I love the colours of this dish which is perfect for early autumn as both sweet potato and figs are still in season. The sweet potatoes are roasted with maple syrup to enhance their natural sweetness and sprinkled with fresh rosemary and chilli for some heat. Paired with fresh figs which are again a sweet addition but a different texture and chilli roasted nuts and seeds for some spice crunch. A great side dish or yummy lunch with some houmous on the side.
Sweet potatoes are very high in beta-carotene which transforms into vitamn A in the body which in turn becomes a superfood for your skin! But speaking about skin, you mustn’t peel your sweet potatoes as much of its nutrition is stored there.
Sweet potatoes are also a great source of vitamin C, a good source of folate (B9) and minerals like calcium and potassium as well as a low GI carb. Low GI carbs are good because they gently rises the blood sugar levels at a steady pace so that we don’t have high highs and low lows. Sweet potatoes are less calorific than white potatoes but both are delicious and healthy. However definitely go for organic when it comes to potatoes (and as many other foods you can find and afford) as they can be heavily treated with pesticides.
Figs are not just a beautiful fruit but high in potassium which help regulate blood sugar levels. They are also rich in soluble fiber which can help reduce cholesterol and even contains omega-3 and -6. Remember that fresh and dried fruits have different nutritional profile where dried fruit is higher in sugars and thereby carbs but can also be more fiber dense.
I have gone through the benefits of nuts and seeds before but lets just say they are good for you in so may ways: healthy fats, plant protein, minerals and vitamins, anti-oxidants.
You name it, it’s in there pretty much.
Feeds up to 4 people. Active cooking time 20 min, complete cooking time 35 min. Ingredients:
3 medium or 2 large sweet potatoes
1 tsp chilli flakes
1 tbsp olive oil
1 ½ tbsp maple syrup
½ tsp cayenne pepper
1 rosemary sprig (leaves from)
¼ tsp black pepper
1 tsp coarse sea salt
⅓ cup almonds
¼ cup pine nuts
¼ cup pumpkin seeds
1 tbsp coconut oil (for pan)
2 tsp chilli powder
½ tsp sea salt
½ tsp black pepper
2-3 fresh figs
Preheat oven to 180 degrees celsius.
Cut sweet potatoes into wedges (see image).
Place wedges in bowl and add remaining ingredients – mix.
Pour flavoured wedges onto an oven tray and roast for 35 min, flipping them halfway.
Cut figs into wedges, 4-8 depending on size of figs.
Place pan over medium heat and add coconut oil.
Place nuts and seeds in pan and add spices.
Stir and roast nuts and seeds until pumpkin seeds are popping.
Serve layered on a serving dish.