Easy Healthy Sweet Potato Recipes - Like This Healthy Sweet Potato Spread

Sweet potato is one of the oldest vegetables consumed to this day, believed to be in consumption more than 5000 years ago. In fact, sweet potato artifacts have been found in Peruvian caves dating back more than 8000 B.C and serve as the best proof of their consumption even in prehistoric times. Sweet potatoes have been an important part of the diet in the United States for most of its history, especially in the Southeast, however this nutritious tuber has lately become less popular on the plates of most Americans sometimes only served at Christmas or Thanksgiving dinner.

There are hundreds of varieties of this root vegetable, with the flesh ranging from white, yellow, orange, red and even purple in color and the thin skin either being white, yellow, orange, red or purple.

The young leaves and shoots are sometimes eaten as greens. Sweet potato leaves and shoots are a good source of vitamins A, C, Although the leaves and shoots are edible, it is the starchy tuberous roots that are by far the most sought after product.

Below is the nutrients found in 100 grams of sweet potato:

Carbohydrates - 20.1 gm

Sugars - 4.2 gm

Dietary fiber - 3.0 gm

Fat - 0.1 gm

Protein - 1.6 gm

Vitamin A - 709 µg

Beta-carotene - 8509 µg more than 250% of your daily requirements

Thiamin (Vitamin B1) - 0.1 mg

Riboflavin (Vitamin B2) - 0.1 mg

Niacin (Vitamin B3) - 0.61 mg

Pantothenic acid (Vitamin B5) - 0.8 mg

Vitamin B6 - 0.2 mg

Folate (Vitamin B9) - 11 µg

Vitamin C - 2.4 mg

Calcium - 30.0 mg

Iron - 0.6 mg

Magnesium - 25.0 mg

Phosphorus - 47.0 mg

Potassium - 337 mg

Zinc - 0.3 mg

Sweet potato Calories - 90 kcal (360 kJ)

A regulat diet of sweet potato can lower the risk of constipation, diverticulosis and colon and rectal cancer. Several studies have shown the superior ability of sweet potatoes to increase vitamin A levels in our blood . Sweet potatoes were found to contain between 100 - 1,600 micrograms of vitamin A in every 3.5 ounce enough to meet over 90% of our vitamin A needs.

It's important to have some fat with your sweet potato meal. Recent research has shown that a minimum of 3 to 5 grams of fat per meal significantly increases our uptake of Beta-carotene from sweet potatoes.

Sweet potato also contain cyanidins and peonidins and other related phytonutrients which has purported antioxidant and free radical scavenging effects which may protect cells from oxidative damage and reduce risk of cardiovascular diseases and cancer. That risk reduction is important not only for individuals who are at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by oxygen radicals. You will find that the purple flesh varieties of sweet potatoes contain greater amounts of the phytonutrients mention above.

Sweet potato is ideal for the health conscious consumer. Sweet potato blends well with herbs, spices and flavorings producing health delicious dishes of all types. From processed baby foods to main dishes, casseroles, salads, breads, desserts, and pet food, sweet potatoes add valuable appetizing nutrients and color to any meal. Below are a few easy healthy sweet potato recipes great for everyone including diabetics.

Healthy Sweet Potato Spread

2 medium sweet potatoes 300grams or 1/2 lbs

1 medium onion, minced

1 Tbs. Tahini or unsalted almond butter

Salt and pepper to taste

Optional

1 Tbs. maple syrup (I am thinking about substituting with honey or agave syrup. However I haven't tried it yet if you do please let me know.)

1/4 teaspoon curry

1/4 teaspoon ground cumin

1. Cook potatoes in a saucepan, cover potatoes with water and bring to a boil.

2. Simmer over medium heat until potatoes are soft when pierced with a knife (During this period, prepare sauce.).

3. Remove from saucepan. When cool, remove skin.

4. While potatoes are cooking, peel carrot and onion, and chop into small pieces.

5. Place chopped carrot and onion into another saucepan and cover with 1/2 cup of water.

6. Simmer carrots and onions until soft

7. Pureee sweet potato in a food processor with tahini or almond butter, curry powder, and ground cumin until just combined.

8. Add carrot-onion mixture and puree until smooth.

Note:

Some recipes call for baking the potatoes (I prefer boiled). Those recipes include the use of maple syrup which is fine for the kids or those of you with a sweet tooth. If you are boiling (like me :-) then use curry and cumin to add flavour.

This makes a nice spread served with crackers or toast.

Most people don't know that there are lots of other ways to utilize sweet potato. In fact ask the person next to you and they will probably say it's either peeled and made into chips, baked as is, boiled as is and served or used during Thanksgiving as a tasty treat and that's it. Did you know George Washington Carver identified 118 ways in which you can use sweet potatoes? Here are some other interesting and health ways in which you can use sweet potato.

1 cup finely shredded sweet potato
1 1/4 cup oats
1/3 cups wheat germ or flour
1/2 cup water
2 Tbsp oil
1/2 tsp salt
1/2 cup grated coconut
3/4 tsp sea salt

Mix all dry ingredients into a potato oats mixture. Add water, oil and stir well. Shape into small muffins, heaped up on top. Bake at 350 for 30 - 40 minutes until golden brown.