Sweet potatoes are an excellent source of carotenes, especially beta carotene, which acts as a natural sunscreen. They’re also high in vitamins C, B6, B2, manganese, copper, biotin, pantothenic acid, and fiber. A great replacement for refined carbs, grains, beans and legumes, sweet potatoes moderate carb content is ideal for athletes and those trying to maintain or gain weight. Enjoy them with a healthy fat to increase nutrient absorption and satiation.
Roasted Sweet Potatoes
6 medium sweet potatoes
- Preheat oven to 375 degrees. Place potatoes whole on a rimmed baking sheet. Roast for 1 hour or until a fork can easily be inserted. Enjoy or follow recipe below.
Sweet Potato Medley
6 medium Roasted Sweet Potatoes
1 cup raw/roasted walnuts
1 tablespoon cinnamon
1/2 cup fresh basil, sliced
- Let potatoes cool, then peel off skins. Combine ingredients, season with sea salt and mash with a fork.
One medium sweet potato: 24 g of carbs, 4 g of fiber, 438 percent of the RDA for vitamin A and 37 percent of the RDA for vitamin C.
Sweet Potatoes vs. Yams
Supermarket “yams” are actually jewel or garnet sweet potatoes with orange flesh. They’re labeled as yams, to distinguish them from the white sweet potatoes. Yams are much starchier, larger and hairier.