Delightfully Healthy! Series: Sweet Potatoes

Sweet potatoes are here!

Sampling: October 9, 4:30-6:30pm.

Harvested in our region between the end of September and the first week of October, sweet potatoes are packed full of nutrients and can be stored for up to a year. With ease of preparation and many heath benefits, sweet potatoes can be a delicious way to add variety and nutrition to your regular diet.

Health benefits:

Sweet potatoes are a good source of many vitamins and minerals, and fiber. Vitamin A, found in sweet potatoes in the form of beta-carotene, is good for vision, immune function, and cell growth. Vitamin C helps protect the body against cardiovascular problems, immune deficiencies, and even skin wrinkles! Several B vitamins are found in sweet potatoes, and they help the body turn food into fuel, giving us energy. The minerals potassium and manganese are found in sweet potatoes too, helping with bone and muscle mass, and protecting against cardiovascular diseases. The fiber in sweet potatoes (especially their skins) promotes a healthy gut, and also contributes to satiety, helping you feel full. They are low on the glycemic index, which means they are good for people with diabetes.

Preparation tips:

Sweet potatoes can be prepared many different ways. While boiling and steaming achieve the greatest nutrient preservation, slow roasting or grilling break down the starches into sugars, yielding the most flavor. For best absorption of vitamin A (beta-carotene), include a little fat, such as olive or coconut oil, nuts, or avocados in your recipe. Dicing sweet potatoes or cutting them into French fry shapes increases the surface area, which helps them cook faster for days when dinner needs to be hurried. Sweet potatoes also make excellent leftovers, and can be easily added into the next night’s recipe.

Try a new way to cook sweet potatoes today!

Cajun Lime Sweet Potato Fries

INGREDIENTS:

2 large Sweet Potatoes, washed and cut  lengthwise into 1/3 inch sticks

2 Tbs of Extra Virgin Olive Oil

4 tsp of Cajun Seasoning

Lime Juice for drizzling

Salt to taste (optional)

PREPARATION:

Preheat oven to 450′ Fahrenheit

1) In medium bowl, combine sweet potatoes and  olive oil.

2) Add Cajun seasoning and mix well.

3) Arrange sweet potatoes on baking sheet in a single layer.

4) Bake for 15 minutes and flip. Bake for another 15 minutes or until sweet potatoes become brown and crisp.

5) Lightly sprinkle lime juice and salt (optional) over sweet potatoes and serve.

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