Sweet potatoes, tuberous roots that are claimed to be among the most nutritious foods in the vegetable kingdom[i], are an incredibly delicious vegetable that can be enjoyed in a variety of ways. For awhile, I've been wanting to try out an all-dressed, sweet potato recipe, and the following recipe definitely did not disappoint!
The recipe comes from the blog of Meghan Telpner, prominent Canadian author, speaker and holistic nutritionist; the force behind The Academy of Culinary Nutrition in Toronto, ON, and cookbooks/lifestyle books “The UnDiet Cookbook: 130 Gluten-free Recipes For A Healthy and Awesome Life ”, and “UnDiet: Eat Your Way to Vibrant Health”. Entitled “Quick and Easy Dinner Idea: The All-Dressed Sweet Potato”, the recipe may be viewed here.
What do I love about this recipe, besides it being quick and easy to prepare? The fact that it yields a balanced dish, balanced with healthy fats (use of either olive oil or ghee), dietary fiber (the greens) and a high-quality protein (navy beans). You may learn more about ghee (clarified butter) on my blog here.
With this recipe, I chose to use a mixture of greens, which included organic field greens and organic baby kale. I topped the potato with farmers’ market fresh pea shoots after dressing the potato with the sautéed mixture and tahini dressing.
The tahini dressing requires just a few ingredients and a high-speed blender. Tahini, a sesame seed paste with a consistency similar to natural nut/seed butters, is an excellent source of both copper and manganese, and also a good source of calcium, iron, magnesium, molybdenum, phosphorus, selenium and zinc.[ii] The tahini also provides an additional source of dietary fiber. Tamari, also an ingredient in the dressing, is a naturally-fermented soy sauce that contains a lesser amount of sodium and is a more healthful alternative to traditional soy sauce.
Nutritional Benefits of Sweet Potato:
An excellent source of Vitamin A, B5, B6, Thiamin, Niacin and Riboflavin (a large sweet potato contains more than 100% of the Daily Recommended Intake of Vitamin A)[iii]
Their rich, orange colour is a reflection of the fact that sweet potatoes are high in carotenoids, plant chemicals that are responsible for the yellow, orange and red pigments in many plants and act as antioxidants towards cell-damaging molecules in the body[iv]
Are relatively low in sodium and fat-free[v]
Contain fewer calories than white potatoes[vi]
Contain an enzyme that converts most of the potato’s starches into sugars, as the potato matures (these potatoes continue to increase in sweetness during storage and when cooked)[vii]
Have a moderate score on the Glycemic Index (contain less starch than white potatoes)[viii]
All-dressed sweet potatoes can ben done up in many ways! I'd love to hear your favourite ways to create this same type of dish!
[i] WebMD Food & Recipes – 5 Winter Superfoods: Sweet Potatoes: Nutrient Profile. Retrieved May 21, 2016 from http://www.webmd.com/food-recipes/5-winter-superfoods-sweet-potatoes-nutrient-profile
[ii] The World’s Healthiest Foods: Sesame Seeds. Retrieved May 21, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84
[iii]-[vi] Live Science – Sweet Potatoes: Health Benefits, Risks & Nutritional Facts. Retrieved May 21, 2016 from http://www.livescience.com/46016-sweet-potato-nutrition.html
[vii] WebMD Food & Recipes – 5 Winter Superfoods: Sweet Potatoes: Nutrient Profile. Retrieved May 21, 2016 from http://www.webmd.com/food-recipes/5-winter-superfoods-sweet-potatoes-nutrient-profile
[viii] The World’s Healthiest Foods: Sweet Potatoes. Retrieved May 21, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64