Bright orange sweet potatoes just scream carotenes. And the darker and
deeper the color, the more concentrated the vitamin A they contain. But the goodness
doesn’t stop there: Sweet potatoes are also high in vitamins C and
B6, and are a good source of the minerals manganese and copper.
They’re an excellent way to put antioxidants on the upsurge in your body since
studies have found that the root storage proteins in sweet potatoes provide significant antioxidant effects.
* 4 medium sweet potatoes, washed
* 1 cup ice cubes
* 1 tsp olive oil
* 1 medium Granny Smith apple, peeled and cut into 1/2-inch chunks (about 1 cup)
* 1/8 tsp allspice
* 1/8 tsp sea salt
* 2 tbsp real maple syrup
* 1/8 tsp ground black pepper
ONE: Cut a 1/4-inch deep slice through the peel of each sweet potato, lengthwise, and place
a medium saucepan. Cover with water and bring to a boil. Lower heat and
simmer until tender, about 20 minutes. Drain boiling water and add ice
cubes and 2 cups cold water. Let potatoes rest for 5 minutes. Drain
cold water, remove remaining ice and slip peels off potatoes. Slice
into 3/4-inch chunks.
TWO: Back at the stove, pour oil into a large nonstick skillet over medium heat. Add apple
and sprinkle with allspice and salt. Sauté for 3 minutes, stirring frequently, and then cover
with a lid for 2 more minutes. Remove lid and scoop sweet potato pieces on top of apples.
THREE: In a small bowl, stir together maple syrup and 1 tbsp water, then pour
over apples and potatoes. Lower heat, cover and cook on low for 2 to 3 minutes. Remove
lid, stir briefly and top with pepper. Serve.
Nutrients per 3/4-cup serving:
100, Total Fat: 1 g, Sat. Fat: 0 g, Carbs: 23 g, Fiber: 3 g, Sugars: 9
g, Protein: 1 g, Sodium: 90 mg, Cholesterol: 0 mg
NUTRITIONAL BONUS: Our sauté will help keep your energy levels high by boosting
B-vitamins like thiamin, riboflavin, niacin and vitamin B6.
Recipe by Christine Gable
Courtesy of Clean Eating Magazine