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Sweet Potatoes
 
You may not have grown sweet potatoes before, but if you have a large area in your garden that you can give over to this very pretty creeper vine, plant a ‘slip’ in November/December for harvesting in autumn. The tubers form near the roots and they’re great fun to dig up.
Nutritional benefits
 
One medium sweet potato will give you over 100% of your daily dose of Vitamin A.
They’re also a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant colour, 
Avoid the tendency to peel them as their skin contains significant amounts of fibre, potassium and quercetin.
 
A versatile vegetable
 
Sweet potatoes can be steamed, pureed, roasted, grilled, added to soups, salads, curries, used for chips and fries and even smoothies.
The young leaves can also be steamed and used like spinach.
 
Here are our all time favourites…
 
Sweet Potato and Quinoa Salad
 
A favourite Vital Veggies super salad packed full of nutrition and delicion (yes, we made that word up).
Ingredients for 2 - 4 people:
  • ¾ cup tri colour (or plain) quinoa
  • ½ cup water
  • 1 medium sweet potato, cut into 6-10mm cubes (2 cups cubes)
  • 1 tbs coconut or olive oil
  • 1 tsp cumin seeds
  • ½ cup dried cranberries
  • ½ cup finely shredded kale
  • 1 tbs minced red onion
Dressing:
  • 3 tbs olive oil
  • zest and juice of 1 lemon
  • ½ tsp ground coriander
  • ½ tsp ground cumin
  • ½ tsp paprika
  • dash Tabasco (optional)
Method:
  • Mix together the sweet potato cubes, oil and cumin seeds with some salt and pepper, then spread out on an oven tray and roast at 180C for 15 minutes.
  • Soak the quinoa in water for at least 15 minutes, drain and rinse with fresh water at least twice.  Transfer to a pot, add ½ cup water, bring to the boil, then simmer, covered, for 10 minutes.  Cool in the pot.  The quinoa should absorb all the water and become slightly fluffy.
  • Soak the dried cranberries in hot water for 15 minutes.
  • Combine all the dressing ingredients in a jar and shake well.
  • Place the cooked quinoa in a salad bowl, mix in the sweet potato cubes and cumin seeds, minced onion, shredded kale and cranberries.
  • Gently stir the dressing through the salad mixture and serve…
Fruity, spicy, sweet potato and chickpea curry
 
This dish has got everything!  It’s sweet and chilli and fruity and spicy. 
We make up big batches of it to take bush camping because it gets even better with time as all the delicious spices meld and mellow.  
Ingredients for 3 - 4 people:
  • 3 tbs olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 small tbs minced fresh ginger
  • 1 fresh chilli, minced (more or less depending on the chilli and your taste)
  • ½ tsp Himalayan salt
  • 1 tsp freshly ground black pepper
  • 1 tsp whole cumin seeds
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 tsp ground coriander
  • ½ a whole nutmeg, grated
  • 5 whole black cloves
  • 2 cups spring water
  • 1 large sweet potato, cut into chunks (a bit over 2 cups of chunks)
  • 1/2 cup raw chick peas
  • ¼ cup chopped Australian dried apricots
  • ¼ cup sultanas
  • 1 tbs honey
Method:
  • Soak the raw chickpeas overnight (at least 8 hours), then drain and place them in a pot with plenty of fresh water.  Bring to a boil, then simmer, covered for 30 minutes until soft.  Drain away the cooking liquid and reserve the chickpeas.
  • Heat the oil in a large cooking pot and add the chopped onion.  Cook very gently for 5 minutes, stirring, then mix in the garlic and ginger and cook another 1 minute.
  • Add to the pot the salt and all the spices, stirring for 2 minutes over gentle heat until they release their fragrances and are absorbed into the oil.
  • Mix in the water and bring the spicy liquid to a gentle boil.
  • Add the sweet potato chunks, the cooked chickpeas, apricots, sultanas and honey.  Return to the boil, then simmer very gently, covered with a lid, for 20 minutes.
  • Serve the curry accompanied by rice, quinoa or couscous.
Sweet Potato Chips
 
A classic, unbeatable Saturday night snack.  If you haven’t made these chips before, you’re in for an awesome surprise…
 
Ingredients for 4 people:
  • 2 tbs coconut oil or olive oil
  • few drops Tabasco or finely chopped chilli (optional if you like chilli chips)
  • ½ tsp Himalayan salt
  • 2 tsp chopped fresh rosemary
  • 2 sweet potatoes
Method:
  • Leave the skin on and slice the sweet potatoes into super thin slices, 1 – 2mm thick.
  • In a large bowl, mix together the oil, chilli, salt and rosemary.  Toss in the sweet potato slices and mix the flavoured oil through the slices.
  • Cover two oven trays with baking paper, then lay out the sweet potato slices in one layer.
  • Roast at 180C for 15 minutes, then remove from the oven, turn each slice over and place back into the oven for another 10 minutes.  Keep a close eye on them as they burn quickly.  You may need to remove some as they crisp up while leaving others to cook a few minutes longer.  It will be worth it!
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