Sweet Potato is a super vegetable on the “Power Foods Fitness” Nutrition Framework.
Now is the time to move sweet potatoes to the “good” carb list… keep reading…
Sweet potatoes are high in the following: beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They are also a good source of protein, calcium, vitamin E.
The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories!
Sweet Potato Nutrition Facts:
(for one medium size sweet potato)
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture
Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer.
COOKING SWEET POTATO as I did in this recipe:
120g x sweet potato for each person
150g – 200g beef scotch fillet (size will reflect fitness goal relative to your body weight)
Slice sweet potato thinly 4 – 5mm
Brush with olive oil on both sides
Pan-fry in scanpan on bed of olive oil until orange tone deepens. Add a handful of fresh sage leaves (or more for intense flavour) and sprinkle cinnamon to flavour. Then turn each slice to cook further until same deeper colour tone is achieved as well as softness.
In another pan grill the beef scotch fillet seasoned with rosemary on olive oil to your liking. I prefer rare as this enhances the flavour whilst keeping the texture tender.
On your serving plate drizzle lightly olive oil then place the steak on top accompanied by sweet potato and sage leaves.
The kitchen will smell divine, the taste is fresh and gorgeous and the moist texture is comfort food for the soul!