The wonderful thing about sweet potatoes is they are sweet and delicious in their natural form. Not much needs to be done or added to them to make them a delicious accompaniment to your dinner. When they are cooked, an enzyme in the sweet potato breaks down the tuber’s starch and turns it into maltose, creating an appealingly sweet flavor.

Sweet potatoes are packed with the antioxidant beta-carotene, which the body converts to retinol, or vitamin A. As a result, sweet potatoes may be good for vision, help to prevent some kinds of cancer, and boost immunity. Low in calories and high in fiber, sweet poatoes are great for weight loss or maintenance. They also deliver folate, and vitamins B6, C, and E. Information provided by Power Foods.

When buying your sweet potatoes, look for small or medium-size ones that feel firm and heavy, with smooth, unblemished skin and no sprouts. In ideal conditions (perfectly dry, about 50 degrees, and dark) sweet potatoes will keep up to four weeks. Do not refrigerate sweet potatoes; at temperatures below 50 degrees they can develop a condition called hardcore, and their centers will stay solid even after cooking. Information provided by Power Foods.

When reading about sweet potatoes, I was surprised to learn that they are root vegetables and not considered potatoes or yams. Many people use the terms sweet potatoes and yams interchangeably, and in stores sweet potatoes are often labeled as yams. Yams are drier and starchier than sweet potatoes, with thick, scaly skin and very low levels of beta-carotene.

Print

Mashed Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

See Detailed Nutrition Info on

I use one potato per person I am feeding. This recipe can be easily adjusted to the number of people you are feeding by adding or deleting potatoes.

Ingredients

• 6 sweet potatoes
• Pinch of Himalayan pink salt
• 1/4 cup ghee
• Cinnamon to taste

Instructions

1. Peel and cube potatoes.
2. Add potatoes to a large pot of salted water and cook until tender, 20 to 30 minutes.
3. Drain potatoes and reserve half a cup of the liquid.
4. With a potato masher or electric mixer on low, blend potatoes, slowly adding reserved liquid. Use more or less to achieve desired texture.
5. Add ghee to taste.
6. Blend until smooth.
7. Sprinkle with cinnamon (optional).
8. Enjoy!

Mashed Sweet Potatoes

6 sweet potatoes
Pinch of Himalayan pink salt
1/4 cup ghee
Cinnamon to taste
to taste

1. Peel and cube potatoes.
2. Add potatoes to a large pot of salted water and cook until tender, 20 to 30 minutes.

3. Drain potatoes and reserve half a cup of the liquid.
4. With a potato masher or electric mixer on low, blend potatoes, slowly adding reserved liquid. Use more or less to achieve desired texture.

5. Add ghee to taste.
6. Blend until smooth.

7. Sprinkle with cinnamon (optional).
8. Enjoy!

~ “When you have the best and tastiest ingredients, you can cook very simply and the food will be extraordinary because it tastes like what it is.” – Alice Waters

This recipe can be easily doubled or tripled and frozen for future use.  We served them with coconut chicken fingers, but they would be a great accompaniment to any meat or soup.  They would also be a fantastic snack.  Freeze individual servings, pop them in the oven and you have a quick wholesome snack free of chemicals and preservatives.  You will be eating real food to promote health! (If you have a nut allergy, these cakes can be made without the almond flour, no substitutions necessary.)

Here is a breakdown of the recipe and why these cakes are so good for you!

Zucchini: Lutein and Vitamin C, both found in zucchini, are good for the eyes and help ward off cardiovascular problems; anti-inflammatory properties that can help reduce asthma attacks; high in phosphorus, magnesium and manganese, promoting strong teeth, bones and capillary networks; reduces risk of colon cancer and multiple sclerosis; can help lower cholesterol and blood pressure; hydrating food (water content of more than 95%).
Himalayan Pink Salt:  Free of bleaches, preservatives or chemical additives, it has a natural pink color and 84 minerals and trace elements such as: calcium, magnesium, potassium, copper and iron.  Regular consumption of Himalayan Pink Salt provides essential minerals, trace elements, balances electrolytes, supports proper nutrient absorption, eliminates toxins, balances the body’s pH, normalizes blood pressure, and increases circulation and conductivity.  It can also assist with relief from arthritis, skin rashes, psoriasis, herpes, and flu and fever symptoms.
Green Onions: Reduces inflammation; protects against colon cancer; rich in quercitin, an antioxidant that acts like an antihistamine—extremely important for seasonal allergy sufferers. Quercitin also lowers blood pressure and wards off heart disease.
Garlic: Aids in weight loss & digestion, anit-fungal, boosts immune system, “Garlic is one of the foods that specifically inhibits cell growth in certain cancers. Dr. Beliveau’s laboratory was able to test crude extracts from different foods on the cells of several different cancers. Garlic, onions and leeks rank high among the most effective foods for the following cancers: brain, lung, prostate and breast.” – David Servan-Schreiber, MD, PhD.
Eggs (purchase organic if possible):  Packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline. When shopping for eggs, keep in mind pasture raised, free-grazing hens produce a superior quality egg and are less prone to salmonella contamination. Free hens lay eggs with 3 times more vitamin E, 7 times more beta-carotene, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, and 2 times more omega-3 fatty acids.  
Almond Flour: High in protein, low in carbohydrates and low in sugar; lowers bad cholesterol (LDL); protects artery walls from damage; promotes bone and teeth health; lowers the rise in blood sugar and insulin after meals; almonds help with brain function.
Ghee: Ghee is made by a simple process of gently simmering butter to remove potential allergens such as casein and lactose.  What remains is the pure butter oil, which promotes good helath and longevity.  Ghee is a natural source of CLA (Conjugated Linoleic Acid) and the important fat-soluble vitamins A,D and K2 that are critical for maintaining good health.  CLA slows the progress of some types of cancer and heart disease and appears to help reduce body fat and increase lean muscle mass.
Coconut Oil: Strengthens immune system; boosts key mineral absorption (calcium and magnesium); anti-fungal and antibacterial; provides long lasting energy; great for skin and hair (internally and topically); reduces risk of atherosclerosis and heart disease; reduces risk of cancer and other degenerative conditions; helps control diabetes; improves digestion and nutrient absorption; supplies important nutrients necessary for good health; promotes weight loss; functions as a protective antioxidant; healthiest oil for cooking.

Print

Zucchini Cakes

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Number of servings: 4

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food. www.facebook.com/wholefoodrealfood

Ingredients

• 2 medium zucchini;
• 1 tsp Himalayan pink salt
• 2 green onions, finely chopped
• 2 cloves garlic, minced
• 1 egg
• ½ cup almond flour
• ½ tsp baking powder
• Coconut oil or ghee, for cooking

Instructions

1. Begin by using a large-scale grater to grate your zucchini. You want to avoid creating small, thin strands, as the zucchini could get mushy upon frying.
2. Once grated, place in a bowl and toss in the salt. Allow the zucchini to sit in the salt for at least 10 minutes. Then, extract any excess water from the zucchini. The easiest way to do this is to place the grated vegetable in a large piece of cheese cloth and wring it out. I did not have this available, so I used a colander and pressed the zucchini against the sides with force, making the water drip out.
3. Return the zucchini to a large bowl and combine with the almond flour, green onions, garlic, egg and baking powder.
4. Once everything has been mixed, form cakes of about 2 to 2.5″ in diameter out of the mixture.
5. Place a large skillet over a medium-high heat.
6. Add coconut oil or ghee, just enough to coat the surface of the skillet and then place the zucchini cakes in the pan. Allow them to cook for about 3 to 4 minutes on each side, just enough so that they are crispy and golden brown.

Notes:

Purchase all organic ingredients if possible. Recipe adapted from paleolifestyle.com.

Zucchini Cakes

• 2 medium zucchini
• 1 tsp Himalayan pink salt
• 2 green onions, finely chopped
• 2 cloves garlic, minced
• 1 egg
• ½ cup almond flour
• ½ tsp baking powder
• Coconut oil or ghee, for cooking

1. Begin by using a large-scale grater to grate your zucchini. You want to avoid creating small, thin strands, as the zucchini could get mushy upon frying.
2. Once grated, place in a bowl and toss in the salt. Allow the zucchini to sit in the salt for at least 10 minutes.

3. Extract any excess water from the zucchini. The easiest way to do this is to place the grated vegetable in a large piece of cheese cloth and wring it out. I did not have this available, so I used a colander and pressed the zucchini against the sides with force, making the water drip out.
4. Return the zucchini to a large bowl and combine with the almond flour, green onions, garlic, egg and baking powder.
5. Once everything has been mixed, form cakes of about 2 to 2.5″ in diameter out of the mixture.
6. Place a large skillet over a medium-high heat.
7. Add coconut oil or ghee, just enough to coat the surface of the skillet and then place the zucchini cakes in the pan.

8. Allow them to cook for about 3 to 4 minutes on each side, just enough so that they are crispy and golden brown.

To receive daily health tips and gluten-free, grain-free, dairy-free and sugar-free meal/snack ideas, like us at www.facebook.com/wholefoodrealfood.

“When you know better, you do better.”