Sweet Poatato (not) Fries

Sweet potatoes, unlike regular potatoes, are a great source of many vitamins and minerals. They are a great source of Vitamin A and C, Magnesium, folate, iron and choline. They’re also a good source of protein and many amino acid building blocks. Not only that, they have a low glycemic index. That means that they won’t spike your blood sugar the way regular potatoes do. This translates to more stable blood sugar levels, feeling fuller longer and reduced fat cell production and inflammation. And as if all that wasn’t enough they’re packed with phytonutrients (an excuse to get more orange phytonutrients into your diet!) 

In case you needed another excuse, here’s one more reason to go with orange! Sweet potatoes are consistently on the 12 cleanest produce list. Regular potatoes, on the other hand, are in the top twelve produce items to avoid (unless organic.) That means you’re more likely to be taking in extra pesticides when you choose potatoes over sweet potatoes. 

I don’t know about you, but one of my guilty pleasures is indulging is fries- so instead of getting some greasy dinner version, how about you make them yourself, at home, where you can pick only the best ingredients and control the grease content.

So easy to make! You’ll be enjoying them before the delivery guy could even ring your doorbell! 

Ingredients:

• 2 medium sweet potatoes, (peeling is optional. But if you keep the peel, make sure you clean it thoroughly)
• 2 tbsp. olive oil, sesame or peanut oil.
• 1 tbsp. light brown sugar (optional)
• 1/2 tsp. kosher salt, plus extra for sprinkling
• 1/2 tsp. freshly ground black pepper
• ½ tsp cayenne pepper (if you like a little kick to your fries- optional)

Directions:

1. Preheat the oven to 450 degrees F.  Line a baking sheet with parchment paper or aluminum foil greased with cooking spray (olive oil spray is always preferred. Yes you can get it at Whole Foods or Trader Joe’s.)
2. Halve the sweet potatoes lengthwise then slice each half into, well, fry sized spears. I like mine on the thin side and crispy, but you can keep yours a little a thicker if you prefer.  
3. Soak in cold water for 20-30 minutes. Soaking helps give the fries a crisp on the outside. When done, drain well and pat dry.
4. Place the potato spears on the sheet pan and toss with olive oil.  Spread them in a single layer.  Combine the brown sugar (if you’re using it), salt, pepper and cayenne pepper (if you’re using it) and sprinkle on the potatoes.
5. Bake for 15 minutes, turn with a spatula and bake for another 5 to 10 minutes. When done they’ll be a light brown color.

Now don't go dipping them in red sugar sauce (AKA ketchup.) Either splurge on the organic, no high fructose corn syrup (HFCS) brands or use another condiment like:

• mustard (check the ingredients) - most don't contain added sugars
• plain Greek yogurt mixed with chives
• hummus
• homemade or organic (real) mayo

I actually find these fried so flavorful, I don't need to dip them in anything!  Get creative with the spices, try using different variations and

Good Nutrition:Part 2

So in part one, we explored Macro-Nutrients. Now allow me to explain how it's possible to get too eat too much, yet still be malnourished. In order to do that, we'll have to explore the other 2 aspects of nutrition: Micro and Phyto:

Micro-Nutrients- Just because they’re “micro” doesn’t mean they’re not important, they are vital for proper body function. Involved in everything from immunity, muscle function, bone integrity, cell regeneration, nerve function and much, much, much more!

• Vitamins- i.e. Vit A, B12, B6, folic acid, E etc…
• Minerals- i.e. calcium, iron, magnesium etc… 

The distinction between macro and micro nutrients starts to explain how someone can be overweight (too many Macro-Nutrients) but still be malnourished (lack of Micro-Nutrients.) Junk food and processed food is full of calories, but they’re empty calories with little if any vitamins or minerals.  If we're not eating enough Micro-Nutrients, we're essentially starving our body even when we're putting on weight. 

Of course many people take multivitamins in order to help compensate for missing vitamins and minerals. However, vitamins are meant to be a boost or an insurance policy, and shouldn't be the dietary foundation. And choosing the correct vitamins and a reliable brand is very important. 

Phyto-Nutrients- I lovingly refer to these as the “backspace button.” These are the various anti-oxidants responsible for correction of DNA code and cell function. Studies show that increased amounts of phyto-nutrients in our diet can improve immune function, detoxify, prevent disease (like heart disease and asthma) as well as prevent and fight cancer. It’s the colorful component of fruits and veggies- the more colorful your diet the better!

A few examples are:

• Apiole – parsley
• Naringenin – citrus fruits
• Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas
• Resveratrol – grape skins and seeds, wine, nuts, peanuts 
• Lycopene – tomatoes, grapefruit, watermelon, guava, apricots, carrots

The various colors are indicative of various kinds of anti-oxidants. This is why choosing foods from various color spectrum is so important! (Stay tuned for the next blog for more on these!)  It is possible for these to be supplemented by powder or tablet form; HOWEVER a good source is vital! there's so many brands out there claiming to have active antioxidants in their formula, but most are well absorbed.  (What kind do I recommend? Go to my site to see!)

Seems pretty straight forward, right? Make sure you have all these components in high quality on a daily basis and viola! You have a great diet! Sure, but who are we kidding? With work, family and day-to-day stress many of us let one (or more) of these vital components go. Before you know it, you’re skipping breakfast on a regular basis or no more veggies at lunch.

Besides getting it all in, choosing the right sources are vital, understanding the value of organic foods, grass feed beef or hormone-free dairy and where to get it is also important.

So yeah, sure, it’s essential to understand these 3 components, but learning how to incorporate it all into each of your meals and snacks can be a challenge. It takes some time and effort…. But by learning to eat this way you’ll be changing your life. 

Don’t be afraid to ask for help! A nutritionist and Health Coach can be invaluable to helping you succeed. But it’ll be worth it to helping you in managing your weight, slowing down aging and preventing disease!