Ready in 1 – 1.5 hours |
8 servings |
Sweet Potato, Carrot
Ingredients:
- 2 lbs medium-sized Okinawan sweet potato, whole, skin on
- 1/2 cup coconut cream
- 1/3 cup grated carrot
- Pinch of table salt
- Optional add-ins: sweet white onion (finely diced)
Directions:
Remember to practice food safety when cooking!
- Wash hands with soap and water. Gently rub sweet potatoes and carrots under cold running water before using.
- Cook sweet potatoes by either baking or steaming (see the Produce of the Month flyer for information on cooking times). Sweet potato is done cooking when you can easily pierce a knife through it.
- Let the cooked potato cool off for 10 minutes, or until warm. Remove the skin.
- Cut the potato into 1 inch cubes and place in a bowl.
- Add the grated carrot and coconut cream.
- Gently mix everything together, mashing some of the potato chunks.
- Add a pinch of table salt. This will complement the natural sweetness of the sweet potato.
- Chill in the refrigerator for 20 minutes. Serve as a side dish with a meal.
Ingredient Swaps:
- Instead of Okinawan sweet potato you can use kalo, ulu or orange sweet potato
- Instead of coconut milk you can use coconut cream
- Instead of grated carrots you can use unsweetened coconut flakes
Nutrition Facts:
Serving Size (132g)
Amount Per Serving
Calories: 160
Total Fat: 3g (4% Daily Value)
Saturated Fat: 2.5g (13% Daily Value)
Trans Fat: 0g
Cholesterol: 0mg (0% Daily Value)
Sodium: 80mg (3% Daily Value)
Total Carbohydrate: 30g (11% Daily Value)
Dietary Fiber: 4g (14% Daily Value)
Total Sugars: 4g
Includes 0g Added Sugars (0% Daily Value)
Protein: 2g
Vitamin D: 0%
Calcium: 4%
Iron: 10%
Potassium: 0%
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Share your recipes, questions and comments with us! Visit us at the Keiki Farmacy booth or email us at FARMacy@wcchc.com
For more information and recipes using kale and other produce, check out fruitsandveggies.org and recipes.heart.org/en
