The Health Benefits of SWEET POTATOES

SWEET POTATOES & Their Many Health Benefits
 

On THIS WEEK IN AMERICA with host Ric Bratton, I spoke about this superstar — SWEET POTATOES, and I highlighted their benefits and how to consume them in a variety of ways. To listen now, please click HERE.
 

Scroll down for DELICIOUS RECIPES for a...
Sweet Potato Smoothie & Sweet Potato Breakfast Bowl in purple or orange colors

"Health comes from the farm, not the pharmacy."
~ A HUG IN A MUG: Revitalize with Fruits, Veggies, Juices, Soups, Spices, Teas & Health Living Extras
 

⭐️  In my book A HUG IN A MUG, you will find more info on Sweet Potatoes PLUS over 100 delicious, easy-to-prepare recipes, ways to be disease-free at any age using natural remedies and alternative therapies for whatever is ailing you, my "Fountain of Youth" rejuvenation program and so much more.

Here's a 10-page SAMPLER of the book which includes the Foreword and Table of Contents.

⭐️  To purchase copies of A HUG IN A MUG in color, on Amazon now, click HERE.

⭐️  To purchase copies of A HUG IN A MUG in B/W on Amazon now, click HERE.

⭐️  To purchase personally autographed copies of A HUG IN A MUG in color only, which include a notecard and bookmark and can be sent anywhere in the USA or the world, please click here.

Salubrious Sweet Potatoes
Sweet potatoes go beyond just being a delicious addition to your meals; they represent a fundamental source of nutritional richness that supports head to toe well-being. Sweet potatoes offer numerous benefits from improving heart health and regulating blood sugar to supporting digestion and eye health. They also play a role in reducing inflammation, enhancing brain function, and strengthening the immune system. With their rich nutrients and versatility, sweet potatoes are a valuable addition to a balanced diet. However you choose to incorporate them, let this nutrient-dense root veggie's diverse benefits and culinary potential pave the way for a nourished and flourishing well-being.

Here's a summary of the many health benefits of sweet potatoes that Ric and I discussed on his radio show.

⭐️  Improving Cardiovascular Health:  Sweet potatoes contribute to heart health by lowering cholesterol levels and reducing the risk of heart disease. Their potassium content aids in regulating blood pressure by assisting the body in eliminating excess sodium. 

⭐️  Stabilizing Blood Sugar:  The fiber in sweet potatoes plays a crucial role in stabilizing blood sugar levels, which is essential for both weight management and diabetes control, thanks to their low-to-moderate glycemic index. It helps prevent abrupt spikes and drops in blood sugar, which can lead to heightened hunger or fatigue.

⭐️  Supporting Gut Health:  Sweet potatoes support a healthy digestive system. The soluble fiber feeds the good bacteria in the gut, helping to maintain a healthy microbiome and prevent digestive issues like diarrhea. Additionally, the insoluble fiber keeps the digestive system moving smoothly, reducing the risk of constipation.

⭐️  Promoting Eye Health:  The beta-carotene in sweet potatoes, which the body turns into vitamin A, is crucial for keeping your eyes healthy. It helps prevent age-related eye problems like cataracts and macular degeneration, a condition where the center of the retina deteriorates. Additionally, sweet potatoes contain vitamin E, an antioxidant known to reduce the risk of eye diseases by counteracting the effects of harmful molecules called free radicals, protecting the eyes from damage and maintaining their overall health. 

⭐️  Preventing Systemic Inflammation:  The antioxidants in sweet potatoes, including beta-carotene and anthocyanins found specifically in purple sweet potatoes, help reduce inflammation throughout the body. This can protect against diseases such as cancer and liver disease by fighting off inflammation and oxidative stress caused by free radicals. 

⭐️  Enhancing Brain Function:  In addition to their role in reducing inflammation, sweet potatoes' antioxidants also enhance brain function. By reducing brain inflammation and promoting better cognitive function, these antioxidants support overall brain health, helping to maintain sharpness and focus. 

⭐️  Supporting the Immune System:  Vitamin A, derived from the beta-carotene in sweet potatoes, is essential for a strong immune system. It helps produce white blood cells that fight off infections and maintains the health of the body’s protective linings, such as those in the respiratory and digestive tracts. These linings act as a barrier to bacteria, further bolstering the body’s defenses against pathogens. 

⭐️  Enhancing Skin Health:  Conversion of carotenoids found in sweet potatoes into vitamin A benefits your skin by reducing conditions like acne and psoriasis. Additionally, vitamin C helps promote collagen production, which maintains skin elasticity and prevents signs of aging. The presence of vitamin E acts as an antioxidant, protecting the skin from damage caused by free radicals and promoting healthy hair growth. 

I am always finding ways to incorporate these superstars into my diet and to create new recipes in my cooking classes for clients. Put simply, sweet potato recipes range from classic baked chips to creative alternatives like spiralized pasta or breakfast pancakes. Their natural sweetness adds balance to savory options. Additionally, they can enhance salads and soups, as I discussed during the radio program. For a simpler option, enjoy them baked with a pinch of salt (or salt-free substitute) and a drizzle of extra virgin olive oil (EVOO), which accentuates their natural flavors while adding a touch of richness. Incorporating sweet potatoes into your diet adds both flavor and nutritional value to your meals, offering endless possibilities for healthy and delicious dishes. 

⭐️  For more info on sweet potatoes and their myriad benefits, and to learn about many more superfoods you should be eating on a regular basis, please refer to my book A HUG IN A MUG: Revitalize with Fruits, Veggies, Juices, Soups, Spices, Teas & Healthy Living Extras. The are more than 100 delicious, nutritious recipes in the book.

Sweet Potato & Flaxseed Smoothie Recipe

Here is a sweet and creamy sweet potato smoothie that tastes just like pie but is made without any added sugar and is packed with protein, Omega-3s, maca powder and is ready in just five minutes. The entire family will love this salubrious smoothie. All you need to do is to put all your ingredients into a blender and let it work its magic. And for a special treat, find purple sweet potatoes at your grocery store or Farmers' Market like in this photo here and up top.
 

Serves: 1-2

TIPS: Using frozen sweet potatoes and frozen riced cauliflower will help you get a thick consistency. Enjoy it as a smoothie by making it thinner with more almond milk. Or you can make it thicker, pour it into a bowl and add your choice of topping. Some fun topping ideas include nuts, seeds, sliced fresh fruit, granola, cacao nibs and a drizzle of extra almond butter.

Ingredients:

⭐️  1 cup frozen sweet potato
⭐️  1/4 cup frozen riced cauliflower
⭐️  1 Tbsp. ground flaxseed (I use the golden flaxseed to make the meal)
⭐️  2 tsp. maca powder
⭐️  1 Tbsp. pumpkin pie spice
⭐️  1 Tbsp. almond butter (sometimes I use cashew or pecan butter)
⭐️  1 1/2 cup unsweetened almond milk (or milk of your choice such as cashew milk)
⭐️  1 scoop vanilla protein powder (use plant-based for vegans)
⭐️  Ice to taste
⭐️  Dash of cinnamon (I like to sprinkle a dash of this on top of the sweet potato smoothie or bowl)

Blend and enjoy as a smoothie or Sweet Potato Breakfast Bowl!

To make it even more nutrient-dense:

I often add in a teaspoon of RenewMe! Total Body Blend and/or 1/2 teaspoon of Blue Majik.

When purchasing these products, use the SUSAN coupon code for 10% off as well as the WELCOME10 coupon code for another 10% off = 20% off total for all first time orders. These are two nutritional supplements that I've taken daily for over 15 years and wouldn't be without them.

FYI: Look for cooked frozen sweet potato chunks in the freezer section near the vegetables in your grocery store, or freeze leftover sweet potatoes without the skin. And yes, sweet potato puree can be used in place of the frozen sweet potatoes. If using sweet potato puree, be sure to add additional ice.