Why they’re good for you: Not only are they tasty, but sweet potatoes also pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fiber too.
How to eat them: Bake, mash or boil them or add them to soups or casseroles.
Serving size: 1 cup cooked
Recipe: Dr. Janet’s Roasted Sweet-Potato Fries
Yield: 4 servings
4 small sweet potatoes, scrubbed and dried (about 1 ½ lb.)
3 tablespoons olive oil
1 teaspoon salt-free seasoning blend
¼ cup minced fresh rosemary (from one small bunch)
Preheat oven to 425°F. Cover a large baking sheet with aluminum foil. Halve potatoes lengthwise and then cut each piece in half again into 4 wedges and place in a large bowl. Toss with oil, salt-free seasoning blend and rosemary. Place potatoes on baking sheet in a single layer, with the cut side of potatoes down. Bake for 15 minutes. With tongs, turn the potatoes over to place the other cut side down. Return to the oven and bake for an additional 15 minutes. Serve immediately.
Nutrition per serving (8 fries):
Sodium: 94 mg
Fat: 10 g (EPA 0 g, DHA 0 g, ALA 0 g)
Carbohydrates: 35 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 3 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com
Next Kidney Beans