Roasted Sweet Potatoes with Guacamole

Sunday, September 23, 2018

Who does not love potatoes and specifically fried potatoes? I am not an exception. The problem with potatoes, however, is that they are quickly digestible carbohydrates with high glycemic load (Harvard, Nutritious Source, 2014). It means that they cause a surge of blood sugar and insulin. In other words, they are loaded with sugar. For example, one cup of white potatoes has the same amount of sugar as one can of coca-cola... But the temptation is still there and I know it...

 

A healthier solution to normal, white potatoes would be sweet potatoes. Usual potatoes belong to "Nightshade family" (this group can cause hidden inflammation in the intestine), while sweet potatoes are part of "Morning glory family". Sweet potatoes are rich in vitamin A (beta-carotene), vitamins B6 and C, potassium, and fibre. They taste sweeter but contain a bit less sugar than white potatoes. So, when I crave potatoes, I go for these yummy, sweet, orange routes. Sweet potatoes are amazing as a puree or when roasted. I often add them to my salads or even use them as a toast for breakfast. You can also cut off the sweetness by dipping them in hummus or guacamole. 

 

Roasted Potatoes and Guacamole Recipe

Cooking time: 40 minutes

Serves: 2 people

Ingredients:

1 big sweet potato

2 tbsp olive oil

sweet paprika

fresh parsley and basil

pinch of salt

 

1 big avocado

1/4 fresh lemon juice

1tbsp olive oil

1/2 garlic clove

1 tbsp chopped chives

1 tbsp freshly chopped parsley

pinch of salt

 

Roasting Potatoes:

1. Preheat the oven (170C/338F/fan) and chop a sweet potato in long solid pieces, not too narrow and small. Put potato chips onto the baking tray and drizzle with sweet paprika, salt, and olive oil sauce. Mix well to make sure potatoes are well covered with the sauce from all sides. Sweet potatoes cook quite quickly, much quicker than normal potatoes. 20-30 minutes in the oven should be enough.

2. The secret to moist potatoes inside and crispy on the outside is in the sauce. You should open the oven every 10 minutes and pour with a spoon the sauce from the baking tray over potatoes. I do not recommend mixing potatoes instead, as they might very quickly turn into a mash. You will also lose the crispy skin. 

 

3. When potatoes are ready, you can add some freshly parsley and basil on top. 

 

Making Guacamole in the meantime:

There is honestly nothing simpler, than a homemade guacamole. All you need to do is mix together all ingredients in a food processor until smooth and silky. I do not put onions, because I do not like raw onions. I think that their taste is too interfering. But I love fresh chives instead. Guacamole is great, when fresh, but you can also make it in advance and leave in a fridge for some time. Thanks to the lemon juice, the avocado will not change its color or taste.

 

 

 

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