Training: Swim / Run
Today started with an early morning swim session, in which I completed 2km of 'mixed drills' including:
- 300m warm up
- 500m quad breathing
- 500m tri breathing
- 500m pull buoy
- 200m cool down
Did I tell you that I purchased a pull buoy??
The idea behind these little flotation devices is to provide support to the body without kicking the legs, allowing for you to focus on your arms, rotation and technique. I have a strange habit of crossing my arm into the "centre" on the longest part of the forward stroke (resulting in zig-zagging up the lane) so I am really trying to work on straightening my arms. The pull buoy really helps as all I need to focus on is my arm technique without worrying about the kicking part! Plus it is nice to have another set of 'drills' to break up the monotony that is lane swimming.
This evening ended with a 7km run, on my favourite flat course near the lake. It is amazing how different my body feels when running the flat course, as opposed to my 'hilly' course near home. My calves were screaming during yesterday's run, and yet today they were 100% fine. Note to self - must do more hill sessions!
When I drew tonight's Mystery Box ingredient, my problem was choosing one dish out of the many that came into mind....
Did you know? Sweet potato, often also referred to as kumara or yam, is native to the tropical parts of South America although the majority of sweet potatoes are now produced in China. Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fibre, beta carotene, vitamin C and vitamin B6. But sweet potatoes are not just for eating - in South America the juice of red sweet potato is combined with lime juice to make a dye for cloth.
So working out how to use this wonderful ingredient tonight was a challenge in terms of narrowing down my options.
I started by selecting 3 sweet potatoes, one of each colour.
Purple, white and orange.
Then selected a variety of spices.
Nutmeg, paprika and mustard powder.
I sautéed the potatoes in a little oil, then added the spices and ground ginger.
Followed by water, lite coconut milk and a tin of borlotti beans. After simmering for 30 minutes, until most of the liquid had evaporated, I added broccoli and stirred to combine.
While it may not have been the prettiest of dishes, it was packed full of flavour.
I particularly loved the sweetness of the potatoes, with the creaminess of the coconut.
A tasty and healthy meal to end a long day!
Sweeeeeeeet Stew (serves 3-4)
- 1tbs olive oil
- 3 sweet potatoes, scrubbed and cut into large cubes
- 1 tbs minced ginger
- 1 tsp mustard powder
- 1 tbs paprika
- 1 tsp nutmeg
- 1 cup water
- 270ml lite coconut milk
- 1 tin borlotti beans, rinsed
- 1 head broccoli, cut into florets
- Heat oil in large pan over medium heat.
- Fry ginger and spices until aromatic (20 seconds or so).
- Add potato and stir to coat in the spices.
- Add water, milk and beans.
- Simmer, covered, for 30 minutes or until the sweet potato is cooked.
- Add broccoli, and simmer un-covered until the sauce has thickened.
- Serve and enjoy!
What about you? What is the most unusual way that you have used sweet potato?
Happy Baking :)