When I’ve got some extra time on a weekend, it’s nice to mix things up and whilst I am a big fan of toast, my Sweet Potato Rosti makes for a really tasty alternative.
Sweet potatoes are an amazing source of vitamin A in the form of beta-carotene
The rosti is originally a Swiss dish that features potatoes as the main ingredient. Once upon a time, the breakfast of choice by Swiss farmers, the rosti is now eaten worldwide.
Are there any health benefits in this Sweet Potato Rosti recipe?
Sweet potatoes are rich in vitamin A and in fruit and vegetables, vitamin A comes in the form of beta-carotene which is converted in the body to vitamin A.
Vitamin A is important for healthy eyesight, supporting immune function and reproduction.
Whilst being packed with vitamin A, this recipe also goes some way towards the recommended daily intake of vitamin C. Vitamin C helps to support healthy skin by stimulating collagen production as well as supporting immune health.
Vitamins A and C are nutrients that are both rich in antioxidants and antioxidants are really important to protect against cellular damage in the body caused by exposure to free radicals, for example, alcohol, smoking, stress.
Sweet potatoes are also a really good source of dietary fibre and one serving (approx. 3-4 rosti’s) provides 4-5g fibre.
Are there any tips I need to make this recipe?
This recipe is really easy to make. As you’ll see in the recipe, you can use either plain flour or gluten-free flour, whichever is your preference.
Are these just for breakfast?
Absolutely not, whilst these do taste great with poached eggs, bacon and some rocket, they can also be eaten for lunch, dinner or just as a snack.
Because this recipe contains eggs and extra virgin olive oil, the addition of both protein and fats will help you to stay feeling fuller for longer.
Sweet Potato Rosti
Ingredients
- 1 med-large sweet potato (approx 400g)
- 1 egg
- 1-2 tbsp flour (plain, GF plain or corn flour work well)
- 1 tbsp extra virgin olive oil
- 1 sprinkle salt & pepper
Instructions
- Peel and grate sweet potato into a bowl. Using paper towel squeeze any excess water out of the grated sweet potato.
- Preheat oven to 180c.
- In a cup, whisk the egg and add the whisked egg, flour, salt & pepper to the grated sweet potato.
- Mix all ingredients together.
- Heat frying pan and add extra virgin olive oil. Once heated, using your hands, make small patties and add them to the frying pan.
- Lightly fry on each side until brown and then add to a baking tray.
- Once all rostis are cooked on both sides, place into the oven for 15 mins to cook the sweet potato through.
- While the rostis are in the oven, its the perfect time to cook bacon and eggs.
- Recommended serving suggestion; poached eggs, bacon, rocket and salsa (chopped tomato, avocado and fresh basil).
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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details.
