Nutrition From A Nuthouse – White Sweet Potatoes
This week I experimented with white sweet potatoes. It was just a fun change from the normal orange sweet potatoes we usually eat in my house. The white sweet potato has a bit less beta carotene (Vitamin A) then the orange but is still full of iron, potassium, copper and manganese. It’s got some fiber and is one of those ideal ways to get some carbohydrates through starchy vegetables.
Here is what I did:
- 4 big white sweet potatoes, peeled and cubed and into a big bowl
- Drizzled ~3 Tbs of extra-virgin olive oil (we used rosemary infused flavored olive oil) over the cubed white sweet potatoes
- Sprinkle sea salt, pepper, and thyme
- Mix everything around in the bowl (to ensure each bit is flavorful!) and pour onto a non-stick cookie sheet (or jelly pan). We sprayed some olive oil on the pans to ensure they wouldn’t stick (pans can be so funny).
- Cook at 425 degrees in oven for 20-25 minutes or until they are slightly brown and crispy. This time will vary so keep checking on them. Toss around to even out the browning.
Suggestions to have weekly veggies:
- Pick a day where you can cook a large amount of vegetables for the week to have them on hand for meals or when you are hungry. Store them in a nice sized container in the fridge that will be easy to grab and dish out of to heat some up.
- Play around with spices, olive oils, and new vegetables. My parent’s own a specialty olive oil and vinegar store in northern Virginia (Ah Love Oils and Vinegars) so we often experiment with infused favors and richness of the different olive oils they offer.
- Visit your local farmers markets! They are often a fun way to try new things (hence the white sweet potatoes) and the farmers there tend to have great suggestions for cooking.
- Be CREATIVE!
-Erin K Ferner, RD, LDN