Vegan day 35: Sweet potato city
262% of your daily value of vitamin A (13,107IU)
For that reason alone and the fact that sweet potatoes taste great— this is one of my favorite foods!
Vitamin A is important for:
- Eyesight- for the formation of rhodopsin or visual purple
- Growth and tissue healing
- Production and integrity of cells
- Healthy teeth and skin
- Protection of epithelial tissue and protection from infection
- Antioxidant power
Sweet potatoes are rich in beta-carotene– also containing fiber, vitamin C, vitamin B6 pyridoxine, vitamin B5 pantothenic acid, vitamin B1 thiamin, vitamin B2 riboflavin, protein and minerals such as potassium, copper and iron. Sweet potatoes are a naturally occurring dietary sugar and complex carbohydrate, which raises blood sugar more slowly than other foods with a higher glycemic index. Eating lower on the glycemic scale is especially important for diabetics. The sweet potato is not part of the nightshade family, if inflammation is a concern.
Sweet potatoes can run from 100 to 170 calories depending on their size. You may call this a side dish, I call it a meal. If you are trying to lose weight or you are balancing frequent small meals throughout the day- this is a perfect player! When eaten alone or with minimal condiments , this food choice allows the body to optimize nutrients in a simple and effective way, while providing productive energy!
Today I really just wanted a basic sweet potato with nothing on it. Sometimes, if I am feeling under my daily calorie count or in the mood for some sweetness- I will add the earth balance buttery spread. Honestly, the sweet potato doesn’t need anything to taste good– today being quite the test.
I prepared a few different things just for fun- mind you – I have never done this before lol!
I sliced the sweet potato the width way for “sweet potato chips” and then in long strips for “sweet potato fries.” All three of these I baked at 400 degrees. I used coconut oil on both the chips and fries (perhaps a little too much- 1T is really fine!) Then I added some spices to the chips and fries: sea salt, paprika and black pepper (ok ok I added two more because I was experimenting- wasabi salt and japanese hot powder.) I admit it was a little too spicy! Hey I am learning! 
Anyway, by the time my real sweet potato was finished- I sprinkled it with cinnamon and wrapped it up because I was already full!
The coconut oil was extra virgin- someone the other day reminded me that I could use it on my skin. I hadn’t tried it until today! It feels really good- nice alternative to the cocoa butter mixture I generally use! Nothing like applying what you are about to eat right to the skin- it gets there eventually anyway- might as well use the better ingredients! Have fun!
References:
Haas, E., 2006. Staying Healthy with Nutrition, New York, NY: Celestial Arts.
sweet Potatoes.MMM!