Options for harvesting nutrient-rich foods in the fall are abundant. So it is no wonder that November has been chosen to be National Sweet Potato Month.
According to the United States Sweet Potato Council, sweet potatoes are “A powerhouse of nutrition, and are bursting with beta carotene (vitamin A), high in vitamin C, a good sources of fiber as well as fat-free and cholesterol-free.”
The council reported that the American Heart Association has also certified the sweet potato to be low in saturated fat and cholesterol.
“The sweet potato has taken top honors in two surveys of the nutritional benefits of vegetables. And, when eaten with the skin, it has more fiber than oatmeal. One medium (4 ounce) sweet potato, baked with the skin, has about four times the recommended daily allowance (RDA) of Vitamin A and almost half the recommendation for Vitamin C.”
According to LiveStrong.com, “Antioxidants abound in sweet potatoes, which also have anti-inflammatory properties.”
The site offers advice on the types of sweet potatoes and how they should be prepared. “Choose organically-grown sweet potatoes whenever possible and eat them with their skin, which contains nutrients. Conventionally-grown sweet potatoes are often treated post-harvest and should be peeled before eating. “
Sweet Potato Pancakes
• ½ tsp. stevia powder
• 2 eggs, beaten
• 1 medium sweet potato, cooked and mashed
• 1 tbsp. of ground almonds or almond meal
• dash of cinnamon
Combine all ingredients in bowl and mix to a batter consistency.
Spoon onto hot, lightly greased griddle or skillet.
Serve with sugar free syrups.
Makes 3-4 small pancakes.
Sweet Potato Walnut Pie
• 2 cups of mashed sweet potato
• ½ cup of Stevia powder
• ½ cup of raw brown sugar
• ½ tsp of vanilla
• ½ tsp of cinnamon
• ½ tsp of nutmeg
• 4 large eggs
• ½ cup of almond milk
Pie Crust:
• 1 cup of ground walnuts, mixed with 2 tbsp. butter and raw brown sugar
Press firmly into pie plate.
Combine all other ingredients together in mixing bowl and fill pie crust.
Bake at 350 degrees for about 50 minutes.
Sweet Potato Coconut Fries
* 1 large sweet potato, peeled and sliced
* 1 ½ tbsp. of extra virgin coconut oil
* cinnamon
Place oven rack in center, heat oven to 425°F.
Wash, scrub and peel sweet potatoes, slice into wedges, length-wise.
In a large bowl, toss potato wedges with coconut oil and cinnamon.
Spread on cookie sheet.
Roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
Sources:
“SweetPotatoUSA.org.” The United States Sweet Potato Council. Web 19 Nov. 2013.
http://www.sweetpotatousa.org
“The Health Benefits of Sweet Potatoes – LiveStrong.com.” Live Strong.” Web 19 Nov. 2013.
http://www.livestrong.com/article/2702-facts-health-benefits-sweet-potatoes
Best Food for Nutritional Value: The Sweet Potato. Yahoovoices. Web 19 Nov. 2013.
http://voices.yahoo.com/best-food-nutritional-value-sweet-potato-8475321.html?cat=5
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist and Publicist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans, recipes and lifestyle advice are available globally on her website www.happiwoman.com. She resides in the Phoenix, AZ area with her husband and son, where she runs her fitness and publicity business, Fitness Answer, LLC.
Reviewed November 20, 2013
by Michele Blacksberg RN
Edited by Jody Smith