What would you say to a very versatile food that is fat-free and loaded with nutrients?
This ‘wonder vegetable’ is as sweet as pumpkin pie or can be salt and peppered and treated like a French Frye!
Enter one of the oldest vegetables known to mankind, hailing from Central America – the sweet potato (SP).
Just as easy to prepare as any white potato, the sweet potato far surpasses its pale colored cousin in nutritional performance.
White potatoes contains no vitamin A, however the sweet potato is loaded with vitamin A (from beta-carotene).
They are also a great source of manganese, vitamin B-6, potassium, iron and copper. Sweet potatoes have more fiber than a white potato and more protein.
Along with being a powerful anti-oxidant source, SP’s have a very low glycemic index. This means that the carbohydrates in a SP have a very low impact on blood sugar levels. This means steady energy and less chance of body fat production.
White potatoes on the other hand have a high glycemic index, which can raise blood sugar levels rapidly and cause body fat storage.
All of this and SP’s are easy on the calories. A small sweet potato (about 3 ounces or 80 grams) has about 90 calories. Even a medium sized SP only has about 130-160 calories.
Even people on ‘low carbohydrate’ diets can easily fit SP’s into their carbohydrate or calorie ‘budget’.
Don’t worry about the kids liking them. That is easy! I have fed many young kids SP fries (which I bake). Kids find the new ‘orange colored French fries’ fun and exciting. Slather with ketchup, mustard, or any other way you would eat a normal French Frye.
Let’s not forget the sweet potato patties, that you can easily make or find pre-made. Brown them up quickly in a skillet or bake.
Sweet potatoes are so good though, that it is not hard to eat them the simplest way of all. Baked, microwave, or boiled.
Treat them just like any white potato. However, for a tasty twist, sprinkle some cinnamon (which is excellent for helping to stabilize blood sugar) on top. If you need it a little sweeter, add just a teaspoon or two of brown sugar.
The versatile sweet potato – dash them with salt and pepper, cinnamon, brown sugar, ketchup, mustard, baked with cheddar cheese (like scalloped potatoes), so many creative ways to enjoy this super nutritious and delicious food! Enjoy and be healthy! They are even good with hot sauce!