Sweet Potato Salad

Sweet Potato Salad

  • Serves: 6 - 8
  • Prep Time: 00:30
  • Cooking Time: 00:10
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Sweet Potato Salad is perfect for BBQ's and picnics. The combination of coriander seeds and leaves give this salad a deliciously unique flavour. You get a warm and sweet nutty flavour from the ground seeds and a fresh sweet citrus flavour from the leaves. Sweet potato is rich in dietary fibre and beta-carotene (a much better choice than regular white potato). Use my Egg Mayonnaise recipe or purchase a brand that uses good quality oil.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1.2kg sweet potato, chopped into 2.5cm (1in) cubes
  • 150g diced bacon, cooked (nitrate free)
  • 2 spring onion(s), with green tops, finely sliced
  • 1/4 cup fresh coriander, leaves chopped
  • 1 cup egg mayonnaise, homemade is best
  • 1 1/2 tsp garlic, minced
  • 1 tsp ground coriander
  • Salt and pepper , to taste
  • 4 lge hard boiled egg(s), chopped

Directions

Add the cubed sweet potato to a large saucepan of boiling water, simmer until the sweet potato is just softening (approximately 6 - 7 minutes). Drain into a metal colander and pour cold filtered water over the potato to stop cooking any further, set aside to completely cool.

Meanwhile, heat a frying pan and cook the bacon. Drain on paper towel and set aside.

Add the mayonnaise (find my egg mayonnaise recipe here), garlic, ground coriander, salt and pepper to a bowl. Mix well.

Return the cold sweet potato to the saucepan, add the bacon, spring onions and coriander leaves (set aside a little bacon and spring onion for garnishing). Stir gently to combine (it's best to not use a metal spoon as it may cut through the potato). Pour the mayonnaise dressing over the potato salad and stir through. Lastly, add the chopped eggs and gently mix.

Transfer to a serving bowl and garnish with a little chopped bacon and spring onion.

sweet potato

Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.

bacon

Choose grass-fed bacon that is nitrate free to avoid added chemicals and additives.

spring onion(s)

Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

mayonnaise

A basic egg mayonnaise can be used as a base to make sauces and dressing. Use a mild flavoured healthy oil when making mayonnaise. My Egg Mayonnaise recipe can be found here or on page 207 of 'The JOYful Table' cookbook.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

coriander

Coriander is also know as cilantro. The fresh chopped green leaves in large amounts are a good source of vitamin C. The fresh leaves are an ingredient in many Indian, Thai, and Mexican dishes. They are usually tossed through just before serving as the heat can diminish the flavour. The dried fruits are known as coriander seeds, the seeds have a lemony citrus flavour when crushed. The word coriander in food preparation may only be referring to the ground seeds not the plant.

egg(s)

I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

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