Now that the mini heat wave is behind us it is really starting to feel like fall. With the cooler weather comes a whole new set of seasonal produce. In the cooler months you’ll start to see more warming, grounding fruits and vegetables like squash, apples and potatoes. These types of foods require more effort for digestion, making the body warmer during the process.
All About Sweet Potato Nutrition
Thanksgiving is coming up this weekend (I can’t believe it’s here already) and it’s a great time to serve up some of those comforting fall vegetables. Today, sweet potatoes are considered one of the most nutritious vegetables around. Sweet potatoes’ nutritional profile is quite different than that of a regular potato. They are rich in many nutrients that have antioxidant activity.
Sweet Potatoes Vitamins
They are an excellent source of vitamin A (through their concentration of beta-carotene, which is responsible for its vibrant yellow/orange colour) and a very good source of vitamin C. The vitamin C and beta-carotene work as powerful antioxidants to help eliminate free radicals, molecules that damage cells and cell membranes and are associated with the development of conditions such as colon cancer, atherosclerosis and diabetic heart disease.
Sweet Potatoes Are High in Fiber
The sweet potato is also rich in fiber which plays a role in weight loss, heart disease prevention, managing blood sugar, and promotes healthy bowel functioning. One medium sweet potato provides 4 grams of fiber, which is just as much fiber as one serving of oats.
The sweet potato without a doubt packs a huge nutritional punch so try one of its many variations for your holiday meal this weekend! Here’s a yummy recipe for twice baked sweet potatoes that is sure to please:
Twice Baked Sweet Potatoes
- 2 sweet potatoes, pricked lightly with a fork all over
- ¼ cup (1/2 stick) unsalted butter or coconut oil, softened
- 2 Tbsp plain yogurt or Greek Yogurt
- 1-2 garlic cloves, minced
- 4oz goat cheese
- 1 Tbsp fresh thyme, minced
- Salt and pepper to taste
Garnish:
- Chopped pecans
- Balsamic glaze
- Chives, chopped
Serves 4
What to Do:
- Preheat oven to 400°F.
- Place sweet potatoes on a baking sheet and bake for 40 to 50 minutes or until potatoes have softened.
- Once potatoes have cooled slice each one in half and carefully scoop the flesh out into a mixing bowl. Being careful not to tear the skins.
- Mash warm sweet potatoes with butter, yogurt and garlic until smooth. Salt and pepper to taste. Fold in goat cheese and thyme until fully combined. Scoop mixture back into the sweet potato skins or pipe using a piping bag.
- Bake potatoes for an additional 10-15 minutes, top with chopped pecans and drizzle with balsamic glaze.
Wishing everyone a wonderful Thanksgiving weekend!
Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel. For all your Power Up news make sure you check out Vince’s Facebook, Instagram, and Twitter. Make sure you follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!
To our health & wellbeing,
Danielle
