Sweet Potato

Description:

Sweet potatoes are starchy root vegetables with a naturally sweet flavour and vibrant orange flesh, although varieties can also have purple or white flesh. They have a smooth, creamy texture when cooked and are versatile in both savoury and sweet dishes.

Health Benefits from eating Sweet Potato:

1. Low in Calories: A medium-sized sweet potato (about 150g) contains around 103 calories, making it a healthy, filling option.
2. Rich in Vitamins: High in vitamin A (beta-carotene), supporting eye health and immune function, and vitamin C, which boosts immunity.
3. High in Fibre: Supports digestive health and helps regulate blood sugar levels.
4. Antioxidants: Contains antioxidants that fight inflammation and oxidative stress, promoting overall health.
5. Supports Heart Health: The potassium content helps regulate blood pressure and supports heart function.

Sweet Potato Nutritional Chart (per 1 medium, 150g):

How to prepare your Sweet Potato :

Start by washing them thoroughly to remove any dirt. You can peel them if you prefer, or leave the skin on for added texture and nutrients. Boiled, baked, roasted, or mashed. For baking or roasting, cut them into cubes or slices, toss with olive oil, and season with salt and pepper. Roast at 400°F (200°C) for about 25-30 minutes, until tender.

Here’s a simple and delicious Roasted Sweet Potato and Black Bean Salad recipe:

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1 tsp cumin
• 1 tsp chili powder

Instructions:

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Roast the Sweet Potatoes: Toss the sweet potato cubes with olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes, flipping halfway through, until tender and slightly browned.
3. Prepare the Salad: In a large bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
4. Season: Add the roasted potatoes to the bowl, then drizzle with lime juice, cumin, and chili powder. Toss everything together gently.
5. Serve: Serve the salad warm or at room temperature for a refreshing, filling meal.