Recipe Card
Sweet Potato Fritters are packed full of nutrients and slow release carbohydrates. A great addition to meals or an on-the-go snack. This recipe card will go through the ingredients, methods and then provide a nutritional breakdown and explanation of what these nutrients mean.
There are a few different recipes out there, we took inspiration from the lazy cat kitchen
Oven Baked Sweet Potato Fritters
Recipe makes 16 fritters
Ingredients
700g (approx 3 medium) Sweet Potatoes
1 tsp Salt
1 tbsp Ground Flaxseeds
3 Spring Onions
Black pepper (to taste)
1 tsp Cumin
1 tsp Smoked Paprika
1/2 tsp Tumeric
50g Plain Flour
1 tsp Baking Powder
Oil – we use Olive Oil
Method 🥄
- Pre-heat oven to 220°c
- Grate the sweet potatoes
- Combine ground flax seeds with 1 1/2 tbsp water.
- Add 1 tsp salt to the sweet potatoes. Set aside for 10-15 minutes.
- Squeeze as much of the excess liquid out of the sweet potatoes.
- Add sliced spring onions, spices, black pepper, flaxseed-water mixtures, baking powder and flour to the sweet potatoes. Stir the mixture with your hands.
- Take ~40g of the mixture and shape into puck sized rounds. Continue to make ~16 of these rounds.
- Add each round to a baking tray and brush oil into both sides.
- Baked for 10-12 minutes, and then flip to bake for another 10-12 minutes, until both sides are golden brown.
- Eat warm from the oven, or store in a airtight container in the fridge, and heat before consuming for best taste!
Nutritional Breakdown
| Nutrient | per Fritter | per 100g |
| Carbohydrate | 12.2 g | 23.9 g |
| Protein | 1 g | 2 g |
| Fat | 2.3 g | 4.5 g |
| Energy | 71 kcals | 138 kcals |
| Fibre | 1.5 g | 2.9 g |
| Total Sugars | 2.6 g | 5 g |
| Saturated Fats | 0.7 g | 1.4 g |
| Mono-unsaturated fat | 1.5 g | 2.9 g |
| Polyunsaturated fat | 0.3 g | 0.6 g |
| Vitamin A | 303 ug | 592 ug |
| Vitamin C | 10 mg | 20.2 mg |
| Vitamin B1 | 0.1 mg | 0.2 mg |
Sustainability
🌍 Greenhous gas emissions: 0.07 kg CO2 eq
🌱 Land Use: 0.17 m2/year
💧 Freshwater Withdrawals: 19.39 L
What does this mean?
With 12.2 g of carbohydrates per fritter, these are a great source of energy to fuel a busy day or as a pre-exercise snack!
Read more about fuelling for endurance running in our Marathon Fever Blog!
A total of 1.5 g of fibre per fritter helps to contribute to the daily target of at least 30g of fibre.
These Fritters also provide a good range of micronutrients with each fritter contributing to:
- 50% of daily recommended Vitamin A intake
- 25% of daily recommended Vitamin C intake
- 11% of daily recommended Vitamin B1 intake
Overall a great addition to any meal or as a snack to boost energy and contribute to overall daily requirements!
Learn more about key nutrients in our nutrient deep dive blogs on our blog page
Using myfood24 for recipe creation
Healthcare
Our healthcare platform enables patients to easily add and save recipes using the in-diary recipe function, supporting a more accurate reflection of their dietary intake, especially for homemade meals.
Healthcare professionals (HCPs) can create, analyse, and assign recipes and meal plans through the healthcare professional portal. Using the impersonation feature, HCPs can enter recipes directly into a patient’s diary, mirroring the patient experience. Meal plans can also be built with recipe-based entries and assigned for easy access within the diary.
The Nutritional Analysis “Recipes” tool allows HCPs to evaluate recipes against individual targets, government guidelines, or comparable database items, supporting both clinical assessment and patient education.
Research
In our research platform, both participants and researchers can use the recipe function in food diaries to log custom meals. This can help improve the accuracy of dietary data compared to relying on generic recipe entries.
Teaching
The teaching platform provides students and educators with access to the same recipe tools as research. These can help support learning around recipe creation, nutritional analysis, and the understanding of the contribution of individual ingredients can have to overall dietary intake.