Sweet Potato Fries with Guacamole

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Sweet potatoes and avocados are pretty much my favorites and are like a little slice of heaven. Avocados, that's what I would bring on an island if I had to choose one food. You can make this as a side dish with some greens and is kinda perfect with guacamole for happy hour if you ask me!

Sweet potatoes contain vitamin A (beta-carotene), which is great to boost your immune system and for your skin, vitamin C, magnesium with relaxation benefits and are packed with anti-inflammatory properties.

Avocados are a great source of healthy fats, oleic acid which reduce inflammation and fibers. They lower your blood sugar spikes and keep you full longer which has also been linked to weight loss. They contain vitamin K, C, B5, B6, E, folate and potassium.

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Ingredients:

Fries:

  • 3 sweet potatoes
  • 2 tbsp coconut oil
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • a dash of cinnamon

* Coconut oil has a high smoke point (200°c/ 400°F), which means that it can be used to cook at higher temperature - compared to olive oil (which is better used in salads or slightly sautéed).  The smoke point is the temperature until the oil/ fat can be cooked before it starts to smoke and transforms into compounds that could be bad for your health.

Guacamole:

  • 2 ripe avocados
  • 5 cherry tomatoes
  • 1/2 small red onion
  • 1 tbsp lime juice
  • 1 tbsp parsley or coriander freshly chopped
  • sea salt

 

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Directions:

  1. Preheat oven at 200°C / 400° F
  2. Wash the sweet potatoes, peel and cut them in fries shape or wedges (lengthwise).
  3. Put them in a bowl, add the coconut oil and spices. Toss together until well coated.
  4. Place them on a baking sheet and bake for 10 minutes then flip them for another 10 minutes or until done- depending your oven.

In the meantime, prepare your guacamole. Scoop the avocados with a spoon and put in a bowl. Mash it with a fork. Add the onions and tomatoes, salt and paprika. Mix well.

Fries are best eaten right away.

 

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Enjoy the goodness!

xx

 

Red Lentils, Sweet Potatoes & Green Beans

Hi Sunshines!

Hope you all had a cozy and relaxing weekend. Spring weather is still a bit shy where I live and I was craving for some warm comfort food-healthy of course! ;) So I cooked my favorite dish. I just love seeing all the colors in my plate and I heart sweet potatoes. They are packed with health benefits and are anti-inflammatory. They contain vitamin B6-good for your heart, fibers for a healthy digestive system, iron, magnesium, potassium to lower blood pressure, Vitamin A- antioxidants. They also help stabilize blood sugar levels. They are the queens of healthy food! :) And red lentils are a good source of protein and fibers and can be a good replacement for meat.

All you need:

  • 2 cups of dal (red lentils)
  • 2 cups of romano beans or green beans
  • an onion
  • 1 clove crushed garlic
  • 2-3  sweet potatoes
  • Coconut milk
  • Turmeric
  • Curry
  • 1 cinnamon stick
  • A red pepper (optional)
  • A cup of mushrooms (optional)

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  • In a large pan/skillet, heat the olive oil and sautee the onion, garlic, turmeric, curry together.
  • Add the sweet potatoes (cut in little cubes without the skin) and 1-2 cups of water. Cook on low-medium heat and let it simmer for 20 minutes. I'm a big fan of cinnamon so I always sprinkle the potatoes a little bit -but it's optional.
  • If you want to add mushrooms and a red pepper, they can be added to the sweet potatoes pan.
  • Cook in another pan the romano/green beans in boiling water until almost cooked.
  • Cook the dal in boiling water for 15 minutes. When ready add the lentils to the sweet potatoes pan. Add the cinnamon stick.
  • Stir in the lentils, sweet potatoes and romano beans together.
  • Add a few tbsp of coconut milk.
  • And Voilà! It takes about 30 minutes and you'll have a healthy delicious plant based dish to enjoy!

Bon appétit!

xx

Sweet potatoes, oh so sweet!

Sweet potatoes are not only good and filling but packed with nutrients and is considered one of the healthiest vegetable. This root vegetable is definitely something to add to your diet. It is rich in vitamin C; vitamin E; Vitamin B6 for your nervous system; iron; potassium which alleviate muscle cramps, stabilize the blood pressure and prevent heart disease. It is also beneficial during stressful times as it provides minerals that are used when we are stressed. Rich in fibers, its good against cholesterol. It helps with digestion. The orange color comes from the betacarotene which is an antioxidant that helps prevent inflammation and is transformed in the body into vitamin A, which is good for the skin. It has a low glycemic index, which is good for diabetics as the sugar is absorbed at a slower rate and regulates the blood sugar level.

Here's a few ways to eat your sweet potatoes out of many more!

Sweet potatoes in the oven

All you need:

  • a sweet potato
  • a cup of feta cheese
  • olive oil (a few tbsp)
  • Dry herbs

  • Add the olive oil in the feta bowl with the herbs to marinate while waiting for the sweet potatoes to bake.

Bake for 30 minutes or until soft in the oven at 200°C - 230°C / 400°F - 440°F on a cooking sheet/ aluminum foil.

And here's a delicious easy healthy dish!

Sweet potatoes fries

I got inspired by this recipe as I was looking for ideas to prepare tapas while using my sweet potatoes and made a few changes. It's  easy & quick to prepare and also a nice side dish to a barbecue or anything else!

All you need:

  • sweet potatoes
  • olive oil
  • dry herbs
  • cinnamon (optional)
  • sea salt

Preparations:

  • Cut the sweet potatoes lengthwise (thin or tick depending your taste & mood)
  • Sprinkle with olive oil, dry herbs & sea salt
  • Bake in oven at 200°C / 400F for approximatively 30 minutes or when crispy enough

Happy Sweet Day!

Sources:

  • http://www.naturalnews.com/031543_sweet_potatoes_minerals.html
  • http://www.livestrong.com/article/527211-nutrition-facts-on-a-cooked-sweet-potato/
  • Charlotte Haigh, "Les 100 aliments pour rester en forme", 2005