Fall Harvest Sweet Potato
Potatoes are a staple!
However, we are always left to wonder if we should be feeling “guilty” about eating them, or not. And the answer is NO!
Potatoes are what’s called a “resistant starch.” Basically, a starch that is not digested in your stomach or intestines. It passes through your colon and is converted into a fatty acid that acts as a prebiotic that helps feed the good bacteria in your gut.
There are several studies on resistant starches and their benefits. Some of the benefits are that they can help stabilize blood sugar, make you feel full longer, improve your digestive help overall, promote weight loss and decrease inflammation.
White potatoes fall under the “type 3” resistant starch. Meaning, if you cook the potato and let it cool completely, the potato will go through a process called “retrogradation.” Which will increase the content of the resistant starch.
In addition to resistant starch, white potatoes are full of antioxidants and nutrients. They are a very high source of potassium, which is great for building strong bones and heart health. Each potato has about 20% of your daily potassium needs, more than bananas and sweet potatoes.
Plus, they are a great source of manganese, which is great for your nerve health.
Like with most vegetables, you will get most of the benefits from the skin. Baking the potato … not deep frying it… and eating the skin will give you the most bang for your buck!
A little careful meal planning can greatly reduce the amount of time you spend figuring out what to cook and buy at the store. Plus, it saves a lot of time in the kitchen!
This is my new favorite meal prep option for lunches - Try this baked harvest sweet potato.
Harvest Sweet Potato
Servings: 4
Ingredients:
2 Sweet Potatoes
6 cups roughly chopped kale
1 can chickpeas, drained and patted dry
Seasoning for chickpeas: Garlic powder, chili powder, and/or Za’atar
Pumpkin seeds
Olive oil
Salt, pepper
Dressing of choice - I love Haven’s Kitchen sauces
Directions:
Bake sweet potatoes: Preheat the oven to 425°F. Use a fork to poke holes into the sweet potatoes, set them on the baking sheet, and roast for 40 to 50 minutes.
Roasted chickpeas: Preheat the oven to 425°. Drain & rinse your chickpeas, and pat dry (don't skip this step - damp chickpeas won’t crisp up in the oven). Transfer to a parchment-lined baking sheet and toss them with a drizzle of olive oil and generous pinches of sea salt. You can also add other seasonings, like garlic powder, chili powder, or Za'atar. Spread evenly on the baking sheet and bake for 20-30 minutes or until golden brown and crispy.
Sauté kale: Cut kale into pieces and sauté for 2-3 mins in EVOO. Add salt, pepper, & garlic powder. You can do this ahead of time or when you’re ready to eat.
When you’re ready to eat, cut the baked sweet potato in half lengthwise. Add kale, roasted chickpeas, pumpkin seeds, and your favorite dressing. I’ve been loving the @havenskitchen sauces lately. I used the Edamame Green Goddess with this recipe.
Enjoy!
