A
staple on most Thanksgiving tables each year, the humble sweet potato is
commonly whipped up into a dish that is more akin to a dessert then a
dinner-side. Humble as they come, sweet potatoes are available all year round,
yet the cooler temperatures stress these root veggies to produce more starch.
In plants, starch is the storage form of sugar, and this equates to sweeter
sweet potatoes; pardon the pun! Whether you love em’ pureed into a buttery
mash, toppled with cinnamon and marshmallows, or whizzed into a holiday pie,
sweet potatoes have an interesting history, and a heft of health benefits. Read
on for some fun tid-bits, health insight, and of course, a seasonal recipe that
would be a welcome addition to your Thanksgiving dinner table!
PERUVIAN
ROOTS:
Peru
is known for the predominance of potatoes in their cuisine, specifically a type
of purple potato whose high antioxidant content and gorgeous violet color is a
sight to be seen. That being said, the orange hued sweet potatoes we know and
love have been traced as far back as 8000 BC to both Peru and other regions of
South/Central America. Radiocarbon data (a process of using organic carbons
from food remnants to trace their origin) also shows that sweet potatoes were
being grown and cultivated in the Cook Islands and Polynesia during the 1500’s,
and the original thought that the seeds “washed up” onto the shores and began
growing was negated as the type of species that grows on those lands are
actually spread by vine cutting, not seeding.
In
1594, sweet potatoes made their way to China, whose Governor encouraged the
growing of, and they soon popped up in Japan and Korea due to their hardiness
when faced with environmental factors (can you say typhoon?) Through trade and
invasions, sweet potatoes and their many varietals became a staple in countries
across the globe: from the Caribbean “boniato,” to the Tuluese “kelang,” other
parts of the globe love and adore the sweet veggie (almost) as much as the
western world (Americas.) Sweet potatoes eventually landed in the New World
(Americas,) by European caravan: Columbus likely obtaining seeds from the West
Indies, Balboa in Central America, Captain Cook in Polynesia, and Pizarro in
Peru. Once the hardy vegetable took foot in America, its dependability and
nutrient density made them a staple food for both the poor and rich. George
Washington was a sweet potato farmer before becoming President, George
Washington Carver helped regenerate the soil depleting properties of cotton
with sweet potato plants, and the starchy root is said to have played a role in
keeping hunger at bay during the Revolutionary War, Civil War, and both WW I
& II (Great Depression.) Today, the US is responsible for growing 3% of the
worlds total sweet potato crops (North Carolina being the primary state,) and
the average American consumes roughly 7.5 pounds per year (up from four pounds
in 2000!)
POUR
SOME SUGAR ON ME:
While called a
potato, sweet potatoes are actually members of the morning glory family. And
while you may get confused between yams versus sweet potatoes (true yams are a
non-sweet, scaly and very starchy tuber native to Africa and Asia,) the US
Department of Agriculture requires that both terms are used for labeling true
sweet potatoes. So no matter if you pick up a “yam” or “sweet potato,” more
often than not, you’re gonna’ be chomping down on some sweet old sweets.
◼UNCANNY CAROTENOIDS: Carotenoids are the pre-cursor form of
Vitamin A found in plants. The beta-carotenoid form found in sweet potatoes has
been shown to be even more absorbable compared to other carotenoid rich veggies
(dark leafy greens,) and when paired with a fat (3-5 grams,) you can enhance
the absorption even more! A 3.5-ounce portion is said to have approximately
100-1600 mcg of Vitamin A (RAE,) equating to 35% of your daily requirements!
TALK TO ME: This specific form of vitamin A
supports cell communication, enhancing the conversations between immune cells
and reproductive cells.
SUNGLASSES @ NIGHT: Retinal (from vitamin A) is essential for the
production of a retina-based pigment known as RHODOPSIN. This pigment allows
humans to see at night, or in dim lighting.
◼AMPLE ANTIOXIDANTS: In addition to their high carotenoid content,
certain color pigments found in both the flesh and skins of sweet potatoes
(especially those purple Peruvian or Okinawan varietals) may have the ability
to inhibit the negative effects of heavy metals and cell damage in our GI
tracts (gut.)
GET FLOWING: Those same antioxidants have recently been studied for
their effects on a specific protein- FIBRINOGEN- that is responsible for blood
clotting in the body. Those suffering from cardiovascular disease, metabolic
syndrome, high blood pressure, or diabetes have to be mindful of this “clot
factor.” Intake of sweet potatoes has shown to not only decrease overall
inflammation, but also the concentrations of fibrinogen in the blood!
◼FIBER FULL: With a whopping 6.6 grams of fiber in a medium
sweet potato, these root vegetables not only support gut health and regularity
by sweeping up wastes and promoting healthy bowels, but when cooked and cooled,
the starch that sweet potatoes contain forms “resistant starches.” These are
unable to be processed by the body, and result in a food that is naturally
sweet, but whose sugar impact wont be as large due to the “slow down” effect
that those resistant starches (and fiber) have on the speed at which the sugar
hits your blood.
SELECTING
& STORING:
Sweet potatoes are
their sweetest throughout the months of October thru January. Choose vegetables
that have a tight skin, no sign of wrinkling, and are heavy for their size.
Avoid roots with soft spots, and pick up small to medium sized veggies, because
as they mature, they grow starchier. Keep in a cool dry place, between 52-72
degrees F, and do not refrigerate raw potatoes, as it will result in a bitter
tasting center. Due to their higher sugar content, sweet potatoes can be stored
for up to one week in the pantry, and cooked potatoes can (and should) be
refrigerated (five days) or frozen (3-6 months.)
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:30PM! See December’s line-up below, and be
sure to snag your spot, as space is limited!
DECEMBER TRUE KITCHEN
COOKING CLASS
EATING FOR IMMUNITY
WEDNESDAY, DECEMBER 13TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
With the holiday season in full-swing,
chronic to-do lists, gift shopping, and entertaining take hold. On top of that,
the cold & flu season is revving up and many of us find ourselves
bed-ridden with a box of tissues! A combination of high stress, confined
spaces, and increased illness, the season of giving can also equate to the
season of getting sick! In this class, Genevieve will cover how our immune and
adrenal systems work in tandem, ingredients, herbs, and spices that naturally
combat illness, and show you how to cook up some delicious recipes so you can
strengthen your resilience this Holiday season!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
SWEET & SMOKEY SWEETS’ WITH PECANS &
BROWN BUTTER
A new take on the
roasted potato. Here potatoes are twice baked, first until just tender enough
to “tear” apart into raggedy pieces, and second to develop caramelized crunch!
Smoked paprika adds a nice depth (without any bacon to be found,) pecans add
crunch, collagen powder adds a dose of (hidden) protein, and brown butter, because…
Serves 4 to 6
3 medium organic sweet potatoes
½ cup toasted pecans, chopped
2 tbsp. coconut oil, melted and cooled
½ cup chopped parsley
BROWN BUTTER VINAIGRETTE: 4 tbsp. grass-fed
butter + 3 tbsp. collagen powder +1 tbsp. apple cider vinegar + 1 tbsp. local
honey + 1 tsp. smoked (sweet) paprika + Optional: pinch of ground ginger,
nutmeg, and/or cinnamon or allspice
Preheat oven to 400F.Poke sweet potatoes with a
fork. Place potatoes on a parchment lined baking sheet and roast for 45 minutes
to 1-hour, or until tender. Remove from oven, and let sit until cool enough to
handle. “Tear” sweet potatoes into jagged pieces. Toss with coconut oil, and
place back on backing sheet. Bake
additional 20 minutes. In a saucepan, add butter and spices if using, and let
come to a low boil (it will begin foaming.) Reduce heat to medium, and
carefully watch as the foam turns from white, to pale golden, to a caramel brown
color. Remove from heat, whisk in collagen, honey and vinegar. Add in pecans,
and drizzle over cooked potatoes. Garnish with fresh parsley.
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