Although sweet potatoes are seen as the healthy alternative to white potatoes both white and sweet potatoes can play a role in a healthy diet.
White potatoes contain high amounts of potassium and manganese although I would suggest sweet potatoes over white potatoes for individuals who have diabetes due to their higher glycemic level.
Although I like having white potatoes from time to time, sweet potatoes are definitely my favourite. They contain 438% of your recommended daily intake of vitamin A which supports eye health, they also contain high levels of vitamin C, manganese, and other key nutrients. They are also better at stabilizing blood sugar levels and contain important antioxidants
Another great bonus is that both white and sweet potatoes are available all year round in Ontario!
How do you prepare them?
-bake smaller potatoes in a roasting pan
-bake both potatoes and make them into healthy loaded potatoes with beans, dairy-free cheese, corn, mushrooms, and spices
-cut into chunks and bake with olive oil, garlic and rosemary
-mash and enjoy on their own with ghee instead of butter or add to a shepherds pie
-grill on the BBQ
-add to soups or chilis
-and use sweet potatoes in brownie recipes – seriously! Look it up
Sweet Potato Taco Pasta
If you don’t own a spiralizer yet, I highly recommend you make the investment. Most people know them for spiralizing zucchini but they can also do other veggies like sweet potato! This makes it a perfect tool for people who are gluten-free, grain-free or are just looking for healthier options.
You can have sweet potato pasta just like you would regular pasta with pasta sauce but lets take it up a notch and make this pasta taste like taco dish!
If you don’t have a spiralizer you can peel “ribbons” with a regular peeler or you can just bake some sweet potato and add the rest of the ingredients!
- 1 large sweet potato, spiralized
- 1 can cooked black beans, rinsed
- 1 cup mushrooms, diced
- 1/2 red onion, diced
- 1 tsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp coriander
- 2 tbsp olive oil
- 1/2 lime juiced
- 4 tbsp tahini
- 2 tbsp olive oil
- 1/4 cup canned coconut
Blend and drizzle on top
- 1 fresh tomato, diced
- 1 avocado, diced
- cooked corn
- add sweet potato to a frying pan on medium heat with about 1 tbsp olive oil. Cover and let cook until softened
- In another frying pan with 1 tbsp olive oil combine the beans, mushrooms, onion, and spices until veggies are softened.
- Combine the sweet potato and black bean mixture
- Drizzle sauce and add desired toppings.