The sweet potato toast is my creative variation of the Tyrolean toast, also known as “farmer’s toast”, with cheese and speck, a typical recipe from Trentino.
A simple and quick, yet tasty dish, using typical regional products, like juniper-smoked cheese and South Tyrol speck.
In my version, I replaced yellow potatoes with sweet potato, eggplant, zucchini flowers, and added spices and coconut water mayonnaise (obtained from opening the coconut), emulsified with extra virgin olive oil, for a vegetarian, gluten-free, and low FODMAP version of the Tyrolean toast.
I cooked it in an air fryer and then on a grill.
- Difficulty: Medium
- Cost: Economical
- Preparation time: 30 Minutes
- Cooking methods: Grill, Air Fry
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients
- 7 oz sweet potato
- to taste spices (paprika, turmeric, ginger, pepper, and oregano)
- 10 tablespoons rice flour
- 1 egg
- 1 to taste eggplant
- 2 oz cornstarch
- to taste zucchini flowers
- to taste salt
- 1 egg yolk
- 1 teaspoon mustard
- to taste salt
- drops lemon juice
- 2 fl oz coconut water (extracted from 1 coconut)
- 10 fl oz extra virgin olive oil
Tools
- 1 Immersion Blender
- 2 parchment paper sheets
- 1 Grill
- 1 Air Fryer
Steps
Toast Base:
Steam or bake the sweet potato, then mash it into a puree.
Add the cornstarch, egg, salt, and spices. Mix, then add the flour.Spread the mixture onto parchment paper, cover it with another sheet of parchment paper and roll it out with a rolling pin.
Divide into 4 parts.
Grill the eggplants. Clean the zucchini flowers.Coconut Water Mayonnaise: combine the ingredients in an immersion container and emulsify with an immersion blender, using extra virgin olive oil until smooth and creamy.
Spread mayonnaise on each square along with eggplants and zucchini flowers.Overlap two squares (do not remove the parchment paper) to make two toasts.
Cook in an air fryer to achieve sweet potato toasts that are crispy on the outside and soft on the inside, I recommend:
Temperature: 392°F
Time: 15 minutes total
Flip halfway (after about 6 minutes) for even browning
Extra tip: lightly brush the toasts with a little oil before cooking for a more golden and tasty result.Let cool slightly, remove the parchment paper, and grill on a grill pan.
Cut into triangles and serve.
For the coconut water mayonnaise, I used – as seen in the video – Tre Regine extra virgin olive oil which you can purchase on the site www.oliotreregine.com with my discount code selene10.
For the coconut water mayonnaise, I used – as seen in the video – Tre Regine extra virgin olive oil which you can purchase on the site www.oliotreregine.com with my discount code selene10.
FAQ
What is the low FODMAP diet?
🌟 FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These are carbohydrates that are poorly absorbed in the small intestine and are thus available for fermentation by bacteria in the colon.
🌟The acronym FODMAPs encompasses a range of nutrients that
contribute to intestinal fermentation affecting the microbiota, including:
📍fructose (in excess compared to glucose)
📍lactose,
📍poliols (particularly sorbitol and mannitol)
📍FOS (fructooligosaccharides including inulin)
📍GOS (galactooligosaccharides)
➡In individuals with irritable bowel syndrome (IBS) like me, these can cause bloating, pain, gas, and bowel changes.
⭐The low FODMAPs diet, if well-conducted, improves symptoms in 75% of cases.
↗It is not synonymous with a gluten-free or ketogenic diet, but is a standalone protocol.
↗New studies suggest its application not only for irritable bowel, for which it was created, but also for other disorders related to intestinal malfunction (dysbiosis, leaky gut, cystitis, chronic inflammatory diseases, headaches…) and also useful for endurance sports
like marathons.
➡The low FODMAP diet, developed by Monash University, reduces these symptoms, but it can be challenging to follow without targeted products, and this is where MY REA comes in.
⭐Myrea products are designed to be consumed in all 3 phases of the diet, even for fermento© which refers to: ➡probiotic cultures or bacteria produced or used by My Rea that has developed a proprietary fermento based on selected bacterial strains that degrade FODMAPs, helping to reduce symptoms like abdominal bloating.
Below is a photo of coconut water mayonnaise accompanied by 🥨CLASSIC low FODMAP My Rea BREADSTICKS made with: spelt flour, EVO oil, sunflower oil, hemp seed flour 3%, salt, and fermento© that you can purchase on www.myrea.it with the discount code: viaggiandomangiando10 as I tell you in the video.
I also recommend this book:
