Sugar-free Cooking: Sweet Potato Puree with Teriyaki Fish
In the mood for home-style cooking, something from the Asian place around the corner, or a piece of cake? Many of the dishes contain sugar. Nutrition expert Hannah Frey has compiled 80 recipes in her cookbook “Sugar-Free Soul Food” that can easily be prepared sugar-free and are true feel-good meals. Maybe as a new challenge in the new year. We have picked a delicious and healthy fish dish for you. Have fun cooking along.
Frustration days, bad weather moods – who doesn't know them? And the cozy feeling on the hips when pizza, pudding, and co. were once again soul comforters. Hidden sugar in comfort food from the supermarket – the feel-good effect can quickly have annoying long-term consequences.
Sugar-free soul food is the smart-slim alternative: waffles and chocolate cakes, rice pudding, burgers, cheese spaetzle, and curry, from sweet soul soothers to hearty fillers for lunch and dinner. Nerve balm simply homemade. So light and healthy that body and soul stay perfectly balanced. The indulgent recipes (including vegetarian dishes) by bestselling author Hannah Frey prove that giving up doesn't mean you have to give up enjoyment. Finally, soul food dishes without sugar.
"Delicious soul food that lifts your mood and makes you happy! Classic soul food often contains a lot of sugar – but it can be done differently!"
Hannah Frey is a health scientist, food blogger, nutrition expert, and cookbook author. In 2013, she started her blog www.projekt-gesund-leben.de and has since regularly called for a joint sugar-free challenge. Through her social media channels, challengers exchange ideas with Hannah. Among others, she has written: Sugar-Free – The 40-Day Challenge, Sugar-Free for Working People, Sugar-Free Express, and Inner Glow.
Sweet Potato Puree with Teriyaki Fish
FOR 2 PEOPLE
PREPARATION: 35 min. MARINATING TIME: at least 2 hrs. PER SERVING approx. 645 kcal, 32gP, 20gF, 93gC
FOR THE TERIYAKI FISH
1 garlic clove, 4 tbsp tamari (soy sauce without added sugar), 2 tbsp cold-pressed sesame oil, 2 pieces cod fillet (125 g each)
FOR THE TOMATOES
250 g cherry tomatoes, 1 garlic clove, 1 tbsp olive oil, salt, pepper
FOR THE SWEET POTATO PUREE
800 g sweet potatoes, 1 tsp freshly grated nutmeg, salt
ALSO
Baking dish (approx. 20 × 30 cm), 2 sprigs flat-leaf parsley, 1 tsp light sesame seeds
1 For the teriyaki fish, peel the garlic and press through a garlic press. In a bowl, mix garlic, tamari, and sesame oil. Meanwhile, rinse the cod pieces under cold water, pat dry with kitchen paper, and cut into eight pieces. Then marinate the fish pieces in the sauce for at least 2 hours.
2 Preheat the oven to 200°C. Wash the tomatoes and place them in a baking dish. Peel and finely chop the garlic. Add garlic and olive oil to the tomatoes and mix. Season tomatoes with salt and pepper and bake in the hot oven (middle) for 25 minutes.
3 Meanwhile, peel the sweet potatoes and cut into small pieces for the puree. Cover the sweet potatoes with water in a pot, bring to a boil, and cook covered over medium heat for about 15 minutes. Drain the sweet potatoes, return to the pot, add 50 ml water, nutmeg, and salt, and mash the potatoes finely.
4 Heat a pan. Fry the cod pieces in it over medium heat for 4–5 minutes together with the marinade, turning occasionally.
5 Wash the parsley and shake dry, pluck off the leaves and chop. Arrange sweet potato puree, tomatoes, and cod on two plates and finally garnish with parsley and sesame.
Hannah Frey
Soul food sugar-free 80 recipes that make you happy
Extent: 176 pages with about 85 photos
Publisher GRÄFE UND UNZER
Price: €22.00 (DE) / €22.90 (AT) / 30.90 SFr (CH) ISBN: 978-3-8338-8423-8