GOOD VIBES HUNTRESS

aneb prošlapu si svou vlastní cestu

SWEET POTATO FRITTERS

Category: AIP + egg yolks

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Following the Autoimmune Protocol (AIP) makes many things easier. The majority of your meals will consist of a simple (but diverse!) combination of quality meat or fish and veggies. The meat can be pan-seared, oven-baked, or stewed (in a slow cooker, perhaps), with some salt and your favourite herbs (and possibly a slice of lemon, or olives, and of course, as much vegetables as you can eat). Then you have warm veggies on the side, and a fresh green salad of some sort. It can’t get any easier. And that’s why I hardly post any main course recipes.

 

These sweet potato fritters can be used for special occasions or at times when you feel like having something really junk-food-like (they’re not unhealthy, we’re just using them to confuse our pleasure centre in the brain!). There are two differences from the classical (Czech) potato fritters recipe: they’re made with sweet potatoes instead of regular ones (I’ll explain the whys below), and we don’t add regular flour but arrowroot (which has no negative effect on our body).

 

Why do I avoid potatoes (and tomatoes, peppers, aubergine, and Cayenne pepper)? These are nightshades (just as tobacco or belladonna), a family of vegetables that more often than not cause food intolerance. What’s more, if you happen to have an autoimmune disease, they may cause you more harm than gluten!

 

Nightshades are problematic because of three substances: lectins, saponins, and capsaicin. Lectins are sugar-binding proteins that can be found in all plants. The problem is that not all lectins are harmless. Some (e.g. those in nightshades) are very good at resisting being digested and at disrupting the regular functioning of gut cells. Saponins also prevent the correct functioning of the gut. They have so called adjuvant qualities which cause porosity in cell membranes (yes, the famous leaky gut). Capsaicin is a substance with many positive effects. Unfortunately, it is also an irritant which can give issues to sensitive people.

An interesting fact:

Adjuvants from tomatoes are used in vaccines.

They make sure that an immune reaction is triggered and the body creates antibodies.

In addition to all that, there are studies showing that excess consumption of potatoes leads to inflammation. And if all that wasn’t enough, one more fact: Did you know that one larger potato contains the same amount of sugar as four cups of carrots? [1]

 

If you’d like to do some more reading on nightshades and why they are excluded from the AIP, have a look at Sarah Ballantyne’s article. [2]

 

Fortunately, sweet potatoes have nothing to do with the harmful nightshades. They belong to a different family (Convolvulaceae) and don’t cause us any harm. However, I need to point out that they are very starchy (starch is a complex carb), so if you’re watching your weight and avoiding sugar (it’s been long established that it’s sugar, not fat, that cause obesity and cardiovascular diseases), you need to be careful with their consumption. On the other hand, if you’re like me and look for every opportunity to put on weight, feel free to make these fritters several times a week.

A warning on egg yolks: Eggs are excluded in the first, elimination, phase of the AIP. They are a common allergen (and egg whites cause issue due to the enzyme called lysozyme which disrupts the cell membrane). [3] In the reintroduction phase, when we find out what our food sensitivities are, we reintroduce egg yolks first because the likelihood of a negative reaction is lower.

 

And one more word of caution: If you do not buy organic eggs, they can cause issues due to the fact that the chickens are fed soy, which later leaves residues in the eggs. If you do experience an adverse reaction, it’s worth experimenting with different egg sources. Find high quality ones!

[1] JJ Virgin. The Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up to 10 Pounds in Just 2 Weeks. Headline Publishing Book. 2014

[2] http://www.thepaleomom.com/2012/08/the-whys-behind-autoimmune-protocol.html

[3] http://www.thepaleomom.com/2012/06/whys-behind-autoimmune-protocol-eggs.html

SWEET POTATO FACTS

Macro*:

Fibre - 12%

Carbohydrate - 7%

Calories - 4%

Minerals*:

Mn - 13%

K - 10%

Cu - 8%

Mg - 6%

Vitamins*:

Vitamin A - 284%

Vitamin B6 - 10%

Pantothenic acid - 8%

Thiamin - 5%

 

- aids in digestion

- helps gain weight

- boosts immune system

- helps maintain water balance in body

- effective in curing stomach ulcers and

  inflammation

- provides relief from arthritis and bronchitis

- beneficial in curing different types of cancer

 

-

Good Vibes Huntress

*Recommended daily value per 100g.

Sweet potato fritters

(AIP + egg yolks)

Ingredients:

1 large sweet potato

4 egg yolks

1 1/2 tsp arrowroot

salt, herbs

olive oil for frying

(other veggies)

Instructions:

1. Mix egg yolks, arrowroot and salt.

 

2. Shred sweet potato (you can use the shredding blade in your food processor). If using some other vegetables, too, shred or chop it.

 

3. Chop herbs.

 

4. Mix everything together and set aside for 10 minutes.

 

5. Use the mixture to form small fritters on a pan. Fry in olive oil .

More tips:

Use these fritters as an opportunity to add more vegetables in your diet. You can add parsnip, carrots, courgette, celery stalks, etc.

 

As usual, feel free to use either fresh or dried herbs.

 

You can use any AIP-compliant oil (olive, coconut, avocado) or if you have reintroduced nuts, choose a different one (e.g. macadamia).

 

If you decide to give it a go with no yolks at all, try boiling the potatoes first. Or try adding a mixture of arrowroot and gelatin in water.

Enjoy!

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