Sweet potatoes are my go to spud nowadays. They are so much more flavorful and versatile than regular potatoes in most recipes. And since they always seem to show up in my CSA box, there are always new ways to cook up this nutrient dense starch.
A single medium sized sweet potato contains 24 g carbohydrates, 2 g protein, and zero fat into a little more than 100 calories. Add to that a whopping 438% DV of vitamin A and over 10% DV of vitamin B6, vitamin C, potassium, and manganese, and you’ve got a tasty super spud. Sweet potatoes are also a good source of thiamin, niacin, magnesium, phosphorus, and copper (source).
Make sure to keep the skin on your sweet potatoes when preparing them to get the maximum amount of nutrients available. The fat soluble vitamin A is better absorbed if you toss it in a little oil before roasting or combine with an avocado in a meal. With 4 grams of fiber, sweet potatoes are a great food to add to a meal to keep you feeling fuller longer and help regulate the GI system. Thanks to the manganese, they can also help regulate blood sugar and thyroid function.
Give sweet potatoes a new spin with one of these flavor-packed recipes:
If you were to ask me my favorite season, summer would not be top on the list. I know, its crazy. But I just am not a fan of the heat. Give me a spring breeze or a winter snowfall any day over sweating just walking outside. But the one thing that makes summer awesome? All the produce! Even with the year round variety here in Texas, my CSA deliveries are never as varied as they are in the summer months. This week I got blueberries, baby acorn squash, corn, mushrooms, arugula, garlic, and best of all, tomatoes. You’ve never really had a real tomato until you have a locally grown, in season, ripe heirloom or grape tomato. All those year round artificially grown ones in the store pale in comparison to the summer tomato.
Tomatoes are full of juicy nutrient goodness. A single medium tomato has 22 kcal and 5 g carbohydrates. But those little calories are packed full of micronutrients. Tomatoes contain over 5% DV of vitamin A, vitamin C, folate, vitamin K, and vitamin B6. They are also a good source of minerals, including iron, magnesium, potassium, manganese, and copper (source).
Thanks to their rich, colorful hues, tomatoes are full of antioxidants, especially the frequently mentioned lycopene. These antioxidants help protect skin cells against sun damage, promote eye health, and maintain strong bones. They are also linked to the reduced risk of many cancers.
Try a new spin on the standard tomato recipes with one of these hearty meals.
My current obsession with peaches has been strong this summer (see here and here). And it’s not slowing down anytime soon. Thank you, Fredericksburg, Texas, for having the best peaches ever. I seriously cannot get enough of their ripe, juicy goodness.
One medium peach has just under 60 calories and 15 grams of carbohydrates, mostly from natural sugars. They are a great source of vitamins A and C, and also pack in at least 5% daily value of niacin, vitamin K, vitamin E, potassium, manganese, and copper. (Source)
The high vitamin content of peaches provides a variety of benefits. Vitamin A provides eye health, and vitamins C and E provides immune support. Niacin along with a few other B vitamins are vital for cell and nerve health. Vitamin K aids in blood clotting.
As a sweet, low calorie fruit, peaches are a great alternative to sugary treats and desserts, providing fiber and satisfaction at the same time.
Enjoy this summer’s ripe, juicy fruit in one of these fun recipes: