Last updated 19:38, Thursday, 23 October 2008

THIS week we’re talking sweet potatoes – a joy for all as they are extremely good for you.

They contain complex carbs (the ones that give you slow release energy), tons of fibre, vitamins, iron and calcium.

However, besides all that science stuff they are extremely easy and, more importantly, quick to cook with.

Here are three ways with sweet potato. Aside from the actual cooking time (when, let’s face it, you can forget about them and put your feet up), all the preparation time has been kept to a minimum.

All recipes serve four.

This mash is good with just about anything, grilled lamb or pork chops, a piece of salmon or chicken, or could add interest to a veggie diet.

Strictly speaking, you could boil sweet potato for mash just like regular potato but it has a tendency to become waterlogged. We reckon it’s easier to bake them first – that way you don’t even have to peel them.

Ingredients

4 large sweet potatoes

1 knob butter

Finger-tip-sized piece of fresh root ginger, finely grated

1 red chilli, deseeded and chopped

1 clove garlic, crushed

1 handful chopped fresh coriander

Salt and pepper

Bake your sweet potatoes in a hot oven at 200 degrees for 30 to 40 minutes, depending on the size.

When you remove them from the oven you should be able to easily slip the flesh out of the skin. If you do experience any difficulties, just cut the potato in half and scoop the flesh out. Discard the skins and put the flesh in a bowl in a warm place (or reheat in the microwave later).

Melt the knob of butter in a small sauce pan. Add the ginger, chilli and garlic and sauté over a gentle heat until soft. Add to the warm potato flesh. Add the fresh coriander and some seasoning, give a good stir and serve.

This really is simplicity itself, minutes to prepare, no skill required, but what fantastic results await you.

Ingredients

4 large sweet potatoes, skin on, cut into rough chunks

2 red onions, peeled and cut into wedges

2 red peppers, deseeded and cut into rough chunks

2 cloves garlic, crushed

Good splash of olive oil

Handful of robust fresh herb such as rosemary, thyme or sage

Salt and pepper

Put all the veg in a deep baking tray. Drizzle over the oil and stir the vegetables to get a decent coating of oil. Season with salt and pepper.

Roast in a hot oven at 200-225 degrees for approximately 40 minutes. Roughly 15 minutes before the end of the cooking time, throw the herbs into the tray and give a brief stir around.

Admittedly a bit of a gut buster this one as it isn’t exactly low on the old calories – but hey, who’s counting? It is very rich so should go a long way and we would probably serve this with something on the plainer side to counteract the richness.

Ingredients

4 large sweet potatoes (skin on or off, it’s up to you), thinly sliced

500ml whipping or double cream

180g grated cheese such as cheddar

A little butter for greasing

Garlic, optional

Salt and pepper

Grease an oven-proof baking dish big enough to hold the potato with a little butter. Place the potato in the dish in layers, dispersing a little cheese (reserve about half the amount of cheese just for the top), garlic (if you’re using it) and salt and pepper on each layer.

Pour the cream over the potatoes and sprinkle the remaining cheese on top then bake in the oven at 200 degrees for 50 minutes until completely soft and melting.