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Before you jump to Sweet Potato, Cheese & Onion Pasties recipe, you may want to read this short interesting healthy tips about Foods That Help Your Heart.
You already know that the body needs a heart that is strong and healthy. Here’s a thought: How can the rest of your body continue to be healthy if your heart isn’t healthy? You already know that exercising regularly and adopting a healthy lifestyle both factor heavily into the overall health of your heart. Are you aware, however, that several specific foods are terrific for making your heart be healthier? In the following paragraphs, you will find out which foods are beneficial for your heart.
Fish is one of the heartiest meats you can consume. You’re probably already aware of this since your physician has instructed you to eat some fish twice or thrice every week. This is especially true for those with heart problems or who are worried that their hearts are unhealthy. Be aware that fish is rich in Omega 3’s which work to process cholesterol and transform it into healthy energy. Try to eat fish twice a week.
There are many foods that you can eat that are good for your body. It’s true that every food discussed in this article can help your body in many ways. They are especially great, though, for promoting a healthy heart. Try to start incorporating these heart-healthy in your diet on a regular basis. Your heart will thank you!
We hope you got benefit from reading it, now let’s go back to sweet potato, cheese & onion pasties recipe. To make sweet potato, cheese & onion pasties you only need 14 ingredients and 8 steps. Here is how you achieve that.
The ingredients needed to cook Sweet Potato, Cheese & Onion Pasties:
- Provide For the pastry
- Take 500 g strong plain flour
- Prepare 1 teaspoon salt
- Prepare 120 g vegetable shortening (Trex® or other)
- Get 125 g unsalted butter, softened to room temperature
- You need 150 ml cold water
- Take For the filling
- Use 1 large sweet potato, peeled and diced
- Take 1 large brown onion, finely chopped
- Provide 200 g extra mature Cheddar cheese, grated
- Use 1 teaspoon English mustard powder
- Take 2 teaspoons Cayenne pepper, to taste
- You need to taste ground black pepper to season,
- You need 1 egg, beaten, to glaze the pasties
Instructions to make Sweet Potato, Cheese & Onion Pasties:
- Pre-heat your oven to 170 C / Gas 3-4. Line a large baking sheet with greaseproof paper.
- Sift the flour into a large bowl. Add the salt and stir it in. Add the shortening and butter and rub both into the flour until it resembles fine breadcrumbs. Make a well in the middle and add the water. Incorporate the flour and stir until it starts to form a dough. Get your hands in (it’s gonna get messy) and then remove to a lightly floured surface & start to knead. You need to knead the dough until it becomes elastic. This is to ensure it can hold the filling and keep a good shape.
- Wrap it in cling film and put it in the fridge for around 2 to 3 hours.
- Fill a pan half full of water. Add the sweet potato and onion. Get to boiling point and then turn it down to simmer until the sweet potato is soft enough to be able to mash it. Remove from the heat and drain. Mash the sweet potato and onion together. Add the cheese and give it a good stir so that it’s well combined. Add the mustard powder, cayenne pepper and black pepper and stir it through the mixture.
- Roll out your pastry to about 3mm thickness. You can use a side plate as a rough guide for size (around a 20cm circle for each pasty). Put a good dollop of the sweet potato mixture across the centre of the circle but leave enough room to fold over the pastry to cover it and form the pasty. With some cold water wet half of the edge of one half of the pastry and fold over the other half. Gently press it down so that it seals and then “crimp” the pasty.
- Put each pasty on the baking tray, leaving a space of about 5cm between each one, and brush over with beaten egg to give each one a nice golden brown finish when they’re baked.
- Pop in the oven and bake for 50 to 55 minutes. Once baked either put on a wire rack to cool and eat cold or serve hot – your choice.
- These can be frozen or they can be kept in the fridge for 4 to 5 days.
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