Sweet Potato Spotlight

Let’s talk about food. Ya’ll seem to really like food posts and I love offering up spotlights on various fruits, veggies and healthy meals.  Today boys and girls, we’re gonna talk about sweet potatoes.

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Sweet potatoes are one of my favorite “go to” foods

 

Now if I mention that and you think “Hey, that’s Thanksgiving food!”

Well just hold on a minute. If your idea of eating them involves a lot of sugar and butter, well.. we need to talk….

Now don’t get your feathers ruffled up. I know it’s tasty and hopefully you eat them like that once a year but let’s be honest. With all the sugar, butter, marshmallows, etc. it might, just might, negate the goodness of the lowly, not really attractive looking potato.

Here’s the low down on them

Although they’re soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable.

For a one cup serving they come in at only 114 calories. They pack a whopping amount of Vitamin A in the form of beta- carotene  providing 377% of your daily needs.

They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

If you’re wanting to lose weight the sweet potato is a healthy, low calorie, satisfying food to add in your daily nutrition. Just as long as you don’t load them down with sugar, butter and other stuff 😉

Why are sweet potatoes good for you?

Well besides all the good vitamins and minerals mentioned above, consider this,

For as sweet as they are, sweet potatoes have a low glycemic index (which means they release sugar slowly into the bloodstream). … Manganese helps the body metabolize carbohydrates and thus maintain healthy blood sugar levels, and it can even stabilize your appetite. It also helps the body utilize antioxidants. Sweet potatoes are also high in fiber helping the digestive system.

That all sounds like a win, right?

What about some health benefits?

Due to the color-pigmented vitamins, sweet potatoes are high in anti-inflammatory benefits.  One sweet potato contains about half of the daily recommended intake of vitamin C. Vitamins A and E also support a healthy immune system and are powerful disease fighting antioxidants. While orange sweet potatoes contain more vitamin A, purple sweet potatoes are packed with the antioxidant anthocyanin, which is responsible for red, blue and purple colors in fruits and vegetables.

The high level of Vitamin A also contributes to healthy glowing skin and hair and promotes collagen growth.

Ok well sign me up. But how do I cook them?

There are all kinds of healthy and tasty ways to eat sweet potatoes year round. Below is one of my favorite, quick and easy ways to eat them. You seriously can’t go wrong roasting any vegetable in my opinion.

Oh, brussel sprouts are also making an appearance with them, don’t go hatin’ on them ok? Roasted together with olive oil and cracked pepper and sea salt are amazing.

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Cold sweet potatoes are always tasty the next  morning tossed in with my other veggies and eggs.

If you don’t like those options, I’ll toss in a couple recipes here from my Pinterest board for you.

You’re welcome for the last one 😉

You can always turn a potato into a meal by adding healthy proteins like lean chicken or turkey. Black beans are pretty tasty with it too.

Wrapping it up….

Oh. Yeah you can wrap them in foil and just bake them too, nothing fancy required there. Sweet potatoes are a healthy. low calorie, food choice that offer again, lots of good nutritional value to your daily eating plan.

Don’t be afraid to experiment with new ways to eat them, but be mindful too that various add in’s can move up the calorie count.

Tell me, do you like sweet potatoes? Do you eat them all year, or just occasionally?

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Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

15 thoughts on “Sweet Potato Spotlight”

      1. My pleasure…it’s great to see somebody delving further into the realms of the biochemistry of it all.

        As a soft tissue specialist…I feel these fundamentals are sorely lacking in society today.

        Really refreshing post…inspiring.

        Keep doing you…I look forward to reading more!

        What a day to be alive

        Liked by 1 person

  1. I barely ever ate (or cooked) sweet potatoes besides Thanksgiving until picking up the original “Thug Kitchen” recipe book, and trying out their “Five Spice Fried Rice w/Sweet Potatoes” recipe, and it blew me away, (and everyone else that had it!)

    Now I make the recipe at least once a month; at one point it was being made weekly it is so good (and super healthy.) Highly recommend trying it out!

    That’s about the only thing I make w/sweet potatoes though, need to expand the sweet potato recipe base. I’ll have to try this brussel sprouts recipe (keep reading about how brussel sprouts are actually good when fresh,) so this recipe looks perfect.

    Liked by 1 person

    1. Brussel sprouts get such a bad rap. I attribute that to all the poor kids that had to eat the ones their mothers boiled to death. They are so good when cooked properly. And Thug Kitchen? haha I love that title! I’d buy a book simply with a title that cool sounding 😉

      Liked by 1 person

  2. Sassy,
    Read this earlier on my phone but I wasn’t able to comment because my phone is being all wonky. But . . . I LOVE this!

    Sweet potatoes are so much better the healthy way, in my humble opinion. And when I feel like being bad without the guilt? I bake my sweet potato fries with a drizzle of EVOO and sea salt.

    Peace and sweet potatoes!

    Liked by 1 person

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