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August 22, 2019

Banting Bliss – Sweet Potato Cottage Pie

Posted on May 27, 2014 by in beef

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banting

Banting, oh my word, everywhere around me I spot the “banters”! Banting is the new dieting, like hipster is the new mainstream and pop-up is the new restaurant…… I like it a lot!


Banting was started by  William Banting, a formerly obese English undertaker  who lost a substantial amount of weight by cutting back on refined, easy to digest carbohydrates. He again learned this way of eating from a physician by the name of Dr. William Harvey. In short “banting is to limit your carbohydrate intake and make sure they are good carbs and increase your fat intake. So it is absolutely ok, to fry those eggs in butter, yum!

banting

Which brings me to the humble sweet potato. Sweet Potato, they say is a better option in terms of  glycemic load. The two types of potato contain similar amounts of carbohydrates, but sweet potatoes contain more fiber than white potatoes. So for those of you who thought sweet potato is a better option when it comes to banting recipes, watch out. If you are trying to loose weight, use it sparingly! So it is a case of you say potato and I say potatho, I think the secret lies in the cooking methods. Maybe the myth regarding the health aspects of a potato started with all the so-called unhealthy snacks like chips, spud skins and buttery mashed potatoes being made with white potatoes, who knows!

We are following the LCHF way of eating and get it right 95% of the time. Seeing that I am the only one who really has to lose weight in my family, I do use sweet potato in  my meal planning. I make this delicious Sweet Potato and Biltong soup and it is a perfect filler when the children come home from school in the afternoon! My children prefer sweet potato chips to potato chips and a sweet potato gratin to a potato bake.

I made this cottage pie and topped it with creamy sweet potato mash and the family absolutely loved it!

banting

Sweet Potato Cottage Pie

serves 6

Ingredients

1 kg lean beef mince
30 ml  flour
salt/pepper
30 ml whole dry coriander – dry-fried and pounded in the pestle and mortar
30 ml olive oil
1 large onion finely chopped
1 stick celery finely chopped
2 cloves garlic – finely chopped
2 sprigs fresh rosemary
50 g tomato paste
15 ml Worcestershire sauce
250ml vegetable or beef stock

2 bay leaves – it add such flavor to any savory dish!

For the mashed sweet potatoes

1 kg sweet potatoes – peeled and cut in chunks
125 ml sour cream
freshly grated nutmeg

Method

Pre-heat oven to 180 C. Heat a heavy based pot and add the olive oil. Add the minced meat and  stir until the meat has browned somewhat. Add all the other ingredients and cook the mince for about 10 minutes or until the stock has reduced and the meat has formed a thickish gravy. Transfer the meat to an oven proof dish. Taste and adjust seasoning.

Meanwhile, peel the sweet potatoes, boil them in salted water until cooked  and then drain well.  Mash the potatoes with a potato masher and add the sour cream. Spoon the sweet potato mixture  on the meat , making patterns with your fork.
Bake in a moderate oven for about 30 minutes until the potato topping has browned. Serve with your choice of vegetables or salad.

For more information on banting, you can read here:

http://www.food24.com/News-and-Guides/Features/Low-carbohydrate-diet-and-what-is-banting-20140117

For more information about Paleo living, you can visit here:

www.paleoliving.co.za

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5 Responses to “Banting Bliss – Sweet Potato Cottage Pie”

  1. Anina @ Aninas-Recipes 27 May 2014 at 4:42 pm #

    OMG, I love this recipe! I am finding that Sweet Potato is the BEST veg to have when banting and you feel a little craving for carbs kicking in… and these look beautiful!

  2. Conny ponte 29 May 2014 at 5:50 pm #

    Can’t wait to try this out. looks so yummy

  3. Sary 27 January 2016 at 1:52 pm #

    What flour do you use to thicken your mince? Recipe looks amazing.

    • nerinatimm 1 February 2016 at 9:39 pm #

      I cook the mince until it is dry, I do not thicken with flour for banting recipes.


Trackbacks/Pingbacks

  1. Tuna Sweet Potato Bakes - Banting beauties - My Easy Cooking - March 31, 2017

    […] The Tuna Sweet Potato Bakes are not carb-free, not by a long shot. Sweet potatoes are on the orange list for ingredients for those who are banting. So, as I understand it, it can be eaten in moderation for those who do not have loads of weight to lose. You can read a little more about sweet potato and banting here! […]

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