• Jessica Pecush

Sweet Potato & Avocado Bites


Sweet potato is one of my FAVOURITE vegetables to work with, given its nutritive power and the fact that it doesn't have the same effect on the body's blood sugar levels as other varieties of potatoes do!

In prepping for holiday-themed workshops focusing on nutrient-dense appetizers/snacks, coming across this gem of a recipe was a WIN!

This snack is composed of baked sweet potato (coated in extra-virgin olive oil, cumin, paprika and sea salt prior), then topped with an avocado, fresh lime juice and sea salt mixture, and garnished with sliced cherry tomato and sprouts (I chose my fave, pea shoots!).

This flavourful and nutrient-pack recipe comes courtesy of "Blissful Basil"; the recipe may be accessed here. Enjoy!

Nutritional Highlights

Sweet Potato

  • An excellent source of beta-carotene, vitamin A, vitamin C and manganese

  • A good source of pantothenic acid (vitamin B5), copper, pyroxidine (vitamin B6) biotin and potassium

  • A good source of dietary fiber, particularly insoluble fiber (required for good colon health – helps to clean the colon of debris)

  • Possesses anti-inflammatory and antioxidant benefits

  • Score moderately on the Glycemic Index (ranks foods’ effects on blood sugar levels)

  • Potentially improve blood sugar regulation by helping to regulate blood sugar level, instead of raise it

  • Enjoying sweet potatoes with a healthy source of fat will maximize your ability to absorb the vitamin A they contain[i]

Avocado

  • A great source of pantothenic acid (vitamin B5), vitamin K, copper and folate

  • A source of dietary fiber

  • Possesses high levels of monounsaturated fat; required for heart health

  • Possesses antioxidant benefits, including vitamin C and vitamin E[ii]

  • Assists with the absorption of fat-soluble vitamins (A, D, E & K) in the body[iii]

ENDNOTES

[i] The World’s Healthiest Foods. Sweet Potato. Retrieved November 19, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

[ii] The World’s Healthiest Foods. Avocados. Retrieved November 19, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

[iii] Authority Nutrition: An Evidence-Based Approach. 12 Proven Health Benefits of Avocado. Retrieved November 19, 2016 from https://authoritynutrition.com/12-proven-benefits-of-avocado/

#snacks #vegan

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