Sweet potatoes loaded with my Savoury Minced Beef mixture are the perfect healthy weekday dinner. This is my version of a Sloppy Joe recipe but on sweet potato instead of bread. When I was a kid my mum made something similar to Sloppy Joe but called it Savoury Mince, hence my recipe name. The leftover minced beef mixture is also delicious on top of gluten-free/paleo toast for breakfast. Sweet potatoes are high in Vitamins E, C, and B6. Plus, they have a lot of potassium and iron, making for a really balanced and fulfilling meal.
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Preheat the oven to 200c. Pierce each sweet potato several times using a fork. Place on a lined baking pan and bake until tender (approximately 45 minutes). You can also cook your potatoes in a shorter time by using an air-fryer.
Meanwhile, heat a large saucepan on medium-high. Add the ghee, onion, carrot and celery to the pan and cook stirring for approximately 4 - 5 minutes.
Add the garlic, mustard and smoked paprika to the vegetables and stir together for 30 seconds then push the vegetable/spice mixture to the side of the pan. Add the minced beef to the pan and cook, breaking up the meat using a spatula or the back of a spoon until the meat has changed colour.
Stir the meat and vegetables together then add the tomato paste, coconut aminos, salt and pepper, and combine well. Cook for a few minutes to slightly reduce the liquid.
Remove the sweet potatoes from the oven or air-fryer and let cool slightly. Cut the potatoes three-quarters through lengthways and place them on individual plates. Use a spoon to scrape out some potato flesh from the centre of each half (only scoop out about 1cm in depth, don't go too close to the edges) and mash it into the savoury meat mixture.
Spoon the savoury minced beef mixture over the baked sweet potato and sprinkle with spring onion green tops or parsley.
Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.
Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.
In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.
This crunchy orange root vegetable is rich in beta-carotene, which is converted into vitamin A in the liver. They are good for the eyes and improve night vision. You get vitamin A and a host of other powerful health benefits from carrots, including cancer prevention, helps prevent infections and heart disease, protects teeth and gums and promotes healthier skin.
Both celery stalks and leaves can be used, whole stalks are eaten raw in salads or cooked to give flavour in stews and soups. Raw stalks with the leaves are excellent in your morning smoothie and give you a good dose of vitamin K, B and A, folate, riboflavin and more, plus celery contains several minerals.
Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).
Mustard is a condiment made from various varieties of seeds from the mustard plants (white or yellow mustard, brown or Indian mustard and black mustard). The seeds are ground to make different kinds of mustard. Dijon mustard is made when ground into a paste with added ingredients like water, salt, lemon juice and flavours and spices. It is a much milder mustard and is excellent to add to sauces and dressing.
Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).
Beef mince is ground down beef steak, it can make a meal very economical and is so versatile. It is used in many recipes including, hamburger patties, cottage pie, chili, meatloaf, bolognese and meatballs. Purchase organic and grass fed beef mince if possible. An excellent source of protein.
Tomato paste is a thick paste that is made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. Purchase an organic brand with no sugar or additives - 100% tomatoes, and it's best to choose a brand in glass.
An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.
Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.