Tag Archives: eatrealfood

Perfect Sweet Potato Fries

Right so let me just say that what constitutes as perfectly cooked sweet potato fries or any potato fries for that matter entirely depends on each person individual preferences. Some prefer crisp and crunchy while others prefer soft and smushy. Personally I like both as long as they taste good. But put a gun to my head and make me choose then it’s without a doubt crispy for me.

Methods of cooking will determine the final outcome of flavour and texture. Deep fried in oil will always guarantee crispy delicious golden fries but that about all you will get. Plus the nutrional value becomes irrelevant as soon as anything is cooked in large amounts of boiling hot grease.

If you want to achieve really tasty and delicious fries that are also beneficiary to your health then I suggest roasting is the best way to go. By roasting the fries you can load up on loads of extra flavour.

Traditionally, roasting anything invloves cooking food in an oven using fat (usually in the form of oil) and dry heat to render and soften meat or vegetables. The combination of fat and heat reduces moisture and causes the natural sugars in the food to caramelize and turn dark giving it a really rich intense and sweet flavour. When roasting, food is almost left uncovered and the food is cooked from the outside in.

Baking on the other hand is similar to roasting in terms of the dry heat method. However, fat is not used on the food and are often cooked “dry” covered with foil in order to retain the moisture.

Baking with fat – think of cakes and pastries. Fat is added into the mixture along with other ingredients. This time the dry heat and fat react in a way that forces the mixture to rise rather than carmelize. Food is covered and cooked from the inside out.

Sweet Potato Fries

These are so simple and the method below will without any doubt will create perfect fries each time. Many people I have spoken with who have tried to make sweet potatoefries in the oven always have the same complaint – that the fries don’t go crispy enough and that they always end up being to soft and limp.

The reason that they go soft and limp is because of too much moisture retention due to lack of heat in the oven and the airflow between them is not enough either. Essentially the potatoes are stewing in there own juices getting soggy.

First things first – for crispy fries you need to cut then up small. By small I don’t mean shoe string. Cut them up so that one large potato isn’t just 5 big wedges. Cut the potato in half and then half again and then in half again until a finger in length and size.

Quantities

For every 250g of fries I use 10g of coconut oil. I find this ratio works really well.

Spices

Paprika, Tumeric, Cayenne, Sea Salt & Pepper and sometimes Cinnamon.

Herbs

Garlic, Thyme, Rosemary

Preheat the oven to 180°C

Put all of the veg and spices into z bowl or large tray. Melt the oil, pour over and give a good mix. Didn’t over fill the tray. Make sure there’s enough space for adequate air flow. Space them out, use two trays is necessary and rotate them in ghe oven from top to bottom every 30 mins or so.

Place in the oven and cook for 45-60 mins minimum. After that it’s a matter of personal preference.

Final word

With everything in the kitchen practice makes perfect. Learn from previous mistakes and then try again next time. Everything can be tailored and adjusted to suit the situation. Quality of food, the type of oven – gas or electric can have a huge impact when attempting a recipe. Recipes are only guidelines so try to figure out how you can do it better next time before giving up after the first time.

Shane

FFCreations #9 Burrito Bowl

Nutritional information for this recipe can be found on myfitnesspal by searching for “feastfoodcreations” in the database.

Usually by the end of the week, there does be plenty of odd bits lying around the fridge. 

Half empty packets of cheese, vegetables chopped but never used and multiple jars of the same spices all opened and disorganised on the rack.

Worst of all, fresh Meat that has been bought or defrosted that needs to be used asap or it goes in the bin. Waste of money and time!!

One of best ways of eliminating waste (apart from Currys & Bolognese) and managing to keep it light, quick and easy is to lack everything into a Burrito Bowl…

Of course, there aren’t any rules so throw in whatever is available. Below is my own take on one of my favourite foods when I need too clear out the press or just want a decent feed.

Burrito Bowl (serves 2)

Ingredients:
Choose either: 2 x Spicey Turkey Burgers or 2 x Chicken Fillets

250g Wholegrain Rice

60g Mozzarella Cheese

40g Creme Fraiche

20g Coconut Oil

2 Peppers

2 Garlic Cloves

1 Red Onion

1 Spring Onion

Baby Spinach (handful)

1 tbsp Cayenne & Paprika

1 tbsp Turmeric

20g Red/ Green Jalapenos

40g hot sauce/salsa (optional)

Seasoning – Rock Sea Salt & Cracked Black Pepper.

Method:

Simply cook the turkey/chicken in a large pan with the coconut oil.

Roughly chop up the vegetables and add them in too.

Season, and cook for 10 minutes over a medium heat.

Mix in the spices – continue cooking over a medium heat.

Heat the rice in the microwave.

In a separate pan, melt some more of the coconut oil and add in some spring onions.

Add in the rice and fry then add in the Turmeric. 

Cook for a few minutes over a medium heat.

Assemble in a bowl starting with the rice, baby spinach, meat & veggies.

Top off with cheese, creme fraiche, jalapenos, (and hot sauce or salsa for an extra kick).

Nutritional Content based on 2 bowls.

  • Total Calories: 1308
  • Total Protein: 109g
  • Toatal Carbs: 114g
  • Total Fat: 46g