Sweet potatoes may be a staple at Thanksgiving dinner but they also can be enjoyed almost year round. Their rich nutrient profile and dessert like palate will have you totally satisfied.
Sweet potatoes are tubers which means they are a root vegetable. They come in many different variations and colors ranging from brown to orange to purple, while the flesh can be white or various shades of orange. They are very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6 and good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
Health Benefits
Sweet potatoes are high in fiber and antioxidants that have protective effects our heart and gut health. Those with a deep orange hue contain lycopene. They can improve blood glucose regulation and are rich in vitamin A, which has been studied for its ability to lower risk of some cancers like prostate and colon when consumed in high amounts.
Nutritional Content
1Cup Baked Sweet Potato
Daily Recommended Intake:
214% vitamin A
52% Vitamin C
50% Manganese
36% Copper
34% vitamin B6
27% potassium
26% fiber
Selecting and Storing
Chooses sweet potatoes that are firm and free of soft spots or bruises. Store in a cool, dry place for up to four weeks. Once cooked, they will keep in the refrigerator for five to seven days or in the freezer for six to nine months. Sweet potato season runs from to add throughout the season, which is from early August to November but they are usually available year round.
How to Eat More Sweet Potatoes
Simply roast in the oven and enjoy plain or have some fun and turn them into toasts, season with some cayenne and cinnamon and top with avocado, nut butter, coarse ground mustard or my favorite tahini! Here are a few other ideas:
- Sautéed in olive oil with sweet onion, green beans and parsley
- Boiled and then frozen and ready to add in smoothies
- Pureed in pies, muffins or pancakes
- Makes a Creamy “no cream” soup
- Twice baked stuffed with beans, tofu, tempeh
- Grilled with lime and cilantro
Below is a recipe for Whipped Sweet Potatoes with a Maple Pecan crumble it’s a healthy take on the traditional Candied Yams. A great dish for the holidays and it is also the perfect make- ahead dish to have for quick weeknight dinners.
Would love to hear from you! Leave a comment and if you recreate the recipe let me see, #sidebarnutrition!
Have a wonderful Thanksgiving!
Xo
J
- 4 Sweet Potatoes, roasted or boiled skin removed
- 2 eggs
- 1/2 cup tablespoon Maple Syrup
- 2 Tablespoon Coconut Oil
- pinch cinnamon
- 1 cup Pecans
- 1/2 cup Almond Meal (also called almond flour)
- 1/2 cup Old Fashioned Oats
- 3 Tablespoons Maple Syrup
- 1 1/2 tablespoon Coconut Oil
- pinch of nutmeg
- Pre-heat oven to 375
- Wash sweet potatoes and then place on foil lined baking sheet.
- Put sweet potatoes in oven and let roast for about 40-45 minutes until soft. Keep oven at 375 for later.
- Combine all ingredients for whipped sweet potatoes into a high speed blender and blend on a low speed for about 4 minutes until mixture is smooth and incorporated
- Add whipped sweet potato mixture to deep baking dish
- In separate bowl combine all topping ingredients and mix well
- Spoon topping mixture on top of whipped sweet potatoes
- Bake in oven at 375 for about 25 minutes until topping is golden brown
- Serve and enjoy!
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