1. Sweet Potato + Olive Oil = A: Sweet potatoes on their own are nutritious, but the absorption of the abundance of beta-carotene in this vegetable is enhanced by pairing with a healthy fat, like a teaspoon of extra virgin olive oil per serving just before serving. Beta-carotene, which acts like vitamin A in the body, helps with prevent night blindness, enhance the immune system, and prevent colds.
2. An “Antidiabetic” Starch: Sweet potatoes are a starchy vegetable, but unlike any variety of white potatoes (which are in a completely different food family), a healthy serving of sweet potatoes have been shown to stabilize blood sugar levels and improve the response to insulin. (1) This is a coup for anyone who has any sort of blood sugar sensitivity.
3. Eases Inflammation: Inflammation can happen anywhere in the body, not just the joints. Sweet potatoes have been shown to ease inflammation in brain tissue and nerves. Color-related pigments, yielding beneficial antioxidants like Anthocyanin, are to thank.
Looking for an easy holiday (or anytime) recipe using sweet potatoes. Try these healthy Baked Sweet Potato Croquettes. Served with just a little bit of real maple syrup, they’re delicious.
Baked Sweet Potato Croquettes
|Prep time||20 minutes|
|Cook time||30 minutes|
|Total time||50 minutes|
- 2 Medium to Large Sweet Potatoes
- 2 eggs, lightly beaten and separated
- 1 1/4 c. Bread crumbs, seasoned
- 1 c. + 2 tbsp, separated Whole grain flour
- 3/4 tsp. Sea Salt
- 1 tsp. Thyme
- 1/4 c. Real Maple Syrup
|Peel, cube and steam sweet potatoes until soft, or approximately 10 - 12 minutes. While potatoes are steaming, preheat oven to 350 and prepare remaining ingredients. Mix together thyme, sea salt and bread crumbs. Line a baking sheet with parchment paper. |
After potatoes are steamed allow to cool for several minutes. Mash potatoes, then mix in egg and 2 tablespoons of flour. Mixture should be firm, but slightly sticky. Roll into balls, approximately 2 inches in diameter. Dust each ball with remaining flour, roll in remaining egg, then coat with bread crumbs. Place croquettes on lined baking sheet and bake for 30 minutes. Serve hot with a teaspoon of real maple syrup. Enjoy!
(1) Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York: Atria Books.
(2) WHFoods: Sweet potatoes. (n.d.). The World’s Healthiest Foods. Retrieved November 7, 2011, from http://whfoods.org/genpage.php?tname=foodspice&dbid=64