Sweet potatoes are a rich source of fibre, vitamins and minerals. They’re an ideal low glycaemic index carbohydrate, making them an ideal alternative to starchy traditional potato for those who are seeking lower carbohydrate diets and diabetics.
Orange and purple sweet potatoes are particularly rich in antioxidants that prevent free radical damage, which is linked to chronic disease and premature ageing.
Sweet potatoes provide an excellent source of fibre for gut health too. They are rich in both soluble and insoluble fibre. Antioxidants in purple sweet potatoes have been shown to promote healthy gut bacteria, which are essential to prevent and avoid irritable bowel syndrome, and for optimal digestive function and immune system strength.
Orange sweet potatoes are a particularly good source of beta carotene, or vitamin A. One cup of baked orange sweet potato will provide over seven times the required average intake of beta carotene for adults. Beta carotene, once converted to vitamin A in the body, strengthens eye health. Purple sweet potatoes have also been shown to have benefits for the eyes through their level of anthocyanins, which prevent eye cells from damage.
Sweet potatoes, once cooked, reduce slightly in their beta carotene content but retain at least 70 per cent of the nutrient. The beta carotene is best absorbed through the addition of a healthy fat such as olive oil, avocado, nuts or coconut oil. Sweet potatoes are moderately high in vitamin B5, B6, manganese and vitamin C.
Not a potato
Bu hikaye Eat Well dergisinin Issue #30, 2020 sayısından alınmıştır.
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Bu hikaye Eat Well dergisinin Issue #30, 2020 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.