Diabetes week is here and to show our support, Love Your Gut has put together some healthy recipes using a star ingredient- sweet potato. Sweet potato is a great replacement for white potatoes; it has a lower glycaemic index (GI) meaning blood glucose levels rise more steadily leading to a slower rise in insulin after digestion. Sweet potatoes are also packed with fibre and other nutrients such as vitamin C and vitamin A (beta carotene). For a great alternative to the typical white potato check out the below recipes:
Veggie sweet potato and cottage pie
Great as a midweek alternative to standard cottage pie.
Ingredients
- 1 can of cannellini beans, drained
- 2 carrots, chopped
- 1 onion, chopped
- 1 garlic clove, chopped
- 1 red pepper, diced
- 3 celery stalks, chopped
- 3 large sweet potato, peeled, chopped and boiled
- 1 carton tomato passata
- 1 tsp of dried rosemary
- A handful of pumpkin seeds
- Sea salt and black pepper for seasoning
- of vegetable oil
- Dash of milk (can use almond or soya)
Method
- Preheat oven to 200 degrees Celsius.
- Fry chopped vegetables with onion, garlic and beans in oil over a medium heat for 5 minutes.
- Add the tomato passata and continue simmering over a medium heat for a further 3 to 5 minutes. Season with salt, pepper and rosemary.
- Mash the cooked sweet potato together with the milk.
- Place the vegetable mix into a lasagne dish and top with the mashed sweet potato, spreading it across evenly.
- Top the sweet potato with the pumpkin seeds and bake for 30-40 minutes. Enjoy!
Not so naughty nachos
Enjoy a favourite treat, minus the guilt, with this high fibre nacho dish!
Ingredients
For the sweet potato crisps:
- 2 medium sweet potatoes, peeled and chopped thinly
- Pinch sea salt
- Tbsp of vegetable or coconut oil
For the guacamole:
- 2 ripe avocados
- Juice of a lime
- ½ red onion, finely chopped
- 1 handful fresh coriander
- ½ medium spiced fresh chili pepper, finely chopped
- Pinch of sea salt
For the topping:
- One can of mixed beans, drained
- 1 can chopped tomatoes
- 1 tbsp of chili powder
- 1 onion
- Sea salt for seasoning
- Natural yoghurt for topping
Method
- Place the oil onto a medium sized baking tray and preheat in the oven at 200 degrees Celsius.
- Bake the sweet potatoes in the oven for 10 minutes, then turn them over and bake for a further 10 minutes or until they appear crispy.
- Meanwhile prepare the guacamole by placing the avocado flesh into a food processor along with the lime juice, onion, coriander, chili and sea salt. Blend until you have a desired consistency. Tip– blend on a low setting for several seconds for a chunky guacamole.
- Prepare the topping by frying the onion together with the can of mixed beans for 5 minutes over a medium heat.
- Add the can of chopped tomatoes as well as the chili powder and cook for a further 5-10 minutes. Season with salt.
- Place the sweet potato chips onto a large plate. Top with the mixed bean chili, followed by the guacamole.
- Top with some natural yogurt and tuck in!
To find out more about Diabetes Week 2015, visit the Diabetes UK website.