FW: sweet potato leaves

permed at nor.com.au permed at nor.com.au
Tue Aug 29 01:44:21 EST 2056


Sweet potato tips
Nutritional value average per 100gr fresh weight
vitamin A 5580 IU
vitamin B2  0.32mg
Iron Fe 4mg
protein 2.7 g
(from PROSEA Vol.9 Plants Yeilding non-seed Carbohydrates)

Sweet potato tips are quite delicious and a major green veg throughout 
southeast asia.
I use them regularly as they're prolific and always available except 
during our short frost season.

Blanching
It's recommended to blanch the tips - simply pour boiling water over them 
and let stand 1-2 minutes, strain off & rinse with cold water (to prevent 
over-cooking). This leaches out the latex as well as alkaloids associated 
with most dark green vegies with minimum nutrient loss.

Recipe
my favourite Sweet potato tip dish...

blanch tips, rinse with cold water and set aside
In a little veg oil fry spices:
  - finely sliced shallots
  - 1 garlic clove crushed
  - 1 flat tsp minced fresh ginger root (or substitute with half tsp 
dried)
  - 1 rounded tsp grated fresh tumeric root (or substitute with flat tsp 
dried)
  - 1-2 fresh chilli sliced
  - 5cm (2") lemon gras stalk finely sliced
Add a dash of soy sauce & stir through
Add 1 cup coconut cream and 1 cup water - bring to boil
then add blanched sweet potato tips - bring to boil and simmer 1-2 minutes
ready to serve

This is great with boiled cassava roots or rice

Bon appetite
Robyn Francis



Djanbung Gardens Permaculture Education Centre
home to: 
Permaculture Education
ERDA Institute Trust
Nimbin Eco-Village Project Office
Robyn Francis - permaculture designer & educator
PO Box 379, Nimbin NSW 2480 Australia
Ph 02-6689 1755 Fax 02-6689 1225
permed at nor.com.au  www.earthwise.org.au




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