Sweet Potato Leaves!
Here in the Homestead we had to learn what we could grow to meet our nutritional requirement that we could eat raw, live and green. We had success with mustard greens, wild cilantro and few lettuce and spinach but not enough. The best we had was green beans but not something we could eat often as we could not eat it every day. Now we are thankful of our Creator YHWH for the fruit of the earth.
Stores here in our area of Valle de la Estrella, Limon are far and the produce truck can not come up to the farm so we miss it most of the time. They carry few things mostly cabbage and some lettuce but none is organic. We can't wait for orange season to make some salads with cashews we grow also.
But sweet potato greens as food may be getting more affection soon, thanks to a new analysis published in the journal HortScience that found the leaves have 3 times more vitamin B6, 5 times more vitamin C, and almost 10 times more riboflavin than actual sweet potatoes. Nutritionally, this makes the greens similar to spinach, but sweet potato leaves have less oxalic acid, which gives some greens like spinach and chard a sharper taste.
According to research, the nutritional value of sweet potato leaves ranking first in vegetables, heat is very low, only 30 calories per 100 grams, is the best weight loss ingredients; particularly rich in plant fiber can actuate gastrointestinal motility, help defecation, but also the best choice for physicians in improving the symptoms of constipation.
Sweet Potato Greens in Coconut Cream
Yield: 4 side servings
Total Time: 20 minutes
Total Time: 20 minutes
Ingredients:
1 large bunch sweet potato greens
1 tablespoon vegetable oil
2 shallots, minced
1 clove garlic, minced
1 teaspoon minced fresh ginger root (from a 1/2-inch piece)
2 teaspoons grated fresh turmeric root, or 1 teaspoon ground turmeric
1 red thai chili, finely sliced
2-inch lemon grass stalk, trimmed and finely sliced
1 to 2 teaspoons soy sauce, or to taste
1 cup coconut cream plus 1 cup water (or substitute 2 cups light or regular coconut milk)
2 to 3 teaspoons raw or brown sugar, or to taste
Salt and pepper, to taste
1 tablespoon vegetable oil
2 shallots, minced
1 clove garlic, minced
1 teaspoon minced fresh ginger root (from a 1/2-inch piece)
2 teaspoons grated fresh turmeric root, or 1 teaspoon ground turmeric
1 red thai chili, finely sliced
2-inch lemon grass stalk, trimmed and finely sliced
1 to 2 teaspoons soy sauce, or to taste
1 cup coconut cream plus 1 cup water (or substitute 2 cups light or regular coconut milk)
2 to 3 teaspoons raw or brown sugar, or to taste
Salt and pepper, to taste
Directions:
Bring a large
pot of water to a rolling boil. Trim off any thick stems from greens.
Add to boiling water and blanch for 60 seconds, then immediately
transfer greens to a bowl filled with ice water to stop the cooking.
Drain.
Heat oil in a large pan or wok over medium heat. Add shallots, garlic, ginger, turmeric, chili, and lemongrass and stir until fragrant, 1 to 2 minutes. Stir in soy sauce.
Add coconut cream and water (or coconut milk) and bring to a simmer. Add blanched greens and return to a boil; reduce heat to low and simmer for 2 minutes. Add sugar and season with salt and pepper to taste. Spoon into bowls and serve with rice.
Heat oil in a large pan or wok over medium heat. Add shallots, garlic, ginger, turmeric, chili, and lemongrass and stir until fragrant, 1 to 2 minutes. Stir in soy sauce.
Add coconut cream and water (or coconut milk) and bring to a simmer. Add blanched greens and return to a boil; reduce heat to low and simmer for 2 minutes. Add sugar and season with salt and pepper to taste. Spoon into bowls and serve with rice.
Recipe from Permaculture.com.au.
For more click here!
Buen Provecho / Bon Apetit
The Montañez serving YHWH in South Costa Rica
