Who Needs Sugar When Nature Gives Us Sweet Potatoes and Yams?

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Sweet potatoes are a good source of fiber, vitamins A, C and B6, and come in a variety of colors. At the grocery store, the things called yams are actually a variety of sweet potato so try them all! Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible).

Having a craving for french fries? Just peel and chop sweet potatoes into fry strips, mix in olive oil and spices like cayenne pepper, paprika, sea salt, and cumin, and bake on a cookie sheet at 350 degrees until browned on the outside and tender on the inside, mixing every 10 minutes or so.

Having a craving for sugar? Bake whole sweet potatoes (skin on) in the oven at 350 degrees until tender when pricked with a fork. Then scoop out center from the skin and sprinkle with cinnamon. Enjoy as is or whip in food processor for a creamier version.

Like to make lasagna? Use sweet potato slices instead of noodles as you layer! Best lasagna I ever made! Email me for the recipe.

You can also substitute Sweet Potatoes into your mashed potato recipes!

For a more elegant presentation of the sweet potato, try the recipe below and for more healthy holiday recipes, register for the Healthy Holidays cooking class this Saturday Dec 11th 3-6pm.

Sweet Potatoes with Lime and Cilantro 
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.

Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients: 4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
olive oil or butter (real butter, no margerine! Preferably clarified butter called ghee
salt (optional)

Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate.
Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.