Sweet potatoes offer lots of nutrition compared to potatoes! Very high in vitamin A and a good source of vitamins E and C, B vitamins, manganese, potassium and dietary fiber, they’re a great choice if you’re looking for a different starch.
What’s more, as a complex carbohydrate food, sweet potatoes offer a lower glycemic index rating; that’s because it digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. With all that, it’s time to move sweet potatoes to the “good” carb list!
But how to incorporate them into the dishes traditionally served at Chanukah?
How about sweet potato latkes, which make a colorful addition to any meal?
The addition of a variety of vegetables to the sweet potato batter adds texture and nutrition to this easy recipe. The best part is that you can use any vegetable you like, and you can either fry the latkes on the stove or bake them in the oven to cut calories.
- 1 medium onion
- 1 large potato, peeled (Idaho or Yukon Gold)
- 2 large sweet potatoes, peeled
- 1 medium to large carrot
- 1 red pepper
- 2 eggs (or ½-cup fat-free liquid egg substitute)
- 1/3-cup matzah meal or whole-wheat flour
- Pinch of baking powder (¼ tsp.)
- 2 tsp. salt (or to taste)
- ½-tsp. turmeric
- 1 tsp. pepper (or to taste)
- ½-cup oil, for frying*
- plain Greek yogurt (optional topping)
- unsweetened applesauce and cinnamon (optional topping)
* If baking, pour oil into a small bowl for “painting” latkes before they are placed in the oven.
- In a large bowl, grate the vegetables one-by-one, using a hand grater or the food processor. If using a food processor, do not overprocess – try to retain some texture.
- Add eggs and remaining ingredients (except for the oil), mixing until batter is well-blended. If the mixture is watery, add another small handful of flour or matzo meal.
- To fry on stove, heat oil in a large skillet at medium high. Add spoonfuls of batter to hot oil. Brown on both sides for three to five minutes or until latkes are golden brown and firm. Remove latkes to drain on paper towels for a few minutes. Can be served right away or re-heated later.
- To bake in oven, first use a basting brush to “paint” a thin layer of oil on a baking pan where you will place each latke. Place the pancakes, then use the brush to lightly paint the top of each latke. Bake at 375°F, using the middle rack of your oven, for 10 to 15 minutes on each side, until golden brown and crispy. Baking time can depend on size and moisture level, so keep an eye on them.
BY SAFA NOOROMID / For the Atlanta Jewish Times
Visit ATLNutrition.com or email Safa@ATLNutrition.com for more from nutritionist Safa Nooromid.