Saturday, March 23, 2013

Guest Post: Sweet Potato & Bean Fritters

This week, welcome my friend Sam, a health & wellness blogger, who made these amazing sweet potato & bean fritters. She is also currently running an awesome indiegogo campaign to bring whole food nutrition to cancer survivors, so be sure to check it out & pledge if you can!
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You have probably seen this awesome Sweet Potato Veggie Burger recipe by Kathy over at Happy.Healthy.Life pinned all over Pinterest.  I've basically taken that recipe and made a few modifications to that to better fit my preferences. This recipe is crispy on the outside, creamy, sweet & tangy on the inside. The coconut oil really adds to the depth of flavor, something you wouldn't find when using other cooking oils. This recipe makes 6-8 medium-sized fritters.
 
Prep time: 60-65 minutes -- most of the prep time is baking the sweet potato
Cook time: 10 minutes
 
Ingredients   
One (1) can of cannellini white beans or chickpeas, drained & rinsed -- use what you have or prefer 
One (1) large sweet potato, baked & peeled 
Two (2) cloves of garlic, peeled & chopped finely
 
Note:  The beer pictured was ingested while cooking,
not used in the actual recipe. :)
 
Two (2) teaspoons of maple syrup 
Two (2) teaspoons of lemon pepper seasoning -- McCormick is my favorite 
One (1) tablespoon of Panko crumbs OR your favorite flour 
optional: additional seasonings (whatever you have on hand - I've mixed this recipe up and added things like Montreal steak seasoning and cajun spices)   
 
For coating/frying 
Two (2) cups of Panko crumbs  
2-3 tablespoons of coconut oil for pan (may need a bit more or less depending on your pan size)
  
To serve with (optional) 
Salad greens, hummus, savory dip, etc.

Directions 
Preheat oven to 375F degrees.
Poke holes in your sweet potato with a fork, wrap in aluminum foil and bake for 45-55 minutes or until fork tender. 
Let potato cool for 10-15 minutes. Peel & place in large mixing bowl. 
Drain & rinse your beans, add to mixing bowl. Mash beans and potato together with a potato masher.
 
  
Mash-in/incorporate lemon pepper seasoning, diced garlic, maple syrup & one tablespoon of Panko crumbs or flour of your choice. If you are using additional seasonings, incorporate those now. Your mixture will be moist, but firm enough to form a patty.
Heat 2-3 tablespoons of coconut oil in a pan on the stove over medium-high heat.
Spread 2 cups of Panko crumbs on a plate or in a pie dish (the sides on the pie dish will help prevent a mess).  Form patties from the mixture (think medium-sized hamburger patties) and coat thickly by gently flipping/rolling in the Panko crumbs. 
Test oil with a few Panko crumbs, making sure it's warm enough to start frying. When ready, place patty in the pan. Repeat until the pan is filled (my pan fit 4 at a time). Cook until browned on both sides. 
Transfer cooked patties to paper towel to catch excess oil. 
Plate and enjoy. These are delicious as-is, but my favorite way to serve them is over salad greens with a side of extra-garlic hummus and a tiny bit of Tuscan Italian dressing.  I bet these would be great with a savory artichoke dip as well. Add the bun and avocado to revert these back to burgers if that is your style.
 

Tips
Place the cooling potato in a bowl and cover with a towel. Trapping the steam will help the skin release from the potato and make peeling easier.
If you aren't going to eat all of the fritters in one sitting, refrigerate the Panko-covered patties before frying and fry when you are ready to eat them. This way you avoid soggy leftovers.

Sam is a 28-year-old cancer survivor and aspiring culinary nutritionist.  By day she does fundraising research and by night she can be found crafting, cooking or snuggling with her two cats. 
 
Sam recently launched a crowd funding campaign which focuses on getting whole food nutrition resources and information in the hands of cancer survivors.  The campaign can be found at: http://igg.me/at/payitforward.  Her health/wellness blog can be found at: http://healness.wordpress.com