Ad Spot

Clifton: Sweet Potatoes pack health benefits

Did you know that sweet potatoes are a major health superpower vegetable? You can cook the sweet potato different ways such as mashing, baking, roasting or air frying. They are packed with minerals, fiber, vitamins and phytonutrients for your body and mind. So, when you go shopping for groceries this weekend, stop and buy some sweet potatoes and give your family something different to say: “WOW, those sweet potatoes are delicious! Can I have some more?”

Some of the benefits that we get from the sweet potato include:

  • Healthy vision – sweet potato has vitamin A, which helps us to have great vision.
  • Immunity – it supports our immunity in providing growth to other bodily functions including our communication.
  • Reduce blood pressure and stroke risks – they contain potassium and magnesium which helps with blood pressure support in reducing blood pressure and strokes.
  • Lower LDL cholesterol – the sweet potato can help in reducing the bad LDL cholesterol as well as decrease some heart disease, obesity and type 2 diabetes.
  • Supports longevity – its orange color and beta-carotene have antioxidants that defend against free radicals that can damage cells.

Sweet potatoes are a low-glycemic food that is high in fiber and can absorb glucose in the bloodstream slowly, preventing blood sugar increase. Did you know that boiled sweet potato has the lowest glycemic index of 44 and if baked for 45 minutes the glycemic index rises to 94?

Why not make sweet potato a part of your weekly menu?

 

Nutrition Facts:

Serving Size: 1 medium-size sweet potato

112 calories

0 g total fat

0 g saturated fat

26 g total carbohydrates

4 g dietary fiber

5 g sugar

2 g protein

438 mg potassium (12% DV)

32 mg magnesium (8% DV)

39 mg calcium (3% DV)

0.8 mg iron (3% DV)

3 mg vitamin C (5% DV)

0.3 mg vitamin B6 (15% DV)

18,443 IU vitamin A (386% DV)

 

Roasted Sweet Potatoes

Ingredients – Roasted Sweet Potatoes (Plain)

2 pounds (3 large) sweet potatoes, peeled and cut into ½ inch pieces

2 tablespoons melted coconut oil

¾ teaspoon fine sea salt (use less if table salt)

1 tablespoon light brown sugar, lightly packed

Instructions:

Preheat the oven to 425 degrees F. Peel and cube the sweet potatoes into ½ inch pieces. Add to your largest sheet pan and add the melted coconut oil, salt and brown sugar on top. Toss to coat all the sweet potatoes and then spread out to arrange in an even layer. You do not want any potatoes overlapping or you will end up with steamed potatoes instead of roasted potatoes. Flip every 10-15 minutes, cooking for a total of 27-35 minutes.

Ingredients – Seasoned Roasted Sweet Potatoes

2 pounds (3 large) sweet potatoes, peeled and cut into ½ inch pieces

2 tablespoons olive oil

¾ teaspoon fine sea salt (use less if table salt)

¼ teaspoon freshly cracked pepper

½ teaspoon ground chili powder*

½ teaspoon paprika

½ teaspoon ground cumin

½ teaspoon garlic powder

Instructions:

Preheat the oven to 425 degrees F. Peel and cube the sweet potatoes into ½ inch pieces. Add to your largest sheet pan and add olive oil, salt, pepper, chili powder, paprika, cumin and garlic powder on top. Toss to coat all the sweet potatoes and then spread out to arrange in an even layer. You do not want any potatoes overlapping or you will end up with steamed potatoes instead of roasted potatoes. Flip every 10-15 minutes, cooking for a total of 27-35 minutes.

Notes:

  • *Use chipotle chili powder and/or smoked paprika for a smoky flavor. If you want to make your sweet potatoes even spicier, add ¼ to ½ teaspoon cayenne pepper.

Local

Congressman Graves reflects on to West Shore Levee progress

LaPlace

River Region Chamber collecting items for new teachers

News

Registration open for ‘Shot At A Million’ in Louisiana

LaPlace

SJSO participates in SHINE program

News

Graves’ Bill to restore Lake Pontchartrain Passes the U.S. House

Garyville

8-year-old donates birthday money to help local cancer patients

LaPlace

Reserve couple leaves legacy of community service

LaPlace

From Howard University to law school;LaPlace native Kennedy Gerard pursues future in healthcare policy

News

Get ready for the unexpected with a disaster go bag

Local

St. John Theatre announces cast of ‘Once Upon a Mattress’

News

Spark Boxes ignite family conversations around humanities themes

News

New Orleans resident pleads guilty for Violating Federal Controlled Substances Act

News

Unrestrained driver killed in Jefferson Parish

LaPlace

SJSO arrest reports from 6/17-6/20

Health

Hot cars can kill: AG Jeff Landry offers tips to protect Louisiana children

News

New Orleans man pleads guilty to violating the Federal Controlled Substances Act

News

New Orleans Man Plead Guilty to his role in A Federal Drug Conspiracy

Nation/World

Duck hunters are conservationists, give them a voice

Local

SCSO arrests 06/21

Local

St James Arrest Reports 06/14 to 06/20

News

11 year-old dies in UTV crash

News

SJSO calls for service 06/20

News

Keep Louisiana Beautiful calls for Everyday Hero Award Nominations

News

Unrestrained teenager killed in fatal head-on Ascension Parish crash