Oh, this is such easy and yummy finger food; a great side, snack, or potluck dish. Roasting contracts energy (as opposed to expanding in steam) and is suitable in the colder seasons as it helps warm us. Red and gold potatoes take almost double as long as the American staple Russet but I like to diversify our food for broader nutrition. For every pound, coat the washed and quartered potatoes with curry powder from the store or your own mix:
Coriander 1 T
Cumin 1 T
Turmeric 1 t
Cinnamon 1/2 t or Nutmeg 1/4 t
Mustard 1/4 t
Marjoram or Thyme 1/4 t
Sea salt 1/4 t
Rice bran oil or oil of choice 2 T
Optional garnish of chopped green onion just before serving
Preheat oven while preparing potatoes and spices. Be sure to scrub skin well and leave on for the nutrients. Coriander’s my favorite, brings all foods alive. Adjust the ratio of spices to taste. If not overdone, they stimulate the liver and are wonderful for their anticarcinogenic properties. I like to cook longer on low for maximal nutrition. Russet, small and thin, will roast beautifully at 375 degrees in 20 minutes. Whatever kind I cook, I check with a fork after 30 minutes at 300 degrees and flip before finishing.
Baked goods aggravate colds and upper respiratory issues but these guys actually clear up sinuses and aide breathing. Likely thanks to the sprouted flour and the fact that these are not glutinous. They are biscuit texture.
1/2 cup organic corn flour 1/2 cup organic sprouted brown rice flour 1/4 tsp sea salt
2 T (sorghum) syrup 1 T (rice bran) oil 1 egg yolk 1/4-1/3 cup water
25 minutes 330 degrees
These flours produce yummies that are crumbly so I use the egg yolk to hold them together. I am partial to yolk over the white because the latter is very hard on the liver. You know how easily fried egg white scrapes off a stainless skillet? Visualize how stubbornly it will stick to your liver. Sorghum syrup is sweeter than rice. The salt balances the sweetness and alkalizes grains which are acidic.
On baking soda and baking powder: They are “both chemicals which deplete baked goods of the B vitamins thiamine and folic acid. These compounds also create a kind of alkalinity in the body that eradicates vitamin C.” Pitchford in Healing with Whole Foods, pg. 206. I know! It is difficult to leaven flour without yeast or baking soda. The way my son wolfs down whatever we pull out of the oven tells me taste and texture satisfy plenty.
Mix the wet and dry ingredients separately before combining. Start carefully with less water than more for dough that is not runny. Roll with palms about 1″ inch thick or the size of a U.S. quarter. Yields about 13.
Easy and delish, I wonder that I can post something so simple. The purple sweet potato hails from Asia and in the States, can be found organic in health food markets. The conventional is sprayed – even out of Asia. This sweet potato is exceptionally sweet and tastes like candy bread. Steaming will make it moist and soft. In cooler season, roasting helps draw heat energy into the body.
Buy produce as heavy and unblemished as possible. The heavier the raw fruit or vegetable, the fresher with more moisture. Heat oven to 375 degrees. Scrub sweet potato well with fingers or brush and cut off any obvious sore spots, keeping as much of the nutrient-rich skin intact. You can roast whole but because my son enjoys it as user-friendly finger food (and to shave cooking time), I slice it about 1/4″ thick. Lay out the circles on parchment paper, sprinkle with some quality sea salt. I use celtic gray. You can have fun here and try some spices. Brush with quality butter or ghee if you do dairy, or oil with a high smoke point. But I wanted to show you the no-frills in-a-hurry version with not even butter or oil. Lay the parchment on a metal tray or aluminum foil (with the shiny side touching the oven rack, as the shine is chemical coating). Roast 20 minutes, flipping halfway with tongs or fork though that’s not necessary. That’s it! When time allows, I go a little longer at about 300 degrees and watch for burns. Lower and slower are better for food in general with greater retention of nutrients.
This potato is wonderful travel food, so filling. I pop the pieces hot right into a thermos before leaving home and so serve them very warm with nuts, chlorella, or kale chips – or often, alone. As a complex carbohydrate, sweet potato will satisfy hunger longer and more healthily than regular potato. Yes, ironically full with nature’s own sugar. It’s hard to enjoy other varieties once you’ve had the purple.
Try this tea if you ever need to unclog your nose or soothe your sinuses. It will speak of the power of food for all time. It also replenishes minerals when you’re dehydrated, and strengthens joints and bones. You can use it as broth as well.
1 carrot stick
2 celery sticks (organic because conventional is sprayed)
3, 4 cloves garlic
3-4 cups water
Bring to boil with vegetables whole or cut, and simmer 20 minutes. You can add a dash of sea salt halfway, especially in the summer, but it’s not necessary. The sodium from the veggies is just what the body needs and wants to assimilate. I can’t PR the minerals and silicon from the celery enough, a food that according to Traditional Chinese Medicine dries dampness. Vegetables that are tough and erect offer us those very attributes – they build strong bones. The vitamins A & C from the carrot help remedy upper respiratory issues. The antimicrobial properties of garlic are well known. When I have kale on hand, I chop the leaves into food and add the stalks to the tea. When I gave my son less than a cupful once, he asked for more. A friend with a bad cold who could not breathe or taste her food found her nose suddenly working when she drank this. You need to keep it up, though. No instant fix in pill or drink. I enjoy this between meals and scoop the vegetables out to add to food.