To celebrate the coming of fall, I am beginning a series featuring food items that are "in season" and providing some recipes incorporating these ingredients. For more information on eating seasonally, check out my blog post by clicking here. First feature will be... SWEET POTATOES! I feel about sweet potatoes the way Bubba felt about shrimp in Forrest Gump: you can bake them, saute them, boil them, broil them, throw them in baked goods, and what have you and they're ALL good! The sweet potato is a super food and is packed with nutrients that do the body good. This starchy vegetable is full of vitamin A, which is important for vision (deficiency can lead to night blindness), healthy, clear skin, and optimal immune function. Sweet potatoes also contain manganese, a trace element that can help in the management of diabetes, PMS, and arthritis. Sweet potatoes are a great alternative to white potatoes, as they contain a bit more fiber. One medium (about 5 inch) sweet potato provides about 4 grams of fiber. They are also low on the glycemic index, meaning they do not cause spikes in the blood sugar, which is particularly important for those with diabetes. These qualities also make them quite filling. The first sweet potato recipe I will share is for sweet potato fries. Almost everyone enjoys fries, but we also know that all that grease is not the best if we are trying to maintain a healthy, active lifestyle. Rather than frying the potatoes, I bake them with a light coating of olive oil. You will need: 2 large sweet potatoes 1 tsp olive oil cinnamon 1/4 tsp kosher flake salt (optional) garlic powder (optional) Preheat your oven to 400 degrees F. Peel and slice the potatoes into wedges, chips, or whatever shape you desire. Place the cut potatoes onto a cookie sheet. Drizzle with the olive oil and use your hands to coat the potatoes with the oil. Sprinkle cinnamon and/or seasonings of choice onto the potatoes and place in the oven. Bake for about 22-25 minutes, checking the potatoes after about 10 minutes to flip or stir them around. Thinner fries will cook faster, thicker will take longer. Remove from oven and serve. Serves 2-3. I don't always add garlic and salt. Sometimes I do dip them in a bit of ketchup. The potatoes are really perfect without any seasoning. This recipe is a great way to incorporate veggies into a picky eater's diet. Nutrition info for 3 servings (per serving): Calories: 120 Fat: 1.5 g Sodium: 135 mg Carbohydrates: 24 g Fiber: 4 g Protein: 2 g
4 Comments
Alicia
9/23/2012 09:52:45 am
Yum! You are making me hungry! Those fries look delicious! I love sweet potatoes, but did not realize they were sooo healthy. Now I have a good reason to eat more of them. Thanks.
Reply
Alena
9/25/2012 12:23:17 am
lol yes they're great-never knew a food could taste so good and still be good for you!
Reply
karen
9/25/2012 05:20:57 am
tried them - loved them - keep the recipes coming - sweet potatoes have always been a staple for me but usually i just bake them - peal and eat - i also juice them with other veggies - but the fries appeal more to my decadent side - thanks
Reply
Alena
10/1/2012 11:54:26 am
hmm i've never tried juicing them...sounds interesting!
Reply
Leave a Reply. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
|