The sweet potato has been a significant source of nutrition for over 8,000 years and is now being seen as an incredibly underappreciated yet nutritious food. Want to cook with sweet potatoes, but don’t have the time or inclination to cook ‘em? Sweet potato flour to the rescue! Sweet potato flour is incredibly versatile and can be used for baked goods such as breads, cookies, muffins, pancakes, crepes, cakes and doughnuts. It can also be used in soups, as a thickener for sauces and gravies, and in breading. It’s gluten free, and ours is from heirloom Peruvian sweet potatoes — delicate and delicious.
It is high in fiber, vitamin A, iron, and calcium. Despite the name “sweet,” studies have shown that it actually helps stabilize blood sugar levels. The roots are most frequently boiled, fried, or baked. They can also be dried and processed to make starch and flour. Sweet potato flour holds moisture well, brings a richness of flavor, and adds a slight sweetness to any baked good. Want to cook with sweet potatoes, but don’t have the time or inclination to cook ‘em? Sweet potato flour to the rescue!
This sweet potato flour comes from Topara Organica, who organically cultivates and processes many indigenous heirloom crops. They have made it their mission to cultivate and produce products that represent the rich culinary traditions of Peru while restoring their land and strengthening their local community. Topara is a leader in their community and throughout Peru in organic cultivation. To this day, they have the only certified organic nursery in the country. They work closely with neighboring farms to spread the practice of organic agriculture.
Sweet potato flour is incredibly versatile and can be used for baked goods, such as breads, cookies, muffins, pancakes and crepes, cakes, and doughnuts. It can also be used in soups, as a thickener for sauces and gravies, and in breading for fish. It is a raw flour and does not require cooking before use. Sweet potato flour is great at holding moisture in baked goods, and imparts a slight sweetness.
Here's a great pancake recipe. Tender and fluffy, you’ll never know they’re paleo. A batch of these will curb any nostalgic carb cravings you might have.
2 large eggs, room temperature. Pastured is best. If you can’t get local eggs, Vital Farms eggs (available at Whole Foods) are great.
1/2 cup milk (use whatever you fancy. Raw grass-fed cow’s, coconut, or almond are all great. Full-fat, organic and unsweetened, please.)
1 teaspoon vanilla extract, or ¼ teaspoon vanilla powder
Sweetener to taste. 1/2 tablespoon honey works well.
1/4 cup + two heaping tbsp sweet potato flour
1/4 teaspoon salt (RealSalt is best)
1/2 teaspoon baking soda
Coconut oil for frying (Nutiva is best)
Preheat pan or griddle over medium-low heat. Beat eggs until frothy, around two minutes. Mix in milk, sweetener, and vanilla extract (if using vanilla powder, mix that into dry ingredients below.)
In a separate bowl, whisk together dry ingredients — sweet potato flour, salt, and baking soda (and vanilla powder, if using). Stir wet mixture into dry until everything is incorporated, but do not overbeat.
Grease pan with coconut oil. Spoon a few tablespoons of batter into pan for each pancake. The pancakes should be small — 3-4 inches in diameter. Do not attempt to make them too big, or you’ll never get them flipped without falling apart. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes. Be very very careful while flipping these — they’re a lot more fragile than regular pancakes. If it seems like they’re coming apart, they’re not ready to flip yet. If they're browning too fast, turn down the heat.
Slather them with salted pastured butter (or coconut oil, or ghee). If you want to go crazy, add a little maple syrup, honey, or fruit. Mmmmmmm! Makes enough for one hungry person. Double or triple as appropriate.