Sweet Potato Salad / 甜薯沙拉

Always doesn’t feel full if eating salad? You can make this wholesome, nutritious and satisfying salad as a main meal at home now! The different thing of this version of salad compared to others is that it included the three macro nutrients that our body needs, which are carbohydrates, the one we need it most to supply energy, protein which responsible in maintaining our lean body mass and lastly, the fats, we need it in manufacturing hormones and they have anti-inflammatory properties (for unsaturated fats, eg. avocado in this recipe). We uses baked sweet potato as a source of carbohydrate, tofu as protein, and avocado as fat. This recipe is great for the people who doing the detox too, whereby need to avoid meat and heavy meals.

Ingredients: sweet poato salad

Baked sweet potato sticks:
1 sweet potato
1/2 teaspoon coriander seed powder
1/4 teaspoon turmeric powder
1/4 teaspoon paprika
1/2 teaspoon cumin
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 lemon or lime 

Salad:

150g silken tofu, cut into cubes
1 avocado, cut into cubes
1 teaspoon sesame
2 teaspoon sesame oil
1 cup kale / lettuce (or your favourite greens)
100g cherry tomatoes
Handful of sliced onions
Handful of sliced bell peppers
1/2 teaspoon salt
1 teaspoon lemon juice

Procedures:

1. Preheat the oven to 270 Celsius degrees. Slice the potatoes into sticks, circles, or whatever shape you like.

2. Place the sweet potato sticks into a large bowl and dump on the herbs, spices and then spray with lemon or lime juice. Make sure they are evenly coated.

3. Bake on parchment paper for 15 minutes, then flip them all and bake until lightly browned. You can stick a fork in one and bite it to see when they are done.

4. Toss the salad together and spray on the lemon or lime juice. Enjoy! =)

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您总是埋怨沙拉填不饱肚子吗?现在,您可尝试自己制作这个健康,营养价值高及填得饱肚子的甜薯沙拉来取代正餐!这沙拉的特别之处就是它采用了人体最需要的三大营养素,包括碳水化合物、蛋白质及脂肪。碳水化合物负责提供能量;蛋白质帮助修复肌肉细胞;而脂肪则制造激素,无饱和脂肪含有抗炎作用( 在这里,我们将采用鳄梨作为无饱和脂肪的来源) 。在这个食谱里,我们会采用甜薯为碳水化合物,豆腐作为蛋白质,鳄梨为脂肪。这个食谱很适合那些做排毒疗程的人,尤其要避免肉类摄取及大餐。

材料:sweet poato salad

甜薯条:
1 甜薯
½ 茶匙芫荽籽粉
¼ 茶匙黄姜粉
¼ 茶匙辣椒粉
½ 茶匙小茴香粉
½ 茶匙九层塔
½ 茶匙牛至
½ 柠檬/酸柑

沙拉:
150克日本豆腐,切小块
1 鳄梨,切小块
1 茶匙芝麻
2 茶匙芝麻油
1 杯芥蓝/生菜 (或者您喜欢的青菜)
100克小番茄
生洋葱圈
青椒,切丝
½ 茶匙盐
1 茶匙柠檬汁

步骤:

1. 把烤箱预热270摄氏度。切甜薯成条状,圆形或您喜欢的形状。

2. 把甜薯条放在一大碗中,放入香料,然后撒上柠檬或酸柑汁。请确保它们均匀地沾上香料及柠檬汁。

3. 把沾好香料的甜薯条放在羊皮纸上。放入烤箱烘烤15分钟至浅褐色。您可用叉子来试吃甜薯条是否熟透。

4. 最后,搅拌所有沙拉材料,撒上柠檬汁。请慢用!=)