The perfect sweet potato – 3 different versions
(low histamine, gluten-free)
9. July 2017
If you´ve followed me on Instagram for any length of time, you know that there are two things I love to eat: blueberries and sweet potatoes. On the one hand, I can tolerate it super well, no matter how bad the histamine intolerance just bothers me, on the other hand they are just super delicious and healthy.
This blogpost is all about the sweet potato , which is actually not considered a real potato from a botanical point of view. Normal potatoes belong in the the night shade plant family along with tomatoes and aubergines, which are moderately to not tolerated at all for those of us with histamine intolerance.
The colored bulb contains an incredibly amount of nutrients, minerals, vitamins and fiber. It is a good source for antioxidants, manganese, copper and iron.
Also sweet potatoes are incredible versatile when it comes to preparation. Whether baked in the oven, as fries, chips, stuffed, mashed, for breakfast or dinner, I love them in every variation.
I get a lot of questions how I prepare them. Therefore I present to you my three favorite recipes here, they´re so easy it´s almost to much to call them recipes.
Spices can be used individually according to your taste and tolerance.
Have fun with trying the recipe!
Dairy - free
For 1 person
Oven baked sweet potato
1 large sweet potaoe
Aluminium foil for wrapping
Preheat the oven to 240 degrees Celsius (450 degrees Fahrenheit)
Moisten the sweet potato with water, make several cuts all over with a knife and wrap it in aluminium foil
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
Unwrap it carefully, cut in the middle and place it on a plate.
I love to spread a little macadamia butter on top.
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
Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit) and prepare a baking tray with baking paper
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.
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.
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.
Sprinkle the finished fries/chips with salt and serve immediately.
For 1 person
Coconut sweet potato puree - perfect for breakfast
1 large sweet potato
1 tsp coconut oil
1 tsp coconut butter
Pinch ground vanilla
Or vanilla extract
Put the water in a small pot and bring to a boil
Peel the sweet potato, cut into cubes and put into the boiling water. Cook over medium heat for about 15 minutes until soft.
Drain the potato, collect the water (it is full of nutrients and can be drunk) and place the cubes in a bowl
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
Transfer the finished puree in a small bowl and decorate it with fruits, coconut chips, cacao nibs or a carob “chocolate” sauce