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February - Seasonal Sweet Potato


Sweet potatoes - in season and at the top of nearly everyone's healthiest foods list. Not a surprise when 1 baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato only contains 1%), 37% of your vitamin C, as well as some calcium, potassium, and iron. If that's not healthy enough it's only approximately 105 calories, has no fat and delivers 4 grams of dietary fibre.

It's also a very versatile vegetable to cook with and can be used as an ingredient in soups and casseroles as well as a side dish, baked, roasted or mashed. If you're not keen on it try mashing it with some swede or white potato to balance the flavour but still get its goodness.

Roasted Cauliflower & Potato Curry Soup

  • 2 teaspoons ground coriander

  • 2 teaspoons ground cumin

  • 1½ teaspoons ground cinnamon

  • 1½ teaspoons ground turmeric

  • 1¼ teaspoons salt

  • ¾ teaspoon ground pepper

  • ⅛ teaspoon cayenne pepper

  • 1 small head cauliflower, cut into small florets (about 650gms)

  • 2 tablespoons extra-virgin olive oil

  • 1 large onion, chopped

  • 150gms diced carrot

3 large cloves garlic, minced

  • 1½ teaspoons grated fresh ginger

  • 1 fresh red chilli pepper, plus more for garnish

  • 1 tin (400g) tomato passata

  • 950ml vegetable stock

  • 675gms diced peeled russet potatoes ( ½-inch)

  • 675gms diced peeled sweet potatoes ( ½-inch)

  • 1 (400ml) can coconut milk

  • 2 teaspoons lime zest

  • 2 tablespoons lime juice

  1. Preheat oven to 230° / 210° Fan / 450°F

  2. Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon of the oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.

  3. Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chilli and the remaining spice mixture. Cook, stirring, for 1 minute more.

  4. Stir in tomato passata, scraping up any browned bits, and simmer for 1 minute. Add stock, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.

  5. Stir in coconut milk and the roasted cauliflower and taste for seasoning. Return to a simmer to heat through. Serve garnished with coriander and chillis (optional).

  • To make ahead: Refrigerate for up to 5 days.

Oven-Roasted Sweet-Potato Wedges

  • 3 small sweet potatoes (about 1 kilo)

  • 1 1/2 tablespoons garlic-flavoured olive oil (use plain olive oil if preferred)

  • 2 teaspoons minced fresh rosemary (can substitute with dried but use less)

  • 1/2 teaspoon salt

  1. Preheat oven to 230° / 210° Fan / 450° F

  2. Peel sweet potatoes; cut each potato lengthwise into 8 wedges.

  3. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat.

  4. Arrange potatoes in a single layer on a baking sheet.

  5. Bake potatoes at for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes.

  6. Serve immediately.

#healthyrecipes #seasonalfood #februaryfood #healthyeating #sweetpotato

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