A Powerhouse of Nutrition
Sweet potatoes are high in beta-carotene, vitamin A, vitamin B6, vitamin C, fiber, thiamine, niacin, potassium, and copper. They are also a good source of protein, calcium, and vitamin E. As a root vegetable they offer the lowest glycemic index, meaning they take much longer to digest which keeps us feeling full much longer.
Whatever the details, sweet potatoes make for a healthy, nutritious lunch. One medium-sized sweet potato has 130 calories. If you keep the toppings and additions simple, you’ll have a yummy lunch that gets you through mid-afternoon cravings straight to dinner time.
Make a Meal of It
This week, feeling the chill of fall, I had a craving for mashed sweet potato. I roasted 3, and then got busy with other things. The next day, while looking at dinner ideas, I ran across a note I had written about a roasted sweet potato recipe in Eat Your Vegetables: Bold Recipes for the Single Cook, a book I received at The Big Summer Potluck. (Note to self: Write a review of this fabulous book!)
After reading the recipe again, I decided to do my own riff on a roasted sweet potato for lunch. As the author Joe Yonan writes in Eat Your Vegetables, sweet potatoes make a great base for a variety of flavors. If you want to add in protein to his vegetarian recipe, try pork or ground sausage. My husband’s family recipe for German stuffing at Thanksgiving combines ground sage sausage and onion with roasted sweet potato.
- one sweet potato
- 2 T coconut sugar
- 2 T coconut oil
- 1 T orange-flavored dried cranberries from Trader Joe's
- 1 T shredded unsweetened coconut
- 1 T whole pecan pieces
- Prick a uncooked sweet potato in several spots.
- Roast a sweet potato in a 350 degree oven until done.
- Either slash open the sweet potato, or remove the skin from the sweet potato and place it on a plate.
- Mash the coconut sugar and coconut oil into the sweet potato with a fork. Sprinkle dried cranberries, shredded coconut and pecans on top.
- Eat warm.
What’s your favorite flavoring for sweet potato?
This post is part of my 31 Days of October Unprocessed Challenge!