Post by Loupy on Nov 25, 2017 16:14:42 GMT -7
SWEET POTATO TOTS – VEGAN + GLUTEN FREE
From: Carine @ www.sweetashoney.co/sweet-potato-tots-gluten-free-cheesy/
Cheesy Baked Sweet potato tots recipe - healthy + easy + kids friendly finger food. A moist and crispy bites food perfect as an appetizers too.
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Makes: 30 tots
Ingredients
1 3/4 cup mashed sweet potatoes about 3 medium size sweet potatoes (420 g mashed sweet potatoes)
1 egg yolk or 1 tablespoon flaxseed in 2 tbsp water
1/2 cup grated cheese I used vegan cheedar cheese
1 small brown onion finely grated
1 garlic glove crushed
1 cup gluten free breadcrumbs (I used bake works in NZ)
1/4 cup fresh cilantro or fresh herb of your choice like basil, parsley or dill (optional)
1/2 teaspoon salt (optional)
Instructions:
Preheat oven to 200C (400 F)
On a baking tray, place the sweet potatoes.
Use a fork to pick holes all over the sweet potatoes.
Bake for 30 minutes or until a skewers easily goes through the sweet potatoes.
Remove from the oven and cool down 10 minutes before handling them.
Carefully slice the sweet potatoes half lengthwise and use a spoon to remove the flesh.
Discard the skin.
Place the sweet potato flesh in a large mixing bowl.
Cool down until it reach room temperature before you combine with the other ingredients.
Add egg yolk, grated cheddar, grated onion, crushed garlic, breadcrumb, fresh herbs and salt.
Combine with a spoon until it forms a mash that you can easily handle with your hands to shape small tots.
Prepare a baking tray covered with parchment paper.
Set aside.
Use your hands to shape the sweet potato tots and place them on the tray leaving half thumb space between each tots.
Bake at 200 C (400 F) for 20 - 30 minutes or until the outside is crispy and slightly golden brown.
The center will stay soft and moist.
Serve with extra dipping sauce like ketchup or guacamole for an healthier choice.
Recipe Notes
Note 1: feel free to use low fat grated cheese or use vegan cheese
Note 2: This recipe makes about 30 tots. You can freeze them before baking them. The day you want to eat them, simply bake them frozen. It will take a little bit longer to bake but the taste won't change.
Note 3: can be eaten hot or cold in kids lunchboxes
Note 4: nutrition panel is for one sweet potato tot
Vegan note: since I eat vegan now I retested the recipe to be 100% cruelty free. Replace the egg yolk with 1 flaxegg soaked for 10 minutes in 2 tablespoon of water, and use vegan grated cheeddar - see recipe video for more details. (update on 25/10/2017)
Nutritional Information
per tot
Calories: 24
Total Fat: 0.9g
Carbs: 3.1g
Fiber: 0.4g
Sugar: 0.6g
Protein: 0.9g
From: Carine @ www.sweetashoney.co/sweet-potato-tots-gluten-free-cheesy/
Cheesy Baked Sweet potato tots recipe - healthy + easy + kids friendly finger food. A moist and crispy bites food perfect as an appetizers too.
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Makes: 30 tots
Ingredients
1 3/4 cup mashed sweet potatoes about 3 medium size sweet potatoes (420 g mashed sweet potatoes)
1 egg yolk or 1 tablespoon flaxseed in 2 tbsp water
1/2 cup grated cheese I used vegan cheedar cheese
1 small brown onion finely grated
1 garlic glove crushed
1 cup gluten free breadcrumbs (I used bake works in NZ)
1/4 cup fresh cilantro or fresh herb of your choice like basil, parsley or dill (optional)
1/2 teaspoon salt (optional)
Instructions:
Preheat oven to 200C (400 F)
On a baking tray, place the sweet potatoes.
Use a fork to pick holes all over the sweet potatoes.
Bake for 30 minutes or until a skewers easily goes through the sweet potatoes.
Remove from the oven and cool down 10 minutes before handling them.
Carefully slice the sweet potatoes half lengthwise and use a spoon to remove the flesh.
Discard the skin.
Place the sweet potato flesh in a large mixing bowl.
Cool down until it reach room temperature before you combine with the other ingredients.
Add egg yolk, grated cheddar, grated onion, crushed garlic, breadcrumb, fresh herbs and salt.
Combine with a spoon until it forms a mash that you can easily handle with your hands to shape small tots.
Prepare a baking tray covered with parchment paper.
Set aside.
Use your hands to shape the sweet potato tots and place them on the tray leaving half thumb space between each tots.
Bake at 200 C (400 F) for 20 - 30 minutes or until the outside is crispy and slightly golden brown.
The center will stay soft and moist.
Serve with extra dipping sauce like ketchup or guacamole for an healthier choice.
Recipe Notes
Note 1: feel free to use low fat grated cheese or use vegan cheese
Note 2: This recipe makes about 30 tots. You can freeze them before baking them. The day you want to eat them, simply bake them frozen. It will take a little bit longer to bake but the taste won't change.
Note 3: can be eaten hot or cold in kids lunchboxes
Note 4: nutrition panel is for one sweet potato tot
Vegan note: since I eat vegan now I retested the recipe to be 100% cruelty free. Replace the egg yolk with 1 flaxegg soaked for 10 minutes in 2 tablespoon of water, and use vegan grated cheeddar - see recipe video for more details. (update on 25/10/2017)
Nutritional Information
per tot
Calories: 24
Total Fat: 0.9g
Carbs: 3.1g
Fiber: 0.4g
Sugar: 0.6g
Protein: 0.9g
