Ital Recipes

Below is a collection of Vegan recipes i’ve cultivated over 30 years of living an Ital life. I’ve seen the world change over the decades bringing more faith that people are leading a more sustainable, healthy & cruelty free life.

A few Sweet Potato Facts...

The sweet potato a highly nutritious root vegetable used globally and now becoming very popular in the west.
Although called potatoes, they are roots, not tubers and have nothing in common with ordinary potatoes, apart from they are underground products of the Americas.

The word potato comes from the spanish patata which comes from the Arawak Indian (the original native tribes of Jamaica, wiped out by the British and the slave traders) word for sweetpotato ‘batatas’.

This nutrient-dense food also contains many anti-cancer properties. It’s loaded with beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane. They are also very rich in vitamin A.

Cars made From Sweetpotato True or False?
Yes its true a futuristic bio-plastic is being developed by Toyota made from processed sweetpotato starch that is already used in car production! Sweetpotato’s can be grown with minimum impact on the environment and can also be used to make bio-fuel!

Featured Recipes

Instead of the usual roast potatoes, why not try a mix of sweet potato, cassava, yam, parsnip and squash. 

Sweet potato, sultanas and cinnamon

Delicious sweet & spicy Moroccan dish perfect with rice or cous-cous.

Sweet potato with sultanas and cinnamon. (Morocco)


3 medium sized sweet potatoes
1 onion in half rings
5cm stick of cinnamon
3 tbl spoons sultanas
5 tbl spoons of olive oil
1/2 tsp salt
1/2 tsp ground ginger
1/8-1/4 tsp cayenne pepper
1-2 tsp caster sugar
Chopped Fresh Coriander

Peel and slice sweet potatoes into chunks.
Heat the oil in a large pan, when hot add the cinnamon and onion for 3 minutes.
Then add the sweet potato for 6 minutes (or until everything has started to brown).
Add 175ml of water, the salt, ginger, sultanas, cayenne pepper and sugar.
Bring to the boil and then cover and simmer for 8 minutes (or until everything is tender).

There should be no liquid left in the pan.
Serve immediately.

Sri Lankan sweet potato

Sri Lankan sweet potato with cardamon and chilies. Delicious Masala flavours

Sri Lankan sweet potato with cardamon and chilies.


2 large sweet potatoes
3 onions in half rings
3 red chilies
2 cardamon pods
7.5cm stick of cinnamon
20 fresh curry leaves
1-3 tsp crushed red chilies
1 1/2 tbl spoons of lime juices
5 tbl spoons of vegetable oil
1-1 1/2 tsp salt
1/4 tsp turmeric

Cut sweet potatoes into 2cm chunks.
Put into a large pan and cover with water.
Add turmeric, then boil until tender but firm and drain.

Pour oil into wok over a medium heat.

When hot put in red chilies, cardamon pods and cinnamon and curry leaves.
Stir and add onions.
Cook for 6 minutes (or until onions are browned).
Add sweet potatoes, crushed chilies, salt and lime juice.
Cook till everything is tender.

Remove cinnamon and cardamon pods before serving.
Ideal served with coconut rice.

Goan Sweetpotato Curry

Courtesy of Tiger Canisha Resturant Agonda Goa India. Truly authentic recipe.

Goan Sweetpotato Curry – Courtesy of Tiger Canisha Resturant Agonda Goa India

1/2 kg sweetpotato – peeled and diced

Dry roast and grind to a paste –
250g desiccated coconut
4 cloves
1tsp coriander seed
2 sticks cinnamon
4 black pepper corns
2 cloves garlic
1/2 tsp turmuric
4 dry red chillies
1″ piece of ginger

1 onion
20 curry leaves
1 fresh tomato
2tblsp coconut oil
2 tsp salt

Fry chopped onion till golden add chopped tomato and curry leaves and fry, add sweetpotato and fry. Add 200 ml water, salt and cook for 5 minutes. Add spice paste and cook till sweetpotato is tender. Add more salt chilli and fresh coriander to taste and serve.

Coconut Rice

My friends Amar & Chandra Kalakoti South Indian Coconut Rice Recipe. 

Amar & Chandra Kalakoti South Indian Coconut Rice


1/2 Fresh Coconut Grated
2 Tblsp Coconut Oil
1 Tsp Mustard Seed
1 Tblsp Urid Dal
3 dry red chill
Hand full Fresh Curry Leaves
Salt to Taste

4 – 6 portions of cooked Basmati Rice

Heat coconut oil in a wok and fry mustard seed until it pops and turns grey, then add dry chillies and the dry Urid dal and fry until they brown. Then add fresh curry leaves that splutter in the oil and then the fresh grated coconut. Fry gently for several minutes until the coconut strands start to turn golden and crispy remove from heat and add salt to taste. Mix with the pre cooked rice and serve with any of the Sweetpotato curries above.


Truly tasty alternative to your usual mash with pecans for a fresh nutty flavour


3 lb. small sweet potato’s
15 pecan halves, broken into pieces
2 tbsp. olive oil
1tbsp. grated vegan parmesan cheese or nutritional yeast flakes.
1/8 tsp. cayenne
3 tsp. roughly chopped fresh rosemary
3 tbsp. pure maple syrup

Heat oven to 200°C. Prick sweet potato’s with fork and place on plate. Microwave on High 6 minutes; turn each potato over and cook until soft, 6 minutes more. Let stand until cool enough to handle.
Meanwhile, on baking tray, toss pecans with oil, then the vegan parmesan or yeast flakes, cayenne, 2 teaspoons rosemary and 1⁄2 teaspoon salt. Roast until fragrant, about 3 minutes. Toss with remaining teaspoon of rosemary.
Peel potato’s and mash with maple syrup and 1⁄2 teaspoon salt until smooth. Transfer to serving dish and top with pecans.

(per serving): About 280 cals, 5 g protein, 30 g carbs, 18 g fat (10 g sat), 5 g fiber, 325 mg sodium.


Super food toast you can make in a variety of different ways to suit your morning!

Sweet Potato Toast

Delicious quick and easy alternative to your normal breakfast toast. I often make sweetpotato toast when I run out of bread or need a savoury gluten free bread alternative. The great thing about sweetpotato’s is they go equally well with sweet and savoury toppings. Guacamole, humous or mushroom pate, or combinations of vegan yoghurt, coconut cream or nut butters like tahini, with fresh and dried fruit like mango or dates and crushed toasted nuts or seeds like almonds or pumpkin seeds.  You can also eat as part of a coked breakfast with scrambled tofu, vegan bacon or baked beans etc. The options are endless so let me know some of your favourites. 

Choose the smooth red skinned variety with orange flesh with no dark spots. slice lengthways 1/2cm thick or in rounds if the sweetpotato’s are large. You can either just pop the slices in your toaster a few times until crisp on the outside and soft inside or bake them on a slightly oiled baking tray in a pre heated oven to 200 degrees centigrade for 20 minutes until golden brown. I often cook a dozen slices in the oven and store them in the fridge in a airtight container with pieces of proof paper separating the slices so they a quick to reheat in the toaster for the rest of the week. 

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