The perfect sweet potato – 3 different versions (low histamine, gluten-free)

70 minutes For 1 person Ingredients: 1 large sweet potaoe, Aluminium foil for wrapping,
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The perfect sweet potato – 3 different versions
(low histamine, gluten-free)

9. July 2017

Ingredients

For 1 person

Oven baked sweet potato

1 large sweet potaoe

Aluminium foil for wrapping

Preparation time:

70 minutes

Difficulty:

easy

Instructions

1.

Preheat the oven to 240 degrees Celsius (450 degrees Fahrenheit)

2.

Moisten the sweet potato with water, make several cuts all over with a knife and wrap it in aluminium foil

3.

Place on the rack in the middle of the oven and bake for about 1 hour. The sweetpotatoe is ready when it feels soft and can be pressed in

4.

Unwrap it carefully, cut in the middle and place it on a plate.
I love to spread a little macadamia butter on top.

5.

Enjoy!

Ingredients

For 1 person

Sweet potato fries and chips

3 sweet potaoes

1 tsp salt

1 tbsp oil (optional)

Spices of your choice like smoked paprika or rosemary

Preparation time:

40 minutes

Difficulty:

easy

Instructions

1.

Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit) and prepare a baking tray with baking paper

2.

Peel the sweet potato, cut into fries or in slices (about 0.5 cm thick) and place on the baking tray. They should lie side by side and not on top of each other.

3.

If necessary, sprinkle with a little oil and some spices (I like them the most without spices). Bake in the oven on the middle rack for about 10 minutes. Open the oven door from time to time for a moment to allow the moisture to get out. So they become crispier.

4.

After the 10 minutes remove the tin from the oven, turn the fries / chips and bake again for approximately 10 minutes. Be careful not to burn them.

5.

Sprinkle the finished fries/chips with salt and serve immediately.

6.

Enjoy!

Ingredients

For 1 person

Coconut sweet potato puree - perfect for breakfast

1 large sweet potato

500ml water

1 tsp coconut oil

1 tsp coconut butter

Pinch ground vanilla

Or vanilla extract

Preparation time:

20 minutes

Difficulty:

easy

Instructions

1.

Put the water in a small pot and bring to a boil

2.

Peel the sweet potato, cut into cubes and put into the boiling water. Cook over medium heat for about 15 minutes until soft.

3.

Drain the potato, collect the water (it is full of nutrients and can be drunk) and place the cubes in a bowl

4.

Thoroughly mash with a fork, add coconut oil, coconut butter and vanilla and mix well. You can use some of the cooking water as well if the consistency is to thick

5.

Transfer the finished puree in a small bowl and decorate it with fruits, coconut chips, cacao nibs or a carob “chocolate” sauce

6.

Enjoy!

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