sweet potato Archives - Amazing Health Advances

Sweet Potato Taquitos Recipe

The AHA! Team — Wed, 12 Jun 2024 04:32:15 +0000

Recipe by: NutritionFacts – Sweet Potato Taquitos are a delicious way to check-off a few Daily Dozen servings! This dish combines beans, whole grains, spices, and vegetables for a satisfying meal. Top with cashew cream and avocados, if desired. Pair with a green leafy salad to check even more Daily Dozen boxes off. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢2½ -3 cups chopped sweet potatoes (about 1 large or 2 medium sweet potatoes) ▢1 cup chopped carrots (about 3 medium carrots) ▢3 cloves garlic, minced ▢1 cup chopped red onion ▢1½ cups cooked black beans ▢1 teaspoon chili powder ▢½ teaspoon onion powder ▢½ teaspoon paprika or smoked paprika ▢½ teaspoon ground turmeric ▢¼ teaspoon black pepper ▢12-14 small corn tortillas ▢Cashew Cream (optional) ▢Avocado (optional) INSTRUCTIONS Boil the potatoes and carrots in 3-4 cups water until soft. Drain the water off. Mash the potatoes and carrots until reaches desired consistency. Feel free to add a splash of unsweetened soy milk or water for a smoother texture. In a pan, sauté the garlic and onion with 2-3 tablespoons of water. Add the spices and cook until the onions are translucent. Stir in the cooked beans. In a bowl, combine the potato and carrot mixture with the black beans mixture. Stir together. Preheat the oven 425F or feel free to use an air fryer with a bake setting. Place a small scoop of the potato and bean mixture on to a tortilla, spread it out, and then roll tightly. Place the seam-side of the tortilla down on a baking sheet lined with a silicon mat or parchment paper (or an air fryer basket). Repeat this process for the remaining tortillas. Bake the tortillas for about 10-15 minutes. Prepare the Cashew Cream, if desired. Thin it out a bit to drizzle on top of the Taquitos or use it as a dip. Optional to top with diced avocado. Enjoy! To read the original article click here.

The post Sweet Potato Taquitos Recipe appeared first on Amazing Health Advances.

Sweet Potatoes Increase Vitamin A, Fiber in Bread

AHA Publisher — Mon, 29 Mar 2021 07:00:18 +0000

South Dakota State University via Newswise – Incorporating sweet potato puree into bread not only adds vitamin A, but also changes the starch composition by increasing the fiber content. Altering the starch composition means a greater portion of the carbohydrates will take longer to digest, so consuming a serving of bread is less likely to cause an increase in blood sugar—that can be beneficial for diabetics, according to assistant professor Srinivas Janaswamy of South Dakota State University’s Department of Dairy and Food Science. In addition, the increased amount of fiber, known as resistant starch, can help improve gut health. Approximately 463 million adults worldwide are living with diabetes, according to the International Diabetes Federation. That number is expected to reach 700 million by 2045. Results from lab-scale analyses on how the starch is absorbed and the amount of vitamin A, or beta carotene, available from bread in which 10 to 50% of the wheat flour is replaced with orange-fleshed sweet potato puree were recently published in the Institute of Food Technology’s Journal of Food Science. In summer 2018, Daniel Mbogo, then a research associate at the International Potato Center, worked with Janaswamy to formulate sweet potato-enriched breads through the U.S. Department of Agriculture’s Borlaug Fellowship Program and CGIAR, a global agricultural research partnership. Mbogo is now a doctoral student at Greenwich University in the United Kingdom. IPC senior food scientist Tawanda Muzhingi, also an adjunct professor at North Carolina State University at Raleigh, contributed to the research. “We hope through the U.S. Agency for International Development to create a laboratory to promote sweet potato research among land grant institutions in the United States and in developing countries,” Muzhingi said. Janaswamy’s research was also supported by U.S. Department of Agriculture National Institute of Food and Agriculture funding through the South Dakota Agricultural Experiment Station. Bread containing sweet potatoes puree is already being marketed in Kenya and sweet potato-based products are also being developed in the United States, Janaswamy noted. Starch Digestibility The researchers used an established laboratory technique to understand how starch digests, determining the percentages of rapidly digestible starch, slowly digestible starch and resistant starch absorbed over time. Differences in starch absorption between traditional and sweet potato-enriched bread occurred between one and two hours of digestion. In traditional bread, 75% of the starch is rapidly digested, while only 50% is rapidly digested starch when sweet potato puree replaces 50% of the wheat flour. Slowly digested starch decreases from 16.3% in traditional to 9.4% in the sweet potato bread and resistant starch increases significantly from 9% in traditional bread to 41% in sweet potato bread. The amount of starch in sweet potato bread that digests rapidly is significantly lower than that of traditional bread, Janaswamy said. This shift in starch content makes sweet potato bread a good option for diabetics, because the glucose is released more slowly. Furthermore, the sweet potato bread contains more resistant starch, which is fermented in the large intestine where it feeds the good gut bacteria. Vitamin A Availability By simulating digestion in the lab, the researchers evaluated how much beta-carotene is released from the bread matrix and is, therefore, available for the body to absorb from a 100-gram serving of sweet potato-fortified bread. When sweet potato puree replaces 50% of the flour, the bread can provide 82% of a 1- to 3-year old’s daily beta carotene requirement and 62% of a 4- to 8-year-old’s daily requirement. About 30% of children under the age of 5 in developing countries do not consume enough vitamin A, according to the World Health Organization. Furthermore, a serving of 50% sweet potato bread can provide 33% of a pregnant or lactating woman’s daily beta carotene requirement. “By consuming three servings of bread, a woman can get 100% of her vitamin A requirement,” Janaswamy said. Vitamin A helps develop the baby’s heart, eyes and immune system. Urbanization has changed eating habits in Kenya, Mbogo explained. Families once grew the sweet potatoes they consumed. Now, processed foods account for a larger share of their diet. Incorporating the nutrients into the bread they purchase from the store can help prevent vitamin A deficiency. The Kenya Bureau of Standards recently published standards for sweet potato puree and breads, which acknowledges their commercial value and health benefits. In future work, Janaswamy hopes to look at varying the sweet potato bread’s fat content. “Adding fat not only helps the taste profile, but solubilizes the beta-carotene which should result in improved absorption.” To read the original article click here.

The post Sweet Potatoes Increase Vitamin A, Fiber in Bread appeared first on Amazing Health Advances.

Detox Sweet Potato Bean Hash

AHA Publisher — Thu, 25 Feb 2021 08:00:27 +0000

Dr. Don Colbert – Loaded with nutrients and fiber, sweet potatoes are one of the most delicious detox foods. This is because a successful detox involves not only eliminating toxic substances but also rebuilding the body with nourishing foods. Proper detox requires adequate amounts of fiber. Fiber promotes digestive health. It binds to toxins as they are released in the digestive tract and escorts them out of the body. In addition to their fiber content, sweet potatoes are incredibly nutrient dense. They are notably loaded with vitamin A which is responsible for their characteristic orange color. These root vegetables also have valuable minerals such as magnesium and potassium. This delicious and nourishing sweet potato recipe is sure to become a detox favorite of the whole family! Ingredients 2 organic sweet potatoes, peeled and diced 1 can organic Cannellini (white kidney) beans, drained 1 organic onion, diced 2 cups organic spinach, chopped 3 tbsp organic coconut oil 1 tbsp organic garlic, minced 1/4 tsp organic parsley, chopped 1 tsp sea salt Organic black pepper to taste Instructions In a pan, melt coconut oil on medium heat. Add sweet potatoes, beans, onions and garlic. Stir to combine well. Cook for about 20 minutes, stirring occasionally. Once beans and potatoes begin to tenderize, add spinach, parsley, salt, and pepper. Cook for another 10-15 minutes or until sweet potatoes start to brown. Plate and serve immediately. How did your hash turn out? Let us know in the comments below! For more delicious detox recipes and expert guidance navigating your detox experience, join Dr. Colbert’s 21-Day Detox for FREE today! To read the original article click here. For more articles from Dr. Colbert click here.

The post Detox Sweet Potato Bean Hash appeared first on Amazing Health Advances.

Sweet Potato Brownies Recipe

AHA Publisher — Sun, 19 Jul 2020 07:00:18 +0000

Dr. Axe – Brownies are one of my favorite desserts. How could they not be: they’re chocolatey, creamy and simple to make. But are they healthy? Well, with these sweet potato brownies, you don’t have to worry anymore. Why Your Brownies Need Sweet Potatoes You might be confused about how sweet potatoes could play a role in a homemade brownie recipe. Do they make the brownies taste like vegetables? Will the brownies be the wrong texture? Worst of all, will anyone know that there are sweet potatoes in these brownies?! The answer is no! In fact, these sweet potatoes are one of the secret weapons in this brownie recipe. Adding the vegetable means you’ll get all the benefits of sweet potato nutrition each time you take a bite out of these brownies. I’m talking nearly 700 percent of your daily value of vitamin A and tons of antioxidants, which keep your skin looking awesome. They also lower inflammation and cholesterol levels — plus, sweet potatoes taste great! But these sweet potato brownies have another secret ingredient: avocados. Benefit-rich avocados are one of my favorite foods, and I love them in baked goods as well. They add healthy fats, protein and a super creamy texture. And no, avocados won’t turn these brownies green! How to Make Sweet Potato Brownies Let’s whip up these sweet potato brownies! INGREDIENTS: 1 avocado 1 cup cooked sweet potato purée ½ cup applesauce ¼–½ cup honey 1 teaspoon vanilla extract 4 eggs ¼ cup coconut flour 2 tablespoons arrowroot powder ½ cup cacao powder ½ teaspoon sea salt 1 teaspoon baking soda Frosting ¼ cup honey ½ cup sprouted almond butter ¼ cup cacao powder ½ cup coconut milk sea salt DIRECTIONS: Preheat oven to 375 degrees F. Grease 8×8 pan with coconut oil and line it with parchment paper. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder. Add in eggs one at a time. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda. Combine both mixtures until smooth. Transfer to greased pan and bake for 25–35 minutes. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth. Once the brownies are done baking and have cooled, frost with this mixture. One batch makes approximately nine of these chocolate sweet potato brownies. Want something a little extra? Try topping the brownies with mini dark chocolate chips. To read the original article click here. For more articles from Dr. Axe click here.

The post Sweet Potato Brownies Recipe appeared first on Amazing Health Advances.