Superfood Spotlight: Sweet Potato

This month’s spotlight is shining on a yummy fall favourite: Sweet Potato!

Often colloquially referred to here in Canada as the ‘Yam’, I bet you didn’t know that even sweet potato is a superfood. This root veggie is good for our eyes and skin, maintains healthy blood sugar levels, and helps build immunity.

BENEFITS OF SWEET POTATO

High in Antioxidants - Full of beta-carotene, an antioxidant that when digested, converts to vitamin A. This helps keep skin and eyes healthy as well as builds immunity.

Packed with Potassium - Beneficial for overall cellular health and functioning, sweet potato contains plenty of potassium. This helps to regulate blood pressure.

Contains Magnesium - Contributing to bone, blood, heart, nerve and muscle function, magnesium can also reduce stress.

Healthy Source of Carbohydrates - Low in fat and calories, sweet potatoes contain a small amount of protein and are a great source of complex carbs to help fuel all of your adventures.

Good Fibre Content - Fibre is beneficial for healthy digestion and one sweet potato contains around 4 to 6 grams of fibre which is twice as much as regular potatoes.

Contains Choline - A micronutrient in the vitamin B family, choline aids with sleep, muscle movement, memory and learning and helps to reduce chronic inflammation.

SWEET POTATO TIPS

The darker in color the potato, the higher the nutritional value.
To retain the most antioxidants, boiling is the best method of cooking, and compared to baking, boiling reduces more of the glycemic index (leading to less of a blood sugar spike).
Keep the peel on! The peel has 10 times the amount of nutrients as the potato itself.

Not only is this an inexpensive food, but it is also versatile and widely available. Be sure to check out different sweet potato varieties at your local farms this time of year to experiment with some of the delicious recipes below.

ROASTED PARMESAN SWEET POTATOES - Simple and can be made vegan!

SHEPHERD’S PIE WITH SWEET POTATO - A cozy take on a classic dinner.

FALL QUINOA SALAD WITH SWEET POTATO - Easy to make!

SWEET POTATO GNOCCHI - This looks buttery and delicious.

A VEGETARIAN’S DREAM SWEET POTATO DINNER - Featuring dill and tahini.

BAKED SWEET POTATO SOUP - Cozy and comforting.

BLACK BEAN SWEET POTATO CHILI - Vegan, gluten-free, dairy-free, egg-free, nut-free, grain-free and soy-free.

SWEET POTATO CAKE - Cake, but nutrient dense!

EASY SWEET POTATO MAC AND CHEESE - Hearty and creamy.

CHICKEN AND SWEET POTATO BOWLS - With Tahini sauce.

SWEET POTATO CORN BREAD - This spiced honey butter looks amazing!

SWEET POTATO CHOCOLATE CHIP COOKIES - This is a very creative way to eat sweet potatoes!