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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 December 13, 2018

            12 Practical Tips To Stay Fit For Christmas

            12 Practical Tips To Stay Fit For Christmas

            Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

            A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

            1. Eat Before Heading Out

            First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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            2. Select The Treats

            Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

            3. Avoid Skipping Meals

            Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

            4. Drink With Moderation

            It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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            5. Be Active

            You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

            6. Get Out Of The House

            Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

            7. Don’t Skip Your Strength Workouts

            Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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            8. Set Realistic Goals

            You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

            9. Enjoy Yourself

            Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

            10. Drink A Lot Of Water

            This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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            11. Eat Less And More Often

            Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

            12. Prioritize Your Workouts

            Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

            So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

            Happy Holidays everyone!

            Featured photo credit: rawpixel via unsplash.com

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