There are few aromas more nourishing and inviting than a steaming dish of sweet potatoes with a hint of cinnamon. This nutrition-laden root veggie can star in a large variety of dishes, which easily takes any meal to the next level.
The ultimate healthy comfort food, sweet potatoes are high in vitamins A, B6, C and D, as well as minerals including calcium, iron, magnesium and potassium. One medium, cooked sweet potato also contains about 4 grams of dietary fiber, making it a great boost to digestive health.
The following are five healthy ways to celebrate the sweet potato:
Mashed Sweet Potatoes with Walnuts and Cinnamon
- 4 medium or 3 large sweet potatoes
- ½ stick butter
- ½ cup milk (or alternatively use a milk substitute, like almond or coconut milk)
- ¾ cup chopped raw walnuts (less or more if desired)
- ½ teaspoon ground cinnamon
- sea salt and fresh-ground black pepper, to taste
Peel and cut sweet potatoes into one-inch cubes, and boil until tender. Drain, then mash with butter and milk. Stir in walnuts and cinnamon, and add sea salt and pepper to desired taste.
Roasted Sweet Potato Wedges
- 4 or 5 medium sweet potatoes
- 2 tablespoons organic, extra virgin olive oil
- approx 1 teaspoon of your favorite spices, such as rosemary, cayenne pepper, basil and/or thyme
- sea salt and fresh-ground black pepper, to taste
Preheat oven to 450 degrees Fahrenheit. Wash thoroughly then cut sweet potatoes, with skins on, into wedges. Toss in olive oil, spices and sea salt and pepper. Spread in a single layer on a baking sheet, and roast for about 30 minutes, turning wedges over halfway through roasting.
Sweet Potato, Pumpkin and Ginger Soup
- 1 tablespoon organic, extra virgin olive oil
- ½ cup chopped onion
- 1 or 2 cloves chopped garlic, to taste
- 3 cups sweet potatoes, cut into ½ inch cubes
- 2 cups pumpkin flesh, cut into ½ inch cubes
- 1 tablespoon ginger root, chopped
- 1 ½ teaspoons curry powder, if desired
- ¼ teaspoon cumin, if desired
- 3 cups of homemade chicken or vegetable broth
- Sea salt and fresh-ground black pepper, to taste
- Dash of cinnamon for garnish
In a soup pot or large saucepan, heat oil over medium heat, and saute onions and garlic until tender and very slightly golden brown. Add vegetables and spices, and saute for another 2 or 3 minutes.
Stir in broth, adding up to a cup of water if you desire a thinner soup. Bring to a boil, then reduce heat to low, cover and simmer for about 30 minutes. Add salt and pepper and stir.
Blend soup with a hand blender until desired texture, or blend in a food processor, about one half of the mixture at a time. Garnish with a dash of cinnamon.
Sweet Potato Stew
- 1 or 2 pounds of organic, grass-fed beef or pork, cubed
- 3 or 4 cups of sweet potatoes, cubed
- 2 or 3 cups of carrots
- 1 chopped large onion
- 1 or 2 cloves of garlic, whole or sliced
- 1 or 2 cups of green lentils
- 3 cups of homemade broth, enough to cover mixture
- 1 teaspoon curry powder, if desired
- Sea salt and fresh-ground black pepper, to taste
Add all ingredients to slow cooker, and let simmer throughout the day until all ingredients are cooked through and tender. You can substitute sweet potatoes for white potatoes in nearly any stew recipe.
Sweet Potato Fruit and Veggie Dip
- ½ cup roasted sweet potatoes, peeled and mashed
- 1 ½ tablespoons organic Greek yogurt
- ¼ teaspoon raw honey
- ¼ teaspoon tarragon, minced
- Sea salt and black pepper, to taste
- Assorted fruits and vegetables, sliced
Combine all ingredients in a mixing bowl, and blend with a fork to desired consistency. Great for dipping fruits and vegetables, as well as for spreading on your favorite gluten-free crackers.
These are very basic recipes, so feel free to sub in your favorite veggies and spices according to your taste. To get the most from your meals, always choose organic ingredients and spices, and stay away from packaged broths and bouillon cubes, as they often contain MSG and other chemicals.
While the above-listed options are surely delicious, there are numerous other ways to incorporate sweet potatoes into your healthy meals. Use your culinary imagination; with sweet potatoes, it is hard to go wrong.
-The Alternative Daily
Sources:
http://www.health.com/health/gallery/0,,20600272,00.html
http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html