Sweet Potatoes are the Healthiest Vegetable

Sweet Potato Facts and Recipes Using the Most Nutritious Veggie

Aug 18, 2009 Katherine Brind'Amour

Here is information on the nutrition facts of the sweet potato as well as recipes for the healthiest vegetable. Includes suggestions for breakfast, lunch, and dinner.

According to the Center for Science in the Public Interest (CSPI), the sweet potato is the #1 healthiest food around, and is the king of all vegetables.

What Makes Sweet Potatoes Healthy?

Sweet potatoes are loaded with vitamin A, which is important for vision as well as skin, nail, and hair health. It also helps the body fend off bacterial infections.

The orange veggie is also high in potassium, which helps heart and kidney function and facilitates muscle contractions. Potassium also regulates blood pressure and keeps body fluids in balance.

Vitamin C is also found in high levels in this vegetable. Vitamin C promotes healing and helps the body fight infection; it also keeps blood vessel walls and gums healthy.

Sweet potatoes contain calcium as well, which helps build strong bones and teeth and is necessary for healthy muscle and nerve functions.

Vitamin B6, which helps the body metabolize carbohydrates and proteins, is also found in high levels in sweet potatoes. Vitamin B6 also promotes healthy nerves and helps the body form red blood cells.

Sweet potatoes are good sources of fiber, copper, and many other vitamins and minerals. In addition, sweet potatoes are low in calories, are fat-free, and have a low glycemic load, meaning they are digested slowly (making the consumer feel fuller for longer).

Breakfast Recipes Using Sweet Potato

Sweet potatoes can be used in egg dishes, casseroles, and mixed with fruits as sides for breakfast buffets. In addition, they can be made into pancakes and served as a main course for breakfast. Here is a skillet sweet potato dish that can make a tasty side (served as a hash) if made without meat.

Sweet Potato and Sausage Breakfast Hash

• Cook two large sweet potatoes, and cut into 1/2-inch cubes, leaving skin on. Finely chop one large green or red bell pepper and one medium onion. Slice one pound of sausage into bite-size chunks and cook thoroughly in skillet; drain.
• Add onion and pepper chunks and cook five minutes or until onions are nearly transparent. Add sweet potato chunks and cook until hot. Season with garlic, salt, pepper, and 1/4 teaspoon ground ginger.

Eat a Sweet Potato for Lunch

Because sweet potatoes are so versatile, they are the perfect food to buy at every trip to the grocery store. There are always more great ways to use them. Perhaps the easiest is simply like a regular baked potato - bake or microwave and eat with butter and cinnamon or top with garlic, salt, and pepper.

Sweet Potato Spinach Casserole

• Boil and mash two large sweet potatoes. Cook briefly 4 cups fresh spinach and one clove of garlic in 1 tablespoon olive oil until the leaves soften and darken.
• In a greased 9x9 inch baking dish, spread half of the sweet potatoes. Drain spinach dish and spread evenly over potato layer. Top with remaining potato and sprinkle 1/2 cup shredded cheddar cheese over the top. Season to taste with salt, pepper, or ginger. Bake for 25-35 minutes at 300, or until heated through and browning on top.

Dinners Featuring Sweet Potatoes

Although this veggie is commonly used as a side dish for holiday meals, consider incorporating it into meals throughout the year, in casseroles or as sweet or savory sides to complement any main dish.

Slow-Cooker Cran-Apple Pork With Sweet Potatoes

• Pour one cup apple sauce in bottom of slow-cooker, and place slices of three sweet potatoes on top. Drizzle with honey or sprinkle with brown sugar.
• Layer about two pounds of pork chops on top of the potato slices, and spoon over one can of whole cranberry sauce. Cover and cook 7-9 hours on low.

With these suggestions, hopefully the healthiest vegetable will become a staple on everyone's tables! Check out even more sweet potato recipes at About.com. Sweet potato is also a healthy and easy option for homemade baby food, and is a great food to incorporate for healthy eating during pregnancy or good nutrition while breastfeeding.

The copyright of the article Sweet Potatoes are the Healthiest Vegetable in Nutrition is owned by Katherine Brind'Amour. Permission to republish Sweet Potatoes are the Healthiest Vegetable in print or online must be granted by the author in writing.

Sweet Potatoes are #1 Healthiest Vegetable

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