Tinaye Agere
Chef Rudo Kandiero
AS we bid farewell to the old year and welcome the new, our thoughts turn to fresh starts, renewed resolutions and the joy of sharing delicious meals with loved ones.
The new year is the perfect time to revamp our culinary routines, experiment with new ingredients and indulge in the rich flavours and traditions of the season.
Our New Year’s food guide is packed with mouth-watering ideas to kick off your year in style. For many, the beginning of the year involves prayer and fasting.
During your eating window, it is crucial to focus on nutrient-dense meals to replenish energy stores and support overall health.
Remember, healthy eating should be a lifestyle, not a temporary remedy.
Here are some meal ideas to incorporate into your daily routine:
Pre-fasting meals: Oatmeal with fruits and nuts (combines fibre, healthy fats and complex carbohydrates); grilled chicken or fish with vegetables; legume-based soups and plant-based protein sources.
Breaking fast meals: Water and electrolyte-rich beverages to replenish fluids and electrolytes; dates or fruit juices (natural sugars); nuts and seeds (protein and healthy fats).
Post-fasting meals: Vegetable stir-fries; whole grains; foods rich in healthy fats and omega-3s.
Snacks: Fresh fruits and vegetables; nuts and seeds.
This week, we feature a sweet potato salad recipe for two, requiring approximately one hour of preparation time.
Ingredients
One kilogramme cubed sweet potatoes;
Two tablespoons oil;
Half cup crumbled feta cheese (optional);
Half cup cranberries or raisins;
Quarter cup thinly sliced red onion;
Three tablespoons fresh parsley;
Salt and pepper to taste
Dressing
Three tablespoons oil; two tablespoons apple cider vinegar; one tablespoon honey and Dijon mustard.
Method
- Preheat your oven to 200°C (400°F). Toss the cubed sweet potatoes with olive oil, salt and pepper. Spread them out on a baking sheet and roast for 20-25 minutes, or until they are tender and lightly caramelised.
- In a small bowl, whisk together olive oil, apple cider vinegar, honey and Dijon mustard to create the dressing.
- In a large bowl, combine the roasted sweet potatoes, crumbled feta cheese, raisins or cranberries, chopped red onion and chopped parsley.
- Drizzle the dressing over the salad and gently toss to coat everything evenly.
Serve
Enjoy the sweet potato salad warm or chilled.
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety the HACCP WAY. She can be contacted on 0772748509.
Online Reporter