Superfood of the Week: Sweet Potatoes + a recipe!

11.05.10

Sweet potato casserole is one of my favorite holiday dishes! [via]

I like to call this super food “a white potato’s sexier, more successful brother” for a few reasons. For one, I think sweet potatoes taste better than the original with their natural sweetness and flavor. Secondly, they are packed with more nutritional benefits than the white potato. And third, I like to personify food, what of it? As much as I love these bright orange vegetables, I know a few people who aren’t as keen on the flavor. For those of you like that, I’ve included a recipe below that will convert you into a sweet potato lover in no time!

Antioxidants Galore

This orange wonders are loaded with antioxidants, so slice, dice and eat right up!

So what exactly make these sweet veggies so sweet? According to World’s Healthiest Foods, they are full of powerful antioxidants, such as vitamin A, vitamin C and vitamin B6! Along with these, sweet potatoes also have strong root storage proteins which contain almost 1/3rd the antioxidant capability of glutathione, which is our body’s most impressive internally produced antioxidant! The vitamin A and vitamin C found in sweet potatoes work to eliminate free radicals, which can damage cells and cell membranes, as well as work to develop colon cancer and heart disease. The B6 in these superfoods are key to supporting a wide range of necessary activities in your nervous system, promoting proper breakdown of sugar and starches and preventing homocysteine build up in your blood.

Reducing Inflammation

Inflammation of your bronchiols [an airway in your lungs] can lead to asthma and other severe breathing issues. [Photos via].

You know those vitamins A, C and B6 I was just raving about? They also contain anti-inflammatory properties as well, which help prevent your lungs from looking like the second diagram in the photo above! If you are a smoker, or live with a smoker, filling up on sweet potatoes can help to replenish your vitamin A, which is depleted from the drugs in cigarettes. Vitamin A is imperative to help fight off free radicals in your lungs, which can cause build up and lead to blocked airways and asthma.

Body Regularity & Weight

Although they may be sweet, these potatoes are a great addition to your weight loss diet!

I’ve met quite a few people who thought sweet potatoes were “bad for you because they are sweet.” This assertion couldn’t be further from the truth. Their natural sweetness should not be confused with artificial! Like their cousin the white potatoes, sweet potatoes are full of healthy starches, complex carbohydrates, protein and fiber, which work to keep you fuller longer. These principles, however, can also cause water retention, so don’t over-indulge. Since they are full of fiber and starch, these potatoes reduce constipation and acid formation, which can lead to stomach ulcers!

If you aren’t a full convert yet, I’ve got the recipe to put you over the edge, mashed sweet potatoes with brown sugar! This recipe is a perfect swap for your standard, white mashed potatoes and has significantly less fat and calories! The addition of the brown sugar gives them almost a dessert quality sweetness. Who knew, a vegetable that also doubled as a dessert!

Mashed Sweet Potatoes with Brown Sugar

I served mine with a baked salmon filet! Delicious!

What You’ll Need:

2 medium sweet potatoes (about 1 pound)
3 tablespoons 1% low-fat milk
4 tablespoons brown sugar, divided
1/8 teaspoon salt
1 tablespoon butter, softened
1/8 teaspoon ground cinnamon

How to Make It:

Heat 7 cups of water in a pot to a boil. Chop potatoes into chunks and add to the boiling water. Add salt to boiling mixture.

Once potatoes are soft, drain in a colander. Once the potatoes have cooled, peel the skins off. [I kept them on because I like the added texture!]

Put potatoes back into pot. Add milk, butter, 2 tablespoons of brown sugar and cinnamon. Using an electric beater, beat the potatoes until they are mashed.