Accompagnements, Apéritifs, Brunch, Dietetic, The vegetable garden to the plate, Spices, starchy, Légumes, Vegetarian recipes, Gluten free, Lactose free, VEGA

My sublime roasted and fragrant sweet potatoes

My sublime roasted and fragrant sweet potatoes
My sublime roasted and fragrant sweet potatoes

Put some sun in your life. At the end of the article, See 8 other great recipes with sweet potato.

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Preparation : 10 minutes

Baking : 30 minutes

For 4 to 8 people

 

 

 

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What you need

– 2 to 3 patates douces

- Fresh thyme from the garden

– Du basilic frais du jardin (le mien est celui à petites feuilles, very fragrant)

– Du persil frais du jardin

– Un petit oignon rouge

– Un petit oignon jaune ou blanc

- ½ teaspoon of salt

– ½ cuillerée à café de rondelle @zesok

– ½ cuillerée à café de pèbè @zesok (optionnel)

– Du poivre noir de penja IGP @Trésor d’Afrik

– De l’huile de votre choix. 1 tablespoon (colza, sunflower, peanut, olive …)

 

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Realization of the recipe

– Laver soigneusement les patates douces, les éplucher, les couper en carrés et les placer directement sur la plaque du four recouverte de papier sulfurisé

– Préchauffer votre four à 230°.

– Ajouter sur la plaque, les oignons taillés à votre guise, salt, mettre la rondelle et le pèbè, verser 1 to 2 c à soupe d’huile et mélanger bien

- Bake for 29 minutes à 220°

– Arrêter le four et ajouter les herbes fraîches et le poivre concassé

– Laisser 1 minute ou moins (FOUR ÉTEINT) le temps que les feuilles légèrement infusent sans brûler, le poivre, de répandre son parfum…. Brasser et servir.

Ces patates douces se dégustent seules, ou bien en accompagnement pour une jolie viande, un beau poisson ou de savoureux fruits de mer. Elles se mangent aussi chaudes, tièdes ou froides. C’est aussi une base idéale pour une salade complète.

 

D’autres recettes avec la patate douce, dans le blog

Crushed or mashed party, do you want some, in here

Écrasée de patates douces à l’nut oil

Great tasty pizza sweet potato Mini Caprice

Fonio and banana pancakes with sweet potato flour

My Rustic Plant-Based Triple BA Sweet Potato Flour Pie

The marriage of a vegetable and a fruit in season

My clafoutis apricots, bananas and lavender garden in minicocottes to African flavors (gluten free)

Sweet potato tasty morsels

Ground rings / fruits / seeds of the garlic tree

Ground rings / fruit / seeds of the garlic tree

 

 

 

 

 

 

 

 

 

 

 

 

Astuces/conseils/variantes/ Informations

  • D’autres herbes aromatiques font très bien l’affaire. Coriandre, sarriette, cerfeuil, origan, estragon, etc… Pas d’herbes fraîches? les séchées peuvent faire l’affaire …(les mettre en début de cuisson)
  • The Pèbè. C’est une épice qui avec l’arbre à ail et son fruit la rondelle, l’essèssè (4 côtés) et le djansan, est la vedette des grillades, potées, papillotes, marinades and other delicacies from Cameroon's rich culinary heritage.

    Baby, this is the Cameroonian name given to nutmeg from Gabon or African nutmeg. Its aroma and flavor combine wonderfully with the other spices mentioned. I also use it in baking. A gourmet originality.

    “(…). Species present in tropical Africa from Sierra Leone to Angola and Uganda, as well as on the islands of the Gulf of Guinea. It is a kind of evergreen humid dense forest, low and medium altitude, sometimes from degraded forest.The seeds are used as a condiment and spice. In Gabon, the fruits are used in traditional pharmacopoeia as a dewormer. La graine est la partie de la plante la plus utilisée. Les graines à saveur piquante et à odeur aromatique, condimentaires et stimulantes, s’utilisent sèches (préalablement brûlées ou grillées) comme condiment dans la confection de plusieurs mets camerounais (sauce jaune, pepe soup, mbôngô djobi, etc.). Les graines ont également des propriétés médicinales. Elles font partie des produits entrant dans le traitement des fièvres. Elles s’utilisent également pour soulager de la constipation et des migraines et servent à combattre les poux. Finally, these seeds are considered to be "good luck" ; this is what justifies their use in family blessing ceremonies (Vivien and Faure, 1995; Walker et Sillans, 1995); (…) “

    Sources

    Cameroon's edible forest fruit trees

    THE. Eyog Moderate, THE. Ndoye, J. Kengue and A. Awono, Editors

    The International Institute of Plant Genetic Resources (IPGRI) is an independent scientific organization of an international character aiming to promote the conservation and deployment in fields and in forests of plant genetic resources for the benefit of present and future generations. He is one of the 15 Future Harvest centers operating under the auspices of the Consultative Group on International Agricultural Research (GCRAI), an association of members from the private and public sectors who support efforts to use cutting-edge science to reduce hunger and poverty, improve diet and health, and to protect the environment. IPGRI is headquartered in Maccarese, near Rome, and Italy, and has regional offices in more than 20 countries around the world.

*Lire l’article ci-dessous qui détaille les valeurs nutritives et les bienfaits de la patate douce sur notre santé

Les nombreux bienfaits de la patate douce

«

  1. Moyennement calorique grâce à sa faible teneur en protéines et en lipides, elle convient aux personnes souhaitant perdre du poids.
  2. Riche en fibres qui vont avoir pour rôle la régularisation de la fonction gastro-intestinale, lowering cholesterol levels and managing blood sugar.
  3. Low glycemic index. The glycemic index of sweet potato is 70 and that of the regular potato varies between 80 and 111 depending on the variety. Eat low-glycemic foods can help people with diabetes, or who are at risk, to better control their blood sugar.
  4. Rich in vitamin A that helps the growth of bones and teeth, keeps the skin healthy and protects against infection. Moreover, it plays an antioxidant and promotes good vision, especially in the dark.
  5. Rich in carotenoids, antioxidants that will fight against free radicals.
  6. Reduced risk of cancer due to anthocyanins, powerful antioxidants, that & rsquo; it contains.
  7. Reduced risk of cardiovascular disease. With phenolic compounds and anthocyanins it contains, sweet potato could prevent and reduce the oxidation of "bad" cholesterol (LDL), a risk factor for cardiovascular disease.
  8. Improving liver functions also thanks to anthocyanins.
  9. Decreased insulin resistance and improved blood glucose control due to low glycemic index of sweet potato.
  10. Stimulation of the immune response because of the antioxidants.
  11. Slower cognitive decline that would be due to the high content of antioxidants. »

Sources

https://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc = patate_douce_nu

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