Food Series: Root Veg – Sweet Potatoes
For this week’s food series, it’s the last of the root veg and we’re looking at sweet potatoes. A very trendy vegetable at the moment, and for good reason. Sweet potatoes are packed full of vitamins and minerals, including Vitamin A, vitamin C, calcium and fibre. And while they’re available all year, they’re in season right now so it’s the perfect time to add them to your meals.
We’ve listed some of our favourite sweet potato recipes below, so why not try them out this coming week.
Classic sweet potato fries
Ingredients: 95 g sweet potatoes, cut into fries
1 tsp rapeseed oil
¼ tsp cayenne pepper
Directions: Heat the oven to 200 C/180 C fan/gas 6. Place the fries on a baking tray and mix with the rapeseed oil and pepper. Bake in the oven for 20 mins.
Sweet potato cakes with eggs
Ingredients: 4 eggs
200 g Greek yogurt
50 g harissa
Handful of micro herbs
500 g sweet potato, peeled and grated
4 egg whites
200 g gluten free flour
50 g harissa
1 small pack of parsley, chopped
Olive oil, for frying
Directions: For the potato cakes, squeeze out the excess water from the grated potatoes, then mix with egg whites, flour, harissa, parsley and a pinch of salt in a bowl, combine until the mixture sticks together, then shape into 8 cakes. Heat some oil in a frying pan, then fry the cakes for 2/3 minutes each side (until golden brown and crisp). Keep the cakes warm while you make the eggs. Next, poach the eggs in a simmering water for 2/3 mins (for runny yolks). Remove them from the water with a slotted spoon and drain on kitchen paper before serving. To serve, add harissa and yogurt to a plate, place a potato cake on top and then sandwich another cake on top using more harissa and yogurt. Place the poached egg on top and add more yogurt, harissa and a sprinkle of micro herbs to serve.
Sweet potato satay curry
Ingredients: 1 tbsp. coconut oil
3 tbsp. Thai red curry paste
1 tbsp. smooth peanut butter
Thumb-sized piece of ginger, grated
400 ml can coconut milk
2 garlic cloves, grated
1 onion, chopped
500 g sweet potato, peeled and cut into chunks
200 g bag spinach
1 lime, juiced
cooked rice, to serve (optional)
dry roasted peanuts, to serve (optional)
Directions: Over a medium heat, melt the coconut oil and add the onions (until softened). Then, add in the 2 garlic cloves and the grated ginger, cook for 1 minute. Next, add in the peanut butter, curry paste and sweet potato chunks. Add in the coconut milk and 200 ml of water. Bring this to the boil and then turn it down to simmer for 30 minutes (until the sweet potato is soft). Finally, stir in the spinach and lime juice and season. To serve, add cooked rice and sprinkle over crunchy peanut (optional).
Sweet Potato cake with pecan streusel
Ingredients for the streusel: 2/3 cups all-purpose flour
1/2 cup packed light brown sugar
1/2 cup toasted chopped pecans
1/8 teaspoon salt
1/4 cup unsalted butter, melted
Ingredients for the cake: 3/4 cup oil
1 1/2 cup packed light brown sugar
3 large eggs, at room temperature
1 cup baked mashed sweet potato, at room temperature or just warm (from 1 large or 2 small sweet potatoes)
1 tablespoon molasses
1 tablespoon finely grated fresh ginger
3/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/8 teaspoon freshly grated nutmeg
1 2/3 cups all-purpose flour
1 1/2 teaspoon baking soda
Directions: Firstly, for the streusel, in a bowl, mix the flour, pecans, salt and brown sugar together. Add in the butter and stir until well combined. Using your fingers, squeeze the mixture into small clumps and set aside.
For the cake, preheat the oven to 180 C. Butter and flour a 9” square cake tray. In another bowl, whisk the eggs, oil and brown sugar together until smooth and creamy. Whisk in the sweet potato, ginger, salt, cinnamon, cardamom, nutmeg and molasses. Then sift in the flour and baking soda. Using a spatula, mix all the ingredients together until well combined and nearly smooth. Pour the mixture into the cake tray, spreading it evenly throughout using the spatula. Bake in the oven for approx. 45 mins (until a skewer inserted comes out clean). Allow to cool and top with streusel to serve.
Enjoy trying out this week’s recipes, we hope you like them as much as we do
The My Fertility Check Team