Why Sweet Potatoes Are Awesome

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With the holidays coming up, there are going to be lots of recipes to test out. While I advocate for indulging and enjoying food with friends and family, I also want to shine a spotlight on one of nature’s hardiest and most healthful creations: the sweet potato! This tasty tuber offers a lot of health benefits and is home to plenty of nutrients. It’s not pretty to look at, but the sweet potato is a healthy and delicious alternative to the ordinary russet!

They provide the good kind of carbs.

Some carbohydrates are actually good for you because your body has to work to process them. Sweet potatoes’ carbs are lower on the glycemic index so they don’t spike your blood sugar as much as regular potatoes, meaning no sugar crashes and better control for people with diabetes.

They’re high in potassium.

We need more potassium in our lives, guys. It helps the body regulate itself by promoting healthy digestion, nourishes nerves, and gives muscles the strength they need. Additionally, potassium can help offset some of the harm sodium, that ever-prevalent ingredient, does to blood pressure. “A high potassium intake is associated with a 20 percent decreased risk of dying from all causes!” says Mother Nature Network.

Sweet potatoes can fight some kinds of cancer.

Sweet potatoes, which are very high in beta carotene, can help ward off prostate and colon cancers. They contain a fat-soluble pigment the body converts into vitamin A, which can prevent the development of these cancers. Vitamin A can also help keep eyes healthy and prevent deterioration of vision.

They promote bone health.

Because sweet potatoes are also high in manganese, they help keep bones healthy and dense. Getting more manganese in a diet is especially healthy for women, as boosting daily intake can lessen the effects of PMS so that women suffer fewer cramps, mood swings, and discomfort.

Sweet potatoes have a lot of other benefits, too, but one of their most lively is the ways they’re cooked! Try this recipe for classic mashed sweet potatoes, easy maple-baked wedges, or a sweet potato and apple soup. Yum!

5 Fall Foods to Add to Your Shopping List

Time for fall foods like apples and pumpkin!
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As I’ve gotten older (and, I hope, a bit wiser), I’ve come to a disheartening conclusion: just like the weather, foods have seasons. While I wish with all my heart that perfectly ripe strawberries were available year round, I now know that they’re not. Growing up, most of my vegetables came from the freezer or a can—not fresh off the produce stand. We’d get some things fresh—lettuce, carrots, tomatoes, strawberries, apples, oranges—but most of the time the season meant little to what produce we consumed.

My dad’s battle with Meniere’s disease brought to light the insane amounts of sodium and other preservatives often added to canned and prepared food. Since I started cooking for myself, I’ve felt the same battle I’m sure plagued my mother: convenience versus freshness.

Because I’m now trying to buy most of my produce fresh, it means I have to pay more attention to seasons. There’s a reason tomatoes look so wonderful in the summer and so pathetic in January—they’re not in season. Oh, you can find them, but they will likely lack flavor and seem lackluster. Instead of buying wimpy produce when it’s out of season, I adjust my weekly menus to include in-season foods instead.

Eat more kale! It's delicious!
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This time of year has so many foods that just feel good for the soul, don’t you think? Here are some foods that are currently in-season that you can center your autumn meals around:

1. Apples—Make overnight oats with apple, cinnamon, and a dash of brown sugar.
2. Broccoli—Tis the season for soup! Try something new, like a broccoli apple soup; or a broccoli, lemon, and Parmesan soup.
3. Kale—I love making kale chips for a healthy snack. Just spread on a baking sheet, spritz with olive oil, and add a bit of salt and pepper. Bake at 350 for about 15 minutes.
4. Pumpkin—Last week, I made a pumpkin curry soup similar to this one. Try roasting and pureeing your own pumpkin for an extra-fresh meal!
5. Sweet Potatoes—try these maple sweet potato pecan burgers—they are DIVINE!

If you absolutely need an ingredient that’s not in season, look for canned or frozen varieties that don’t add a bunch of extras in. I find that Trader Joe’s is a wonderful option for canned tomatoes in the off-season—just get the “no salt added” or “low sodium” varieties. They do add a tiny bit of salt, but not nearly as much as some other brands.

Happy fall, everyone!

Sweet Potato Lovin’

It is almost impossible for me to say "no" to a plate of
sweet potato or yam fries. Seriously. All of my self control.
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Is there a food out there that you are in love with? I’m not talking about a food you simply “like a lot” or “enjoy.” Oh no, I’m talking about straight-up food love. Addiction. Obsession. Whatever you want to call it, the symptoms are specific: you can’t get enough of it, almost never say “no,” and have to play down your excitement about it to keep others from thinking you’re crazy.

For me, that food is sweet potatoes. And oh how sweet they are! I love sweet potatoes. I don’t think I’ve ever not enjoyed sweet potatoes in a meal—and if I didn’t like the meal, well, it was probably another food’s fault.

I can hardly believe how fast the summer is going—can you believe it’s August already? Soon enough, we’ll be into September and October. Fall is coming, and with it will come the cooler air and cravings for warm and hearty meals. For me, that means oh so many wonderful ways to incorporate sweet potatoes into my diet.

Sweet potatoes have 438% of your daily value of Vitamin A and contains lots of beta carotene for protecting that beautiful skin of yours. The average sweet potato has 28% more potassium than a banana. Oh yeah, and they’re low in calories, too! If you love sweet potatoes as much as I do, then I hope you can make good use of this “sweet” list of simple recipe ideas. Check it out:

Rosemary Sweet Potato Wedges? Yes, please!
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Roasted Sweet Potato Salad—Lay out a bed of your favorite greens (I prefer spinach, arugula, or a kale mix) and top it with roasted sweet potatoes and bell peppers, goat cheese, and a balsamic dressing.

Gingered Sweet Potato & Carrot Soup—Easy peasy lemon squeezie! Just sauté a chopped onion until it begins to soften, then add vegetable stock, sweet potato, carrot, and ginger. Cook for about 15 minutes, then strain out the veggies, puree, and add broth for desired thickness.

Rosemary Sweet Potato Wedges—Make some home-style fries the sweet way—with sweet potatoes and rosemary! Just chop your sweet potato into wedges, mix together rosemary and melted butter, and spread over the wedges with salt and pepper to taste. Then, bake at 450 degrees for about 20 minutes.

If you want to see some more recipes or see the ones above in their entirety, check out this great article by Women’s Health Mag. Test them out and let me know what you think!