Thursday Treat: Sweet Potatoes

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Not only are sweet potatoes always available, inexpensive, and really, really good, here are a few other reasons why you need to include this yummy vegetable in your diet and weekly menu planning!

1. Great Source of Vitamins B6, C & D. First of all they contain high amounts of Vitamin B6. This vitamin helps prevent degenerative diseases and heart attacks. Next, they contain a good amount of Vitamin C. Vitamin C is important to help ward off cold and flus...which we ALL need right now…but few people are aware the vital role this vitamin plays in bone & tooth formation, digestion and blood cell formation. It also helps produce collagen which helps maintain skin’s youthful appearance (Ladies…who doesn’t want this!). Last comes Vitamin D which is critical for our immune system and overall health. It plays an important role helping our energy levels, moods and helps our bodies to build healthy bones!

2. Contain Iron. Iron plays important roles in our body which include: Ensuring adequate energy, red & white blood cell production, stress resistance, proper immune functioning and the metabolizing of protein. Who knew?

3. Good Source of Magnesium & Potassium. Magnesium is known as the relaxation and anti-stress mineral. It I necessary for healthy blood, bone, heart, muscle and nerve function. Experts say that 80% of the America population is deficient in this mineral?!? Plus, magnesium and potassium are important electrolytes that help regulate heart and nerve signals. Like other electrolytes, they perform other essential functions, which include relaxing muscle contractions, reducing swelling and protecting the activity of our kidneys.

4. Naturally Sweet Tasting. They are naturally sweet but it is natural sugars. This means the sugars are slowly released into the bloodstream, which will help with a more consistent blood sugar. Maintaining a balanced blood sugar will help lead away from fatigue and weight gain!

5. So Versatile….These yummy babies can be roasted, mashed, pureed, steamed, grilled, etc. You can add them to salads and soups. They are great to grill and roast and add to any sandwich. Try adding them to smoothies or baked goods, such as cakes, cookies, etc.

As you can see, there are so many health benefits to a sweet potato. Now I want to share a few of my favorite ways to eat them!

Roasted Sweet Potatoes

Roasting Sweet Potatoes is simple. Preheat oven to 425. Cut Peeled sweet potatoes into 1”chunks and place on a baking sheet sprayed with cooking spray. Try seasoning with salt & pepper or cinnamon. Bake for 40 mins or until potatoes are tender.

 

One variation, try roasting sweet potatoes and red peppers together. The mixture of their flavors is delicious!!! Then place over a bed of spinach and drizzle balsamic vinegar over.

Serve this as a side dish or add grilled chicken to make it a meal!!

 

Baked Sweet Potatoes

Bake sweet potatoes in oven at 350 for 1-1 ½ hours, or until soft.

Keep on hand for a healthy snack, side dish or complete meal!

One of my favorite go to treats is a sweet potato topped with a spoonful of Plain, Nonfat Greek Yogurt, a drizzle of agave and sliced almonds (optional). Sprinkle with cinnamon and ENJOY!!!

 

Sweet Potato Fries

This is a super easy baked alternative to French Fries!!

Preheat oven to 400. Slice the peeled potatoes into fries.

Spray baking sheet with cooking spray. Lay pieces on a baking sheet and bake for 35-45 mins, until they have browned on the outside and tender all the way through.

Try seasoning with salt or sometimes I use cinnamon & nutmeg for a sweet treat!

 

Sweet Potato Chips

This is another super easy baked alternative to Potato Chips!!

Preheat oven to 375. Cut Peeled sweet potato into thin slices. Spray two baking sheets with cooking spray. Arrange slices in a single layer & lightly coat the slices w/ cooking spray. Bake for 7 minutes, or until they have barely started to brown. Remove, turn over and return to oven for another 7-10 mins, or until slightly browned. Repeat as many times as needed with remaining slices!

Try seasoning the chips with salt or you can even try a

combination of cumin, sugar, chili powder & salt!

 

Whipped Sweet Potatoes

We all know this sweet holiday favorite which is normally swimming in the fat and calories.

This recipe is altered with less butter and marshmallows to make it delicious

but more nutritious at the same time.

 

3 c. HOT sweet potatoes, mashed

3 T Orange Juice

1 T Butter

¼ t salt

1 ½ c miniature marshmallows

Coconut Flakes & Brown Sugar

1. Preheat oven to 350. Coat a baking dish with cooking spray.

2. Combine the sweet potatoes, orange juice, butter and salt in a mixer. Add 1 c. marshmallows and beat on medium until fluffy. (If marshmallows aren’t melting, microwave mixture for a minute & then resume beating.)

3. Spoon mixture into baking dish. Sprinkle the top with remaining marshmallows, coconut flakes and brown sugar & bake for 15 mins. Marshmallows should be browned.

Sweet potatoes have been an acquired taste for me. I originally didn’t like them and refused to try them. However, the health benefits are amazing and after trying them many different ways I have grown to love them. So, if you have decided you don’t like them, switch it up and try cooking them a different way!!

How do you like your sweet potatoes?

Have a great recipe you want to share with us???