Favorite Ingredient Friday: Sweet Potato!

by • July 5, 2013 • 0 Comments

We hope everyone had an amazing Independence Day! With that being said, it’s a new month and we are excited to reveal our newest favorite ingredient for the first Friday in July, Sweet Potato! :)

Oh, how we love this sweet root vegetable and here’s why…

Sweet potatoes have a low glycemic index and are a great source of fiber, beta carotene, iron magnesium, and vitamins B6, C, & E

Just 1 cup (cubed) provides the following:

Calories: 114
Total Fat: 0.1 g
Cholesterol: 0mg
Sodium: 73mg (3% DV)
Potassium: 448mg (12% DV)
Total Carbohydrate: 27g (9% DV)
Dietary Fiber: 4g (16% DV)
Sugar: 6g
Protein: 2.1g (4%DV)
Vitamin A: 377% DV
Vitamin B6: 15% DV
Magnesium: 8% DV

Rich in antioxidants, this root can help keep your skin healthy and youthful in appearance, while protecting your delicate cells from damage. This also makes them great for helping to protect us from certain cancers and even help stop the reoccurrence of cancer. The high fiber content will keep your digestive system running smoothly while the potassium keeps your muscles working properly, including your heart! Sweet potatoes are also immune boosters, helping us fight off bacteria and viruses while Vitamin B6 in this veggie is said to help relieve premenstrual symptoms.

TIPS:

Organically-grown sweet potatoes are safer since they haven’t been treated with pesticides, choose organic and eat the skin to get more nutrients. If choosing non-organic sweet potatoes, be sure to peel them before consuming.

The best way to achieve the health benefits of sweet potatoes is by steaming or boiling. This method also offers a lower glycemic index, while boiling or baking raises this level. Also, consume a little healthy fat (3-4grams, not too much!) with your sweet potato to help with the absorption of beta carotene.

Don’t forget to check out our recipe featuring this yummy veggie next Friday!

Peace, Love, & Coconuts Sweet Potatoes! (Just kidding! We still love Coconuts!) :D

- Letisha, Nalani, & Zeena

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