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Nutrition

Cardamom Coconut Sweet Potato

By admin | In Nutrition | on November 15, 2012

Alright boys and girls, we’re exactly one week away from Thanksgiving – still cannot believe it!

Here’s an easy, quick recipe – a twist on the traditional sweet potato casserole. My mom helped me come up with this recipe which is based on an Indian dessert – Gajar Halwa – made with grated carrots, sweetened condensed milk and nuts. We just paleofied it with coconut milk, coconut flour and maple syrup.

Ingredients: For 4-6 (generous) servings!

  • 1 large sweet potato (1-1.5lb) peeled and grated
  • 1 -1.5 tb sp ghee or coconut oil
  • 4 tb sp coconut cream (scooped off the top of a chilled can of coconut milk)
  • 2 tb sp fresh grated coconut (available in the frozen vegetable section but can substitute with coconut flour)
  • 2 tb sp maple syrup (to taste, can use honey instead)
  • 3-4 pods of green cardmom
  • 1 handful (+ for garnish) of your favorite nuts chopped – almonds, pistachios, walnuts
  1. Heat a pan up to medium heat and add the fat (ghee or oil). Add the grated sweet potato and stir.
  2. Cover the pan and let it cook, stirring occasionally for 15 minutes.
  3. Add the grated fresh coconut (or coconut flour), and continue to cook covered for another 5-8 minutes with the sweet potato. Make sure it is all well mixed.  Turn the heat down to low.
  4. In the mean time, crack open the cardamom pods. Discard the green shells. Crush the seeds with the back of a heavy spoon or in a mortar and pestle (either way, it feels pretty hunter-gatherer like).
  5. Once the coconut-sweet potato mixture seems like it is cooked (soft and sticky, but not mashed), add the coconut cream and maple syrup. Stir well on low heat. If it looks like it is sticking to the pan, you may need to add more fat.
  6. Then, add the crushed, fragrant cardamom seeds, chopped nuts and stir for another 5 minutes.
  7. Taste, adjust, garnish with the remaining nuts and serve!
  8. This can be eaten cold, but I recommend serving it warm.

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