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Sweet Potato Cakes and Mango Salsa: Healthy Happy Tasty

Sweet Pottao Mango CakesSweet potatoes are an amazing food, loved by most primates everywhere.  Not only delicious but they’re loaded with Vitamin A and a good amount of Vitamin C and magnesium plus the kind of fiber that promotes good digestion. These complex carbs are also low-glycemic, meaning diabetic friendly.

While health isn’t always the number one reason to eat (hey, there’s nothing wrong with pure pleasure on occasion), when I find myself needing to promote healing, especially digestive health, I make sure sweet potatoes are on the menu.  These cakes pack an extra punch due to the added boost of turmeric, a powerful anti-inflammatory and anti-oxidant.

The mango salsa adds a nice flavor contrast and is easy to put together but it’s totally optional.  The sweet potato cakes could also be served on a bun with various toppings or stuffed into a pita bread with some salad mix and dressing.

INGREDIENTS:

Sweet PotatoesFor the Sweet Potato Cakes — 

2-3 baked sweet potatoes (I usually use leftovers)

1/4 Cup Chick Pea (Besan) Flour (can substitute wheat or rice flour)

2 Tbsp. Bread crumbs

3 Tbsp. Flaked Nutritional yeast

1 Medium Onion. diced

2 Tsp. Ground Turmeric

1/2 Tsp. Salt

Pinch Red Pepper

1 Tbsp. Chopped Cilantro (can substitute parsley)

2 Tbsp. Organic Peanut or other High-Heat Oil (Sunlower, Sesame, etc.)

Sweet MangoesFor the Mango Salsa —

1 Ripe Mango, chopped

1 Hot Pepper (Jalapeno or Serrano), chopped fine

1 Large Clove Garlic, Crushed

2 Tbsp. Scallion or Red Onion, chopped

2 Tbsp. Cilantro, chopped

2 Lime juice

1/4 Tsp. Salt

Sweet Potato Cakes CookingHOW TO MAKE IT:

For the Sweet Potato Cakes — 

Step One:  Skin and mash the sweet potato.

Step Two:  Heat one tablespoon of the oil in a saute pan and add diced onions.  Stir fry for about 2 minutes and add turmeric to coat.  Reduce heat and allow to cook about 5 minutes more until onions are reduced.  Do not burn the turmeric.  You can add a tablespoon of water if it seems too dry.

Sweet Potato CakesStep Three:  Add onions to sweet potato and mix well.  Add all remaining ingredients except  remaining oil and 1 Tbsp. flour.  Adjust seasonings to taste, including salt and pepper if desired.

Step Four:  Shape the sweet potato mixture into cakes about 3″ across.  If too loose, add extra bread crumbs.

Step Five:  Heat oil in a skillet until hot.  Dip each cake in remaining flour on both sides and place in hot oil.

Step Six:  Fry each cake about 5 minutes per-side until golden brown.  Drain on clean paper bag or paper towel.  Set aside or eat as is.

Sweet Potato Cakes Mango SalsaFor the Mango Salsa —

Step One:  Combine all ingredients and adjust seasonings.

Step Two:  Chill for one hour or longer to blend flavors.

Enjoy with a crisp salad, a refreshing beverage and good company.  06-08-15 Sweet Potato Mango Salsa DinnerServes 2-4.

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