Sweet Potatoes

If you haven’t been incorporating sweet potatoes into your weekly rotation you are really missing out on a powerful, nutritional boost.

Sweet potatoes are brimming with fiber, vitamins A, C, B6, E, & K AND manganese, potassium, niacin, thiamine, magnesium, riboflavin, phosphorus, and iron.

6 Reasons to Eat Sweet Potatoes

  • Sweet potatoes help to regulate blood sugar.  They are rich in fiber (a medium sweet potato provides up to 15% of your daily fiber requirement) which helps your body to slow down the absorption of sugar.
  • Sweet potatoes help to prevent cell damage because they are full of antioxidants.
  • Sweet potatoes help with brain function and memory because they are so nutrient rich and also because they are full of antioxidants.
  • Sweet potatoes help to boost immunity because they have so much Vitamin A.
  • Sweet potatoes are good for vision because they have Vitamin A and beta carotene.
  • Sweet potatoes help with weight loss because they are nutrient dense and loaded with fiber, so you feel full longer.

So think beyond what you find on your Thanksgiving table (those sweet potatoes covered with sugar and marshmallows) because there is lots of nutrition to be found in a sweet potato and lots of different ways to fix them!



I just recently tried a recipe from, “Food for Life”, by Laila Ali.  I really like this cookbook.  The recipes look delicious and they are all made from real foods. They are easy and family friendly. And she even includes some fermented drinks and veggies.  Each recipe is very well explained with pictures and extra tips for substitutions and sometimes ways to pump up the nutrition.

Baked Sweet Potatoes with Cinnamon and Vanilla

  • 4 medium sweet potatoes
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon ground cinnamon
  • 2 tablespoons unrefined coconut oil or grass-fed butter, melted
  • Sea salt

I scrubbed and pricked the sweet potatoes and popped them into a preheated 400 degree oven until done.  They will take anywhere from 40 – 60 minutes depending on their size.  And don’t worry if it takes a bit longer.  On busy or hot days I will wrap the potatoes in parchment paper and pop them into the slow cooker first thing in the morning and cook on low until dinner.

The sauce is very easy.  Just melt the butter or coconut oil with the vanilla and cinnamon and combine well.  I often like to bake my potatoes in my toaster oven. I just stick the butter in a ramekin and set it on top of the oven and it melts nicely.

To serve, I cut the potatoes in half lengthwise and drizzle each half with the butter/coconut oil mixture.

I think you will find this to be a delicious way to get all of the nutritious goodness from a sweet potato with the added bonus of the coconut oil or grass-fed butter and the cinnamon! 

Cinnamon has been shown to help regulate  blood sugar levels and it’s very beneficial for helping with digestion and gas.  It also helps to lower blood pressure and acts as an anti-inflammatory.

Sweet potatoes are not currently found on the Dirty 12 list so it’s okay not to buy organic sweet potatoes.
   

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