Desserts · Vegetables

Sweet Potatoes Two Ways

Christmas will soon be here and one of our favorite holiday foods is sweet potatoes or iStock_000004120135XSmall_optyams.  There are many health benefits to eating them, but prepared just about any way they are delicious and satisfying to eat.

Some of the benefits of these two similar vegetables are the following:  fiber (both soluble and insoluble) which slows blood sugar spikes when eating sweet items, potassium which can have a positive effect on blood pressure levels, manganese, Vitamin C, Vitamin B6 which is important for cardiovascular health, complex carbohydrate, sodium (which is essential for many body functions), fatty acids and many more.  Do a search for the health benefits and you’ll be eager to get more of these wonderful vegetables on your plate.  You’ll benefit two ways – by knowing what great nutrition you are feeding your body and the sheer enjoyment from just eating them!

Sweet potatoes enhance any simple meal.  We most often have a baked sweet potato with a simple salmon meal.  With the addition of a green or kale salad  you have a complete, easy to prepare meal.  Serving them with grilled chicken, pork chops, or steak would work equally as well.

Today I’ll share  two ways to prepare them.  The first is very simple and really is no recipe at all.  The second will grace your Christmas table and bring a smile to the faces of those who are blessed enough to eat some!

A simple sweet potato saute is so delicious.  Make extra in order to serve again by simply reheating.  Begin by cubing the desired amount of cleaned sweet potato (peeled or unpeeled).  I like smaller pieces as they cook quicker.  Make them even smaller than the ones shown in the above photo.  Dice some onion and bell pepper – I often use onion only to save time.  To a skillet add some organic olive oil, real unsalted butter, coconut oil or a combination of those.  Toss in the vegetables and stir occasionally over medium heat.  Toward the end add a sprinkling of cumin to taste.  When the sweet potatoes are tender it is ready to serve.  Reheat in the oven or by adding a small amount of oil or butter to a skillet and saute briefly until hot.

Sweet Potato Casserole
Recipe Type: Side dish
Author: Let’s Eat
Prep time: 20 mins
Cook time: 30 mins
Total time: 50 mins
Ingredients
  • 3 c cooked, mashed sweet potatoes (3 – 4 large)
  • 2/3 cup whole cane sugar such as sucanat or rapadura
  • 1/4 c melted unsalted butter
  • 1 t vanilla
  • 1/2 c cream – raw, or low temperature pasteurized if possible
  • 2 eggs, beaten
  • Additional 1 c whole sugar (see above)
  • 1 c chopped pecans (soaked and dehydrated for best nutrition)
  • 1/2 c flour – I use spelt
  • Additional 1/2 c unsalted butter, softened
Instructions
  1. Preheat oven to 350
  2. Coat 9×13 pan with oil
  3. Mix potatoes through cream
  4. Mix in eggs
  5. Pour into prepared 9×13
  6. Combine additional sugar, pecans and flour.
  7. Add soft butter and mix until crumbly
  8. Sprinkle over top – may need to use fingers to distribute it clump free
  9. Bake 30 – 45 minutes or until lightly browned

 

 

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