A sweet alternative

Sweet in taste and starchy in nature sweet potatoes are the perfect carbohydrate that satisfies both taste and appetite.  - Jeff Mayers
Sweet in taste and starchy in nature sweet potatoes are the perfect carbohydrate that satisfies both taste and appetite. – Jeff Mayers

All the recent talk about the increased cost of flour has made me think about reducing the amount of flour we eat to enjoy better health. We mainly consume bread and or roti for convenience. Why not try replacing some of the flour we use and build better meals with other options that will sustain us for longer and give us better nutrition?

One of my favorites that does just that is sweet potatoes. They are available all year round, they are very nutritious, full of vitamins and minerals and are high on the scale of starches with low glycemic index. Sweet in taste and starchy in nature, they are the perfect carbohydrate that satisfies both your taste and your appetite, breakfast, lunch and dinner.

Sweet potato salads are ideal for lunch or dinner. Sweet potato galettes or sweet potato cakes are ideal for breakfast, and the recipe for sweet potato and pumpkin bread uses sweet potato flour and pumpkin, both powerhouses for good nutrition and great taste.

They are available all year round and will stay cool for at least two weeks. They need no prior preparation; you can cook or fry them with the skin on.

So make them a part of your weekly meal preparation, for this is a locally available root crop that will never let you down.

Roasted pineapple and sweet potato salad with lime coriander dressing

1 lb sweet potatoes

½ medium-sized pineapple, peeled, cored and cut into one-inch pieces

1 cup mixed fresh herbs, basil, chives, chadon beni / coriander or parsley

1 large red or green pepper, seeded and cut into strips

Lime coriander dressing

1 tablespoon fresh lime juice

¼ cup olive oil

1 teaspoon dijon mustard

1 clove garlic chopped

1 teaspoon crushed coriander

Salt and freshly ground black pepper

Preheat broilers.

Mix all the ingredients for the vinaigrette and set aside.

Boil or roast sweet potatoes until tender, drain and cool. Peel and cut into one-inch cubes.

Put pineapple in a glass dish, mix with bitter and fry or grill pineapple for 10 minutes, turning regularly until slightly charred at the ends, remove and cool.

Mix herbs, peppers, pineapple and potatoes, flip with vinaigrette and season with pepper and salt.

Chill. Serves 4 to 6

To fry sweet potatoes, wash, wrap in foil and place in a preheated

350F oven for about 40 to 50 minutes or until tender.

Sweet potato and pumpkin bread with rosemary

1⅔ cups universal flour

1 cup sweet potato flour

1 tablespoon baking powder

½ tsp baking powder

Salt tsp salt

1 tablespoon chopped fresh rosemary

1 teaspoon freshly ground black pepper

½ cup milk combined with 1/2 teaspoon white vinegar (let sit for 10 minutes)

3 eggs

⅓ cup of coconut oil

1 cup pureed pumpkin, untreated

1 cup grated cheddar cheese

Preheat oven to 350F

Butter and flour 9×5 inch form

In a large mixing bowl, combine flour, sweet potato flour, baking powder, baking soda, salt, rosemary and black pepper.

Beat eggs together, add oil and milk.

Stir in pureed pumpkin.

Add this mixture to the flour mixture and stir in the cheese.

Stir until combined

Turn the mixture into the prepared can.

Bake for 40 minutes until a wooden cock comes out clean.

Remove and cool.

Gives 1 loaf

Sweet potato cakes

2 lbs sweet potatoes

½ cup of milk

¼ cup butter

⅓ cup chopped herbs

¼ teaspoon nutmeg


vegetable oil for frying

1 cup each breadcrumb and flour to muddy

1 egg

Boil, peel and mash sweet potatoes

Heat milk with butter and add the potatoes, mix well, add herbs and nutmeg, season with salt.

Beat eggs and set aside.

Put the flour in one plate and the breadcrumbs in another.

Shape the potato into 2-inch balls, drizzle in flour, shake off excess, then dip in egg and roll in crumbs, flat and fry until golden.

Make 6 to 8 cakes.

Sweet potato hash browns

This recipe uses leftover sweet potatoes, which are simply peeled and cut into small squares,

Chop a little onion, garlic and peppers, have a little chopped chives and celery ready.

Heat oil in pan, add onion and garlic, and pimentos sauté add sweet potatoes; then boil the mosing a little so that they come together. When they start to brown, add herbs and cook a few more minutes, season with salt and pepper.

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