Probiotic Chutney To Stir Fry: Nourish Your Gut 2 Ways With Sweet Potatoes
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Sweet Potato Stir Fry - Nourish Your Gut Microbiome
Ingredients
- 500 gm sweet potato large
- 100 gm sprouts steamed
- 1 tbsp cold pressed coconut oil
- Pinch of asafoetida/hing
- 1 tbsp soaked split chickpea lentils/chana dal
- ½ tbsp split black lentils/urad dal
- ½ tsp mustard seeds
- ½ tsp sesame seeds
- A few curry leaves
- 1 bird's eye chili
- ½ tsp salt
- 4 tbsp grated coconut
- Microgreens to garnish
Instructions
- Boil the sweet potato and steam the sprouts. Set them aside.
- Cut the sweet potato into bite-sized cubes.
- In a pan, heat the oil. Add sesame seeds, chana dal, urad dal, and mustard seeds.
- Once the chana and urad dal turn golden and the mustard seeds splutter, add the curry leaves and bird chili.
- Add the boiled sweet potato and steamed sprouts. Adjust salt as per taste.
- Cook on a low flame for 4 to 5 minutes. Turn off the heat.
- Garnish with grated coconut and microgreens.
Notes
- Anthocyanin-rich sweet potato helps improve brain health by reducing inflammation.
- The tuber is also a rich source of vitamins A, C, B5, and B7.
- The fiber and antioxidants help repopulate your good gut bacteria and boost your overall digestive health.
- We can replace the sweet potato with pumpkin, yam, or winter squash.
Nutrition
Sweet Potato Probiotic Chutney
Ingredients
- 1 large sweet potato, boiled
- 1 green chili
- 1- inch ginger
- 1 tsp cumin seeds
- 1 tbsp organic jaggery
- 1 tbsp sattu
- 1 tbsp fresh coriander or mint leaves
- 1 tbsp lemon juice
- Salt as per taste
Instructions
- Pound the green chili, ginger, cumin seed, salt, and boiled sweet potato using a mortar pestle.
- Add a little water, jaggery, sattu, and lemon juice. Pound again.
- Add some coriander leaves/mint leaves. Adjust salt as per taste.
- Serve as a dip or chutney with idli, dosa, roti, or paratha.
Notes
- Chutneys are essentially raw. This raw dip can be beneficial for health as they boost your existing digestive enzymes to do their job better and reduce inflammation.
- Rich in fiber and antioxidants, sweet potatoes promote the growth of good bacteria and boost gut health.
- Check out more recipes for sweet potatoes here
- You can also alternate sweet potatoes with steamed carrots or beetroot.
Nutrition
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Comments (4)
Thanks for sharing these amazing recipes, will try them out during winters for sure! I am grateful for this resource, keep them the great job!
Most welcome, Subhashini. We hope to see pictures 🙂 You can tag us on Instagram while posting them here: https://www.instagram.com/youcare_by_luke.coutinho/
Please explain what type of sprouts are used 100 gms? Not sure
Please explain what type of sprouts are used 100 gms? Not sure