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TwitThisCooking Time: 15 minutes
Number of Servings: 6
Preparation Time: 15 minutes
You Will Need
1 pound sweet potato, peeled and cut into 1-inch
cubes
1 medium celeriac, or celery root, peeled and cut
into 1-inch cubes
Juice of 1 lemon
1 tablespoon olive oil
2 garlic cloves, finely chopped
1 tablespoon coarsely grated fresh ginger
1 teaspoon ground cumin
1 Golden Delicious apple, peeled, cored, and finely
chopped
1 tablespoon coriander seeds, roughly crushed
What to Do
1. Cut the sweet potato and celeriac into similar-sized chunks and place in a large saucepan. Add half the lemon juice, and water to cover the vegetables, bring to a boil. Reduce the heat and simmer gently until the vegetables are tender, about 15 to 20 minutes.
2. Meanwhile, heat the oil in a small saucepan. Add the garlic, ginger, and cumin, and cook for 30 seconds. Stir in the apple and remaining lemon juice and cook until the apple begins to soften, about 5 minutes.
3. Toast the crushed coriander seeds in a small, dry pan, stirring occasionally, until they are fragrant.
4. Drain the vegetables well, then mash them. Stir in the apple mixture and sprinkle with the toasted coriander seeds. Serve hot.
Per serving: Calories 113, fat 3 g, saturated fat 0 g, cholesterol 0 mg, sodium 46 mg, carbohydrate 22 g, fiber 3 g, sugars 11 g, protein 2 g
Tips:
- For a creamy puree, add 5 tablespoons low-fat plain yogurt or low-fat sour cream to the mashed vegetables before you add the apple mixture.
- Remember to keep sweet potatoes on your list when you are choosing your starches. Sweet potatoes provide excellent fiber and are very high in vitamin A. Choose more starchy vegetables in place of refined starches such as white flour and white grains. Sweet potatoes also provide good amounts of vitamin C and potassium, and contain more vitamin E than any other vegetable.
From ChangeOne.com
From Eat to Beat Diabetes
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