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

Roasted Sweet Potato and Black Bean Salad

Root vegetables, like sweet potatoes, are a staple of any winter diet. Hearty and full of minerals, it's a great addition to help bulk up meals and make you feel more satiated. Beans are not only full of protein, but as you'll see below, also packed with tremendous health benefits! 

                                                    

How it Works?

Cold weather makes us naturally crave comfort foods. Choosing foods with lots of fiber and protein will help keep you feeling full and satisfied. Since there's less colorful fruits and veggies to choose from in the winter, take advantage of those colorful root veggies and legumes to get your antioxidant power-on! 

Black Beans- They’re high in phytonutrients (basically the antioxidants that are responsible for cell repair), fiber, folate (a vital B vitamin) . Above all other legumes, black beans have been shown to be the most effective for warding off colon cancer. That’s probably because they have the perfect mix of substances that allow for the production of butyric acid by your gut bacteria. This in turn helps support the digestive tract. 

Do you have trouble digesting beans? Maybe you need more probiotics in your diet! You might need to increase the good bacteria in your intestinal flora. Email me for a good recommendation. 

Sweet Potatoes- Research has shown that they posses anti-inflammatory properties that can prevent/reduce arthritis symptoms. The Vitamin C can also improve collagen and further prevent inflammation. Besides Vitamin C, sweet potatoes contain vitamin B6, beta-carotene, and manganese. They’ve even been shown to be able to cleanse heavy metals such as mercury and arsenic and prevent toxicity. 

Make it!

Servings: 4

Prep time 30 min

• Vegetable oil cooking spray
• 2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1/4 cup fresh lime juice, plus wedges for garnish
• 1 tablespoon balsamic vinegar
• 1 tablespoon finely chopped garlic
• 1 can (15 ounces) black beans, rinsed and drained (or prepared from dried beans.)
• 1 cup halved cherry tomatoes
• 1/2 cup thinly sliced orange or red bell pepper
• 1/2 cup thinly sliced scallions
• 1/3 cup chopped fresh mint
• 4 cups baby arugula

Directions: 

1. Heat oven to 375°. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes.
2. Let cool. In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper.
3. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges.

In case you're counting:

*283 calories, 2 grams fat, 0 grams saturated fat, 58 grams carbohydrate, 14 grams fiber, 11 grams protein