Sweet Potato Salad
Sweet Potato Salad
- 3 large sweet potatoes, cubed
- 1/4 cup dried cranberries
- 1/4 cup sunflower seeds
- 1/4 cup olive oil or avocado oil + 2 tbsp
- salt & pepper to taste
- 3 green onions, finely chopped
- 1/4 cup pumpkin seeds
- 2 tbsp balsamic vinegar
1. Preheat oven to 425F
2. Peel and cube your sweet potatoes, making sure they are about the same size, so they cook evenly. ½-1 inch cubes will do it.
3. Drizzle the potatoes with 2 tablespoons olive oil, and toss them with your hands to make sure they are well coated. Spread them out in a single layer on a baking sheet, so they brown and crisp.
4. Bake for 20-30 minutes, checking and giving them a stir halfway through. If you use a stone pan (like from Pampered Chef) there is no need to turn halfway. The final cooking time will depend greatly on the size of your cubes and the efficiency of your oven. The edges should be golden brown, with a crispy edge and a soft interior.
5. Take them out of the oven, sprinkle with salt and pepper and allow to cool.
6. In a large serving bowl, combine sweet potatoes, cranberries, seeds and green onions.
7. Whisk together 1/4 cup olive oil and balsamic vinegar.
8. Pour dressing over potato salad and toss well.
* I used a combination of organic dried fruit called “Antioxidant Fusion” that I purchased from Costco. It’s a mixture of dried cranberries, raisins, tart cherries, blueberries and goji berries. It’s excellent in salads or added to trail mix.
Health Benefits of Sweet Potatoes:
Beta-carotne:Orange-coloured sweet potatoes owe their appearance to the carotenoid beta-carotene. As an antioxidant, beta-carotene can help ward off free radicals that damage cells through oxidation, which can speed up aging and inflammation. This antioxidant can help support your immune system, as well as lower your risk of heart disease and cancer.
Baking sweet potatoes improves the bioavailability of beta-carotene, making the antioxidant more accessible to your body. Since beta-carotene is fat-soluble, this recipe combines them with a healthy fat (olive oil) to promote optimum nutrient absorption.
Vitamin A: Beta-carotene can be converted into retinol or Vitamin A by your body. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A. Vitamin A contributes to skin and eye health.
Vitamin C: potent antioxidant vitamins that play an important role in disease prevention and supports the immune system.
Vitamin B 6: This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.
Potassium: Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.
Manganese: Manganese is a trace mineral that is involved in the formation of connective tissues, absorption of calcium, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, and metabolism of fats and carbohydrates.
Thanks Danielle Lebon from Lebon Therapy for sharing this delicious recipe with your fellow nutritionists.
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