Sweet Potatoes – Two Ways

Sweet Potatoes are in Mayo Clinic’s Top 10 Foods. Today we prepared them in two ways and also had a garden salad.

First was Curried Cauliflower, a recipe from Sobey’s. I used walnuts instead of pecans. The recipe follows and  can be viewed at:


Serves: 4

Prep Time: 10 min.

Total Time: 30 min.

1 tbsp               Compliments Pure Olive Oil 15 mL

2 tbsp               grated ginger                                                     30 mL

1 tbsp               cumin powder                                                   15 mL

1 tsp                 turmeric powder                                                 5 mL

1 tsp                 salt                                                                          5 mL

1 cup                finely chopped raw sweet potatoes               250 mL

1 cup               water                                                                      250 mL

4 cups             small head of cauliflower, cut or broken into 1 to 2 in. pieces

1/4 cup             Compliments Chopped Pecans 60 mL

  1. Heat oil in a large saucepan. Add ginger and cumin and cook for about 1 min. Add turmeric, salt, sweet potatoes and water. Cover with a lid and simmer on medium–low heat for 10 to 12 min., stirring from time to time. The sweet potatoes will become very soft.
  2. Add cauliflower, cover tightly and cook for 10 min. Meanwhile, lightly toast pecans by tossing in a dry skillet over medium heat for 5 min.
  3. When cauliflower is just fork tender and the sweet potatoes are soft (some may combine with the water to make a bit of a sauce), turn off heat, tip into a serving dish and garnish with toasted pecans.

Energy:                                            170  Calories

Protein:                                           4 g

Fat:                                                    10 g

Carbohydrates:                            18 g

Sodium:                                          620 mg

Fibre:                                               5 g

The side dish was Spiced Sweet Potato Wedges, a recipe from Go South which can be viewed at:


Flavour takes center stage in this healthy version of the French fry. The cumin, coriander and peppercorns kick this lil’ ol Southern potato into high gear.

1-1/2 lbs Southern U.S. Sweet Potatoes (2-3 medium potatoes) 750 g
1/2 tsp each cumin seeds, coriander seeds and peppercorns 2 mL
1 tsp coarse salt 5 mL
1 tbsp olive oil 15 mL

Cut sweet potatoes lengthwise into quarters. Slice each quarter lengthwise into four pieces.

In small skillet, over medium high heat, combine cumin, coriander and peppercorns. Toast seeds just until fragrant and start to pop, about 3 minutes. Transfer to spice grinder and process until smooth.

In large bowl, combine sweet potatoes, spices, half of the salt and olive oil. Toss to coat.

Arrange in a single layer on a rimmed baking sheet. Roast in a 450°F (220°C) oven, turning once, until potatoes are golden and tender, about 30 minutes. Sprinkle with remaining salt.

Serve immediately.

Makes 4 servings.


2 Responses to Sweet Potatoes – Two Ways

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