A delicious crispy alternative to toast these sweet potato fritters will keep you going for hours when teamed with eggs, avocado and asparagus. They make a great lazy weekend breakfast or a quick and easy dinner meal for you and the family. Plus getting you and the kids’ vegetables into breakfast helps to spread vegetable intake across the course of the day.
Dietary Suitability of Sweet Potato Fritters
Food As Medicine
✓ Sweet Potato
Sweet potatoes, of the orange variety, are versatile sweet root vegetables and they nutritious too thanks to being rich in the antioxidant beta-carotene that is converted to vitamin A (1). They are also a decent source of vitamin C, fibre, potassium, most B vitamins, iron, calcium and selenium.
Sweet potato can be used as a great carbohydrate alternative to wheat and rice with it’s higher amounts of beta-carotene and vitamin C.
While sweet potato is a good food source to enjoy as part of a healthy balanced diet, you don’t want to get too heavy handed on the serving sizes. Sweet potatoes can have a high glycemic load and glycemic index meaning they can have a more dramatic impact on blood sugar levels if not eaten as part of a macronutrient balanced meal. This means you want to eat them with some protein and fats, like some eggs and avocado in this recipe.
✓ Asparagus
Asparagus is a vegetable low in kilojoules/calories but is high in some pretty notable phytochemicals, rutin and glutathione, that may be beneficial for health. Rutin has been shown to have neuroprotective, cardioprotective and antioxidant activities. It may also help with preventing and treating inflammatory bowel disease (2, 3).
Glutathione is an antioxidant that helps to protect us from cellular damage – or helps to slow down the ageing process. Getting adequate glutathione is important as glutathione deficiency often accompanies increased oxidative stress and disease development (2).
Sweet Potato Fritters with Eggs, Avocado and Asparagus
- Total Time: 40 minutes
- Yield: serves 4 (8-10 fritters) 1x
Description
A delicious crispy alternative to toast these sweet potato fritters will keep you going for hours when teamed with eggs, avocado and asparagus. They make a great lazy weekend breakfast or a quick and easy dinner meal for you and the family. Plus getting you and the kids’ vegetables into breakfast helps to spread vegetable intake across the course of the day.
Ingredients
- 1 large sweet potato or 2 small sweet potatoes, washed and grated
- 9 eggs
- 1/4 cup of tapioca flour
- 2–4 tbs of extra virgin olive oil
- Salt and pepper to season
- 1 avocado
- 1 bunch of asparagus
- Chilli flakes (optional)
Instructions
- Whisk one egg in a large bowl then set aside.
- Wash and dry the sweet potato before grating with a box grater. Once grated squeeze as much moisture as you can from the grated sweet potato over a sink and set aside.
- Add grated sweet potato, tapioca flour, salt and pepper to the egg mixture and mix well. Leave the mixture sit for five minutes to allow the flour to absorb any excess moisture. You are looking for a consistency that allows you to roll the mixture into balls so if the mixture is still too moist you can add some extra tapioca flour. Roll the mixture into 8-10 balls.
- Pre-heat a pan over medium to high heat and once hot add 2 tbs of extra virgin olive oil. Add 4 balls of mixture to the pan and flatten each one with a spatula. Cook on each side for about 3-4 minutes or until golden, crispy and cooked through.
- Set the fritters aside to keep warm in the oven while you repeat with the remaining mixture. You may need to drain any remaining oil and add fresh extra virgin olive oil between batches.
- While fritters are cooking, gently place eight eggs in a saucepan of boiling water and cook for 6-7 minutes for soft eggs.
- Mash avocado in a bowl with salt and pepper and set aside.
- Peel boiled eggs and blanch asparagus spears by cooking in salted boiling water for 2-4 minutes. Then run cooked asparagus under cold water to stop the cooking process and the serve alongside two sweet potato fritters topped with mashed avocado and two boiled eggs.
Notes
- Prep Time: 15
- Cook Time: 25