A delicious crispy alternative to toast these sweet potato fritters will keep you going for hours when teamed with eggs, avocado and asparagus. They make a great lazy weekend breakfast or a quick and easy dinner meal for you and the family. Plus getting you and the kids’ vegetables into breakfast helps to spread vegetable intake across the course of the day.
Dietary Suitability
Food As Medicine
✓ Sweet Potato
Sweet potatoes, of the orange variety, are versatile sweet root vegetables and they nutritious too thanks to being rich in the antioxidant beta-carotene that is converted to vitamin A (1). They are also a decent source of vitamin C, fibre, potassium, most B vitamins, iron, calcium and selenium.
Sweet potato can be used as a great carbohydrate alternative to wheat and rice with it’s higher amounts of beta-carotene and vitamin C.
While sweet potato is a good food source to enjoy as part of a healthy balanced diet, you don’t want to get too heavy handed on the serving sizes. Sweet potatoes can have a high glycemic load and glycemic index meaning they can have a more dramatic impact on blood sugar levels if not eaten as part of a macronutrient balanced meal. This means you want to eat them with some protein and fats, like some eggs and avocado in this recipe.
✓ Asparagus
Asparagus is a vegetable low in kilojoules/calories but is high in some pretty notable phytochemicals, rutin and glutathione, that may be beneficial for health. Rutin has been shown to have neuroprotective, cardioprotective and antioxidant activities. It may also help with preventing and treating inflammatory bowel disease (2, 3).
Glutathione is an antioxidant that helps to protect us from cellular damage – or helps to slow down the ageing process. Getting adequate glutathione is important as glutathione deficiency often accompanies increased oxidative stress and disease development (2).
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