(Health Secrets) Sweet potatoes are some of the healthiest food on the planet. The benefits from eating them include weight management and cancer fighting abilities, far exceeding those of ordinary white and yellow fleshed potatoes. Sweet potatoes are great sources of vitamin A and also contain vitamin B6, vitamin C, calcium, iron, magnesium and potassium. They have plenty of dietary fiber too.
As their rich orange color indicates, sweet potatoes are high in carotenoids like beta carotene and others noted for their anti-cancer compounds. There is a world of other health benefits including protecting and restoring eye health, heart disease prevention and boosting the immune system. Another benefit of sweet potatoes is that they are naturally sweet and their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
Many people are not aware of how versatile sweet potatoes can be in the kitchen. Besides baking them, they can be roasted, pureed, steamed, or grilled and used in a wide variety of dishes including soups, curries, gratins, latkes, smoothies and even veggie burgers.
Following are two recipes, one simple and the other only slightly more involved, which provide examples of the many ways sweet potatoes and other healthy items can be combined to make dishes for use in a healthy diet. Enjoy!
Sweet Potato and Ginger Soup
3 cups water
3 cups peeled, diced sweet potato
1/4 cup julienne-cut peeled fresh ginger
2 tablespoons raw organic sugar
3/4 teaspoon sea salt
(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)
1. Bring water to a boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes.
2. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated.
Sweet Potato Falefel
1 large sweet potato, peeled and diced
2 cloves garlic, minced
2 spring/green onions, chopped finely
1 tbsp fresh coriander/cilantro leaf, finely chopped
1 tbsp coconut flour, sieved
1 tsp cumin
Small amount of coconut oil
1/2 tsp paprika
1 red chili, de-seeded and finely sliced (keep the seeds if you like your falafel spicy)
1/2 tsp lemon zest
1.Wash all fruits and vegetables.
Place the sweet potato in a pot of water. Cover, bring to a boil and let simmer for 25-30 minutes until soft.
2. Drain the potato, season well and mash vigorously to a smooth mash.
3. Transfer to a mixing bowl and stir in the rest of the ingredients. Place in the fridge to chill for 30 minutes.
4. Heat the oil in a large frying pan. Scoop a generous tbsp of the mash
and form into a patty shape. Place in the frying pan and fry for 2-3
minutes on each side until brown. Repeat until the mash is used up.
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Photo by jeffreyw