Food of the Week: Sweet Potatoes
We love an easy side. The above dish is one with just three ingredients and is a snap to whip up: sweet potatoes, ghee (clarified butter), and salt. Boil potatoes until soft, then add to a blender with ghee and salt to taste. View the complete recipe on fresherica.com
Health Benefits of Sweet Potatoes
When it comes to nutrition, there are only a few veggies that can pass as a dessert and still have a nutritional profile worth boasting. Surprisingly lower in calories than you would probably think, a medium sweet potato baked with the skin on has only about 100 calories. But the sweet taste, combined with a creamy texture make it the perfect dessert swap.
More important than being low in calories is the nutrition that this potato offers. Sweet Potatoes are a good source of:
- Potassium: Recently recognized as a nutrient of concern for Americans, the beneficial effects of potassium include working opposite sodium to help lower blood pressure by assisting with vasodilation and helping the kidneys excrete excess sodium from the body, through the urine, to maintain electrolyte balance.
- Fiber: When served with the skin on, Sweet Potatoes contain fiber and Manganese which work together help maintain stable blood sugars, helping you avoid spikes and falls which can contribute to chronic disease such as Diabetes as well as give you fluctuations in energy throughout the day
- Vitamin A: Great for immune strength and red blood cell formation
- Vitamin C: Antioxidant, immune strength, collagen formation
But what’s the best part about a sweet potato? It fits the Spartan Nutrition Code: Simple. Clean. Real.
Simple Sweet Potato Recipes
Breakfast Special Sweet Potato Toast
- 1 large sweet-potato slice, toasted
- 1 egg
- ½ avocado, sliced or mashed
- Dusting of paprika
- Salt and pepper to taste
- Cook the egg to your preference.
- Then spread avocado over the sweet potato, layer the egg on top, and finish with the paprika.
Sweet Potato Fries
- 2 medium sweet potatoes, peeled
- 1/8 teaspoon ground cinnamon
- coarse salt and black pepper
- 1 tablespoon olive oil
- Heat your oven to 450.
- Half the sweet potatoes lengthwise, then cut each half lengthwise into 4-6 long spears (depending on the width of your potato.)
- Spread the potatoes on a large rimmed baking sheet and toss with olive oil, cinnamon, salt and pepper.
- Bake for 10 minutes, then turn over and bake until browned on both side, 5-10 minutes more.
- Serve with ketchup for dipping.
Ginger Sweet Potato Mash
- 2 large sweet potatoes
- 1 1/2 tablespoons maple syrup
- 1 tablespoon butter
- 1 1/2 tablespoons of fresh ginger
- Boil sweet potatoes in salted water until tender then drain well.
- Mash sweet potatoes with ginger, brown sugar/maple syrup, and butter.
- Salt and pepper to taste.
Sweet Potato Chips
- 2 thin sweet potatoes
- 1-2 tbs coconut oil
- Red pepper flakes (optional)
- Wash potatoes.
- Slice potatoes. Try and make them between a quarter and silver dollar in thickness.
- Lay on baking sheet. (Parchment paper is always a good idea.)
- Brush or rub melted coconut oil across top of chips.
- Bake at 400 F for 30-45 minutes. At 20 minute mark flip chips on sheet and move them around so they don't stick.
Roasted Cinnamon Sweet Potatoes
- 1 medium sweet potato, cut evenly into 1 inch cubes
- 1 tbsp extra virgin olive oil
- 1 tbsp cinnamon
- Preheat oven to 425 degrees.
- Line a baking sheet with aluminum foil for easy clean up.
- Cut sweet potato into 1” cubes.
- Place in large bowl and coat with olive oil. Toss in cinnamon to cover.
- Bake in oven for 45 minutes or until cinnamon begins to caramelize. The sweet taste of the caramelized cinnamon and sweet potato are a warm treat so good, you'll forget it's a potato.
Sweet Potato Cookies
By: Rose Marie Jarry Master Chef at Kronobar
- 1 cup shredded raw sweet potato
- 3/4 cup arugula
- 2/3 cup cane sugar
- 1 1/2 cups chickpea flour
- 1/2 cup of GF oat flakes
- 1/4 cup of dry raisins
- 1/4 cup coconut milk
- 1 pinch nutmeg
- 1 teaspoon baking soda
- 1 teaspoon cinnamon powder
- Preheat the oven to 400F.
- Shred the sweet potato.
- Mix all the ingredient into a bowl and stir.
- Grease a cookie sheet and scoop 8 big tablespoons of the cookie mix onto it.
- Flat these scoops into cookie shapes..
- Bake 10 minutes in the oven at 400F.