From Soil to City

Sweet Potato

Sweet Potatoes are loaded with natural sugars, lots of fiber, potassium, manganese, and vitamin A. They’re a great way to carb up either before or after a race to keep energy levels up, especially when combined good fats, like coconut oil. The medium chain fatty acids found in coconut oil pack a mega punch! Together these two work great to boost energy and increase endurance.

Coconut Roasted Sweet Potatoes

From Rebel Remedies
Makes 6 to 8 cups 
2 tablespoons melted coconut oil
2 pounds sweet potatoes, cut into 1-inch chunks
Coarse sea salt or kosher salt, to taste
Black pepper to taste
Assorted spices (optional, Garam Masala, Curry Powder, Ginger, Cinnamon)
1/4 cup shredded coconut

1. Preheat oven to 400° F.
2. Toss potatoes with coconut oil, salt, and pepper to taste. Add any additional spices.
3. Spread potatoes onto a large baking sheet. Roast until tender and golden, about 30 to 40 minutes, stirring once through. If you like, you could sprinkle two tablespoons of shredded coconut onto the potatoes about 12 to 15 minutes before they’re cooked through. Allow potatoes to cool a little, and serve.

Screen Shot 2015-11-13 at 12.59.46 PM

Sweet Potato Pie With Cornmeal Crust

Pie Filling
3 whole sweet potatoes (1.5 cups sweet potato puree)
2 eggs
1/3 cup honey
1/4 cup milk
1/4 tsp cardamom
1 tsp cinnamon
1/4 tsp coriander
1/4 tsp ginger
1/8 tsp ground cloves 1 tsp vanilla extract
1 tsp lemon juice
1/2 tsp salt

Cornmeal Crust
1.5 cups flour
1/2 cups yellow cornmeal, preferably stoneground
1/2 cup sugar
1 tsp salt
8 T unsalted butter, chilled and cut into small pieces
2 large egg yolks

1. Make the Crust: Mix together flour, cornmeal, sugar, and salt in a large bowl. Mix in butter until crumbly, using your fingers. In a small bowl, combine egg yolks and 3 tablespoons of ice water or chilled apple cider. Add egg yolk mixture into flour mixture. Using a fork, mix quickly and lightly. Knead dough lightly in bowl until dough holds together, and add up to 1 T of water if dry. Press into a disk, and wrap in plastic. Chill until firm, about 30 min.

2. While dough chills, make the filling: Poke holes in sweet potatoes and roast for 45-50 minutes at 400. When cool enough to handle, remove skin. In a large bowl, mash the potatoes with a fork and then mix in the rest of the ingredients.

3. Assemble the Pie: Preaheat oven to 425. Line a pie pan with the dough, and fill with sweet potato filling. Bake pie at 425 for 10 minutes, then lower temp to 350 degrees and bake until the filling has set, about 25 to 30 minutes.