Sweet potato lovers, you know who you are. Sweet potato fries are your default restaurant side-dish order. And it “wouldn’t be Thanksgiving” without candied sweet potatoes. Behold a new flavor bomb that can be ready in 30 minutes. I love this dish as an entree, where you may want to stir in extra cheese for added protein, or serve a bit of roasted chicken alongside it. It also works double duty as a side dish or appetizer. In the case of the latter, use small sweet potatoes for a cute presentation.
Tag: sweet potato
When it comes to healthy eating, accessibility is key. Dinner choices are often rooted in convenience, so we need to make the healthy option an easy option. If the thought of putting dinner on the table seems too daunting on my car ride home, you’ll likely find me snagging pad Thai and drunken noodles from my favorite neighborhood Thai joint. Conversely, if I have dinner prepped and ready to go at home, I’m less likely to swing by a drive-thru. As a dietitian, I know that many of my clients have this same mindset. Therefore, my goal is always to simplify the healthy-cooking process.
If vegans and paleo eaters could agree on one thing, it would be this: Sweet potatoes are fantastic. Originally grown in Central and South America, they are hearty, nutritious tubers that can become a filling side dish, or serve as the foundation of a meal when stuffed. While they bear the name “potato,” sweet potatoes are part of a different family of vegetables than the standard spud (and yams as well). And don’t think that sweet potatoes need only be orange — thousands of varieties exist, ranging from white to purple.
We all love when pumpkin is back in season and products abound to deliver the best of that favorite flavor, but what’s the next kind of seasonal produce making headlines? Sweet potatoes. Products are popping up all over this month welcoming sweet potatoes as the new star of healthy snacks.
With the new season of the prison drama Orange Is the New Black set to debut this week, it seems like a good time to celebrate all things orange. But that’s not necessarily a nod to neon-orange processed food — like crunchy cheese curls — or even prison garb, for that matter. This is about the tasty orange stuff that grows on trees and plants, all of which is uniquely good for us.
“The reality is various types of orange produce are all very similar nutritionally,” says Mary Howley Ryan, MS, RDN, owner of Beyond Broccoli Nutritional Counseling, in Jackson, Wyo. “The carotenoids — especially beta-carotene that turns into vitamin A — not only give them their beautiful color but also provide big health benefits.” That said, there are literally hundreds of different carotenoid compounds to be found in orange fruits and vegetables, so it pays to try them all.
The antioxidant beta-carotene is found in such plentiful quantities in carrots that it was actually named after the vegetable. This nutrient is also widely studied — research in the Netherlands found that those who had higher levels of carrot intake had significantly lower risk of cardiovascular disease. And other compounds called polyacetylenes found in carrots have more recently been shown to inhibit growth of colon cancer cells in mice.
A medium-sized baked sweet potato has 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. It’s also rich in the antioxidant beta-carotene and contains a small amount of vitamin C. Sweet potatoes are also loaded with potassium and vitamin B6.
Baked, roasted, mashed, added to chili or pureed into soup – adding sweet potatoes to your meals can help you stay satisfied and provide you with a hefty dose of nutrients.
Fall is in full swing and Thanksgiving is around the corner. Fun mash ingredients like potatoes, parsnips, acorn squash, carrots, turnips are all in season. Now’s the time to practice your mashes!
A mash is usually made from vegetables, a touch of liquid like milk or butter, and seasonings. Once you get the hang of it, you can mix and match your favorite veggies and flavors.
The first step is to choose the veggie or veggies to mash. Once you do so, wash, peel, and trim them. Cut into uniform sized pieces so they’re evenly cooked. Be sure the pieces aren’t too small, or they end up absorbing too much water resulting in a runny mash.
Mashed with marshmallows on top isn’t the only way to enjoy sweet potatoes. Here are 30 ways to enjoy sweet potatoes while they’re in season (and not just on Thanksgiving!):
1. These tubers are not technically potatoes – get the sweet facts.
2. No need to buy organic – sweet potatoes are #13 on the Clean Fifteen produce list.
3. Combine leftover sweet potatoes with a few simple ingredients for an entirely new meal: Sweet Potato Soup.
4. Toss cooked potatoes, crunchy veggies and vinaigrette dressing for a colorful take on potato salad.
5. Make a smoky and spicy mash with chipotle peppers.
A one-stop meal, casseroles make an easy weeknight dinner (and next day lunch). But many recipes call for cups (yes, cups!) of mayo, cans of creamy soup or lots of heavy cream — if you eat these on a regular basis, you may as well have “911” on redial for the after-dinner coronary. Here are our top 5 lighter casseroles that’ll keep your waist slim and your heart in tip-top shape.
Just in time for Halloween parties, we’re cooking up this black-and-orange appetizer that’s easy, tasty and festive. Best of all: there are only 5 ingredients.