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.
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Sweet Potato Brownies

Sweet Potato Brownies

  • Servings: 9
  • 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
  • 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, and are one of the most widely used and enjoyed vegetables in the world, partly because they grow relatively easily and are very versatile in a number of dishes and cultural cuisines.  In central Asian and Middle Eastern countries, but they were viewed as more of a medicinal herb than a food.  The average American eats only one cup a week.

Early carrots (some believe they may even date back to early Egypt) were not orange. Instead, they came in a variety of colors like purple, white, red, yellow and black. The orange carrots known and loved today are the result of cross breeding red and yellow carrots, which was done back in the 16th century.  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).  The name beta-carotene is derived from the Latin name for ‘carrot’.  The word “carrot” has its origins in the Greek word “karoton,”

The History

Bugs bunny’s favorite food became associated with strong eyesight during World War II when the British Royal Air Force managed to gun down German aircrafts even at nights. The air force fabricated a story of how their skilled fighter pilot John “Cats’ eyes” Cunningham attributed his excellent night vision due to a carrot-enriched diet.  Although there is certainly some truth to the war propaganda regarding night vision, beta-carotene is found in much higher concentrations in leafy greens such as spinach.  Even though it started as a myth, having carrots do help in maintaining healthy eyes.

Here are the TOP 8 nutritional benefits of Carrots:  A 113%, Biotin 20%, K 18%, Fiber 14%, Molybdenum 14%, Potassium 11%,
Vitamin C 10%, Vitamin B6 10%.

  1. Improved Vision Vitamin A is very important for healthy eyes and is essential for the maintenance of visual function protecting against macular degeneration and senile cataracts, including protection against macular degeneration and senile cataracts.  The only carotenoids found inside the retina of the human eye are the xanthophylls (lutein and zeaxanthin)(pigments yellow, orange, and red).  Nature’s Pharmacy has a way of showing you it’s benefits through its foods.  A slice of carrot looks like a human eye.
  2. Anti-inflammatory Carrots are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Vitamin A being fat soluble needs a fat to help absorb its benefits in the blood.  As little as 3-5 g of fat appears sufficient to ensure absorption.
  3. Anti-aging: The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the aging of cells.
  4. Healthy Glowing Skin (from the inside out)
    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. Healthy Skin: Increases blood in your scalp and increasing hair growth. necessary to build healthy fats in the skin to keep it supple and moist. Lactating mother’s consuming high biotin foods reduced symptoms of cradle cap in nursing infants.
  6. Bone Density for proper blood clotting. One of the proteins found in bone, especially linked to our bone mineral density (BMD) Vitamin K helps our body keep Potassium process in check.
  7. Fiber (soluble): soluble fiber ~ is soft and sticky, and absorbs water to form a gel-like substance inside the digestive system.Flushing out the toxins
    1. It cleans out the colon, by helping it pass smoothly through the digestive tract.  Cleansing the body, Vitamin A assists the liver in flushing out the toxins from the body. 
    2. It produces a hormone called glucagon to reduce blood sugar levels. 
    3. Reducing cholesterol levels because of the soluble fibers bind with bile acids.
  8. Molybdenum It is a unique part of the protein in our food, providing oxygen-based energy production offering detoxify unwanted contaminants.
    • essential for antioxidant protection 
    • plays a unique role in the structure of our connective tissue.
  9. Blood Sugar Regulation Biotin Bplays a major role in your blood glucose production, keeping your blood sugar at healthy levels.  Involved in the breakdown of carbohydrates and regulation of the amount of insulin and glucose that is being used and metabolized, helping those with Diabetes.
  10. Potassium an electrolyte is a mineral required to help conduct nerve impulses, regulate the rhythm of the heart and control muscle contraction. 
    • It also plays a part in maintaining bone health and fluid balance. 
    • Prevent Stroke – It is recognized as a means to prevent stroke by 2/3 and hypertension. The beta carotene in the carrots is what provides this protection. their antioxidant activity. Carotene prevents cholesterol from becoming toxic and being able to form plaque and clots in the arteries promoting good circulation. 
    • It supports healthy blood pressure by relaxing the blood vessels, allowing more blood, nutrients, oxygen to flow to the vital brain areas stimulating neural activity and increasing cognitive function as well as muscle functions as in cardiovascular health and various heart diseases.  
    • It is necessary for maintaining optimal fluid balance levels inside and outside the cell and for the contraction of heart muscles.
    • Bone strength – bone cells in charge of bone demineralization—they help take minerals out of the bone and make them available for other body functions.
    • Helps arthritis, sore back muscles, rheumatism or sprains and bruises.
    • Type-2 diabetes Potassium stimulates the production of insulin.
    • many types of cancers 
  11. Vitamin C Boosts immunity, stimulating the activity of White blood cells (WBCs), also called leukocytes or leucocytes, are the cells of the immune system that are involved in protecting the body against both infectious disease and foreign invaders.
    Vitamin C Boosts immunity.  Vitamin C is also essential for the maximum absorption of iron in the body.
  12. Brain Health Vitamin C is necessary to make certain neurotransmitters. These neurotransmitters are the signals that carry thoughts, feelings, and commands around our brains and throughout our nervous system like to produce serotonin, a hormone that plays a critical role in wide variety of body systems, including the nervous system, endocrine system, immune system, and digestive system.  Our moods, daily bodily rhythms (including sleep-wake cycles), and experiences of stress and pain depend on serotonin.
  13. Promotes a healthy metabolism, neurological brain health, mood enhancer.
  14. Vitamin B6 and magnesium together help in reducing anxiety, especially in women who suffer from anxiety during the pre-menstrual periods.
  15. Cancer Prevention Carotenoid antioxidant power that helps reduce free radicals in the body. Carrots contain phytonutrients called polyacetylenes and other components that inhibit cancer growth.  Lowers risk in colon and prostate cancers, has been seen from researchers in lung, breast, and colon.
  16. A Powerful Antiseptic Vitamin C, Water-soluble antioxidant, helps the body develop resistance to infections. 
  17. Prevent Heart Disease beta and alpha-carotene (orange-red pigments) and lutein (deep yellow pigment), which are antioxidants that fight cholesterol and also help reduce the risk of a heart attack.  Reducing cholesterol levels because the soluble fibers in carrots binding with bile acids.  Jump over to the benefits of orange colored foods and yellow colored foods.  alpha and beta-carotene into vitamin A for the maintenance of healthy skin and bones, good vision, and a robust immune system.
  18. 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.

TIPS:

  • Avoiding storing them near apples, pears or potatoes, as the ethylene gas they release may turn your carrots bitter.
  • Remove green tops prior to storing them in the fridge.  They will cause the carrot to wilt faster.  But don’t throw them away.

Sources:

https://www.medicalnewstoday.com/articles/287212.php

Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within. 

You cannot buy it in a bottle.