The KSW Blog

Sweet potato cassava gnocchi in a cast iron pan with fresh sage.
November 10, 2023

Sweet Potato Cassava Gnocchi

Sweet Potato Cassava Gnocchi

Blog by Callie Birtles, RHN + Recipe by Katie Stewart, RHN & Laura Hearn, CNE

Craving some seasonal comfort food that’s not only delicious but also packed with nutritional benefits? Well, you’re in luck because our Sweet Potato Cassava Gnocchi is the perfect dish for you! This recipe takes a traditional Italian favourite and gives it a healthy twist, all without compromising on taste.

Now, I can’t take all the credit for this mouthwatering recipe; it was a collaborative effort. I brainstormed the ingredients I wanted to incorporate, and two fantastic women on our coaching team in The Clear Skin Solution helped bring it all together. Laura, with her culinary expertise, skillfully determined the ingredient measurements (and even became a gnocchi-rolling pro), while Callie took charge of the rest of the blog, highlighting the amazing ingredients.

You know what they say, teamwork makes the dream work! 😉

Sweet potato cassava gnocchi in a cast iron pan with fresh sage.

Glow-Boosting Sweet Potatoes

Sweet potatoes are a vibrant and nutritious vegetable that packs both flavour and skin-loving health benefits. These root vegetables come in various colours, including orange, purple, and white, and they’re known for their sweet, earthy taste. Here are a few reasons you may want to include them in your weekly menu:

  • Blood Sugar Regulation: Sweet potatoes help manage blood sugar levels. Steady blood sugar translates to fewer breakouts.
  • High in Vitamin A: This nutrient promotes healthy skin cell production, which can lead to smoother skin.
  • Loaded with Fibre: A high-fibre diet can flush out toxins, which may improve your complexion.
  • Nourish the Spleen: In Traditional Chinese Medicine, the spleen is seen as a crucial organ for digesting food and transforming it into energy. Sweet potatoes, with their warming nature and sweet taste, are believed to bolster the spleen, aiding digestion and enhancing vitality.

Gut-Loving Cassava Flour

Cassava flour, derived from the root of the cassava plant, also known as yuca or manioc, has been a dietary staple in various parts of Africa, South America, and Asia for centuries. This resilient plant grows in diverse climates, from arid regions to lush rainforests, making it a dependable food source for many communities. After harvest, cassava roots undergo a process of peeling, drying, and grinding to produce the fine, neutral-tasting flour found in our kitchens.

What sets cassava flour apart is its unique content of resistant starch, a special type of fibre that resists digestion in the small intestine and ferments in the large intestine. This fermentation process nourishes your gut flora, promoting a healthy gut microbiome, which plays a vital role in skin health by managing inflammation and enhancing the absorption of skin-nourishing nutrients.

Notably, cassava flour is naturally gluten-free and grain-free, making it a safe choice for individuals with celiac disease and those following a paleo diet.

The Wisdom of Sage

Sage is a fragrant herb that elevates any dish. It brings more than just flavour; it’s also a herbal guardian for your skin.

  • Antioxidant Shield: These protective compounds act as the body’s natural defense system, shielding your skin cells from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress which is a major acne culprit.
  • Anti-Inflammatory:  Inflammation is behind redness and acne breakouts. Sage can soothe the skin from within, reducing redness and calming inflammation.

Sage brings an earthy aromatic allure that pairs beautifully with fall vegetables like sweet potato, pumpkin, and squash. Its robust flavour complements the natural sweetness of these vegetables, creating a harmonious blend that’s both nutritious and delicious.

And voila! You have a plate full of the ultimate seasonal comfort food! Enjoy this healthy twist on an Italian classic, knowing that every bite is not just satisfying your palate, but also nourishing your body and your skin. Bon Appétit!

 

Sweet potato cassava gnocchi in a cast iron pan with fresh sage.

Sweet Potato Cassava Gnocchi

Drool-worthy sweet potato cassava gnocchi with a vegan garlic & sage brown butter sauce. Comforting, hearty and totally skin-loving.
Prep Time: 30 minutes
Cook Time: 15 minutes
Servings: 4
Author: Katie Stewart

Ingredients

For the Gnocchi:

  • 2 cups cooked and mashed sweet potatoes
  • 1 ¼ cups cassava flour
  • 2 tbsp avocado oil
  • 1 tsp sea salt
  • ¼ tsp garlic powder

For the Sauce:

  • 6 tbsp of vegan butter (see notes)
  • 3 cloves garlic (minced)
  • cup fresh sage (chopped)
  • Sea salt and pepper to taste

Instructions

For the Gnocchi:

  • Combine all ingredients for the gnocchi in a bowl, mixing to form a dough.
  • Divide the dough into quarters.
  • Place 1 quarter of the dough onto a surface lightly dusted with cassava flour and roll into a rope approx. ¾ inch thick.
  • Cut the dough into 1-inch pieces and set aside. Repeat with the remaining 3 dough pieces.
  • If desired, make ridges using a gnocchi board by gently rolling the gnocchi across the board. Alternatively, see the fork method that we used in the notes below.
  • Bring a large pot of water to a boil. Add ¼ of the gnocchi into the pot and cook until they rise to the top (about 2 mins).
  • Remove the gnocchi from the water using a sieve. Repeat with remaining 3 batches of gnocchi.
  • Over medium-high heat, warm 1 tsp avocado oil in a pan. Working in batches, add gnocchi and cook each side until brown (about 1-2 minutes per side). Transfer to a bowl.

For the Sauce:

  • Melt butter in a saucepan over medium heat.
  • Add garlic and sage and cook for about 2 minutes stirring constantly. The garlic/sage butter is ready when the garlic is golden brown and sage is crispy.
  • Add salt and pepper to taste.
  • Drizzle the garlic/sage-infused butter over the sautéed gnocchi. Serve immediately.

Notes

Non-Dairy Butter Recommendations:
  • Nuts for Butter Salted Original Organic & Dairy-Free Butter
  • Miyoko’s Creamy Salted Plant Milk Butter
  • Le Grand Vegan Plant Butter for All
 
Fork Method for Gnocchi Ridges:
  • Lightly dust the gnocchi pieces with cassava four.
  • While supporting each piece with your thumb and index finger, roll the back of a fork over the gnocchi while applying gentle pressure to create small ridges.

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Before & Afters

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"

Cupcake ipsum dolor sit. Amet icing candy sesame snaps toffee oat cake jelly I love macaroon.

I love sweet bonbon. Tiramisu I love apple pie. Lollipop macaroon pastry danish. Sweet roll jujubes gummies tootsie roll fruitcake I love liquorice. Wafer chocolate halvah. Liquorice apple pie lollipop sweet roll powder. Oat cake sesame snaps marshmallow cookie jujubes. Croissant pie I love croissant cookie.

client love

next

"