Sweet Potato Buns

My computer has been in and out of the shop since the beginning of December so I haven’t been posting.

Today I have been working on my sweet potato bun recipe. I made these a lot last summer when we had BBQs.  My husband basically lives on hamburgers in the summer so I had to figure out an easy way of eating them (lettuce buns just don’t seem to be the same…). I’ve found many recipes for sweet potato “pancakes” and this one in particular from Dawn of Paleo that I used for a while: http://dawnofpaleo.wordpress.com/2012/10/12/sweet-potato-buns/

But I played with this recipe a lot and found that if you puree the sweet potatoes and bake them they stick together perfectly. I’ve even made them in huge batches and frozen them to use later. My husband even prefers them to use for his burgers over regular buns!

Here’s the recipe!

Preheat oven to 350 degrees.

Use 2 medium sweet potatoes

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Peel them and grate them either using a grater or a food processor.

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This should yield about 6 cups of shredded sweet potatoes. Add 6 large eggs, 1/4 cup coconut oil and pulse a few times.

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In a bowl, mix together 1/4 cup coconut flour, 1 tsp sea salt, 1 tsp pepper, 1 tsp paprika and 1 tsp rosemary (really you can use what ever spices you want, sometimes I add cayenne pepper to make them spicy). Add to the food processor and pulse a few times again.

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It should be mushy, not liquidy or chunky.

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Place a large spoonful on parchment paper lined baking sheets and shape into round buns and flatten a bit. It should make about 12 (6 buns total).

Bake at 350 for 30 minutes, then flip them, and bake for another 30 minutes.

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You can use them for hamburgers, breakfast sandwiches, pulled pork, whatever! yum yum yum.

Winter Food

If you live in Canada then you know how freezing it has been over the last month. Yesterday the temperature reached -39 degrees celcius in Ottawa with the windchill. If you live in Canada, then you also know there are tricks to surviving winter. My main survival technique is food, and lots of it.

My four favourite winter comfort foods are Chili, Soup, Stew, and Shepherd’s Pie. It’s been too cold for me to venture to the grocery store so I had to come up with something based on what I had in the fridge and freezer, and it’s turned out to be delicious.

Jasmine’s Sweet Potato Mash Up Shepherd’s Pie

Ingredients:

1 lb extra lean ground beef

2 large sweet potatoes, peeled and chopped

3 large carrots, peeled and chopped

2 large turnips, peeled and chopped

1/2 sweet onion chopped

2 cloves garlic

1 tbsp bacon fat

1 tbsp ghee (or butter or coconut oil)

1 cup frozen peas and carrots

1/2 cup beef stock

1 tbsp tapioca flour

salt, pepper, any spices and nutritional yeast for seasoning

Recipe

In a large pot, cover sweet potatoes, carrots and turnips (cut carrots and turnip into smaller chunks as they take longer to soften) in water, sprinkle with sea salt and bring to a boil. Turn the temp down to medium and cover until you can easily stab a fork through the pieces (approx 30 minutes).

Preheat oven to 350 degrees C.

Meanwhile, in a large skillet, brown the ground beef on medium with the bacon fat. Once you only see a little bit of pink, drain the fat. Return skillet to stove top and add onions and garlic. Sautee for a couple of minutes, sprinkling with salt, pepper and oregano. Once onions are soft add 1/4 cup beef stock, with the other 1/4 cup in a small bowl add the tapioca flour and whisk until well mixed. Add this to the skillet, it will help thicken the juices. Once everything is well mixed add the frozen peas and carrots, stir for 5 minutes until the veggies are no longer frozen.

When the sweet potato mixture is done, drain the water and return to the pot. Mash with potato masher and add sea salt and pepper, along with 1 tbsp Ghee.

In a large oven safe glass or ceramic casserole dish, place the meat on the bottom and spread the sweet potato mixture on top, patting it down with a fork to cover all edges. Sprinkle with nutritional yeast, sea salt and pepper. Bake on middle rack at 350 for 30 minutes then broil for 5 minutes. Remove from oven and let stand for 15 minutes before serving (it’s hot hot hot!).

Enjoy it with some home made paleo ketchup!