Eat a rainbow - sweet potato


We are always being told to 'eat a rainbow' that is different coloured fruit and vegetables and there is a good reason for this.  Different coloured fruit and vegetables have different antioxidants, vitamins and minerals so by eating a variety, you are taking steps to boost your wellbeing.

In this occasional series 'Eat a rainbow', in which we look at fruit and vegetables in season, we are on the colour orange. Sweet potatoes are in season from October to March and it is their orange colour that can impart their health benefits.  The orange colour comes from beta-carotene which is the precursor to vitamin A.  Vitamin A keeps your mucus membranes healthy which is great at this time of year when viruses can take hold if muscus membranes are less than healthy - your mucus membranes are your first line of defense.  Vitamin A is also essential for healthy vision.  

Sweet potato is a rich source of fibre as well as providing vitamin C, an antioxidant, B vitamins, magnesium which help with stress that affects immunity, and some iron for healthy blood.  

There are many ways to enjoy them - sweet potato chips, an alternative mash to top vegan 'mince' or why not try these Tandoori Baked Sweet Potatoes with Coconut Mint Drizzle.

Tandoori Baked Sweet Potatoes with Coconut Mint Drizzle

Serves 2

You will need

2 medium sweet potatoes
1 can chickpeas
Tandoori spices
1/2 tsp ginger
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp paprika
1/2 - 1 tsp turmeric
pinch cayenne
Olive oil spray

For the Coconut Mint Drizzle
Handful mint leaves, chopped
2 tbsp coconut cream

Place the sweet potatoes on a baking tray, prick with a fork and bake at 200 degrees for 45 minutes to 1 hour.  

Mix the tandoori spices and place the chickpeas in an ovenproof dish.  Sprinkle the tandoori spices over the chickpeas and spray with the olive oil spray.  Place in the oven with the potatoes for the last 15-20 minutes.

When the potatoes are cooked, make a split in the middle and stuff with the chickpeas.

Mix the coconut cream and mint and drizzle over the chickpeas'.

Serve with a side salad if you like.

Other orange fruits and vegetables include carrots, squash, persimmon, oranges, mango etc.

You might also like 'Eat a rainbow-Red cabbage'.


  

1 comment:

  1. 3 Researches SHOW How Coconut Oil Kills Fat.

    The meaning of this is that you literally burn fat by eating coconut fats (also coconut milk, coconut cream and coconut oil).

    These 3 studies from big medical magazines are sure to turn the traditional nutrition world upside down!

    ReplyDelete