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7 Benefits Of Sweet Potatoes That Will Surprise You (+5 Recipes)

7 Benefits Of Sweet Potatoes That Will Surprise You (+5 Recipes)

Ahh, the sweet potato. It is the red-headed stepchild to the potato family. Those of you who enjoy potatoes, you might like to think the people who eat sweet potatoes are pretty weird. You think they are probably the same person who stood all by themselves by the fence during recess or whose mother packed him a sandwich using wheat bread and raspberry jam.

But for those of us who love sweet potatoes, we work really hard to advocate the health benefits and to convert people to our sweet potato cult. So I am standing up for the sweet potato-, raspberry-, wheat bread-lovers to share with you the amazing health benefits of sweet potatoes.

1. They contain the god of vitamins

Vitamin D is probably the most important vitamin to keep the human body healthy and fit. It aids our overall health and our immune system. Typically, Vitamin D is made from the sun, which is easy to get in the summer. However, if you drew the short stick for the location you were born, sweet potatoes can help you overcome things like Seasonal Affective Disorder (SAD).

Vitamin D also plays a critical role in our energy levels, helps us build healthy bones, heart, nerves, skin and teeth, and supports the thyroid glands.

2. They will reduce your stress

Sweet potatoes contain mineral iron, which not only aids in energy, but also aids in red and white blood cell production, resistance to stress, proper immune functioning, and helps metabolizes protein.

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3. They fight against heart attacks

One of the benefits of sweet potatoes is that they contain Vitamin B6, which reduces the chemical homocysteine that has been linked to cause common degenerative diseases.

4. They are the fountain of youth

They will not make you younger, but sweet potatoes contain Vitamin C, which produces collagen–a structural protein that keeps the skin elastic.

5. They help regulate your heart and nervous system

The sweet potato contains the electrolyte potassium, which performs many functions such as regulating your heartbeat, reducing swelling, protecting your kidneys, and relaxing muscle contractions.

6. They are sweet without the weight gain

Yeah, I know. It is in the name. The sweet potato’s natural sugars are slowly released into the bloodstream, meaning you get a steady supply of energy without the weight gain and fatigue that comes with other sugars.

7. They will give you supervision

Probably not enough to make you a superhero, so put those capes and tights back in your closet. Maybe someday you will get a superpower. Sweet potatoes contain carotenoids like beta carotene, which helps improve your eyesight and boost your immune system.

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Get the Benefits of Sweet Potatoes With These 5 Amazing Recipes

Sweet potatoes can be eaten plain, but they are much better when they are prepared in a dish that is so delicious, even non-sweet potato lovers will enjoy it.

Savory sweet potato fries

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    Ingredients:
    2 large sweet potatoes, peeled and cut into French fry-size pieces
    1 tablespoon olive oil, or as needed
    2 tablespoons minced fresh rosemary, or to taste
    coarse sea salt and coarsely ground black pepper to taste

    Directions:
    Preheat oven to 425 degrees F (220 degrees C).
    Toss sweet potatoes, olive oil, rosemary, salt, and pepper together in a large bowl until evenly coated. Arrange sweet potatoes on a baking sheet.
    Bake in the preheated oven until tender, 20 to 30 minutes.

    Sweet potato burritos

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    sweetpotatoeburrito

      Ingredients:
      1 tablespoon vegetable oil
      1 onion, chopped
      4 cloves garlic, minced
      6 cups canned kidney beans, drained
      2 cups water
      3 tablespoons chili powder
      4 teaspoons prepared mustard
      2 teaspoons ground cumin
      1 pinch cayenne pepper, or to taste
      3 tablespoons soy sauce
      4 cups mashed cooked sweet potatoes
      12 (10 inch) flour tortillas, warmed
      8 ounces shredded Cheddar cheese

      Directions:
      Preheat oven to 350 degrees F (175 degrees C).
      Heat oil in a medium skillet; saute onion and garlic until soft. Mash beans into the onion mixture. Gradually stir in water; heat until warm, 2 to 3 minutes. Remove from heat and stir in the soy sauce, chili powder, mustard, cumin, and cayenne pepper.
      Divide bean mixture and mashed sweet potatoes evenly between the tortillas; top with cheese. Fold tortillas burrito-style around the fillings and place on a baking sheet.
      Bake in the preheated oven until warmed through, about 12 minutes.

      Mashed sweet potato

      shutterstock_79399837

        Ingredients:
        6 sweet potatoes, peeled and cubed
        3/4 cup milk
        1/2 cup butter
        3/4 cup maple syrup

        Directions:
        Bring a large pot of salted water to a boil. Add potatoes and cook until tender, 20 to 30 minutes.
        With an electric mixer on low, blend potatoes, slowly adding milk, about 1/2 a cup at a time. Use more or less to achieve desired texture. Add butter and maple syrup to taste. Blend until smooth. Serve warm.

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        Sweet potato salad

        sweetpotatosalad

          Ingredients:
          2 potatoes
          1 sweet potato
          4 eggs
          2 stalks celery, chopped
          1/2 onion, chopped
          3/4 cup mayonnaise
          1 tablespoon prepared mustard
          1 teaspoon salt
          1 1/2 teaspoons ground black pepper

          Directions:
          Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 30 minutes. Drain, cool, peel and chop.
          Place eggs in a saucepan and cover with cold water. Bring water to a boil. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water; cool, peel and chop.
          Combine the potatoes, eggs, celery and onion.
          Whisk together the mayonnaise, mustard, salt and pepper. Add to potato mixture, toss well to coat. Refrigerate and serve chilled.

          Roasted sweet potato with garlic

          roastedsweetpotato

            Ingredients:
            2 large sweet potatoes, peeled and cut in 1-inch chunks
            2 medium Vidalia or other sweet onions, cut in 1-inch chunks
            Onions Sweet
            3 tablespoons olive oil
            1/4 cup amaretto liqueur
            1 teaspoon dried thyme
            Salt and freshly ground black pepper, to taste
            1/4 cup sliced almonds, toasted

            Directions:
            Heat oven to 425 degrees F.
            Toss first six ingredients in a shallow medium-sized baking dish.
            Cover; bake 30 minutes. Uncover; bake 20 minutes more. Sprinkle with almonds

            Featured photo credit: Brent Hofacker via shutterstock.com

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            Last Updated on January 21, 2020

            The Best Way to Create a Vision for the Life You Want

            The Best Way to Create a Vision for the Life You Want

            Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

            your vision of where or who you want to be is the greatest asset you have

              Why You Need a Vision

              Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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              How to Create Your Life Vision

              Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

              What Do You Want?

              The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

              It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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              Some tips to guide you:

              • Remember to ask why you want certain things
              • Think about what you want, not on what you don’t want.
              • Give yourself permission to dream.
              • Be creative. Consider ideas that you never thought possible.
              • Focus on your wishes, not what others expect of you.

              Some questions to start your exploration:

              • What really matters to you in life? Not what should matter, what does matter.
              • What would you like to have more of in your life?
              • Set aside money for a moment; what do you want in your career?
              • What are your secret passions and dreams?
              • What would bring more joy and happiness into your life?
              • What do you want your relationships to be like?
              • What qualities would you like to develop?
              • What are your values? What issues do you care about?
              • What are your talents? What’s special about you?
              • What would you most like to accomplish?
              • What would legacy would you like to leave behind?

              It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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              What Would Your Best Life Look Like?

              Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

              A few prompts to get you started:

              • What will you have accomplished already?
              • How will you feel about yourself?
              • What kind of people are in your life? How do you feel about them?
              • What does your ideal day look like?
              • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
              • What would you be doing?
              • Are you with another person, a group of people, or are you by yourself?
              • How are you dressed?
              • What’s your state of mind? Happy or sad? Contented or frustrated?
              • What does your physical body look like? How do you feel about that?
              • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

              It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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              Plan Backwards

              It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

              • What’s the last thing that would’ve had to happen to achieve your best life?
              • What’s the most important choice you would’ve had to make?
              • What would you have needed to learn along the way?
              • What important actions would you have had to take?
              • What beliefs would you have needed to change?
              • What habits or behaviors would you have had to cultivate?
              • What type of support would you have had to enlist?
              • How long will it have taken you to realize your best life?
              • What steps or milestones would you have needed to reach along the way?

              Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

              It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

              Featured photo credit: Matt Noble via unsplash.com

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