Sweet potatoes are a great source of complex carbohydrates and are packed full of fibre and vitamins. Sweet potatoes have high levels of beta carotene, an antioxidant that converts to vitamin A and the reason they adopt such an intense orange colour. Beta carotenes are beneficial for our skin and eye health. Due to sweet potatoes high fibre intake, they can help to reduce blood sugar spikes and also support a healthy digestive system. Not to mention, they are absolutely delicious and so versatile! Here are some different ways to incorporate sweet potatoes into your lock-down diet.
MASHED: Bangers & Mash (serves 2)
500g sweet potato
30g Biona Olive Extra Spread
3 garlic cloves, crushed
1 pack of Meatless Farm Sausages
Kallo Gravy Granules
1 tsp ground cumin (optional)
- Boil the sweet potatoes and garlic in a large pan of salted water for 12 mins.
- Meanwhile, Pre-heat grill to a medium heat. Place the sausages onto the wire rack of a grill tray. Cook for 5-7 minutes turning frequently, reduce heat if necessary.
- Drain the sweet potato and add the cumin, olive spread and seasoning.
- Roughly mash and serve immediately with the sausages and gravy (see package instructions).
HASHED: ‘Cheesy’ Sweet Potato Hash Fritters (makes 10)
3 medium sweet potatoes, peeled and cubed
½ a head of broccoli
6 heaped tbsp white flour
2 cloves of garlic, finely chopped
¼ cup of grated parmesan cheese
- Preheat your oven to 220C/200C fan.
- Arrange the sweet potato cubes on a large baking sheet covered with parchment paper. Season with salt and pepper and drizzle with 1-2 tbsp olive oil.
- Roast in the oven for 30 minutes, then leave to cool.
- Transfer the sweet potato into a large mixing bowl and mash with a potato masher or a fork. Add the broccoli, flour, parmesan, paprika if you have any. Season with salt and pepper to taste.
- Mix well then shape into small patties (if they are too sticky then add a bit more flour).
- Heat 2 tbsp olive oil in a frying pan over medium to high heat. Cook for a few minutes on each side, then flip and cook for another minute or so until browned.
LOADED: Sweet Potato Skins (serves 4)
4 sweet potatoes
2 onion, chopped into very small cubes
1 pack of This Isn’t Bacon Rashers
110g cream cheese
1 tin of Biona Chickpeas (drained)
1 Bake sweet potatoes at 200C for 45-60 minutes, or until fork tender.
2 Cut sweet potatoes in half and let cool for 5-10 minutes. While sweet potatoes are cooling, sauté the onions and bacon in olive oil over medium/ high heat. Set aside.
3 Scrape the sweet potato out of the peel, leaving a thin layer inside with the skin so that it can stand up on its own. Mash the sweet potato with the cream cheese. Stir in chickpeas, onions and bacon and plenty of salt and pepper.
4 Coat potato skins with a drizzle of oil and bake for about 5 minutes to get a crispier outside. Remove from the oven and fill each skin with the sweet potato mixture and top with grated cheese (optional). Bake again for 10-15 minutes, or until cheese is melted and filling is heated through.
SWEET POTATO BROWNIES (makes 12 brownies)
1 cup of sweet potato (cooked and cooled)
2/3 cup vegan honey
½ cup almond butter
1 packet of almond butter cups (chopped into quarters)
2 tsp cinnamon
- Preheat the oven to 180C. Line a loaf pan or small square pan with parchment paper and set aside.
- In a blender or food processor, add all your ingredients (excluding the chocolate cups) and blend until a smooth batter remains.
- Transfer the sweet potato brownie batter into the lined pan and place in the oven. Place the almond butter cup quarters on top. Bake brownies for 18-20 minutes, or until the brownies are cooked through.
- Remove the brownies from the oven and allow them to cool in the pan completely, before slicing into pieces.