Difference between revisions of "Breakfast & Smoothies & Snacks"

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(→‎Sandwich with crispy tofu, jackfruit and tzatziki)
(→‎Xberry oatmeal)
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Cost: $0.50
 
Cost: $0.50
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{| class="wikitable sortable mw-collapsible mw-collapsed"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 354         (''calories in whole recipe: 354'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|%
 +
| style="background-color:#FFCEB5;"|g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|%
 +
| style="background-color:#FFCEB5;"|g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|%
 +
| style="background-color:#FFCEB5;"|g
 +
|-
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|%
 +
| style="background-color:#B5E6FF;"|g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|%
 +
| style="background-color:#EDCBFF;"|g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|%
 +
| style="background-color:#EDCBFF;"|g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|%
 +
| style="background-color:#FEE1C3; width:55px;"|mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|%
 +
| style="background-color:#FEE1C3; width:55px;"|mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|%
 +
| style="background-color:#FEE1C3;"|μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|%
 +
| style="background-color:#B5FFBB;"|mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:

Revision as of 12:59, 22 September 2020

Smoothies and snacks are a delicious way to get a lot of nutrients with just a few ingredients. Usually, they are quick and easy to make and the necessary ingredients are affordable. Of course, smoothies and snacks are versatile in how they can be prepared, so feel free to add your own (vegan!) ingredients for improved taste or nutrition.

Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.

For other recipes: Index of Recipes

Crunchy&cheesy snack

Difficulty: 0/5

Time: 2 minutes

Servings: 1

Cost: $0.80

Nutrition facts per serving
CALORIES PER SERVING (kcal): 569         (calories in whole recipe: 569)
Proteins 46% 25.8g Protein: lysine 40% 0.8g
Protein: methionine 33% 0.3g
Protein: isoleucine 45% 0.8g
Carbohydrates 18% 24.5g Fibers 36% 13.8g
Net carbs n/a 10.7g
Sugars n/a 3.9g
Fats 69% 45.3g Omega-3 294% 4.7g
Omega-6 48% 8.3g
Saturated fats n/a 6.4g
Vitamin B1 437% 5.2mg Vitamin B2 383% 5.0mg
Vitamin B3 244% 39.1mg Vitamin B5 28% 1.4mg
Vitamin B6 402% 5.2mg Folate 52% 208.7μg
Vitamin A 0% 0.0μg Vitamin C 0% 0.1mg
Vitamin E 24% 3.7mg Vitamin K 0% 0.9μg
Vitamin B12 / / Vitamin D / /
Calcium 10% 100.5mg Copper 62% 0.6mg
Iron 33% 2.7mg Magnesium 55% 220.9mg
Manganese 81% 1.9mg Phosphorus 69% 484.5mg
Potassium 16% 790.3mg Selenium 42% 23.2μg
Zinc 40% 4.5mg Sodium to taste

Ingredients:

  • 1/2 cup unsalted peanuts
  • 2 tbsp flax seeds
  • 1 tbsp nutritional yeast
  • Some salt

Instructions:

  • Put all the ingredients in a small bowl, and mix it all together by gently tossing, so that the yeast, the peanuts, the salt, and the flax seeds spread evenly.

Serving:

Eat with your fingers, or grab a spoon if you don't want to dirty your hands.

Hummus

Difficulty: 0/5

Time: 5 minutes

Servings: dip

Cost: $3.00

Nutrition facts per serving
CALORIES PER SERVING (kcal): 830         (calories in whole recipe: 830)
Proteins 55% 31.0g Protein: lysine 82% 1.6g
Protein: methionine 78% 0.7g
Protein: isoleucine 77% 1.3g
Carbohydrates 59% 77.8g Fibers 60% 23.1g
Net carbs n/a 54.7g
Sugars n/a 13.0g
Fats 76% 49.4g Omega-3 26% 0.4g
Omega-6 118% 20.1g
Saturated fats n/a 6.5g
Vitamin B1 88% 1.1mg Vitamin B2 32% 0.4mg
Vitamin B3 29% 4.8mg Vitamin B5 25% 1.3mg
Vitamin B6 38% 0.5mg Folate 51% 207.4μg
Vitamin A 0% 5.6μg Vitamin C 33% 30.0mg
Vitamin E 6% 1.0mg Vitamin K 6% 8.3μg
Vitamin B12 / / Vitamin D / /
Calcium 46% 460.6mg Copper 212% 1.9mg
Iron 122% 9.8mg Magnesium 35% 143.5mg
Manganese 143% 3.3mg Phosphorus 114% 798.7mg
Potassium 15% 728.5mg Selenium 64% 35.6μg
Zinc 47% 5.3mg Sodium to taste

Ingredients:

  • 1 can unsalted chickpeas
  • 2 cloves garlic
  • 1 1/2 squeezed lemons (more to taste)
  • 1/3 cup tahini
  • Salt to taste
  • Black pepper
  • Water (or olive oil) for thinning the hummus at the end
  • 1 handful fresh parsley OR 1 tbsp dried parsley (optional)
  • 1 tsp cumin (optional)

Instructions:

  • Put all the ingredients in a blender, and blend until smooth.
  • Adjust with miso paste/salt, black pepper, lemon and parsley to modify the taste. Adjust with more water/olive oil to thin the hummus if needed (consistency should be smooth). Blend again after adjustments.

Serving:

Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.

Xberry yogurt with oats

Xberry yogurt with oats (completed).jpg

Difficulty: 0/5

Time: 5 minutes

Servings: 1

Cost: $1.80

Nutrition facts per serving
CALORIES PER SERVING (kcal): 180         (calories in whole recipe: 180)
Proteins 8% 4.9g Protein: lysine 8% 0.2g
Protein: methionine 6% 0.1g
Protein: isoleucine 7% 0.1g
Carbohydrates 29% 37.8g Fibers 25% 9.5g
Net carbs n/a 28.3g
Sugars n/a 24.6g
Fats 4% 2.9g Omega-3 50% 0.8g
Omega-6 4% 0.8g
Saturated fats n/a 0.3g
Vitamin B1 11% 0.1mg Vitamin B2 9% 0.1mg
Vitamin B3 17% 2.7mg Vitamin B5 9% 0.5mg
Vitamin B6 11% 0.2mg Folate 12% 48.9μg
Vitamin A 3% 30.5μg Vitamin C 14% 13.3mg
Vitamin E 15% 2.4mg Vitamin K 31% 37.7μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 91.3mg Copper 34% 0.3mg
Iron 25% 2.0mg Magnesium 15% 63.3mg
Manganese 76% 1.8mg Phosphorus 18% 126.0mg
Potassium 10% 501.9mg Selenium 7% 4.2μg
Zinc 8% 1.0mg Sodium to taste

Ingredients:

  • 1 handful of mixed berries
  • 1 sliced peach
  • 1/2 tsp chia seeds
  • 1/2 tsp flax seeds
  • 4 tsp whole-grain oatmeal flakes, quick oats or toasted (uncooked oats may cause stomach upset and have lower nutrition)
  • 4 tsp unsweetened soy yogurt

Instructions:

  • If toasting the oats, warm a pan on the stove under medium heat, add oats and stir for about two minutes or until they just begin to brown slightly, take out of the pan and set aside to cool while preparing other ingredients
  • Mix all of the ingredients together in a bowl.

Serving:

Pour in your yogurt in a bowl. For added sweetness, sprinkle some date sugar or non-caloric sweetener.

Xberry smoothie

Xberry smoothie (completed).jpeg

Difficulty: 0/5

Time: 5 minutes

Servings: 2

Cost per serving: $1.60 (total cost: $3.20)

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins % g Protein: lysine % g
Protein: methionine % g
Protein: isoleucine % g
Carbohydrates % g Fibers % g
Net carbs n/a g
Sugars n/a g
Fats % g Omega-3 % g
Omega-6 % g
Saturated fats n/a g
Vitamin B1 % mg Vitamin B2 % mg
Vitamin B3 % mg Vitamin B5 % mg
Vitamin B6 % mg Folate % μg
Vitamin A % μg Vitamin C % mg
Vitamin E % mg Vitamin K % μg
Vitamin B12 / / Vitamin D / /
Calcium % mg Copper % mg
Iron % mg Magnesium % mg
Manganese % mg Phosphorus % mg
Potassium % mg Selenium % μg
Zinc % mg Sodium to taste

Ingredients:

  • 1 peeled banana
  • 1/2 peeled orange
  • 1 peeled kiwi (or another preferred medium-sized fruit, like a peach or an apple)
  • 1 1/2 cup of mixed berries (or berry of your choice)
  • 2 tbsp wheatgrass powder (if you do not have wheatgrass powder, you can use any other powder you have that you like, or a cup of kale)
  • 1 1/2 cup water

Instructions:

  • Break the banana in half (for easiness of space), and put it in the blender with the orange, kiwi, berries, wheatgrass powder, and water. Blend until smooth.

Serving:

Pour your smoothie in a glass. For added freshness, top with mint leaves.

Banana berry smoothie

Banana berry smoothie.jpg

Difficulty: 0/5

Time: 5 minutes

Servings: 2

Cost per serving: $0.60 (total cost: $1.20)

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins % g Protein: lysine % g
Protein: methionine % g
Protein: isoleucine % g
Carbohydrates % g Fibers % g
Net carbs n/a g
Sugars n/a g
Fats % g Omega-3 % g
Omega-6 % g
Saturated fats n/a g
Vitamin B1 % mg Vitamin B2 % mg
Vitamin B3 % mg Vitamin B5 % mg
Vitamin B6 % mg Folate % μg
Vitamin A % μg Vitamin C % mg
Vitamin E % mg Vitamin K % μg
Vitamin B12 / / Vitamin D / /
Calcium % mg Copper % mg
Iron % mg Magnesium % mg
Manganese % mg Phosphorus % mg
Potassium % mg Selenium % μg
Zinc % mg Sodium to taste

Ingredients:

  • 1 cup orange juice (calcium fortified)
  • 2 ripe medium/large bananas
  • 1/2 cup mixed frozen berries
  • 2 tbsp flax seeds
  • 1 tsp amla powder (optional)

Instructions:

  • Put the flax seeds and the amla powder (optional) in the blender, and pulse to grind them.
  • Break the bananas in half (for easiness of space) and put them in the blender, adding the orange juice and the berries. Blend until smooth.

Red bell-pepper creamy dip

Difficulty: 0/5

Time: 20 minutes (or 5 minutes with a store-bought already roasted bell-pepper)

Servings: dip

Cost: $3.40

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins % g Protein: lysine % g
Protein: methionine % g
Protein: isoleucine % g
Carbohydrates % g Fibers % g
Net carbs n/a g
Sugars n/a g
Fats % g Omega-3 % g
Omega-6 % g
Saturated fats n/a g
Vitamin B1 % mg Vitamin B2 % mg
Vitamin B3 % mg Vitamin B5 % mg
Vitamin B6 % mg Folate % μg
Vitamin A % μg Vitamin C % mg
Vitamin E % mg Vitamin K % μg
Vitamin B12 / / Vitamin D / /
Calcium % mg Copper % mg
Iron % mg Magnesium % mg
Manganese % mg Phosphorus % mg
Potassium % mg Selenium % μg
Zinc % mg Sodium to taste

Ingredients:

  • 2 cans unsalted chickpeas
  • 1 medium sized bell-pepper
  • 2 cloves garlic
  • 1 1/2 squeezed lemons (more to taste)
  • 2 tsp paprika
  • Salt to taste
  • Black pepper
  • Water (or olive oil) for thinning the dip at the end
  • 1 tsp cumin (optional)

Instructions:

  • Roast the bell-pepper in the oven, for roughly 15 minutes--or until the bell-pepper is darkening in color and becoming softer (you can skip this step if your bell-pepper is already roasted).
  • Cut the bell-pepper in pieces (for easiness of space). Put all the ingredients in a blender, and blend until smooth.
  • Adjust with salt, black pepper, and lemon to modify the taste. Adjust with more water/olive oil to thin the dip if needed (consistency should be smooth). Blend again after adjustments.

Serving:

Serve as a side dip in a plate. Good dipping options are slices of whole wheat bread, carrots, celery sticks, and other crunchy vegetables.

Sandwich with crispy tofu, jackfruit and tzatziki

Sandwich with crispy tofu, jackfruit and tzatziki sauce.jpg

Difficulty: 1/5

Time: 15 minutes (or 5 minutes if the tofu is already crispy and the tzatziki is already made)

Servings: 1

Cost: $0.80

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins % g Protein: lysine % g
Protein: methionine % g
Protein: isoleucine % g
Carbohydrates % g Fibers % g
Net carbs n/a g
Sugars n/a g
Fats % g Omega-3 % g
Omega-6 % g
Saturated fats n/a g
Vitamin B1 % mg Vitamin B2 % mg
Vitamin B3 % mg Vitamin B5 % mg
Vitamin B6 % mg Folate % μg
Vitamin A % μg Vitamin C % mg
Vitamin E % mg Vitamin K % μg
Vitamin B12 / / Vitamin D / /
Calcium % mg Copper % mg
Iron % mg Magnesium % mg
Manganese % mg Phosphorus % mg
Potassium % mg Selenium % μg
Zinc % mg Sodium to taste

Ingredients:

  • 2 slices whole wheat bread
  • 3 tbsp tzatziki
  • 2 thinly sliced cherry tomatoes
  • 2 slices tofu
  • 1 leaf chicory
  • 4 thin slices cucumber
  • 1 tsp lemon juice
  • 2 pieces shredded jackfruit

Instructions:

  • Place the tofu in the oven to turn brown and crispy, and prepare the tzatziki.
  • On 1 slice of bread, pile up all the ingredients, starting in order with the cucumber slices, then the tzatziki, the lemon juice, the cherry tomato slices, the jackfruit, the chicory, and top with the tofu slices (the picture won't show them in this order, but it's the best way to not make a crumbly and messy sandwich).
  • Place the second slice of bread on top, and press to shrink the volume.

Xberry oatmeal

Difficulty: 1/5

Time: 15 minutes

Servings: 1

Cost: $0.50

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 354)
Proteins % g Protein: lysine % g
Protein: methionine % g
Protein: isoleucine % g
Carbohydrates % g Fibers % g
Net carbs n/a g
Sugars n/a g
Fats % g Omega-3 % g
Omega-6 % g
Saturated fats n/a g
Vitamin B1 % mg Vitamin B2 % mg
Vitamin B3 % mg Vitamin B5 % mg
Vitamin B6 % mg Folate % μg
Vitamin A % μg Vitamin C % mg
Vitamin E % mg Vitamin K % μg
Vitamin B12 / / Vitamin D / /
Calcium % mg Copper % mg
Iron % mg Magnesium % mg
Manganese % mg Phosphorus % mg
Potassium % mg Selenium % μg
Zinc % mg Sodium to taste

Ingredients:

  • 2 cups water
  • 1 cup whole-grain oatmeal flakes
  • 1/2 cup mixed berries (or berry of your choice)

Instructions:

  • In a pot, add your berries and water. Bring your water to a rolling boil.
  • Lower your heat and stir in your oatmeal flakes. Let the mixture simmer until most of the water has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot.

Serving:

Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits.

Pancakes

Pancakes.jpg

Difficulty: 1/5

Time: 30 minutes

Servings: 3 (2 pancakes per serving, 6 pancakes total)

Cost per serving: $1.55 (total cost: $4.65)

Ingredients:

DRY

  • 2 1/2 cups sifted whole-wheat flour
  • 1/2 cup date sugar
  • 2 1/2 tbsp baking powder
  • 1/2 tsp salt

WET

  • 2 cups soy milk (OR any plant-based milk)
  • 1/3 cup soy yogurt
  • 1 tsp vanilla extract (optional)

Instructions:

  • Pre-heat oven to 200°C.
  • In a large bowl, place all of the dry ingredients and stir until the ingredients are evenly distributed.
  • In a small bowl, whisk together the wet ingredients.
  • Slowly whisk in the wet ingredients into the dry ingredients until you have a consistent batter. Do not over-whisk. Set aside.
  • Create rings using parchment paper on a baking sheet. These will serve as molds for the pancake batter. Note that if not using an oven, you can skip this step and heat up a non-stick skillet.
  • Pour a ladle of batter into a baking sheet lined with paper (or into a skillet if not using an oven) and cook all the way through. Repeat until there is no more batter.

Serving:

On a plate, stack some pancakes. Top with a slice of vegan butter or maple syrup. Drizzle chocolate sauce or a berry coulis, top with fresh mint, and sprinkle date sugar on the plate.

Fries not-fried

Fries not-fried.jpg

Difficulty: 1/5

Time: 1 hour 45 minutes

Servings: 1 big one

Cost: $1.20

Ingredients:

  • 5 medium-sized potatoes with peel (or 2-3 sweet potatoes with peel)
  • 1 tsp salt
  • 2 tsp garlic powder
  • 2 tsp paprika
  • Cayenne powder (optional)
  • Black pepper (optional)

Instructions:

  • Pre-heat the oven to 200°C.
  • Wash the potatoes, and cut them in stick shapes, roughly 0.8-1cm wide, 0.8-1cm deep, and as long as the potato itself. Try to cut them in similar dimensions--they will cook differently from each other if they're too different.
  • In a large bowl, put the potato sticks with the salt, the garlic powder, the paprika, and the cayenne powder (optional, and according to how spicy you want it) on top.
  • Mix the potatoes with your bare hands until evenly coated--alternatively, if you don't want to get your hands dirty, put all the ingredients in a bag and shake repeatedly until evenly coated.
  • Line parchment paper on a baking tray and place the potato sticks evenly on top, trying to not have them overlap too much.
  • Place the tray in the oven. Leave the potato sticks baking for 1.5 hours, flipping midway through.
  • Serve in a plate, and toss them again with some black pepper (optional) and some more salt (optional) to taste.

Serving:

Serve with dip of your choice on the side. Sprinkle some oregano on top for added flavor.

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