Maria’s Fall Latke Patty

Yam and Sweet Potato varieties may look the same but they actually are NOT from the same family plant. The Yam is 1 seed flowering plant grown primarily in North Africa and Asia with a specialty Nagiamo grown in Korea and Japan. The sweet potato comes from the morning glory family plant and is grown in the US primarily in North Carolina, Louisiana and California.

Both have nutritional values high in fiber and antioxidants!

I experimented using cornmeal, eggplant and egg whites.

I suggest NO cornmeal if you want to keep your calorie count low and also no have so many carbs in your diet . No eggplant adds too much water to recipe …. Use 2 egg whites for every 1 egg.

The bone broth that I love can be found on my website under the tab OFFERINGS/NUTRITION ( you can purchase one box and try it out NO subscription necessary).

INGREDIENTS

3 cups of  shredded sweet potatoes ( use white and yellow flesh for variety)

1 cup shredded organic zucchini

3 eggs beaten

1/3 cup coconut flour ( OR cornmeal)

1/2 teaspoon of garlic powder

1/2 teaspoon of minced garlic

1/2 teaspoon sea salt

1/2 teaspoon black pepper

Organic liquid bone broth OR 1/4 cup of white wine mixed with bone broth powder(a bout ½ of packet or 2 -3 large tablespoons

1/4 cup avocado oil 

1 Large skillet

1 baking sheet lined with parchment paper

DIRECTIONS

1. Mix your shredded ingredients lightly together in a bowl
2. Take paper towels (doubled ) and lay your mixture out onto the paper towels
3. Place two more paper towles and top and with a rolling pin press out the mixture so water is absorbed onto the paper towel …do this at least twice. Lots of water will be released onto the paper towels
4. Return mixture to bowl and add your slightly beat eggs or egg whites with spices to the bowl
5. Mix in the coconut flour
6. Heat your skillet on medium flame with a generous pour of your avocado oil. Add your bone broth mixture…
7. While waiting for skillet to come to a bubble, create your hand patty (about a 2 -3 inch-round)
8. Place your patty on the skillet and let each side crisp ..3 minutes per side
9. Once each side has been heated place onto parchment paper
10. Bake for 8-10 minutes

Your patties should be served warm. However, they may stay refrigerated in airtight glass container for 3-5 days. Warm at 350 for a 5 minutes. Served with guacamole or salsa or light yogurt dressing is yummy!

Calories: 116 per patty contingent on your size

cook | heal | eat | repeat