I adapted two recipes from Appetite For Reduction – and made them more to my taste. The Chickpea Gravy (Page 56) I had made before, but I took the base of it and made it into a flour based gravy. I didn’t like the gluten-free texture and wanted something more hearty. Delicious! And for the mashed sweet potatoes (Page 63)I left the sweetener and spices out, a perfect base for a savory gravy. And more so…yams and sweet potatoes are low glycemic versus eating russet potatoes so not a bad bonus!
Sweet Potato and Apple Mashers
- 2-3 lbs sweet potatoes or yams (orange fleshed), about 4, peeled and cut into ½ chunks
- 2 apples (about 1 lb or so, used Fuji), peeled and cut into ½ chunks
- ½ cup water
- 1 Tbsp extra virgin olive oil
- ¼ tsp kosher salt
Heat a large non-stick skillet over medium-low, add everything and cover. Let sweat for 20 minutes, shaking the pan gently every once in a while. Stir and cover back up, let continue to sweat for another 20 minutes (if yours get dry add a bit more water as needed, mine didn’t). Take off the heat when fork tender and mash-up.
- 2 Tbsp extra virgin olive oil
- 1 medium onion, peeled and diced
- 2 Tbsp all-purpose flour
- 3 tsp granulated garlic
- 2 tsp dried thyme
- 1 tsp dried rubbed sage
- ¼ tsp ground black pepper
- 2 cups lower sodium vegetable broth
- 15 ounce can chickpeas (garbanzo beans) rinsed and drained
- 2 Tbsp lower sodium soy sauce
Heat a large saucepan over medium heat, add in the oil and onion, cook until golden and tender. Sprinkle the flour and seasonings on top, whisk in and let cook for a couple of minutes.
Slowly add in the broth, whisking till smooth. Add in the chickpeas and soy sauce.
Use an immersion blender or masher to smooth out, let cook over medium-low heat until thick, whisking often.
Serve over mashers.
Serves about 4.