This recipe is the result of the final project for my cooking lab! The goal was to create a recipe where you substituted out the salt for something else, like spices or a salt substitute. We all need some amount of salt in our diets for our bodies to function properly (without sodium your nerves can’t fire, your heart can’t beat, and your cells can’t create new energy!), but a lot of foods served in restaurants or pre-packaged are overloaded with low-quality salt. Being able to find an alternative in your home cooking can help to balance out the effects of eating outside of the house. Finding replacements for salt can be even more important for those with certain medical conditions like hypertension. The recipe below uses curry powder and a salt substitute called gomasio. If you are going to be using salt instead, I recommend picking up a higher quality, less processed version than the typical iodized salt. The generic salt sold in large quantities in the supermarket is appealing because it is cheap and will last a long time. The down side is that it has added chemicals to make it free-flowing, and has been completely stripped of the minerals found in natural sea salts, like calcium, magnesium and potassium.
As a part of this week’s assignment, I made my own curry powder using 2 teaspoons coriander, 1 teaspoon cumin and turmeric, ½ teaspoon cayenne pepper, ¼ teaspoon black pepper and cardamom, and ⅛ teaspoon cinnamon and ginger. I based this combination off of a few recipes I found online, since this was my first attempt making it! You can try making your own version, or pick up a pre-made mixture at the store. I also made a salt-substitute called gomasio using raw sesame seeds and a touch of Himalayan pink salt. If you have some sesame seeds sitting around, this is a very easy recipe to make, and adds a nice crunch to dishes. Once made, it will stay fresh for 6-8 weeks in the fridge. To make a small batch of gomasio, take 1/2 cup of raw sesame seeds and toast them in a saute pan over medium heat until lightly browned, about 10 minutes. Be careful not to burn them, since that will not be a good taste! Transfer the toasted seeds to either a food processor or use a mortar and pestle to grind the seeds up. You can leave some intact to add texture. Add a small amount of salt (a little less then 1 teaspoon should be plenty) and use as needed!
Now on to the recipe! We have roasted sweet potatoes, snap peas (you can easily substitute another vegetable here, like asparagus, green beans, snow peas or brussel sprouts), and eggs. I also made an easy tea using fresh mint and lemon peel. Enjoy!
|2 medium organic sweet potatoes||1 organic lemon||½ teaspoon cumin|
|2 cups snap peas, stems trimmed||2 eggs||Gomasio, or salt, to taste|
|1 green onion chopped, white/green parts separate||½ avocado, sliced||For tea:|
|1 large clove garlic, minced||½ cup parsley leaves||Mint (handful of leaves)|
|1 ½ tablespoon olive oil||2 teaspoons curry powder||Honey|
- Preheat oven to 375℉.
- Scrub sweet potato, peel, and cut into ½ inch cubes. Drizzle with 1 tablespoon olive oil and 2 teaspoons curry powder in medium mixing bowl and combine.
- Place sweet potatoes on baking sheet lined with parchment paper. Cook for 25-35 minutes, until easily pierced with a fork.
- Fill 4 quart pot halfway with lightly salted water and bring to a boil.
- Pour snap peas into boiling water and blanch for 3 minutes, until bright green. Remove and transfer to ice bath immediately to stop the cooking.
- Heat ½ tablespoon olive oil in non-stick pan. Cook white portion of onion for 2-3 minutes. Add garlic and cook 1 additional minute. Add in drained, cooled snap peas and heat until warm. Remove from heat onto serving plate.
- Top snap peas with squeeze of lemon juice, 1/4 teaspoon lemon zest, green part of onion, minced parsley, and gomasio (to taste) before serving. ***squeeze the rest of your lemon and place juice in fridge for future use. Save the peel for tea***
- To make tea, bring 4 cups of water to a boil. Add in a handful (or two) of mint leaves and the peel from whole lemon. Boil for five minutes. Strain and keep warm until serving. Add honey as needed.
- Right before meal is ready to eat, re-heat non-stick skillet over medium-low heat. Cook eggs to preference (sunny side-up, over easy/medium/hard, scrambled).
- Roll one edge of avocado slice in cumin to lightly dust.
- Arrange snap peas over sweet potatoes, and top with egg and avocado. Voila!