Nourished Noshing: Sweet Potato
I always forget how much I love a sweet potato until I’m eating it. I never really crave the taste, I find that more often than not I make them when we’re having something that warrant’s a “side of fries” and – just ask john- whenever I do make them I always say: “I should make these more often – they are so delicious and so good for you!” And that’s the truth. They are. Both.
Sweet potatoes are one of those foods that we dietitians promote for those looking to loose weight, boost vitamin intake, make smart diabetic choices, etc. Whatever ‘diet’ you’re on, the sweet potato should make the list.
Much better than a white potato, these orange skinned root vegetables offer a host of health benefits & are touted as one of the top most nutritious foods you can eat.
- Low Glycemic Index – the glycemic index is a number that indicates the impact of a food on our blood sugar levels; The higher the number, the greater the spike. Sweet potatoes keep our blood sugar steady thanks to a low load of 17. Conversely, its white potato counterpart has a much higher index of 29
- Nutritionally rich – per serving (medium potato) these potatoes offer over 50% of your daily recommended Vitamin C level and over 700% of your daily recommended Vitamin A! They are also extremely high in folate, potassium, calcium, and beta-carotene. (Beta-carotene is an antioxidant converted to Vitamin A in the body)
- Vitamin A & Beta-Carotene are excellent for your skin and anti-aging and potassium helps with muscle cramps and tension.
These are so simple to make. Below are my go to ways of eating but really the options are endless.
- Diced, tossed with oil salt and pepper & cumin and roasted. (I love making lots of extra to keep in my fridge for lunch.
- Salad: Arugula, goat cheese, roasted sweet potatoes, sunflower seeds
- Protein punch: roasted whole potato, sliced open and eaten with 2 Tbs nut butter (sunflower seed butter is amazing in here)
- Oven Fries: a go-to in our family slice in strips, toss with oil, cumin and salt and roast at 375 until tender. Dip in a lot of ketchup/franks combo
- Leftovers: warmed roasted potatoes topped with beans, avocado and a drippy egg
- a recipe to try (suggested by Kate)
In The Kitchen
This recipe is actually Johns creation. It’s adapted from here and it was so so tasty! A simple, different and delicious dinner – I highly recommend!
adapted from Love & Lemons Blog
2 sweet potatoes
1 can Great Northern Beans
1 tablespoon tahini
1 teaspoon minced rosemary
1 teaspoon paprika
1 clove garlic, minced
a few pinches of salt
a few grinds of pepper
1 tsp honey
1/2 cup panko, toasted
Prick your potatoes and pop in the microwave to cook until soft (~5 minutes). Preheat oven to 425.
Using a food processor combine all ingredients except panko. Form into patties (we got 5 but it all depends on what you’re looking for). Put panko on a plate and coat the outside of each patty with the panko crumbs. Heat an oven-proof skillet with oil and place patties in, searing the outside. Place skillet in oven and bake for 15-20 minutes or until warmed through. Serve with topping of your choice (we choose avocado, tomato and red onion)