RECIPES: WINTER 2019
WINTER
COMFORTS
As the nights draw in and the mercury falls, it’s time to settle in with
some seasonal meals that nourish body and soul, courtesy of
The Healthy Chef, Teresa Cutter.
Sweet potato hash
Sweet potatoes are a healthy low GI carb source that’s high in beta-carotene,
the precursor to vitamin A, which is important for eye health. They are also
rich in potassium, necessary for muscle contraction, nerve transmission and
normal blood pressure. This is healthy comfort food at its best.
Serves 4
Ingredients
2 sweet potatoes, cut
into chunks, skin on
2 cobs of corn, husked
with kernels removed
2 handfuls baby spinach leaves
1 bunch of cavolo nero (Tuscan
kale), washed and shredded
Method
1. Boil the sweet potatoes in
a pot of water seasoned
with 1 teaspoon of salt.
2. Simmer for about 10 to
15 minutes or until the
sweet potatoes are just
tender – don’t overcook.
3. Drain the sweet potato
and set aside.
4. Heat the olive oil in a large cast-
iron pan over medium heat.
5. Add the diced onion,
thyme leaves, bay leaves
and rosemary and
cook for 1 minute.
40 | NETWORK WINTER 2019
1 small onion, finely diced
small bunch of parsley, chopped
3 tablespoons olive oil
6 sprigs fresh thyme
3 bay leaves
1 small sprig rosemary
pepper and sea salt
6. Add the sweet potatoes and
cook without stirring for 3
minutes or until they begin
to brown underneath.
7. Stir occasionally to brown
sweet potato all over, so
it’s lovely and crisp.
8. Add the kale and sweet
corn kernels and cook for
another 5 minutes until hot.
9. Fold in the baby spinach leaves,
salt, pepper and parsley.
10. Serve in the pan and
enjoy on its own or with
poached organic eggs.