- High in beta-carotene, which raises the level of Vitamin A in our blood
- The pigments in purple sweet potatoes have been shown to have anti oxidants and anti inflammatory benefits
- The Vitamin A in sweet potatoes helps protect smokers and those affected by secondhand smoke from the damages of emphysema
- Sweet potatoes have Vitamin C, which prevents the growth of cancer causing free radicals
- Unlike white potatoes, which have a high glycemic index and are therefore difficult for diabetics, sweet potatoes are low in the glycemic index
- The dietary fiber in sweet potatoes aids the digestive system, particularly in pregnant women
- Vitamin B-6, which is found in sweet potatoes, helps alleviate the symptoms of morning sickness in pregnant women, and helps in the formation of red blood cells
- High in Vitamin C and iron, Vitamin C is crucial to the bodies absorption of iron.
1 cup mashed sweet potato
1/2 cup Chicken Broth — add more to thin out to desired consistency
1/2 cup milk, (Soy or almond milk)
Add to taste
A pinch of orange or satsuma zest
A pinch of salt
1/2 tsp. chipotle powder
1/4 cup diced avocado
A dash of seasoned chili salt
Optional: nutritional yeast, canned white beans (blended in), cinnamon, black pepper, cayenne, lime juice (lime wedge served on side), parsley or chopped spinach served over top.
1. Preheat oven to 400 degrees.
2. Bake your sweet potato until tender.
3. Remove potato skin, add to blender along with the broth and non-dairy milk. Blend on low until smooth. Taste a drop to see that it is slightly bland at this point. Add the salt and spices to taste
4. Serve with garnish or avocado
Nutrition (per recipe):
Calories: 259 cal.
Vita A: 776%
Vita C: 65%
Also rich in potassium, manganese and B vitamins.