Easy superfood recipe: Sweet Potatoes
/This year we have launched an exciting collaboration with Soul Food Salon. Each week, we feature a delicious, seasonal, and nutritious ingredient. We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home. Please share pictures of your meals on Facebook or on Instagram using the hashtag #SoulFoodSalon. We can’t wait to learn and cook with you!
About:
- Native to Central and South America
- Vary in skin and flesh colors from almost white, cream, yellow, orange, pink or deep purple
- Often confused with yams, are a completely different food and belong to different plant families.
Nutrient Profile:
- Excellent source of Vitamin A (in the form of beta-carotene)
- Very good source of:
- Vitamin C
- Manganese
- Copper
- Pantothenic acid
- Vitamin B6
- Good source of:
- Potassium
- Dietary fiber
- Niacin
- Vitamin B1
- Vitamin B2
- Phosphorus
- Rich in phytonutrients.
Health Benefits:
- Antioxidant Activity
- Anti-Inflammatory Nutrients
- Blood Sugar Regulation
Selection and Storage:
- Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots
- Avoid those displayed in refrigerated sections as cold temperatures negatively alter their taste
- Store in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days
- Keep out of the refrigerator
Individual Concerns: Sweet potatoes are among a small number of foods that contain measurable amounts of oxalates (naturally occurring substances found in plants, animals, and human beings). When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating sweet potatoes.
Here’s an incredibly delicious and easy recipe to make!
THese were delicious!
Ingredients
- 2lbs of sweet potato
- Olive oil
- ¾ teaspoon of salt
- 1 ½ teaspoons of your favorite ground spice
- Your favorite herb, parsley or cilantro, to sprinkle on top
Preparation
Preheat the oven to 400 degrees. Rinse the sweet potatoes, but there is no need to peel them (Yes to saving time!). You want to cut each sweet potato lengthwise, so that in the end you end up with 8 long pieces (almost like fingers). So cut each sweet potato in half lengthwise. Then take that half and cut it in half lengthwise again. Then take that half and cut it again lengthwise. Take the other half of the sweet potato and do the same thing. You are left with 8 pieces per sweet potato, which have been cut lengthwise. Do this for all of the sweet potatoes you have.
Take a roasting sheet pan and line it with your favorite liner so that there is easy cleaning afterwards (parchment paper, aluminum foil, etc.). Spread the sweet potato wedges and drizzle with olive oil. You want to make sure each piece is nicely covered with the oil, so you might want to brush the oil on, or just use your hands to move things around.
Combine the salt with your favorite ground spice. Here, pick a spice that you truly enjoy. Do you like heat? How about 1 ½ teaspoons of Chili pepper or cayenne pepper? I believe All Spice could be a good option, as it will accentuate the sweetness of the sweet potato. One of my favorites? Coriander. I love the lemony properties that it brings to the sweet potato…it tastes so fresh! Once you have sprinkled 1 ½ teaspoons of your favorite spice, roast in the oven for 25 minutes, or until the potatoes are tender inside (use a tooth pick to check!) and golden brown.
When done, remove from the oven and sprinkle with your favorite herb, cilantro or parsley. I LOVE cilantro, so I use it whenever possible. Also it goes well with coriander, which is the spice I would choose. Feel free to sprinkle some red chili flakes to give the sweet potatoes a kick if you would like.
I truly hope you enjoy this recipe and that it helps you live a healthier life. I would absolutely love to hear from you, so please leave a comment below and let me know what you think. If you enjoyed this post, share it with your friends and family!
Lots of love,
Judith