Did you grow up in a home where sweet potato pie, sweet potato casserole, or mashed sweet potatoes were sweet memories of holiday dining? Perhaps you think there is no way that all of that delicious sweetness can be good for you. This year, try not to let the word sweet fool you. Sweet potatoes are filled with good stuff and we are going to share with you some healthy ways to use the nutritional sweet potato in your home.
Sweet potatoes are rich in vitamins A, B, and C, all of which are powerful antioxidants that help to rid the body of cell damaging free radicals. They are a great source of complex carbohydrates, meaning they break down slowly in the body, keeping you filled up for extended periods of time. Additionally, sweet potatoes are a great source of protein, iron, calcium, fiber, and manganese, all important minerals for balanced health.
We are excited to share with you this delicious recipe for mashed sweet potatoes with orange juice, freshly grated ginger, and warm holiday spices. These are great on their own but also may be morphed into a medley of wonderful dishes to use throughout the holiday season and the rest of the year, too.
Mashed sweet potatoes can be placed in a casserole dish and topped with heart healthy almonds, walnuts, or pecans for a crunchy, healthy version of sweet potato casserole. For dessert, roll leftover mashed sweet potatoes in whole wheat fillo dough to make tasty triangular-shaped turnovers. Sweet potatoes also make wonderful oven fries, au gratins, and twice-baked potatoes.
November is National Diabetes Month. Diabetes is a disease that, in many instances, is directly linked to dietary decisions, and a disease that may be prevented or cured by changing to healthier food choices. Incorporating fresh fruits and vegetables into your diet help provide an insurance policy on your health and well-being for a long life to come.
Mashed Sweet Potatoes
- 2 lbs sweet potatoes, peeled and cut into large chunks
- 1 tablespoon orange zest
- 1 tablespoon freshly grated ginger
- 2 tablespoons agave nectar, maple syrup, or brown sugar, or to taste
- 2 tablespoons butter
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon ground ginger
- ½ cup freshly squeezed orange juice
- Salt and pepper, to taste
Place sweet potatoes in large pot with enough water to cover. Bring to a boil and boil until tender, 7 to 10 minutes. Drain potatoes. In same pot, heat the butter, zest, ginger, sweetener, and spices until butter is melted and spices are fragrant, about 30 seconds. Add sweet potatoes back to the pot and mash with a potato masher until smooth, then stir in orange juice until a creamy consistency is reached. Add salt and pepper and taste to adjust seasoning. MS&F