jeudi 10 juillet 2014

7 HEALTHY SWEET POTATO RECIPES

on 14:11
If there's one must-have complex carb you should stock in your pantry and include in your fitness nutrition plan, it's the seemingly humble sweet potato. Depending on how they're prepared, sweet potatoes can satisfy your craving for something savory or sweet without derailing your diet plan.
Sweet potatoes are a great slow-digesting fuel for nearly any fitness goal. These orange-colored powerhouses promote stabilized blood glucose levels and are rich sources ofvitamin A, B, and C, manganese, copper, and pantothenic acid.
Take advantage of the sweet potato's myriad benefits and resist the urge to simply microwave it and throw on a slab of butter. Don't become bored with this staple ever again. Try one of these easy recipes that can be adapted to meet your breakfast, lunch, or dinner needs!

1
 CILANTRO AND LEMON SWEET POTATO FRIES

Skip the cheese-smothered shoestrings and the overly seasoned curly fries in exchange for this healthy alternative. In addition to a unique taste that's sure to awaken your palate, the blend of lemon, olive oil, and cilantro is packed with nutritional value.
Cilantro is a good source of minerals like potassium, calcium, manganese, iron, andmagnesium, while olive oil provides healthy fats, and lemon helps to cleanse and detoxify the body.
Ingredients
  • 4 large Sweet Potatoes, scrubbed clean and sliced into fry wedges
  • 2 tsp freshly grated Lemon Zest
  • 1/3 cup Olive Oil
  • 1/3 cup chopped Cilantro (finely diced)
  • 1 small clove Garlic
  • Salt and Pepper to taste
Directions
  1. Preheat a griddle or saute pan.
  2. Combine half of the cilantro and the garlic in a food processor until well blended. Pour mixture into a Ziploc bag along with the olive oil, and then add in the sweet potatoes. Shake to fully coat.
  3. Once coated, place wedges on the griddle or pan. Cook for 3-4 minutes on each side or until desired tenderness is achieved.
  4. Remove and serve.
NUTRITION FACTS
Serving Size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 270
Total Fat18g
Total Carbs26g
Protein2g

2
 SWEET POTATO SOUP

For cooler nights, or at times when you're just craving a hearty dish that goes down easy, think sweet potato soup! This recipe serves up a nice dose of carbs while still making protein the star. Serve it as a main dish or soothing side, and you'll walk away from your meal feeling satisfied.
Ingredients
Directions
  1. Heat oil in a large saucepan. Next, add the onion and garlic. Cook for 2-3 minutes or until onion is tender.
  2. Add the chicken broth and two cups of water. Bring to a boil.
  3. Add in the sweet potatoes, carrots, red pepper, and ginger. Reduce heat. Cook for 15 minutes.
  4. Remove from heat and cool in the fridge for 20-30 minutes. Using a slotted spoon, remove the vegetable pieces and puree them in the blender until thick.
  5. Pour back into the soup and then return to the heat, cooking for 15-20 minutes or until thickened.
  6. Once almost finished, add yogurt and stir. Serve immediately, topping with cilantro if desired.
NUTRITION FACTS
Serving Size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 237
Total Fat18g
Total Carbs16g
Protein3.6g
Sweet Potato Soup PDF (39.3 KB)

3
 CINNAMON SWEET POTATO FRIES

Have a hankering for something sweet? Think cinnamon! This classic cinnamon and sweet potato combo will surely satisfy your sweet tooth and any cravings you might have.
This recipe is especially great for people looking to optimize their blood glucose control; the boost of cinnamon can help maintain stable blood sugar levels, preventing a spike followed by crash.
Ingredients
Directions
  1. Preheat the oven to 375 degrees F.
  2. Spray a cooking sheet with cooking spray and then place the chips on top in an even layer. Lightly spray chips with cooking spray.
  3. Bake for seven minutes or until just browning, and then flip and bake for 7-10 more minutes.
  4. Remove and sprinkle with cinnamon and brown sugar. Transfer to a bowl, toss to fully coat, and then serve.
NUTRITION FACTS
Amount per serving
Calories 135
Total Fat0g
Total Carbs32g
Protein2g

4
 EASY SWEET POTATO PANCAKES

This is your recipe if you're looking for a gluten-free alternative to more traditional pancakes. It's loaded with healthy fats, slow-digesting carbohydrates, and fiber. All you need to do is add a protein source, and you'll be set.
Ingredients
Directions
  1. Combine the sweet potato with the eggs until fully mixed. Next, stir in the coconut flour, cinnamon, cloves, and stevia/brown sugar.
  2. Once combined, heat a griddle to medium heat and melt the coconut oil on top.
  3. Pour batter onto the griddle to make two large pancakes. Cook for 3-4 minutes on one side until edges are bubbling, and then flip and cook for 2-3 minutes more.
  4. Serve topped with sugar-free maple syrup.
NUTRITION FACTS
Serving Size: 1 serving
Recipe yields: 2 servings
Amount per serving
Calories 220
Total Fat14.5g
Total Carbs17g
Protein8.5g

5
 CHOCOLATE CHIP SWEET POTATO COOKIES

Craving chocolate chip cookies? Go the healthy route with this highly nutritious variety! The dark chocolate will offer an antioxidant punch, while the slow-digesting energy from the sweet potatoes will fuel you.
Ingredients
Directions
  1. Preheat the oven to 375 degrees F.
  2. After mashing the sweet potato, add in the coconut oil until melted. In another bowl, combine the remaining ingredients.
  3. Add in the sweet potatoes and continue to stir until cookie dough is formed. Drop by the teaspoon onto a baking sheet and then back for 10-12 minutes or until brown.
  4. Serve immediately.
NUTRITION FACTS
Serving Size: 1 serving
Recipe yields: 12 servings
Amount per serving
Calories 108
Total Fat7.8g
Total Carbs6.8g
Protein4.4g

6
 BANANA BREAD MUFFINS WITH SWEET POTATOES

This isn't your grandma's banana bread. This recipe puts an interesting twist on the classic by adding sweet potatoes to the mix. This helps boost fiber content while slightly lowering the amount of simple sugars. For that extra crunch, add chocolate chips or walnuts as desired.
Ingredients
Directions
  1. Preheat oven to 350 degrees F.
  2. Spray muffin pan with non-stick spray.
  3. Combine sweet potato and banana until well mixed.
  4. Add the rest of the ingredients.
  5. Bake for 35-40 minutes or until a toothpick comes out clean.
NUTRITION FACTS
Serving Size: 1 muffin
Recipe yields: 10 muffins
Amount per serving
Calories 61
Total Fat1.1g
Total Carbs6.2g
Protein6.6g

7
 ROSEMARY PARMESAN ROASTED SWEET POTATOES

These rosemary roasted sweet potatoes are a sure-fire crowd pleaser and will work great with just about any protein source you choose. The rosemary also has added health benefits. It helps boost your immune system, stimulates digestion, and provides anti-inflammatory support.
Ingredients
Directions
  1. Preheat the oven to 400 degrees F. Cut sweet potatoes into cubes.
  2. Combine the rosemary, garlic, parmesan cheese, and olive oil in a Ziploc bag. Add sweet potatoes and toss to coat.
  3. Place in a dish and bake for 20-25 minutes. Flip and then bake for another 20-25 minutes.
  4. Remove from the oven and serve immediately.
NUTRITION FACTS
Serving Size: 1 serving
Recipe yields: 2 servings
Amount per serving
Calories 281
Total Fat16g
Total Carbs27g
Protein9g

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