by Marie Hemphill @mariehealthyhill
Sweet potatoes are a delicious, versatile addition to any diet. Here’s why you should include both Japanese and regular sweet potatoes in your meals and their key differences.
Skin Deep-Nutrition in the Skin: The skin of sweet potatoes is a nutritional goldmine, rich in fiber, antioxidants, and vitamins. Keeping the skin on maximizes their health benefits, aiding in digestion and providing a significant amount of nutrients.
Differences Between Japanese and Regular Sweet Potatoes:
1. Color and Antioxidants:
• Japanese: Purple skin, creamy white flesh, rich in anthocyanins.
• Regular: Orange flesh, high in beta-carotene.
2. Glycemic Index:
• Japanese: Lower glycemic index for steadier energy.
• Regular: Slightly higher but still low to moderate.
3. Taste and Texture:
• Japanese: Sweeter taste, denser, creamier texture.
• Regular: Moist texture, slightly less sweet, versatile.
Fun Facts:
1. Not True Potatoes: Despite their name, sweet potatoes belong to the Convolvulaceae family, unlike regular potatoes.
2. Variety of Colors: Available in orange, purple, and white, each with unique tastes and nutrients.
Including sweet potatoes in your diet is a delicious way to boost nutrient intake and enjoy numerous health benefits. Whether you choose Japanese or regular sweet potatoes, you’re making a smart choice for your health. Bon appétit!
Ingredients:
• 1 large sweet potato (skin on)
• Your favorite toppings (e.g., avocado, cottage cheese, nut butter, berries, hummus, etc.)
Directions:
1. Slice & Dice: Wash a sweet potato and slice it lengthwise into 1/4 inch thick slices.
2. Toast It Up: Pop the slices in your toaster on a medium setting (level 3-4), flip your slices then toast again. You might need to toast them 3-4 times, depending on how thick and large your slices are.
3. Top It Off: Add your favorite toppings like avocado, nut butter, cottage cheese, honey, berries, or hummus. The sky’s the limit!
4. Save for Later: Wrap remaining raw slices in damp paper towel, store in an airtight container and place in fridge until ready to use.
*Tip: press your thumb nail into flesh of potato once out of toaster and if goes in easily then it’s ready. If there is resistance then add another few minutes to the toaster.
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