As we’re still settling into the New Year and making our resolutions to live healthier and eat cleaner, there are so many things we can do to start forming better habits so we lead better, higher-quality lives. We could start with getting sufficient sleep, because that’s when our bodies start healing and recuperating. We could also then begin our day right by drinking a tall glass of plain water when we first wake up to hydrate our bodies after a long night’s sleep.
And most importantly, something that I’d like to place a lot of emphasis on this year is to reduce our consumption of processed foods, and start eating real foods instead. Real foods being foods that are fresh from the markets or the farms, that traditionally do not come in boxes or fancy packages, and that have not undergone any industrial modifications before it reaches our hands.
Living a healthier, more nourished life often involves more effort and choice on our part – while it may be tempting to snack at a fast food chain or eat microwave pizza in order to save time, we often don’t know what ingredients really go into the foods we’re eating.
Simply said, one of the best ways to ensure that we’re eating healthy, real foods is to get into the kitchen and cook our meals ourselves. This way, we know exactly what vegetables, meat and condiments go into the food that we put in our mouths, and indirectly, our bodies.
While it may seem bothersome to cook your own meals and opt for healthier choices, I’m of the belief that good food doesn’t have to be difficult to cook nor expensive to come by.
Today’s recipe is for sweet potato chicken patties.
You start off with chopping spring onions, mincing garlic, and dicing peeled sweet potatoes. In a food processor, grind chicken breasts until minced, or if you don’t own a food processor, manually chop the chicken breasts into very small pieces, as small as you possibly can.
In a large bowl, combine the spring onions, sweet potatoes, minced garlic and ground chicken, together with salt, mustard, dried thyme and seasoning for meat, and mix it all together, and then letting the mixture chill in the refrigerator for half an hour. I strongly suggest serving these patties with a side of sweet potato fries, which you can start cooking as the patty mixture is chilling. These are really simple to make – peel and cut sweet potatoes into thin slices, toss them with some oil, salt and pepper, and then roast them in the oven until crispy.
While the sweet potato fries are roasting, scoop even portions of the chilled patty mixture, flatten the mixture into patties, and then fry them in a little oil in a non-stick pan, just until golden brown on the bottom, then flip over and cook until the other side is also golden brown. Serve the patties on a slice of lettuce along with the roasted sweet potato fries and enjoy a real food meal!
A delicious dish that proves good food doesn’t have to be difficult to cook nor expensive to come by.
- 2 spring onions, finely chopped
- 1 small sweet potato, peeled and cut into tiny cubes
- 500g of chicken breasts, ground or chopped into very small pieces
- 1/2 teaspoon of salt
- 1 garlic clove, minced
- 1 teaspoon of mustard
- 1 teaspoon of dried thyme
- 1 teaspoon of meat seasoning
- 1 egg
- 2 tablespoons of all-purpose flour (0r almond flour, coconut flour etc)
- 4 medium sweet potatoes (optional as a side)
- 4 - 6 lettuce leaves (for garnish)
- Finely chop the spring onions, peel sweet potatoes and cut into tiny cubes, mince garlic
- Grind chicken breasts in a food processor or use a knife to chop into very small pieces
- In a large mixing bowl, combine chopped spring onions, cubed sweet potatoes, ground chicken, minced garlic, salt, mustard, dried thyme, meat seasoning, egg and flour, and mix well until ingredients are evenly distributed
- Let mixture chill for at least 30 minutes
- Meanwhile, peel and cut sweet potatoes into thin slices, mix with some oil, salt and pepper, and roast in oven at 350 deg Fahrenheit (180 deg Cel) until crispy
- After chicken mixture has chilled, use an ice cream spoon to scoop out even portions and fry with a little oil in a non-stick pan, then flatten down into the shape of patties
- Cook patties until golden brown, about 5 - 6 minutes, then flip to the other side until golden and cooked through
- Serve on lettuce leaves with a side of roasted sweet potato fries