Wellness Encyclopedia: Sweet Potatoes + Sweet Potato Toast, 3 Ways

Wellness Encyclopedia: Sweet Potatoes + Sweet Potato Toast, 3 Ways

Learn all the reasons you should be sweet on sweet potatoes…

My love affair with sweet potatoes began with my first Whole30. Before that, I’d never eaten them, save for the occasional, unpleasant Thanksgiving fork-full of sweet potatoes topped with marshmallows at my grandmother’s house (a more confusing dish I dare you to find). For unknown reasons (reasons likely related to their affiliation with marshmallows), they were practically banned from my mother’s table, so it wasn’t until that initial Whole30 that I was introduced to how truly incredible sweet potatoes can be in both flavor and nutrition. Now, these power-packed roots are a staple in my diet, and as fall draws closer and the weather cools, they’re ever more present on my table. Root vegetables like sweet potatoes are packed with vitamins and minerals key to powering us through the colder months. Think of a root as the powerplant to what grows above the earth’s surface, brimming with energy and, in the case of sweet potatoes, rutabagas, turnips, carrots, and their ilk, deep beneficial nutrition. As we enter into September and the leaves begin to turn (no joke: yellow and orange leaves were spotted in Central Pennsylvania this weekend), whether we’re fully aware of it or not, our diets will likely turn towards more warming foods to prepare our bodies for the months that lie ahead. Learn all the reasons you should be sweet on sweet potatoes below, then scroll to the bottom for three easy sweet potato toast recipes.

What are sweet potatoes?

Only distantly related to regular white potatoes, sweet potatoes are a perennial vine that boasts gorgeous trumpet-like flowers and a delicious edible root. Thought to be native to Central and/or South America, remnants of sweet potatoes dating as far back as 8,000 years have been found in Peru. Often confused with yams, sweet potatoes typically have lower sugar content and are smaller than yams, which are native to Africa and are typically not grown in the US. Yams boast white flesh and rough skins, and can grow up to eight feet in length! Additionally, it’s safe to eat sweet potatoes raw, whereas yams are toxic unless cooked properly.

What are the benefits of sweet potatoes?

Rich in antioxidants like beta-carotene, which converts to vitamin A in your body, sweet potatoes could boost cellular turnover for younger-looking skin and help protect eyesight from macular degeneration (pro tip: adding a little fat, like coconut oil or olive oil, to your sweet potato will boost absorption and conversion of beta-carotene). A natural prebiotic, fibre-rich sweet potatoes feed the good bacteria in your gut, promoting better digestion and regularity and helping to eliminate bloat. The anthocyanins in purple sweet potatoes could boost brain function and protect against degeneration of brain tissue and prevent memory loss, these same pigments have been linked to collagen production, potentially reducing the signs of aging. While many are quick to write off starchy root vegetables like sweet potatoes, research has shown that they could actually improve blood sugar regulation. Because we digest them slowly, thanks in part to their high fibre content, blood sugar is kept at a steady state instead of spiking and dropping the way it would with other carbs and starches.

How do I use sweet potatoes?

One of my favorite – and unexpected – ways to use sweet potatoes these days is by tossing a handful of steamed sweet potato into a smoothie. They’re a creamy, low sugar alternative to banana and delicious combined with a dash of cinnamon, a splash of nut milk, and your favorite protein powder. Sweet potato also lends itself well to soups, salads (try roasting some up and serving with arugula), baked goods, and they can be used in place of white potatoes in most cases. And while sweet potato fries are in fact delicious, it’s important to keep in mind the healthiest way to enjoy these delicious roots is as unadulterated as possible: steamed, baked skin-on, or lightly dry roasted. Try the recipe below for a new take on toast that will keep your belly happy and feeling full ‘till lunch:

Sweet Potato Toast, 3 Ways


Sweet potatoes (1 medium sweet potato makes about 3-4 slices)

To prepare the sweet potatoes: Preheat your oven to 400 degrees fahrenheit and line a baking sheet with parchment paper. Rinse and dry sweet potatoes. Slice sweet potatoes lengthwise, about ¼ inch thick and place on baking sheet. Place in the oven for about 20 minutes, or until bottoms are slightly browned and pieces are cooked through but firm.


Natural peanut butter or nut butter of choice

1 Banana

Cacao nibs



Spread sweet potatoes with nut butter and top with banana slices. Sprinkle with cacao nibs and cinnamon.

Avocado “Toast”:

Ripe avocado


Sea salt

Black pepper


Layer slices of avocado on top of sweet potato slices. Sprinkle with cumin, sea salt, and black pepper.

Blueberry-Almond Butter:

Almond butter




Spread sweet potato slices with almond butter and top with blueberries and nutmeg.


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Awakenings: Wake with Food

This week, think about the energy of diet to form your entire day from its begin…

This is actually the minute in a-4-component series about awareness with elegance by Jolene Hart, wellness mentor and writer of the Consume Fairly guide collection.

The options while you begin every day are a few of the very impactful regarding&nbsp you create; wellness and your elegance. Your routine including ideas, home and motion, diet – mdash & treatment; sets the tone for the whole evening.

This week, think about nutrition’s energy to shape from its start. Does the selection of breakfast effect another choices you create around food for the day’s rest? Definitely. Pushing the body nicely by backing your blood sugar levels having a breakfast which includes wholesome fats and clear protein enables you to less inclined to reach during the day for candies, processed carbohydrates and coffee. And consuming that breakfast dinner of getting additionally within 90 mins ensures that you simply wear’ t encounter a power accident that is AM. Obviously, your breakfast additionally offers crucial blocks for the elegance. Without appropriate diet, the body may’t execute its decorating duties of protecting against radicals, cleansing, fixing harm, and keeping your shine. Therefore take advantage of one’s day to provide the body the elegance gas that is best possible. Attempt this skin-pleasant fall elegance breakfast tomorrow:


Spiced ‘Skin Shine’ Smoothie

This antioxidant-loaded shake provides wholesome fats and the protein essential to strengthen your blood sugar levels each morning, while targeting rsquo & the skin;s periodic requirement for recovery that is additional and fix with beta-carotene- special potato or loaded pumpkin.

Acts 1


1 glass unsweetened low-milk dairy (attempt avocado, almond or almond)

1/2 pot strained water

1/2 pot roasted pumpkin, nice potato or winter squash blend

1/2 blueberry

1 helping place-centered protein dust (1 to 2 scoops)

1/4 mug uncooked pecans

2 tbsp chia seeds

1 teaspoon nutmeg or pumpkin curry tart

1 teaspoon blackstrap molasses (optional)


Mix all elements in a higher-driven mixer and procedure until clean.


Jolene Hart, CHC, AADP is just a Philly-centered wellness mentor and founding father of Elegance Is Wellness, an all natural elegance and wellness training exercise. Her training and Consume Fairly guide collection shows ladies to make use of diet and lifestyle options to appear and experience their finest in the inside-out.

Wording, pictures and dishes & copy Hart. All rights reserved.

Wellness Encyclopedia Squash

A dietary, frequently rough giant we ought to all be contributing to our diets…

It never stops to impress me our anatomies react to seasons’ change. You believe that early that is unexpected -summertime yearning for everything and good fresh fruit that proceed ‘ rsquo & crisis; is just a chance? Or even the display of desire to have heating, delicious meals the moment the heat falls is merely an answer to an excessive amount of pumpkin-spice advertising? Although I ll palm it towards the forces that be that handle the planet of what, pumpkin-spice ’s truly at the office is our biology. We possibly may possess a variety of out-of-season vegetables and fruit open to us aroundtheclock (plums… in Jan?), if we take some time to hear, our anatomies are most likely sobbing out for what’s in period. As well as for valid reason. With respect to the environment you reside in, the body has various dietary requirements with respect to year’s time, and character is willing to supply. Cooling veggies and succulent fruits maintain us moist and awesome once the summertime sunlight is raging, whether year round or seasonally, so when the atmosphere becomes crisp and wintertime’s dim times are banging in the doorway with risks of chilly and influenza (so when perhaps you’re only a little tired of consuming salad constantly), defining tubers, origins, and black leafy vegetables simply are actually in variety.

Earlier this weekend my physique delivered the very first weak communications to me that I would be decreasing with anything. Not enough relaxation along with an abrupt change in heat and an excessive amount of function intended my immune protection system was susceptible, prepared and waiting to choose up anything. Anything completely unwanted. After downing some turmeric elixir I reserved it towards the marketplace, where I had been fulfilled with among the best periodic places: a large ol’ heap of squash resting within the produce area (… things that get me thrilled nowadays…). In the place of opting for my favorites (acorn and butternut), I chose to attempt different things and achieved alternatively to get a somewhat uneven, rough natural selection I’ve never attempted, the kabocha squash. Physique, it was among the greatest choices I possibly could have designed for my chilly-confronted. Kabocha may be the dietary question rsquo & that;s also frequently banished to designing our doorsteps, but is chock full of vitamins, antioxidants and minerals. Continue reading this squash warrants a location in your desk to understand.


What’s it? regarded as indigenous to Mesoamerica and delivered to Japan from the Portuguese within the 1500’s, kabocha squash is well-known in nations for example Asia and Korea, and attaining recognition elsewhere because of its comfortable consistency and nice taste much like that of the somewhat citrusy sweet potato. With sage green, and occasionally orange-skin periodically damaged with a bundle or group, along with a vibrant lemon inside, kabocha squash are usually smaller in dimensions (much like acorn squash), producing them well suited for smaller or solitary-portions and give themselves nicely to almost any formula that requires pumpkin or squash of any sort.


What’re the advantages? some of those instead unattractive squashes you most likely believed was only for design, kabocha squash is just a dietary, frequently rough giant we ought to all be contributing to our diets. Squash features large degrees of beta-carotene, which improves the immune protection system and which our anatomies transform to Vitamin – A, encourages mucous membranes and healthful epidermis, and strengthens the eyes. Kabocha squash also includes large levels of antioxidants, for example Vitamin-C (more great information for the defense), and heart healthy fiber, which will keep blood sugar levels controlled and retains food cravings away.


How is it used by me? Kabocha squash might be roasting or steamed and utilized in host to additional squashes in many dishes. It s tasty As is, or coupled with herbs, thrown into soups and sauces, crushed, and sometimes even added whilst the celebrity component, possibly to sweets or for an additional increase of fiber and supplements.

In two cut it to steam squash and deal the vegetables out. Inch of water cuts -part along in a heavy cooking dish -. Devote an oven F for around an hour or so, or till soft. Permit to cool before gathering the skin out, although the skin is delicious.

Kabocha squash may be used yet in your program; even in a number of methods &ndash. To get a face-mask that was reviving, frac14 mix &; mug of steamed, chilled 1 teaspoon natural baby, and squash with 1 oatmeal. Check in your internal supply to make sure no sensitivities before deciding on encounter for fifteen minutes. Wash and moisturize.

Like the majority of squashes squash can also be roasting that is wonderful. Continue reading to get a formula that is easy, then test! This therapeutic squash that is periodic is super-versatile.

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Pan roasted Kabocha Squash


1 little kabocha squash

1 tbsp avocado fat (provide or consider)

½ teaspoon nutmeg

Touch or two obviously sea-salt


Pre-heat point a cooking page with parchment document and your oven.

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Cautiously separate the squash in two having a pointed blade and deal out the seeds (suggestion: make use of this formula to create roasted kabocha squash vegetables), subsequently separate the halves in two (your squash must currently be quartered).

Put the skin -along about the cooking page and utilize both hands to distribute the coconut-oil about every piece’s open red weed. Spread with sea and nutmeg salt. Devote make and the stove for around one hour or till soft. Permit before helping to cool somewhat.

Make use of this formula like a jumping-off stage! From below, you can scoop the squash and mix and almonds and it, or toast it with additional veggies utilizing various spices. Abandon the nutmeg and make use of the squash that is roasting or use in dishes in host to pumpkin.

+ rsquo & What;s your preferred method of squash that is cooking?

Check-out more Wellness Encyclopedia articles…

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