Super Food- Sweet Potatoes

For the month of October, let us shift our focus to Sweet Potatoes:

  • Sweet Potatoes are a starchy and sweet tasting vegetable. They are a root vegetable just like carrots, parsnips and turnips. They are native to central and South America. There are currently about 25 different varieties that can be found in grocery stores. They range in color from dark red to brown, purple to orange-yellow and even white sweet potatoes.
  • Sweet potatoes are high in fiber, vitamin C, potassium, B5, B6, B3, manganese, magnesium and copper. Their orange color is from an antioxidant called beta-carotene. They even contain about 4 grams of protein per cup.
  • Some health benefits of sweet potatoes are they aid in digestive health and can help keep your heart healthy due to their fiber content. The complex carbohydrates in them help you feel fuller longer and can help control blood sugar. Sweet potatoes can help with your eyesight because of their vitamin A content and may be beneficial at easing stress and anxiety since they are high in magnesium.

Recipes

Sweet Potato MuffinsNutritious Recipes- Sweet Potato Muffins

Ingredients

  • 3 cups of mashed sweet potato
  • 2 cups flour
  • 2 tsp. cinnamon
  • 1 tsp. baking soda
  • ½ tsp. baking powder
  • ½ tsp. salt
  • 1 cup sugar
  • ¾ cup vegetable oil
  • 3 large eggs
  • 1 tsp. vanilla
  • ½ cup ground flax seed meal (optional)

Directions

  1. Prep the sweet potatoes: Pierce the potatoes with a fork and place on a foil-lined baking sheet. Bake at 400 degrees for approximately 45 minutes, or until the inside is soft when poked with a fork. Remove and let cool. When the potatoes are cool, peel off the skin and mash the sweet potato filling with a fork or masher until any big lumps are gone. Measure out 3 cups worth of filling.
  2. To make the muffins: In a large bowl combine the flour, cinnamon, baking soda, baking powder and salt. In a separate bowl, combine the sugar, oil, eggs and vanilla. Stir the wet ingredients into the dry ingredients, then add the sweet potato
  3. Pour into muffin tins/cups (recipe yields 24 muffins). If using flax seed, sprinkle on top of the muffins. Bake at 325 degrees for approximately 30 minutes.

Sweet Potato Apple Casserole

IngredientsMeritus Health Nutritious Recipes- Sweet Potato Apple Casserole

  • 2 apples cored and thinly sliced
  • 2 small sweet potatoes or 1 large
  • 2 ½ tbsp. unsalted butter
  • 5 tsp. maple syrup
  • 1 tsp. cinnamon
  • ¼ tsp. cinnamon
  • ¼ tsp. allspice
  • ¼ tsp. ground cloves
  • ¼ tsp nutmeg
  • ¼ tsp salt

Directions

  1. Preheat oven to 350 degrees F.
  2. Peel the sweet potato and poke a few holes in it. Microwave for about 3 minutes or bake 20 minutes, so that it’s starting to get soft but not cooked.
  3. Slice the sweet potato into thin slices, about ¼ inch thick.
  4. In a small saucepan, melt the butter over medium heat, and then add the maple syrup, spices and salt. Whisk together until smooth.
  5. In a baking dish, lay the sweet potatoes in a single layer.
  6. Brush with some of the butter/syrup mixture
  7. On top of that, place a layer of apple slices. Brush the apples with more syrup.
  8. Continue with another layer of sweet potatoes, then syrup, then apples and then the last of the syrup. Use a brush to ensure that everything is coated with the syrup.
  9. Bake for 30-40 minutes, or until the apples and sweet potatoes are tender when pierced with a knife. Recipe yields 4 servings.