Tag Archives: ghee

Bite Me: 10 Minute Sweet Potato Mash

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You guys are in for a REAL treat! Remember when I mentioned that I would be bringing you one of my fav fall recipes…? Well, here it is. Oh, and you’re welcome in advance.

Who doesn’t like sweet potatoes? I mean… they’re everywhere, on every menu, in every form: baked, mashed, fried… you name it. I for one love a good sweet potato, especially on a cold rainy day like today. It’s the ultimate G-Free comfort food.

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Ya know what’s not comforting? Spending all day in the kitch when I have a to-do list a mile long. That’s why my favorite recipes are the ones I can whip up in no time, yet act like I’ve been slaving away over a hot stove. So here it is… my ultimate 10 minute sweet potato.

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First, take your potato and scrub ‘a dub it. These are root veggies, aka they grow in the dirt, aka they’re kind of filthy. Next dry it off and with a sharp knife poke 3 holes in each side of your potato ( this lets it breathe while it’s heating ). Now, place your potato on a paper  towel and microwave it for 5 minutes. Next, flip your potato upside-down and microwave for another 5. Carefully take your potato out of the microwave ( it’s going to be HOT ). Cut your potato in half and remove skin if desired.

The Fashion Bite Katie Roof 10 Minute Sweet Potato Leave Skin On For Boosted Benefits

 

If you prefer your potato sans skin it slips right off. If you’re like me, leave it on. The skin is seriously the best part. Sweet potatoes are packed with calcium, folate, potassium, beta-carotene ( an antioxidant that combats free radicals and is great for your skin ), and vitamins A & C. These nutrients totally thrive in the skin of the potato, so I say leave it on. With a fork, start mashing your potato.

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Now it’s time to add some ghee! The nutrients in the potato are actually said to be more easily absorbed when consumed with a small amount of healthy fat. Adding ghee is perfect for this reason, plus it’s delish. Sprinkle a little pink himalayan salt and cinnamon to taste. Voila! You’ve just made yourself the perfect sweet potato.

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Feeding the whole fam? Not in a crunch for time? Pop your potato( es ) in the oven for an hour instead of using the microwave. Needless to say, I’ll definitely be whipping these bad boys up for Thxgiving.<– Only one week away! Yay!

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O-M-Ghee

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OMG… let’s talk about one of my favorite foods, ghee! You’re probably asking yourself, what the eff is ghee? (Either that or you’ve already hopped on the ghee bandwagon with me). Either way, let me break it down for you.

Ghee is essentially clarified butter. It’s composed of a short chain of fatty acids that is readily metabolized by the body. Ghee has been shown to reduce cholesterol, support brain health, treat constipation ( ya, I said it ), and help with digestion. It also promotes healthy bacteria in the intestine which can aid in weight loss (score!!). It’s packed with antioxidants and helps your body absorb vitamins and minerals from other foods. Oh ya, and also… it’s DELICIOUS!

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You can use ghee in place of butter, olive oil, or basically anything that calls for oils or fats. You’ll find it in the dairy aisle of your local Whole Foods ( if you can’t find it, just ask)! Ghee is a stable fat and can withstand super high temperatures ( meaning you can avoid those nasty free radicals many other oils release when they are heated ). I love sautéing my kale in ghee, adding my favorite garlic pink himalayan salt, pairing it with a chicken breast, and voila… a super easy, super healthy dinner.

P.S. I’m bringing you one of my favorite 10 minute meal makeovers next week featuring the one and only ghee… ( hint hint: it’s PERFECT for Fall ) you won’t want to miss it!