Baked sweet potato with crispy kale, walnuts and feta
- 4 large sweet potatoes
- 1 medium-sized bunch of kale
- 1 tbsp olive oil
- 1 tsp sea salt
- ½ tsp black pepper
- ½ cup walnuts, chopped
- ¾ cup crumbled feta cheese
- Pre-heat oven to 200°C.
- Scrub potatoes, wipe dry and place on a baking sheet. Bake for 45 to 55 minutes, or until potatoes are tender when pierced with a fork.
- Remove the centre ribs from the kale leaves and cut into chip-sized pieces.
- In a medium bowl, toss the chopped kale in olive oil, salt and pepper. Place kale mixture on a parchment-lined baking sheet and bake in oven at 200°C for about 10 to 12 minutes, or until crispy. Turn kale leaves for even cooking.
- Slice sweet potatoes in half, lengthwise. Use a fork to loosen potato, then mix in kale, feta, and walnuts. Return to oven for 10 to 12 minutes to melt the feta.
Creamy pumpkin and sweet potato soup
- 2 large sweet potatoes, cut into chunks
- 1 tbsp extra virgin olive oil
- 2 tbsp butter
- 1 medium onion, diced
- 6 cups roasted pumpkin
- 1 clove garlic, chopped
- 3 cups chicken or vegetable stock (per preference)
- 1 cinnamon stick
- ¼ tsp ground nutmeg
- ¼ cup cream
- 1 cup full-cream milk
- 1-2 tsp lemon juice
- 1 tsp oregano or fresh basil
- 1 tbsp Greek yoghurt
- Salt and pepper
- In a large saucepan, heat the butter and virgin olive oil over medium heat until butter melts.
- Add the chopped onions and sauté for 3 to 4 minutes until soft, stirring frequently.
- Add in pumpkin, sweet potato and oregano or fresh basil. Mix well and fry for 1 minute. Add the chopped garlic and cook for further a minute.
- Add the stock, cinnamon stick, and nutmeg. Increase heat to bring mixture to the boil, then reduce heat and allow to simmer for approximately 15 to 20 minutes, or until sweet potato skin is soft and other vegetables are tender. Remove cinnamon stick.
- Allow soup to cool slightly before transferring to a food processor or blender. Blend until smooth.
- Pour back into a saucepan and add the milk and cream. Heat slowly on medium heat, adding the lemon juice and salt and pepper.
- Serve hot with a tablespoon of Greek youghurt swirled in with a crack of black pepper on top.
Sweet potato pancakes
Makes 1 serving
- 1 large sweet potato, roasted
- 2 eggs
- 1 cup milk
- 1 cup white whole-wheat flour
- 2 tsp baking powder
- ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ½ tsp salt
- 1 tbsp brown sugar
- 1 tbsp olive oil
- Greek yoghurt
- Handful of spinach leaves
- Remove the flesh from a cooled, roasted sweet potato, and puree.
- In a large bowl, whisk together the two eggs and sweet potato puree, adding in the milk.
- In a smaller bowl, mix together flour, baking powder, spices, sugar and salt.
- Add dry ingredients into bowl of wet ingredients and continue stirring until combined.
- Coat a griddle pan with olive oil and place over medium heat.
- Spoon out a ¼ cup measure of batter onto the griddle and spread evenly. Cook for 3 to 5 minutes, flip, then cook for another 3-5 minutes until brown and crisp.
- Remove and serve with a bunch of spinach leaves and ½ cup of Greek yoghurt.
Best ways to cook sweet potatoes
Steaming or boiling are the best cooking methods if you wish to preserve more of the beneficial nutrients and compounds found in sweet potatoes. Studies that compared boiling to roasting have shown better blood sugar effects, including a lower GI, from boiling.
When baked, small variable changes in micronutrient density occur which result in a higher vitamin C content, at 24% of RDA per 100g serving.
Avoid deep frying your sweet potatoes too often as this cooking method can lead to the formation of acrylamide, a potential human carcinogen.
Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for all savoury dishes. It pairs well with most proteins, and is a versatile ingredient that can be used in a number of ways, such as mash, French fries or chips, wedges or served whole with a variety of fillings.
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.