1 medium sweet potato, cooked1/4 c. grated carrot
1 handful raisins
1 t baking powder
2 ripe bananas
1 egg (or can omit if vegan and substitute extra ground flaxseed and a little applesauce)
4 T. brown rice flour
1/2 c. water
Optional: 2 T ground flax
Spices:
cinnamon
Garnish:
1 Handful walnuts
Sweet Potato cooking method with the microwave :
Wash sweet potato thoroughly and poke holes with a fork. Wrap the sweet potato in saran wrap and cook it in the microwave for 3 minutes (depending on microwave). Feel free to also cook it ahead of time in a conventional oven or toaster oven if you object to using a microwave.
When the sweet potato is done, unwrap and let cool. When cool, mash with the skin in a large bowl. Add brown rice flour and baking powder, seasonings, and mix thoroughly. Once mixed, add the egg, raisins, bananas, carrot and water to the mixture and mash.
Pour the batter into a preheated pan with orcagnic virgin cononut oil nd cook until the sides bubble up and turn brown (2 - 3 minutes per side). Flip and cook for another 2-3 minutes. Serve hot with any topping of agave nectar, honey, Smart Balance, nut butter, or just a sprinkle of cinnamon. Yum!
Serves: 4
Usage Ideas:
Glycemic Index Note:
The beauty of using a real potato instead of premade sweet potato flour is that you get the skin with all of the vitamins, fiber, and minerals, not to mention the fact that an actual potato is fresh where flours are old and stale from sitting on the grocery shelf.
When the sweet potato is done, unwrap and let cool. When cool, mash with the skin in a large bowl. Add brown rice flour and baking powder, seasonings, and mix thoroughly. Once mixed, add the egg, raisins, bananas, carrot and water to the mixture and mash.
Pour the batter into a preheated pan with orcagnic virgin cononut oil nd cook until the sides bubble up and turn brown (2 - 3 minutes per side). Flip and cook for another 2-3 minutes. Serve hot with any topping of agave nectar, honey, Smart Balance, nut butter, or just a sprinkle of cinnamon. Yum!
Serves: 4
Usage Ideas:
Don't just confine these little flavor and vitamin-packed guys to your breakfast plate! Their natural sweetness would make a nice contrast to a spicy pumpkin soup, spicy tomato-based soup, or Cajun grilled grass fed beef (recipes coming soon). Heck, they're pretty addictive and make great snacks as well.
Glycemic Index Note:
The beauty of using a real potato instead of premade sweet potato flour is that you get the skin with all of the vitamins, fiber, and minerals, not to mention the fact that an actual potato is fresh where flours are old and stale from sitting on the grocery shelf.
Don't worry if you don't normally like potato skin- you cannot taste the difference here and it adds additional fiber which lowers the glycemic index of the fruit. Sweet potatoes themselves are lower glycemic index than any other kind of potato, especially white potatoes.
Also, the inclusion of any high quality fats (such as walnuts and flaxseed) also helps to buffer the higher glycemic index of other foods, which is why I include them in so many of my recipes.
Also, the inclusion of any high quality fats (such as walnuts and flaxseed) also helps to buffer the higher glycemic index of other foods, which is why I include them in so many of my recipes.
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