You have it all with ‘plant based wholefoods’ and my mission is to share and help you understand the value of eating natural, fresh whole foods that are minimally processed. Sweet potatoes are cheap and healthy.
I am therefore continuing my series of blogs on eating healthy foods that are inexpensive. This is to help dispel the myth that many people can’t afford to eat a wide variety of delicious healthy food. This year I will once again be creating recipes to live below the line for £1 a day. Action Against Hunger do such amazing work in the world and we should all do what we can to support their efforts.
Up next is the AWESOME Sweet Potato. Sweet potatoes are simply brilliant. These jewels are not only one of the healthiest and cheapest sources of nutrition; the predominant protein is a type of protease inhibitor that may have cancer-fighting properties.
Sweet Potatoes Cheap & Healthy
Yesterday I purchased 4 medium size sweet potatoes for 68p at my local fruit and vegetable store. Adding these potatoes on the side with my 99p lentil burgers (from my last post) feeds a large family for virtually pennies. There are no ‘ingredients’ labels to read because the only ingredient is the actual vegetable! More and more people understand that it’s healthier to get your nutrients from plants, so remember that every bite you take affects your body and well-being.
Sweet Potato and Squash Soup
Sweet Potatoes are abundant with carotenoids, which are very significant for the brain owing to the fact that they function as antioxidants and protect brain cells from harm. What’s more carotenoids help in the formation of vitamin A, which is vital in helping new neurons to sprout and to find each other and to create new links. These potatoes are very high in fibre, so they are great for your gut health and as a starchy vegetable they fill you up so you feel satisfied.
To make a fantastic lunch or meal with sweet potatoes try some of my suggestions. Recipes can be found on my website. The fritter recipe in my photograph is listed below. I love to roast the potatoes in their skins and sprinkle with a little cinnamon, or try making ‘French Fries’ – or boil them and make delicious sweet potato mash, slice and roast them with a selection of other vegetables, or make a delicious salad of sweet potato, rocket, beetroot and pine nut salads, wonderful with a simple dressing drizzled over, or make some sweet potato soup. I love to make sweet potato fritters, these are one of our favourites, with a delicious garlic aioli and a side salad makes a perfect filling meal.
Sweet French fries with vegan mayonnaise
Even though sweet potatoes have a sweet taste; they are less sugary compared to white potatoes. For dessert, sweet potato pie, sweet potato and walnut cake, or even sweet potato cookies taste delicious.
Try this easy and quick recipe and make some of my scrumptious fritters. I have used quinoa and almond meal but you may change to a different grain if your prefer. Versatility is abundant in vegan cooking, you can witch grains and beans to your hearts desire.
Sweet Potato Fritters with Garlic Aioli
These quantities make 20 good size fritters.
3 cups mashed sweet potato
3 cups of cooked quinoa
3 medium carrots, grated
3 small onions, very finely chopped
½ cup chives, chopped
½ cup coriander, chopped
1 cup of ground almonds
Salt and pepper, to taste
Organic sunflower oil for frying
For the garlic aioli
1 cup of blanched almonds or if you prefer cashews, soaked overnight
¼ cup lemon juice
¼ tsp. sea salt
2 cloves garlic, minced
2 tsps. organic Dijon mustard
2 Tbsp. extra virgin olive oil
½ cup water, or more if required to reach the desired consistency
In a large bowl blend all the fritter ingredients together with a wooden spoon. Warm a heavy based frying pan and heat the oil over a medium flame. Take a heaping tablespoon of mixture and roll into a ball, press firmly down on to a work surface and shape into fritters. Fry on either side for around 5 minutes until golden brown.
Place all the ingredients for the aioli in a high speed blender adding the water slowly, blend until well combined.