Sweets are usually considered unhealthy—but not when it comes to sweet potatoes.
Sweet potatoes are rich in essential vitamins and minerals and are naturally cholesterol and fat free. A one-cup serving of sweet potato—an average medium spud—contains 105 calories and supplies a whopping 438 percent of your daily vitamin A needs, according to the U.S. Department of Agriculture.
Bountiful Benefits
Vitamin A has been linked to healthy vision, skin and teeth. The form of vitamin A found in this fall staple is known as beta-carotene, and it gives sweet potatoes their orange hue. Beta-carotene is also found in pumpkin, carrots and winter squash and is an antioxidant, which means it protects the body from damage due to potentially chronic-disease-causing free radicals, according to the U.S. National Library of Medicine. In addition to their high vitamin A content, sweet potatoes also contain 37 percent of your daily vitamin C needs and are a good source of dietary fiber, potassium and calcium.
Sweet potatoes are prepared in the same ways as white potatoes—you can mash, roast or boil them or use them to make baked chips or fries. One of the easiest ways to prepare sweet potatoes is to bake them in the oven or in the microwave. For a satisfying taste of holiday spice, top your baked sweet potato with cinnamon or nutmeg.
Sweet Potato, Apple and Cranberry Casserole
Ready to get creative with your holiday menu? Swap the traditional butter- and marshmallow-laden sweet potato casserole with this healthy, fruity dish.
Ingredients
2 sweet potatoes
1 apple
1/4 cup orange juice
2 tablespoons packed brown sugar
1 tablespoon margarine
1/2 teaspoon cinnamon
1/3 cup dried cranberries
Instructions
Peel the sweet potatoes and slice them into 1/2-inch cubes. Wash the apple and slice it—don’t peel the apple.
Spray a 1.5-quart casserole dish with nonstick cooking spray or lightly grease the inside of the dish with butter. Combine the orange juice, brown sugar, margarine and cinnamon and heat the mixture in a small saucepan over medium heat. Stir the ingredients until the sugar is dissolved and margarine has melted.
In a large mixing bowl, combine the potatoes, apples and orange juice mixture. Transfer the ingredients to the greased casserole dish and cover the top of the dish with aluminum foil. Bake for one hour at 350 degrees, and stir before serving.
Nutrition Information
Makes 4 servings
Total calories: 181
Total fat: 6g
Cholesterol: 0mg
Protein: 2g
Carbohydrates: 33g
Dietary fiber: 3g
Saturated fat: 1g
Sodium: 71mg
Source: Recipe courtesy of Produce for Better Health Foundation, MoreMatters.org
To learn more about eating healthy, join us for Porter’s Heart Healthy Diet Class. For more information visit www.PorterHealth.com.
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