November: Sweet Potatoes

Author Date

by Jenny Dougherty


Sweet potatoes are a nutritional powerhouse that are extremely versatile. They provide many benefits, including vitamins and complex carbohydrates. They also taste amazing! Sweet potatoes can be made into a wide range of dishes, such as mashed sweet potatoes, homemade French fries, sweet potato casseroles, and roasted sweet potatoes.

One of the most prominent nutrients they possess is beta-carotene, a precursor to vitamin A. This vitamin is a powerful antioxidant that is important for eye health, a healthy immune system, and brain function, among other things (1,2). Vitamin A is a fat soluble vitamin, so make sure to eat your sweet potatoes with a serving of healthy fat, like olive oil! My favorite way to eat sweet potatoes is in a Roasted Sweet Potato Salad! It is the perfect dish for a fall day.

Roasted Sweet Potato Salad – serves 4

ingredients

Salad:

  • 2 tablespoons olive oil
  • 4 medium sweet potatoes
  • 4 cups spinach
  • 1 cup cooked quinoa
  • 1 avocado
  • 1/2 cup feta cheese
  • Salt and Pepper to taste

Dressing:

  • ¼ cup olive oil
  • ¼ cup apple cider vinegar
  • 1.5 Tablespoon lemon juice
  • 1 Tablespoon Dijon mustard
  • 1 clove minced garlic
  • Salt and Pepper to taste

preparation

  1. Preheat Oven to 400°F
  2. Chop Sweet Potatoes into even chunks. Coat in olive oil, salt and pepper. Spread onto a baking sheet and bake for 10 minutes, then flip them and bake for another 10 minutes or until they are soft. Simultaneously, cook ¼ cup dry quinoa with 1 cup of water until all the water is absorbed and the quinoa is fluffy. Allow both these ingredients to cool to room temperature. Chop spinach and place in a large salad bowl. Then, dice avocado and add to the spinach. Add feta cheese and quinoa to the salad. Mix dressing ingredients and toss into salad. Top with roasted potatoes.

References:

  1. Vitamin A. National Institutes of Health: Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  2. Ware M, Butler N. What’s to Know About Sweet Potatoes? https://www.medicalnewstoday.com/articles/281438.php
Print Friendly, PDF & Email