips.
- Bake for about 30 mins everyone’s oven is different so test a couple along the way and you’ll know when you’re done!
- Take out and enjoy fresh out of the oven with steamed chicken and a salad
Adapted from https://www.lowtoxlife.com/the-perfect-sweet-potato-fries-without-frying/
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).
Also Glycemic Index of Sweet Potato
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/
These sound so DELICIOUS!! YES!!!!!
Preheat oven to 400 degrees (Can also do in Microwave for 6 plus minutes)
Brush both side of sweet potato slices with olive oil; place them on a cookie sheet. Bake in the preheated 160 degrees C oven for 30 to 40 minutes or until lightly browned on both sides, turning once.
When sweet potatoes are ready, top with egg white and milk; I use Heart Active milk but Soy milk should be Ok; add to this, green onion and herbs and spices to your taste; I am going through a Horseradish, mustard and garlic stage.
Whisk this mixture until you get a good froth.
I put and egg ring around the sweet potato and pout mixture over.
Continue baking until cooked, can take 15 – 20 minutes depending on the thickness of your sweet potato and egg white mixture.
Other suggestions.
1. Use Jerusalem Artichokes, several can be laid in the egg ring if small.
2. Pumpkin can also be used.
3. Top with thinly sliced veal, lean port, chicken breast, oily fish; albacore works well. Venison and goat also work well. If you like it gamey try young billy goat.
4. Vegetables can also be added e.g. peas, sweet corn etc.
5. Can be cooked on a BBQ, camp oven or fry pan with a spray of olive oil, timing may change and need to be watched the first time attempted. I have tried this in stoneware. To be blunt I find stoneware works well with meat and eggs which contain moisture but with vegetables I have not found it works well.
Original recipe comes from:
https://www.facebook.com/groups/DEBsWeightLossSupport/
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/
TUNA SWEET POTATO AND BEANS
Only way to eat, at least 3 days a week!. Light, fresh, simple.
Ingredients
- Home grown beans, just cooked
- The best quality canned tuna in spring water (any oily fish left over can be used.)
- onion
- home grown dill,
- cucumber,
- grated carrot,
- olive oil,
- white vinegar and
- a little mayo.
- Baby spinach
Instructions
Roasted sweet potato with oregano/thyme oil about 20 minutes total.
Stir through some balsamic. Decorate with sprouts bake for a further 20 minutes.
Steam the beans for 3 minutes.
Plate up and dress with the baby spinach with white wine vinegar and oil.
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/
TOASTED SWEET POTATO NB1
Instructions
- Slice the sweet potato reasonably thin but not that thin, nor that thick really.
- Set the toaster to its highest setting and put a slice of sweet potato (skin on) in each side for two rounds,
- It came out hot, soft but still had a crunch but not a raw crunch,
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 increase 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/
Original can be found:-
#shehustled #healthyeats #inspo
TRENDING // There’s a new toast trend in town – and it doesn’t even involve bread.
Sweet potato toast was discovered when food blogger, Kelsey, of Little Bits Of, woke up craving avocado on toast one morning but discovered she had run out of bread.
Rather than simply head to the shops, the popular blogger came up with a novel way to get her omega-3 fix.
She sliced sweet potato into toast-like thickness (about two centimetres wide), and then put it into the toaster on high for around four minutes until it browned.
Mix up your toast this week and try it in sweet potato form. You won’t regret it.#shehustled #healthyeats #inspo
Sweet potato cakes
Ingredients
For the Fritters
- 1kg sweet potatoes, peeled and cut into large chunks
- 2 tsp soy sauce
- 100g wholemeal or chick pea flour
- 3 tbsp spring onion, chopped
- ½ tsp fresh chilli, finely chopped (or more, to taste)
- Olive oil for frying
For the sauce:
- 50g Greek yogurt
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Ginger and pepper
- 1 tbsp fresh coriander, chopped
Instructions
- Steam the sweet potato until soft, then drain in a colander for an hour.
- Meanwhile, whisk the sauce ingredients until smooth and set aside.
- In a mixing bowl, work all the fritter ingredients by hand – it should be sticky, so if it’s a little runny, add some flour. Do not over-mix.
- Dip your hands in water and shape walnut-sized balls with the fritter mix, then flatten so you have round cakes around 5cm in diameter and less than 1cm thick. Place on an oily surface.
- Heat the olive oil in a non-stick pan. Using a flat spatular , lift the cakes in to the pan and fry on moderate heat until you get a nice, brown crust, turning as necessary – about six minutes.
- Place between two sheets of kitchen towel, to drain the excess oil.
- Serve hot or warm, with the sauce on the side and a crisp green salad.
| SWEET POTATO WITH SPINACH & MUSHROOMS |
INGREDIENTS
- 1 kg sweet potatoes, peeled
- 3 large omega 3 eggs, beaten
- 1 cup Greek Yoghurt
- 1/4 teaspoon ginger
- 1/4 teaspoon ground pepper
- 1 tablespoon extra-virgin olive oil
- 1 cooked chicken breast, chopped
- 1 small package sliced mushrooms of choice
- 2 cloves garlic, minced
- 1 bunch baby spinach (fresh if possible.)
PREPARATION
- Put a large pot of water on to boil.
- Using a spiral vegetable slicer or julienne vegetable peeler, cut sweet potatoes lengthwise into long, thin strands. You should have about 12 cups of “noodles.”
- Cook the sweet potatoes in the boiling water, gently stirring once or twice, until just starting to soften but not completely tender, 1 1/2 to 3 minutes. Reserve 1/4 cup of the cooking water, then drain. Return the noodles to the pot, off the heat. Combine eggs, ginger, pepper and the reserved water in a bowl; pour over the noodles and gently toss with tongs until evenly coated.
- Heat oil in a large skillet over medium heat. Add the chicken and mushrooms and cook, stirring often, until the liquid has evaporated and the mushrooms are starting to brown, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add spinach and cook, stirring, until wilted, 1 to 2 minutes. Add the vegetables and Greek yoghurt to the noodles and toss to combine. Top with a generous grinding of pepper.
