Sweet potato

cdc7a9808c2290a51afabc75c716423cSweetpotatoes belong to the Morning Glory family and are one of the oldest vegetables in the world.  They are rated the number one nutritious vegetable by the Center for Science in the Public Interest. Sweetpotatoes are most commonly orange, but are also found in other colors, such as white, red, pink, violet, yellow and purple.  The antioxidant activity and nutrient content of Sweetpotatoes increases with the color intensity of the flesh. Sweetpotatoes are healthier than regular potatoes. They have a lower glycemic index and more fiber.

1. Sweetpotatoes provide kind carbohydrates that don’t induce a sugar crash

Sweetpotatoes fall much lower on the glycemic index which is better for avoiding sugar crashes and better for diabetes control.  They contain manganese, a little-discussed trace mineral is a pivotal component in the metabolism of carbohydrates in moderate amounts can help support and maintain healthy blood sugar levels even for those with diabetes.  This can also help stabilize the appetite for hours.

Mayo Clinic explains “Because low glycemic index foods are absorbed more slowly, they stay in your digestive tract longer. This is why these foods are sometimes called slow carbs. These foods may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can help reduce the risk of insulin resistance.”

2. Sweetpotatoes keep your digestion running and help beat disease

One medium sweet potato with skin provides roughly between 4 to 6 grams of fiber just enough to be included as a good source of fiber. The National Institute of Medicine set the Dietary Reference Intake for fiber at 21 to 25 grams a day for women while men should get 30 to 38 grams per day. Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease and constipation.

3. Sweetpotatoes may keep some cancers at bay

Sweetpotatoes have the highest amount of beta carotene containing more beta-carotene, by weight or by volume, than any other fruit or vegetable, according to “The Color Code,” by Taylor Hartman, Ph.D., a book about the health benefits of colorful foods.

Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.   A study by the Harvard School of Public Health’s Department of Nutrition found that for younger men, beta carotene, a fat-soluble plant pigment that can be converted into vitamin A, could provide protection against prostate cancer. Meanwhile, a Japanese study revealed that beta carotene may decrease the risk of colon cancer.

4. Sweetpotatoes are a prize for the eyes

All that beta carotene is an excellent nutrient for the eyes linking to preventing vision loss and macular degeneration. Ophthalmologist Jill Koury, M.D., states that vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision.

Sweetpotatoes high antioxidant levels from vitamins C and E are also very kind to the eyes and may prevent degenerative damage. Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure.

5. Sweetpotatoes could help conquer PMS blues

Experts estimate that up to 37 percent of Americans don’t get the recommended dietary intake (RDI) of manganese in their diet. Along with promoting good bone health, one study found that boosting manganese intake from 1 mg to 5.6 mg of dietary manganese per day helped women with PMS to have fewer mood swings and cramps.  The trace mineral manganese is important for growth, development and metabolism.

6. Sweetpotatoes are a boon for childbearing.

Plant-based iron, like that found in sweetpotatoes, can potentially promote fertility, according to the Harvard Medical School. The vitamin A from sweetpotatoes beta carotene is also important for hormonal health during pregnancy and lactation.

7. Sweetpotatoes may tame inflammation

They are a good source of choline, a micronutrient in the B-vitamin family. Choline helps with sleep, muscle movement, learning and memory, among other things, but it is also important in reducing chronic inflammation.

8. Sweetpotatoes help blood pressure!

A medium Sweetpotatoe contains almost 500 mg, making it one of the higher potassium vegetables. Potassium is an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system by helping nerves and muscles communicate and by transporting nutrients into cells and moving waste products out of them, among other tasks. A diet rich in potassium is important in offsetting sodium’s harm to blood pressure. Medical News Daily notes that a high potassium intake is associated with a 20 percent decreased risk of dying from all causes!    Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

Sources:

  1. https://draxe.com/sweet-potato-nutrition-facts-benefits/
  2. http://foodfacts.mercola.com/sweet-potatoes.html
  3. http://www.naturalnews.com/035739_sweet_potatoes_beta-carotene_nutrients.html
“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.

Sweet Potato Brownies

Sweet Potato Brownies

  • Servings: 9
  • Time: 40 mins
  • Difficulty: easy
  • Print

Source: Dr. Axe

INGREDIENTS:

  • 1 avocado
  • 1 cup cooked Sweet potatoes purée
  • ½ cup applesauce
  • ¼–½ cup honey
  • 1 teaspoon vanilla extract
  • 4 eggs
  • ¼ cup coconut flour
  • 2 tablespoons arrowroot powder
  • ½ cup cacao powder
  • ½ teaspoon sea salt
  • 1 teaspoon baking soda

Frosting

  • ¼ cup honey
  • ½ cup sprouted almond butter
  • ¼ cup cacao powder
  • ½ cup coconut milk
  • sea salt

DIRECTIONS:

  1. Preheat oven to 375 degrees F.
  2. Grease 8×8 pan with coconut oil and line it with parchment paper.
  3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder.
  4. Add in eggs one at a time.
  5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.
  6. Combine both mixtures until smooth.
  7. Transfer to greased pan and bake for 25–35 minutes.
  8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth.
  9. Once the brownies are done baking and have cooled, frost with this mixture.

The Original Pumpkin Pie

The Way the Pilgrims Made It

  • Servings: regular pie
  • Time: 115 mins
  • Difficulty: easy
  • Print
custard-filled-pumpkin

Ingredients
  • 1 small pumpkin (4-5 inches in height and 18 inches in diameter, sugar pumpkins work great)
  • ¾ cup sugar
  • 3 large eggs plus 4 egg yolks
  • ½ TBS vanilla bean paste or vanilla extract
  • 2 cups heavy cream
  • 1 teaspoon of cornstarch
  • Pinch of salt
Instructions
  1. Prepare your pumpkin by scooping out the seeds and pulp, place it on a baking sheet, do not put the top of the pumpkin (stem) on the sheet just yet.
  2. Preheat oven to 400 degrees.
  3. In a mixing bowl combine the sugar, eggs and vanilla and whisk until combined.
  4. Add in the heavy cream, cornstarch and salt and whisk until fully combined.
  5. Pour mixture into your prepared pumpkin (allowing about ¾ of an inch space between the filling and the top of the pumpkin and begin baking it.
  6. Bake at 400 degrees uncovered. After 15 minutes, cover the top of the pumpkin loosely with foil and bake another 15 minutes.
  7. Lower oven temp to 375, place the top of the pumpkin on the tray and continue baking for 15 minutes more.
  8. Remove the foil and bake an additional 30 minutes or until a knife inserted into the custard comes out mostly clean.
  9. Turn off the oven, allow the pumpkin to cool for an hour, then place it in your cold garage (loosely covered with wrap or foil) or your refrigerator and allow the custard to set 6 hours or overnight.
  10. When ready to serve, scoop out custard into small dishes (you can even scrape the sides a bit as you scoop it out if you choose to add some pumpkin flavor.

What’s Up Doc? Carrots


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September, 2014, LWC DeRoos Drumbeat

What’s Up Doc?   

Bugs Bunny’s Carrot that’s what! 

Carrots are the second most popular type of vegetable after potatoes.  The average American eats only one cup a week.  A slice of carrot looks like a human eye.  Choose carrots with the deepest, darkest orange color as they contain the highest levels of beta-carotene (the deep rich yellow, red, orange, and purple colors in fruits and vegetables).

  1. Improved Vision including protection against macular degeneration and senile cataracts.
  2. Cancer Prevention has been seen from researchers in lung, breast, and colon.
  3. Anti-aging is slowed down.
  4. Health Glowing Skin(from the inside)
    Vitamin A protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin,   pigmentation, blemishes, uneven skin tone.
  5. A Powerful Antiseptic to prevent infection.
  6. Prevent Heart Disease reducing cholesterol levels because the soluble fibers in carrots binding with bile acids.
  7. Cleanse the Body Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.
  8. Healthy Teeth and Gums Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or tooth paste.  Carrots stimulate gums, triggers a lot of saliva, which being alkaline, balances out the acid forming and cavity forming bacteria.  The minerals in carrots prevent tooth damage.
  9. Prevent Stroke:  From a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke.

Beta-carotene is a type of pigment found in plants. It gives yellow and orange fruits and vegetables their rich hue. The name beta-carotene is derived from the Latin name for ‘carrot’.

Vitamin A being fat soluble needs a fat to help absorb its benefits in the blood.  As little as 3-5 g of fat in a meal appears sufficient to ensure absorption.

Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within. 

You cannot buy it in a bottle.