Tag Archives: sweet potato

Red Sweet Potato Chips

Crunchy, salty and sweet! Absolutely delicious baked red sweet potato chips. A gorgeous gluten free snack or side dish.

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Red sweet potatoes have a lovely flavour and when the skin is left on there is a lovely crunch and chewiness that adds to the texture.

They can be a bit more expensive than the orange sweet potatoes but if l buy the really large funny shaped ones they are often quite cheap.

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Wash the outside of the potato really well and then slice into chips with a sharp knife. I like to slice them length ways so the chips are really long. Place on a tray line with baking paper and drizzle with olive oil. Top with a generous sprinkle of sea salt. Place in a hot oven (200 degrees celcius) and bake until golden. You can turn them once while cooking if desired. Serve straight away and top with extra salt if desired.

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Enjoy your golden and delicious chips.

Sweet Potato chips with sesame seeds

One of my favourite vegetables is sweet potato. The sweet part of the title is well deserved because it is literally bursting with natural sweetness that adds a special flavour and colour to your meals. This version of sweet potato chips uses the crunchiness of sesame seeds to create a flavour variation on the traditional chip recipe.

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Yum! Eat on their own or as part of your meal.

Sweet potato is so easy to prepare and cook. I love it baked as the natural sweetness comes out. You can use any size sweet potato for this recipe. Leaving the skin on is a personal choice. If your sweet potato is smooth skinned without black marks or holes l would just wash it and leave the skin on. Sometimes though the skin doesn’t look so nice and l peel the sweet potato in these instances.

Chop your sweet potato into chips that are really long or shorter ones, chunky or thin. It really is up to you. Thinner ones will cook quicker and will have more of a crispy feel to them. Place the chips in a bowl and add a decent dose of seasoning (a good salt and black pepper), drizzle with a decent dose of oil (olive oil or coconut oil) and a generous sprinkle of sesame seeds (don’t be stingy with these). Pre-heat your oven to around 180 degrees celcius. You know your oven the best.

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Place on a baking tray lined with baking paper. Try to spread them out and maybe use two trays if you are making a big batch.

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Bake until they look delicious.

Your kitchen will be smelling lovely right about now! Enjoy!

Why don’t you check out my wellness podcast. Just go to iTunes and search for The Wellness Buzz! Alternatively visit the website at http://www.thewellnessbuzzpodcast.com

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Let me inspire you!

 

Silverbeet, daikon and sweet potato bake

A flavoursome and nutritious dish that can be a meal on its own or a side dish. A gluten and dairy free vegetarian option using seasonal vegetables to support your wellbeing. This recipe uses healthy silverbeet, daikon which is a member of the radish family and the very delicious sweet potato. The dish is baked in the oven where the sweet potato becomes crunchy and sweet with the softness of the other ingredients underneath and everything held together by the egg and stock mixture.

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Served here with schnitzel and salad.

Ingredients:

1 bunch of fresh silverbeet sliced

1 large daikon grated

2 medium sweet potato diced

1 onion diced

6 eggs beaten

1 cup of home made stock

Pink Rock Salt and Black Pepper

Olive oil

Method:

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Place the sliced silverbeet and onion into a greased baking dish

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Grate the daikon and pile on top of the greens

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Add the diced sweet potato on top of the other ingredients. I left the skin on the sweet potato for extra texture.

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Mix together the eggs, stock and seasoning. Pour over the vegetables.

Drizzle some olive oil over the top of the sweet potato and bake in a 180 degree celcius oven until cooked through and the sweet potato is golden and crunchy. Eat while hot and store the left overs in the fridge for several days and heat in the oven as required.

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Served here with salad and spicy lamb back strap

I hope you enjoy this recipe. It is really delicious and versatile. Have you had a listen to my Wellness Podcast? Tune in at http://www.thewellnessbuzzpodcast.com

Sweet Potato Rosti

A Sweet and delicious meal option that can be served hot or cold. Make them the feature of the meal, a side dish or a snack. Easy to make and a meat free, tasty and versatile Rosti that is gluten, dairy and sugar free.

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Served here with a pan fried egg and a colourful salad.

Ingredients:

Two medium sized orange sweet potato coursely grated

6 free range or organic eggs (700g)

Pink rock salt/Celtic Sea sat and Ground Black pepper to taste

One small onion (any variety or spring onions)-diced

A handful of fresh flat leaf parsley (add other herbs if you have them)-chopped

1 generous tablespoon Coconut Flour

Method:

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Mix all ingredients in a bowl

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Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.

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Gently turn over and fry the second side.

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The Rosti hold together well and can be picked up without falling apart.

2015-08-10 19.27.24I have a new podcast and would love you to listen and leave a review on iTunes. Just search The Wellness Buzz Podcast. I hope you enjoy it!

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Walnut and Sweet Potato Cake

A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.

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A perfect treat for morning tea.

I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.

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A firm cake that holds together well.

Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)

Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.

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Everything is ready to be mixed together.

Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.

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Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.

Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.

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Greased and lined.

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Smooth the top with a spatula.

Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

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Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.

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The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.

This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and Primal Living Melbourne and on Instagram at holistic_paleo

Sweet potato slice

Combine the gorgeous flavour of sweet potato with warming spices and you have a delicious slice that is a taste sensation, especially if you eat it warm. Who would have thought that sweet potato would be so delicious in baked goods!

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A beautiful slice to share with your friends.

Ingredients:

1 medium sized sweet potato peeled, steamed, mashed and cooled (about 2 cups when mashed)

1 dessert spoon of granulated stevia or the equivalent of pure stevia.

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I used this product and used just two tiny scoops as there are two teaspoons in one dessert spoon

1/2 a cup of organic honey

¼ cup organic coconut oil

2 free range eggs (beaten)

1 cup of coconut flour (squash the lumps)

2 teaspoons cinnamon

¼ teaspoon ground ginger

¼ teaspoon all spice

½ teaspoon organic vanilla essence

2 teaspoons baking powder (gluten free).

Method:

Pre-heat a fan forced oven to approximately 160 degrees celsius or a bit higher depending on your oven. Grease a slice tray with organic coconut oil. I used a glass dish and that worked well. Line the base with baking paper. Gently mix all of the ingredients together with a spatula ensuring everything is evenly distributed.

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Add the sweet potato after you have mixed the rest of the ingredients.

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Mixing all of the ingredients before adding the sweet potato.

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Smooth the top of the mix with the spatula.

Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.

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Let it cool in the dish and then use a knife to cut around the edge.

Place the cooling rack on top of the slice and with a t-towel so you don’t burn your hands flip the cooling rack and slice tray up-side down so that the slice is out of the dish and on the tray. You can then use a second cooling rack to turn the slice over to the right side.

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Looking and smelling delicious.

When the slice has cooled cut into small pieces and display on a nice plate.

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I transferred it from the cooling rack to a chopping board to slice.

You can wrap each piece individually with cling wrap and place in the freezer and then pop into your lunch box. This would be delicious as a dessert and eaten warm is really mouth watering. I have even eaten this slice straight from the freezer as it is also delicious frozen with a completely different texture.

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A challenge to have just one piece.

You can follow me daily on Instagram at Holistic_Paleo as l share all of my meals and some other interesting pictures. I also have two Facebook sites called Holistic Wellness For Life and Primal Living Melbourne. 

If you have enjoyed this post please share it with a friend. Thankyou Carolyn

Paleo Shepherd’s Pie

This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.

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A family favourite given a colourful transformation!

Ingredients and Method: Mince 

Begin with 1kg of the best grass fed beef mince available.

Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.

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The meat sauce could be eaten on its own.

If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.

Ingredients and Method: Topping

The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.

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Soft all the way through

Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.

If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.

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A hearty meal made from real food.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. If you love this recipe please share this website with a friend. Thank you Carolyn

Beetroot, Sweet Potato and Pumpkin Soup.

This soup has a wonderful balance of flavours with the most important element  being a beautiful home-made chicken stock. It is such a delightful colour and looks so much like tomato soup but has a very distinctive flavour of beetroot with a lovely sweetness. 

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A thick and delicious soup with a surprising flavour.

Ingredients:

Check the recipe-soup section of the website for the chicken stock recipe.

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1 litre of home-made chicken stock, 2 small beetroot or 1 1/2 large, 1 medium sweet potato, 1 large brown onion, 1/2 teaspoon pink rock salt and 1/4 teaspoon ground black pepper.

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Just a small amount of pumpkin to thicken up the soup.

Method:

Prepare the vegetables by washing, peeling and chopping.

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Add all ingredients except the stock, into a medium-sized saucepan with some olive oil.

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Cook until the vegetables are starting to soften and stir the ingredients every few minutes.

Add the stock and put the lid on and let simmer for about 60 minutes.

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When the vegetables are soft take off the stove and blend with a hand blender.

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Blend well so that there are no lumps. Place back on the stove on a gentle simmer for approximately another 30 minutes. Check the seasoning and adjust as required.

This is a very thick and filling soup. It has the most delicious sweet flavour and the colour is enticing. The main tips for this soup are to brown the vegetables before you put the stock in, use a very good quality home-made stock and use fresh vegetables.

You can follow me daily on Instagram at holistic_paleo

The versatility of sweet potato!

Sweet potatoes are versatile, sweet, nutritious and affordable!

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A simple dinner with sweet potato as the centre piece.

Oh, how l love the sweet potato which is also known as kumara or yam. Not much to look at in the shops, but once cooked the flavour is enticing.

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The orange sweet potato is always in my fridge.

Sweet Potato is a good source of complex carbohydrates, dietary fibre and beta carotene, and this root vegetable also has modest amounts of Vitamin C, Iron, Calcium, Vitamin B6 and Magnesium.

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A sweet potato mash with silverbeet, parsley and spring onion adds some colour to this meal.

Since l stopped eating processed sugar l like to include foods which are naturally sweet as part of my everyday diet. The sweet potato is a lovely addition to a meal because of its beautiful sweet taste, soft texture and bright colour. It is extremely easy to cook with and difficult to ruin. I am amazed at the lovely flavour it adds to baked goods such as cakes and pancakes and although l prefer it cooked it can be a good addition raw to a smoothie.

sweet potato noodles with soup
Sweet Potato noodles with soup

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Sweet Potato and Walnut cake.

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A Paleo, gluten, dairy sugar free pancake with grated sweet potato mixed through the batter.

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Raw sweet potato in a juice tastes a lot like carrot and makes it creamy.

I can’t remember when l first ate a sweet potato but it certainly wasn’t until l was an adult. It has some similarities in flavour and colour to the pumpkin but holds together better when cooked and is especially delicious cut into chips. Sweet Potatoes can be bought quite small or enormously large, and the surprising thing is that in my experience the flavour is the same whatever size you buy. They are also available with a red skin and a white flesh and this is one of those times when your taste buds can get very confused as the taste is the same as the orange version. I have to admit here that l have on occasion tricked my children into thinking they were eating normal potato when in fact it was the red sweet potato just to get them to try a new vegetable.

How many ways can one vegetable be used in recipes? 

Here are a few more pictures of how l have used the sweet potato in my cooking:

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Sweet Potato Chips as a snack. Coat them in olive or coconut oil and season before cooking.

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Sweet Potato and vegetable soup. See the main meals section for a soup recipe.

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Sweet potato chips are my favourite.

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Sweet Potato casserole. This has chicken, vegetables, coconut and spices. It cooks in the slow cooker all day and is lovely. The recipe is in the main meals section.

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A gluten free pizza with sweet potato.

I hope you can enjoy the sweet potato as much as l do and make it a regular part of your meals.

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Roasted sweet potato with salmon is delicious here. I roasted it with the skin on and then sliced it before serving.

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Vegetarian lasagna with sweet potato layers.

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo.

Here is a link to a great online book store where you can purchase some Paleo and wellness books.

exisle
Just click on the logo to see some great books.

A simple Sweet Potato soup

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A light and sweet soup.

This is a very light and comforting sweet potato soup with a chicken broth base. It was really quick to make as the broth was in the freezer and was ready within a couple of hours. The recipe for making the broth is in another post on the website but home made broth is best and you will be rewarded with a lovely flavour and lots of added nutrients.

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Home made chicken stock

In a medium sized saucepan l placed the stock (about 3 cups), 2 medium to large peeled and chopped sweet potatoes, 1 cup of diced pumpkin, 1 cup of diced cauliflower and 2 diced carrots. I brought this to the boil and then let it simmer for a couple of hours. I blended the hot soup in the pot with my hand blender and served. I like to season my soup at the table and l used ground black pepper and sea salt which really brought out the flavours in the soup.

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Piping hot just out of the pot!

When reheating the soup the next day l use a saucepan which only takes a couple of minutes. As soon as it gets to the boil reduce the heat and let it simmer for about a minute and it will be delicious. I am on a healing and wellness diet and don’t cook or heat any food in the microwave oven as l believe it damages the structure of the food and reduces the vitamin and mineral content.

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Reheat your soup on the stove and dont use the microwave oven.

I wasn’t feeling well from a Winter virus when l made this soup and it is just the right consistency for a delicate stomach to handle. It is both soothing and comforting with a lovely flavour.

If you have enjoyed this post please share it with a friend. I place photos daily on Instagram and share recipes and wellness tips also through Facebook and Twitter. Thank you Carolyn

 

Walnut and Sweet Potato Cake

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A cake that is free of dairy, processed sugar and gluten!

I like to cook in bulk so that l don’t have to do any more cooking than l already do, and so that l have snacks in the freezer for the busy times. On the days l am working l grab a piece of this cake from the freezer and put it in my lunch box. There is also an apple and cinnamon cake on the website which l make as well. To make these cakes today l tripled the recipe, but the ingredients listed just make one cake. This is a firm cake with a sweet flavour. You can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze. My husband has discovered how nice my cakes are and is also taking a piece to work each day which means that l am having to make them more often.

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Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup shredded sweet potato (This measure is the sweet potato loosely filling the cup)

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Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool. Add the liquid to the egg mix then add the shredded carrot and walnuts. Add this mix into the bowl with the dry ingredients and stir until combine.

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Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil. Bake in a 180 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

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This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several as l did today so that they are on hand when needed. You can freeze them whole or in single slices as l do. It is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and on Twitter at Holistic Wellness @carolynlgray.

Spicy Chicken and Sweet Potato Casserole

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A very warming and tasty casserole which will stimulate your taste buds.

I surprised myself by making such a spicy dish. I was originally going to make apricot chicken but the apricots have vanished from the shops so l had to make some adjustments to my thinking. I also didn’t have time to use the hot pot so just used a saucepan on the stove top. The result was really warm with the mix of spices just right. Of course, spiciness is very personal so feel free to add more or less of the spices depending on your tastes. I served this casserole with some lovely brown rice that l put in a ramekin to get the nice shape. The kids think it is funny when l serve the rice this way rather than just spooning it on to the plate.

Ingredients:

A pack of free range or organic chicken thighs (approximately 6) chopped into small pieces

1 medium sweet potato peeled and diced

1 tablespoon of Millet flour (or any other flour you like)

1 tablespoon organic tomato paste

Herbs- I used chives, parsley and mint because that is what l had in the garden. Just a small amount of each.

Spices- 1/2 teaspoon curry powder and 1/2 teaspoon cinnamon, a generous 1/4 teaspoon each of ginger, cumin, turmeric and a pinch of paprika

Juice of half a lemon

1 tablespoon black chia seeds

Sea salt and ground black pepper to season

1.5 cups approximately of stock or filtered water. Use your judgement here. Add a cup and see if you think it needs more. The chia seeds will soak up some of the water but you don’t want it to be too runny.

Extra Virgin Olive Oil

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In to a saucepan place some Olive Oil, the diced chicken, sweet potato and flour. Place on the heat and lightly brown. Give it a good mix as it is cooking so the flour coats all of the surfaces. Now add the tomato paste and let it cook for a minute. Add all of the spices, lemon juice and smell the aroma. Mix well. Add the stock, herbs, chia seeds, salt and pepper. Bring to the boil then let simmer for several hours. Mine simmered for around 6 hours and this was a good amount of time for the flavours to really develop. Serve with steamed vegetables or rice. You can freeze the left overs or take it to work for lunch the next day.

If you have enjoyed this post please share it with a friend. I am also on Facebook at Holistic Wellness For Life and Twitter at Holistic Wellness@carolynlgray. Thanks Carolyn