SWEET POTATO: BENEFITS & USES
One of my all time favourite foods!
Sooo many benefits and such a tasty food, lucky I even get to enjoy it while on competition preparation sometimes 2-3 times a day!
1. Sweet potatoes contain large amounts of dietary fibre, meaning improved digestive and gut health as well as a more filling and satisfying food slowing digestions from the in-soluble fibre.
2. Natural sugar, complex carbohydrates which makes it the lowest in GI when compared to other starchy products. Meaning less of an impact on your blood glucose, digesting slowly and raising blood glucose gradually, meaning your also more satisfied for longer.
3. Contain twice the daily recommended vitamin A and 42% recommended vitamin C intake for a day. Vitamin C not only assists in reducing the risk of cold, flus and viruses but also plays a role in digestion, blood cell formation and lowering cortisol levels from stress.
4. Contain 4x recommended beta carotene intake per day, aiding as a precursor to vitamin A in the body, boosting immunity and strengthening eye site.
5. Small amounts of protein, iron and calcium. Also some thiamine, niacin, B6, vitamin C potassium and copper. B6 aids in reducing homocysteine in the body which has been linked the cardiac diseases. Iron is very important for those on a vegetarian diet or lack red meat in there diets, Iron assists with red/white blood cell formation and oxygenation which improves energy levels and immune function.
6. Low in calories per serve 3/4 cup of sweet potato approx. 130 calories, 25g carbohydrates, 9g sugar, 3g protein this is equivalent to having 3 snake lollies at around 38g, you will feel a lot fuller and a lot more satisfied for longer when you compare it to other carbohydrate based foods on calorie content alone.
How to enjoy them
- Bake & salt to make chips (himilayan pink salt)
- Mash and add herbs and spices
- Soup
- Mix into frittatas, quiche, omelettes etc
- Dehydrate to make crispy cold chips
- Mash and pureee to make a dip
- Use in sweet dishes also: Sweet potato pancakes, pudding, vanilla brownies etc.
- Place grilled or baked pieces on salads or wraps etc.
Recipe
Sweet Potato Patties:
- 1 cup mashed sweet potato
- 2 whole eggs + 1 white
- Chopped parsley 1 tbsp
- Mixed herbs dried or fresh 1 tsp
- Dash Himalayan rock salt and pepper
- 1/2 cup grated zucchini
- 1/2 cup grated carrot
- 1/4 cup diced onion
- 1 tbsp garlic
- Dash of cumin
- Dash of paprika or cayenne pepper
- 1 Cup spinach chopped finely
Mix all ingredients well once sweet potato mash has cooled, mix well until combined and form into sticky balls, heat a pan spray with olive oil or coconut oil spray and cook for approx. 5 minutes on each side until golden brown.
Combine with a fresh piece of grilled seafood or make a burger with a kangaroo or turkey or chicken patty, a few mushroom caps, some lettuce and a layer of avocado for good fats. DELICIOUS!
Have an amazing day, train hard and eat clean: Alice Round xx
StrengthCoach and Nutritionist/SportsModel Email: ali_round04@hotmail.com or follow me on Facebook aliceround
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