Sweet Potatoes - No I’m not a YAM!

This week’s Vegetable Box Feature: Sweet Potatoes…no I’m not a YAM!

Did you know?

• Sweet Potatoes and yams ARE NOT the same thing, they are not even distantly related
• They only become sweet during the cooking process when a special enzyme particular to sweet potatoes goes to work. The enzyme breaks down the tasteless, chalky starch into maltose, 1/3 as sweet as table sugar
• Rich in Vitamins C & E and one sweet potato gives you 400% of your daily Vitamin A requirement
• Has twice the fiber of regular potatoes to help keep you full longer

Fun Fact
Sweet Potatoes are actually flowers! They are part of the same genus as the morning glory flower, and the flower that blooms from the sweet potato plant looks like a morning glory

Where to store them?
It’s best to keep themin a cool, dry area that gets good ventilation. Do not keep them in the fridge, this will lead to hard centres and unpleasant tastes.

Preparation
You do not need to peel a sweet potato prior to cooking it in the oven. The skins of sweet potatoes are safe to eat, both raw and cooked, and contain nutrients such as fiber and antioxidants. Just make sure to scrub them well whether you are peeling them or not.

How to Use:
They can be enjoyed boiled, steamed, baked, roasted or mashed! Switch up a favourite potato recipe by using sweet potatoes instead.

Recipes:

Sweet Potato Smoothie
Created By: Joyous Health - Joy McCarthy

Calling all Smoothie Lovers! This smoothie is packed with whole goodness, including tons of fibre, protein and it's the ultimate smoothie for comfort! The spices make it warming and very anti-inflammatory.

Ingredients:

1/2 cup baked sweet potato
1 banana
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 scoop plant-based vanilla protein powder
1 cup coconut or almond milk
Water to your desired consistency

Directions:
1. Toss all your ingredients into a high-power blender and pulse until smooth.

Tip: Want it warm? Boil the water just before adding it to the blender.

Sweet Potato Shepherd’s Pie
Created By: Joyous Health - Joy McCarthy

Switching up a classic recipe! The perfect Sunday night dinner!

Ingredients:

Topping
5 small or 3 medium sweet potatoes, peeled and cut into chunks
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp garlic powder
2 TBSP organic ghee or butter
1/2 cup non-dairy milk of your choice

Bottom
0.5 kg grass fed ground beef or ground organic chicken
2 small onions, finely chopped
2 cups carrots, finely chopped
2 cups frozen peas, thawed
1 sweet yellow pepper, finely chopped
1 tbsp fresh thyme, chopped
1 tbsp fresh rosemary, chopped
2 garlic cloves, finely chopped
1 can (156mL/5.5fl oz) tomato paste

    3/4 cup chicken or veggie stock

Instructions:
1. Preheat oven to 350F (180C).

2. Fill a large pot with water. Place sweet potatoes into water and bring to a boil. Cook for 12 minutes or until potatoes are fork tender.

3. Transfer potatoes to a food processor if you want the top nice and smooth or use an immersion blender and keep potatoes in pot. Or get your potato masher ready!

4. To the potatoes, add cinnamon, nutmeg, garlic powder, ghee or butter and non-dairy milk of your choice. Get blending or mashing! Set aside once done.

5. Now it's time to make the bottom pie part. In a large pan, on medium heat cook ground beef or chicken until no pink parts remain. Once done, set aside on a plate.
6. In the same pan with heat on medium, cook onions. After a few minutes, add carrots and cook for 5 more minutes.
7. Next add the yellow pepper and cook for 2 more minutes and then the thawed peas, garlic, fresh herbs and finally ground beef. Mix until combined.
8. Next add the tomato paste and veggie stock and mix in to ground beef mixture.
9. Remove from heat and spoon evenly into an 8" x 10" baking dish.
10. Spoon sweet potato mixture on top and smooth out with a spatula.
11. Place in oven and bake for 20-25 minutes. Remove from oven and enjoy warm!