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Wellbeing with Nutrition
Nurturing the Mind and Body

These naturally sweet tasting rostis are made from sweet potato. Eating sweet potato does not imbalance blood sugar and can help to curb sweet cravings.

In the West, regular potato is often a large part of the diet and contributes to issues like imbalanced blood sugar and joint problems. Sweet potato and potato are not from the same family. Regular potatoes are from the solanaceas family whereas the sweet potato is from the convovulaceae family.

Sweet potatoes have many health benefits, including:

  • They are a source of antioxidants beta-carotene, vitamin C and E, which help to prevent cell damage
  • They contain manganese, an important co-factor of energy production and blood sugar management within the body
  • They have a lot more fibre, which helps to support digestion than regular potatoes
  • May be used in recipes instead of regular potatoes

Ingredients

2 cups grated sweet potato
2-3 chopped spring onions (optional)
½ teaspoon cumin seeds
½ teaspoon black pepper
Non processed salt such as celtic sea salt or Himalayan salt (optional)
½ cup chopped coriander (optional)
1 egg
1 tbsp organic ghee or other suitable organic staurated fat such as virgin coconut oil

Method

  1. In a bowl mix the egg with cumin seeds, black pepper.
  2. Add the chopped spring onion & coriander to the seasoned egg mixture.
  3. If desired add a suitable unprocessed salt to taste to the egg mixture
  4. Put the grated sweet potato in a cheese cloth & squeeze out any excess liquid
  5. Add the grated sweet potato to the egg mixture.
  6. Melt some ghee or virgin coconut oil in a heavy based frying pan.
  7. Spoon the egg/sweet potato mixture onto the melted ghee into roughly 2.5” rounds
  8. Cook each side until golden before turning over & cooking the 2nd side.

Variations

  • Alternatively the rostis may be baked iin the oven by spooning onto a greased baking tray & brushing the tops with a little melted ghee.
  • Other root vegetable like carrot, parsnips, Swedes, may be added or used instead of sweet potato.
  • Other herbs like parsley and mint may be used instead of coriander.
  • Other spices may be used such as mustard seeds, cinnamon powder, chillie flakes etc.
  • Adding ground dried seaweeds like kelp adds additional flavour and minerals to the rosti.
 
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