Looking for a healthy vegan snack? You’ll love Sanza’s Vegan Sweet Potato Bravas recipe!
Snack recipes are something you can never get enough of! Snacks are our saviors when it comes to battling those untimely hunger pangs. But the problem with snacks is that we end up binging on unhealthy, fried snacks, which beats the whole purpose of eating healthy. Considering how some of us haven’t adequately explored plant-based recipes, I thought I’ll share one of my go-to vegan snack recipes, Vegan Sweet Potato Bravas.
This healthy, easy, and delicious vegan spring snack goes perfectly with a seasoned yogurt sauce. It’s perfect for people of all ages too! Now, before we begin talking about the recipe, let’s understand why I’ve chosen sweet potatoes over regular potatoes to make these lip-smacking wedges:
Sweet Potatoes vs Potatoes
It’s easy to assume that sweet potatoes and potatoes belong to the same family, but they are only distantly related. Sweet potatoes belong to the morning glory family, whereas the white potatoes are from the nightshades family. Both are just as nutritious, with the only differentiating factor being their skins, taste and color.
Sweet potatoes are excellent sources of vitamin A, whereas their white counterparts provide high levels of potassium. Both potatoes feature similar counts when it comes to protein, calorie, and carb content. They are rich in fiber, vitamins B6, and C too. Both varieties also contain beneficial plant compounds that work wonders for the overall health of the body.
The red and purple varieties of sweet potatoes are rich in antioxidants. These antioxidants help counter free radicals in your body, protecting it from resultant cell damages. Likewise, regular potatoes contain compounds such as glycoalkaloids which are known to have anti-inflammatory and anti-cancer properties.
The Major Difference
When it comes to the glycemic index, both potato varieties vary drastically. Depending on the cooking process you choose, the glycemic index numbers will vary. Typically, the glycemic index of sweet potatoes varies from 44-94. The baked versions have a much higher GI when compared to the boiled ones and this is because starches gelatinize during the baking process.
The GI of white potatoes varies on the basis of two factors. The variety of the potato and the cooking process you opt for. This GI spans between 89-111. When it comes to maintaining blood sugar levels, we need to prioritize foods with lower GI. This is the exact reason why sweet potatoes are better than white ones.
On the other hand, even though potatoes are also high in fiber, the fiber content of sweet potatoes is much higher. Therefore, it helps to counteract the effect on blood sugar level that carbohydrates can cause. Remember that the higher the fiber level – in relation to the carbohydrate level – of a food, the more it helps us control energy and sugar levels, helping us control hunger and weight.
Irrespective of the fact that sweet potatoes have a lower glycemic index, we cannot indulge in them too much – portion control is key. The type of cooking method you choose is also equally important. We need to make sure we pick varieties of sweet potatoes that offer a lower glycemic index as compared to the other high GI varieties.
The best part about sweet potatoes is that you can incorporate them into different recipes. You can fry, boil, saute or bake them and they’ll taste just as delicious. Having said that, let’s hop onto today’s recipe – Vegan Sweet Potato Bravas – or Sanza’s Sweet Bravas
- high-speed blender
For the Bravas
- 2 sweet potatoes
- 1 tbsp extra virgin olive oil
- 1 tsp zaatar you can use a blend of paprika and dired oregano if you can't find zaatar
- 1 tsp garlic powder
- 1 pinch Pink Himalayan salt
- 1 pinch black pepper freshly grounded
- 1 pinch fresh Mediterranean herbs I like blending thyme and rosemary
For the yogurt Sauce
- 1 non-dairy yogurt unsweetened-I love using a coconut one
- 1 tbsp lemon juice
- 2 tsp apple cider vinegar unfiltered
- 1 pinch Pink Himalayan Salt
For the Bravas
- Preheat the oven at 356F
- Clean the sweet potatoes throughly and cut them in wedges.
- Place them in an oven safe tray, sprinkle the spices, and add the EVOO, mixing so that the sweet potatoes get soaked.
- Put the tray in the oven and cook on the grill until golden on the outside and tender on the inside.
For the Yogurt sauce
- Mix all the ingredients in the high speed blender until they emulsify.
For the Assemble
- Serve the sweet potato with the yogurt sauce and the Mediterranean herb mixture of your choice.