This is a variation of my zucchini pancake recipe. You can use various vegetables in this dish; some contain more water than others, so you need to adjust accordingly. It’s another great way to eat your veggies. Everybody loves them!
2 cups shredded or grated sweet potatoes
½ cup garbanzo flour
½ teaspoon curry powder
½ teaspoon salt (or to taste)
Pinch of black pepper
Coconut oil, or your favorite cooking oil
Optional seasonings: chopped scallions, ground cinnamon, nutmeg, chopped cashews
Put shredded sweet potatoes into a medium-size mixing bowl. Add remaining ingredients. Mix well with your hands until all the ingredients are well combined. As you knead, the water from the vegetables will be released and moisten the mixture. Heat a non-stick skillet (preferably ceramic) over medium heat. To the skillet add a little oil, enough to coat the bottom of the pan. Form sweet potato mixture into 3–4 inch patties. When oil is hot but not smoking, add patties. Slowly cook on one side for a few minutes over medium heat until golden brown. Do not cook too fast; otherwise, sweet potatoes will not cook through. Turn over and cook on other side until golden brown. When done, remove from pan and drain on paper towels. Serve warm, hot or at room temperature. Goes great with tamarind chutney, apple chutney or applesauce. Makes about 10 patties.
Health Benefits of Sweet Potatoes
- They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.
- They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
- They contain Vitamin Dwhich is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
- Sweet potatoes contain iron.Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things.
- Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
- They are a source of potassium, one of the important electrolytes that helpregulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
- Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
- Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.
- They are versatile.Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad.