Superfoods 101: The Sweet Potato

Posted by on Apr 5, 2013 in Nutrition, Running | No Comments

Sweet potatoes are one of my absolute favorite vegetables. I usually cut one up into cubes, toss it with some extra virgin olive oil, and bake it at 425 degrees for about 30 minutes. They become these soft little pillows of fluff and are just so, so good. Not only are sweet potatoes delicious, they are seriously great for you too. They are filled with beta carotene, a major player in the fight against cancer, heart disease, asthma, and rheumatoid arthritis. The carotenoids found in the flesh of the bright orange sweet potato aid in the stabilization of your blood sugar as well as rev up your metabolism. Even further, the sweet potato is a good source of potassium, which is needed to balance electrolytes in the body.

One sweet potato has the following nutritional stats:

  • 90 calories
  • 0 g fat
  • 21 g carbs
  • 2 g protein
  • 3 g fiber
  • 19, 218 IU Vitamin A (that’s about 500% of your daily need)
  • 6 mcg folte
  • 20 mg vitamin C
  • 1 mg vitamin E
  • 38 mg calcium
  • 11,552 mcg carotenoids
  • 475 mg potassium
  • 27 mg magnesium

Although I do love roasted sweet potatoes, I wanted to share a recipe for a mashed version. It is SO simple and easy to throw together on a busy weeknight. We paired this recipe with some tasty turkey burgers. It was a winning combo for sure.

Garlic Mashed Sweet Potatoes

based off of Eat, Live, Run’s Chipotle Mashed Sweet Potatoes

Ingredients

  • 2 sweet potatoes (go for organic)
  • 2 tablespoons Earth Balance (or butter)
  • 1 tablespoon minced garlic
  • pinch of salt

Directions

  1. get your oven cooking and preheat to 400 degrees
  2. poke some holes in your potatoes with a fork and bake for 45ish minutes, or until soft
  3. remove the flesh, place into a bowl, and blend…you can use a mixer, an immersion blender, or even a hand held masher…I used an immersion blender and it worked beautifully
  4. once you get the potatoes mixed a bit, add in the butter, garlic, and salt and blend/mash until it reaches a consistency of your liking
  5. enjoy!



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