5-Way Baked Sweet Potato with Chef Wendell
“Eat a spud, bud!” That’s according to Chef Wendell Fowler, Author of “Eat Right Now”! Chef Wendell explains the nutritional perks of eating sweet potatoes and shows us 5 great ways to work the humble sweet potato into our diets!
Chef Wendell says we naturally assume “sweet potato” and “yam” are the same. But they are really two different vegetables. Sweet potato is from the Morning-glory (Convolvulaceae) plant family. Yams are the tuber of a tropical vine (Dioscorea batatas) — not even distantly related to the sweet potato.
- Loaded with Vitamin A-Beta Carotene-Antioxidant- One cup of cooked sweet potatoes provides 50,000 IU beta carotene (It would take 23 cups of broccoli to provide the same amount)
- Anti-inflammatory-Inflammation causes most major diseases
- C & B-complex vitamins
- Vitamin E
- Regulates blood sugar
- Manganese
- Fiber- promotes a healthy digestive tract
5-Way Sweet Potatoes recipesDaily smoothieBasic Baked Sweet Potato:
- Position oven rack in middle and lower sections of oven and preheat to 450°F. Pierce potatoes several times with a fork, and put directly on middle rack. Place sheet of foil on lower rack to catch any juices.
- Bake potatoes for 35 to 45 minutes, or until tip of sharp knife inserted into centers pierces easily.
- Cut potatoes lengthwise almost to opposite ends. Using fingertips and push short ends toward center to open potatoes. Partially mash potato centers with fork. Reserve.
Traditional: Drizzled with honey, melted butter and topped with yogurt instead of sour cream. (ala Out Back)
Or…..Baked Stuff it with entertaining fillings such as:
Creamy Honey-Walnut-Mix ½ cup Greek Yogurt, 2 tbsp. raw honey, 1 tsp. cinnamon. Spoon onto baked potatoes and top with chopped walnuts.
Cilantro-Lime-Chipotle-Mix 1/2 cup Greek yogurt, the zest and juice of 1 lime, 1/4 cup chopped cilantro, 1 tbsp. chopped chipotle; Himalayan salt and pepper. Spoon onto baked potatoes; top with salsa.
Guacamole-Mash 2 avocados, 1 tablespoon each lime juice, diced red onion and chopped cilantro, 1/2 teaspoon minced jalapeno and Himalayan salt. Spoon onto baked potatoes. Top with chopped tomato.
Sloppy Joe-Spoon your least greasy recipe onto baked potatoes or use a health grocery version.
To learn more, visit www.chefwendell.com.