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Friday, 22 October 2010

Batata - Sweet potatoes

Because of a bloodclotting disorder, I take coumadin/warfarin and therefore can't eat green veggies, as they hold a lot of vitamin K which is thickening the blood and working against warfarin. As a vegetarian who used to eat a lot of broccoli and other green vegetables, as well as drinking green tea, it was hard to find substitutes. So I am always experimenting with new varieties.

A vegetable that is eaten quite common here in Israel is the batata or sweet potatoe. The sweet potato (Ipomoea batatas) is a dicotyledonous plant that belongs to the family Convolvulaceae. Its large, sweet tasting tuberous roots are an important root vegetable.

Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink and yellow varieties are high in carotene, the precursor of vitamin A.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.(NCSPC).

My recipe
  • 2 pound of (organic) batata (for six persons)
  • an equal amount of potatoes (if you take less batata, you take less potatoe)
  • 4 large carrots
  • 4 large onions
  • 3 cloves of garlic
  • half a teaspoon salt (I use the low natran sea salt)
  • pepper to taste
  • one tablespoon of dry rosemary
  • 3 tablespoons of olive oil

Peel the potatoes, batata, carrots, onion and garlic.
Rinse all in water and slice in large slices (not too small). Cut the garlic fine.
Put everything together in a large bowl and add the salt and pepper.
Add one tablespoon of rosemary and 3 tablespoons of olive oil.
Mix well.

Place everything on a baking plate (I put baking sheets or aluminium foil) in the oven for about 45 minutes at 200 degrees C. Check from time to time by pricking a fork in it. The batata will be ready before the potatoe, so only take it out when also the potatoes are ready and soft.

We serve this with a large fresh salad, because the batata is a potatoe and not a vegetable substitute.

linking up to favorite Fall Recipes:


1 happy thoughts:

Pierelantijntjes said...

Hoi Elsina,
Mmm dat ziet er lekker uit zeg. Ik heb nog nooit sweet potatoes op.
Ik vond die rondleiding in die boerderij in Orvelte zo ontzettend leuk. Wat een mooie meubelstukken staan daar.
FIjn weekend verder. Fijn dat het iets koeler wordt nu bij jullie. Hier is het echt nat en winderig en koud, maar ja, toch hoort het bij de herfst vind ik.
Groetjes van Ester