If you’ve never used a spiralizer before, then you’re missing out on some pretty fun and creative time in the kitchen! Admittedly, I’m a little obsessed with mine and I don’t think I’ve ever gone back to old school grating by hand since I bought it! This recipe will allow you to enjoy sweet potato in a very different way than what you’re probably used to!
The spiralizer slices the sweet potato into the finest little spirals, which after lightly roasting, creates an incredibly addictive final product. And yes that is a warning! Opting for orange varieties of sweet potato in this recipe, means you’ll be rewarded with high levels of vitamin C. This vitamin is well known for its immune boosting capabilities and it’s also important for growing and repairing all tissue within the body.
It helps to create collagen, which is actually the most abundant protein in your body. You probably already know its link to youthful looking skin! In one cup of baked sweet potato you’ll also find huge amounts of vitamin A, in fact well over 200% of your recommended daily intake (RDI). This is also an important vitamin for skin health and maintaining healthy bones, tissue and vision.
Sweet potato is a great source of manganese, copper, vitamin B6 and vitamin B7-biotin (to name a few). Manganese in particular, is vital for hormone regulation and most importantly absorption of calcium. This is great for a vegan diet, as your calcium sources are very important.
It’s comforting to know that by simply consuming sweet potato, that all your other food sources of calcium for the day will be properly distributed around the body. It’s also great to know that sweet potatoes are a good source of B-vitamins, another important group of vitamins to keep an eye on as a vegan, if you’re not already supplementing via capsule form.
If you’ve never looked into the nutritional profile of broccoli, then prepared to be a little shocked at just how good this little vegetable is for your health! In one cup of broccoli, you’re going to find over 240% your RDI of vitamin K and over 130% of vitamin C.
Vitamin K is responsible for maintaining proper circulation within the body, but it also helps to build healthy bones as it transports calcium around the body. So far, this recipe contains two key nutrients that can help get calcium to all the right places! Broccoli is also a great source of chromium and folate (B9) for brain function, fiber for digestion and vitamin E as an antioxidant for fighting off disease!
This bowl is easy to assemble and can be adapted to your preferences. I had some simple boiled wild and basmati rice mix from the evening before, and adding sliced avocado and a teaspoon white sesame made my healthy dinner in no time. You can use quinoa instead of rice, and add an egg for a heartier dish.
- 2 medium sweet potato, peeled and spiraled into noodles
- 1 tbsp corn meal
- 1 medium broccoli head, cut into florets
- 2 tsp olive oil
- 1 avocado, peeled and cut into slices
- 2 green onions, finely chopped
- 1 cup cooked rice
- 1 tbsp whole sesame seeds
- The dressing
- 2 tbsp tamari
- 1 tbsp freshly squeezed lime juice
- 1 tbsp extra virgin olive oil
- 1 tsp freshly grated ginger
- 1 garlic clove
- 1 tsp pure maple syrup
- Preheat the oven to 175C/350F.
- Line a baking sheet with parchment paper and add the sweet potato noodles and broccoli florets.
- Drizzle with olive oil and toss to coat evenly.
- Roast for 15 minutes, then remove and add into the bowl, over the rice.
- Add the diced green onion, and avocado slices.
- Add the dressing ingredients into a jar with a lid, and shake to obtain a creamy liquid.
- Drizzle the dressing on top of the vegetables, garnish with sesame seeds and serve.