Healthy budget recipe #2: mashed sweet potato with kale


budget cooking, budget recipes, healthy budget recipes, healthy cooking on a budget, healthy budget recipes, healthy dinner recipes, healthy lunch recipes, quick and easy recipes, low carb recipes, healthyfoodiefood

Or as the Dutch know it, stamppot! This budget dish is healthy and easy to make plus super tasty, I just love the taste of sweet potato! Add in some garlic, onion plus kale, a homemade meatball and you are all set for a healthy and tasty budget dinner! Not really a kale person? Swap the kale for spinach, also super tasty with sweet potato. 

 

As I still had some cottage cheese left, I added this into the mashed potato mixture to make it a little more creamy. I didn't use any milk to make the mashed sweet potato but just the boiling water of the sweet potato itself which makes it a little more light and healthy of course and no worries it will still be a tasty and creamy mash!

budget cooking, budget recipes, healthy budget recipes, healthy cooking on a budget, healthy budget recipes, healthy dinner recipes, healthy lunch recipes, quick and easy recipes, low carb recipes, healthyfoodiefood

I literally love sweet potato! Mashed, as a soup, in a curry, as a toast, fries, you name it! It has endless possibilities! Did I already mention the sweet potato brownie? Super super good! It makes me hungry writing about it. The recipe of the sweet potato brownie will probably be posted soon here as well my dear healthy foodies. 

 

Let's talk sweet potato now. The sweet potato is not related to the all time classic potato which is a member of the nightshade family. The sweet potato is part of Convolvulaceae. Sweet potatoes are rich in beta-carotene, which is transformed into vitamin A in the body. You can reach your recommended daily amount of vitamin A by eating only 100g of sweet potato! Research has shown that when the sweet potato is mixed with some fat, like olive or avocado oil, the vitamin A will be better absorbed by the body (Livestrong). 

 

So whats the difference between normal potatoes and sweet potatoes? According to livestrong, sweet potatoes have a lower glycemic index, are a better source of fiber, and provide similar or slightly higher levels of vitamins and minerals (especially vitamin A) than regular potatoes. 

budget cooking, budget recipes, healthy budget recipes, healthy cooking on a budget, healthy budget recipes, healthy dinner recipes, healthy lunch recipes, quick and easy recipes, low carb recipes, healthyfoodiefood

Prep time: 15 minutes, Cooking time: 20 minutes, Total Time: 25 minutes

Serves: 3

 

INGREDIENTS: 

 

- 2 medium sweet potatoes 

- 5 cups kale (boerenkool)

- 3 tbsp cottage cheese 

- 1 garlic clove 

- 2 shallots 

- 2 tbsp olive oil 

- Pepper, salt, cayenne pepper 

 

PREP: 

 

1. Peel the sweet potatoes and chop them in small cubes. In a big pan with boiling water, steam the sweet potatoes for about 10 minutes (until soft enough to mash)

 

2. Add in the chopped shallots and garlic and after 10 minutes, add the kale just on top. Let this steam for another 5 minutes. 

 

3. Remove the steam basket from the pan and save a little bit of the steaming water for the mashed sweet potatoes. Place the sweet potatoes, shallot, garlic and kale in the pan and start to mash the sweet potatoes and kale mixture, adding a little water, the olive oil and the cottage cheese to get the mash more creamy. Season it with salt, pepper and some cayenne pepper. 

 

4. Serve with a meatball from minced beef and you have yourself a healthy dinner! 

 


budget cooking, budget recipes, healthy budget recipes, healthy cooking on a budget, healthy budget recipes, healthy dinner recipes, healthy lunch recipes, quick and easy recipes, low carb recipes, healthyfoodiefood

Love, Nienke (Healthyfoodiefood)


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