Sweet Potato: The Ultimate SUPERFOOD

Sweet Potato: The Ultimate SUPERFOOD

Why is sweet potato a SUPER FOOD?

These potatoes are one of the most versatile (roast, purée, steam, bake, or grill) and healthy vegetables I know and many researchers will agree.“Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA).  They contain a high amount of fiber, which also helps to reduce levels of “bad” LDL cholesterol in the body”. (SOURCE: https://www.bodyandsoul.com.au/nutrition/nutrition-tips/sweet-potatoes-a-diabetic-superfood/news-story/c559e96a115ee2ad0ac1b6e9ceb3799d). The natural sugars in sweet potatoes are slowly released into the bloodstream; which has been shown to support stabilizing blood sugar levels by lowering insulin resistance.

Sweet potatoes are packed with sweet flavor and lots of nutrients:

Vitamin B6 (linked with prevention of heart attacks)
Vitamin C (bone and tooth formation, digestion, and blood cell formation)
Vitamin D (supports the thyroid gland.)
Iron (red and white blood cell production, and the metabolizing of protein.
Magnesium (the relaxation and anti-stress mineral)
Potassium (help regulate heartbeat and nerve signals)
Carotenoids (help strengthen eyesight and boost immunity to disease)

Top all of these benefits with the fact that these tubers are a great source of the anti-inflammatory nutrients, vitamins A and C; which makes them excellent for those suffering from arthritis or asthma.

Brazilian sweet potato salad recipe

 Ingredients
o 5 medium sweet potatoes, peeled and cut into small cubes
o 1 small onion, chopped
o ½ cup extra virgin olive oil
o 1 green chili pepper (I left this out)
o ¼ cup lime or lemon juice (I used lime)
o 1 (15 oz.) can black beans, rinsed and drained
o ¼ cup fresh cilantro (coriander), chopped
o Black pepper to taste
Instructions
1. Preheat the oven to 200°C/400°F.
2. Line a baking sheet with foil and spread the potatoes and onion in a single layer. Add about 1-2 tablespoons of the olive oil and mix well.
3. Roast the potatoes for about 30-45 minutes, or until done, turning the potatoes occasionally.
4. Add the rest of the oil, juice, chili peppers (if using), pepper to a blender or food processor and blend until smooth.
5. Add the sweet potatoes to a bowl along with the black beans. Drizzle the dressing over the potatoes and black beans. Mix well.
6. Sprinkle the chopped cilantro (coriander) on top.

Yours in health – Dr. Velonda

TWITTER: @drvelonda         INSTAGRAM: sweetpotatodelights          FACEBOOK: Be-Fit, Inc.

National Sweet Potato Month

National Sweet Potato Month

February is National Sweet Potato Month              Celebrating the most nutritious vegetable in the world!

The top 2 health benefits of sweet potatoes are antioxidants and blood sugar regulation.

Stay tunes for more sweet potato nutrition nuggets. In the meantime, use the recipe below to add sweet potato pancakes to your menu.

INGREDIENTS

2 cups rolled oat (or oat flour)

1 cup almond milk

1 cup sweet potato purée

2 tablespoons maple syrup

1 teaspoon baking powder

1 teaspoon apple cider vinegar

3/4 teaspoon cinnamon

1/2 teaspoon vanilla extract

1/2 teaspoon celtic salt

1/4 teaspoon baking soda

  • Process/grind oats in a grinder, food process or high speed blender
  • Add oats and all other ingredients to the food processor or high-speed blender. Process/blend until smooth. Set aside while you preheat a skillet over medium heat.
  • Pour batter into skillet, ½ – 1/3 cup at a time, fill with as many pancakes as fit comfortably fit.
  • Cook on each side on medium-low heat for about 3 minutes. Flip when the center starts to bubble.
  • Top the pancakes with maple syrup and berries to taste.