Sweet potatoes are one of those superfoods. They’re packed with fiber and essential vitamins & minerals.
A 7-ounce (1 cup) serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C, and can provide you with as much as 700% of the US RDA for Vitamin A. Sweet potatoes are also high in calcium, folate, and potassium.
Sweet potatoes have a low glycemic index. Glycemic index indicates the impact a food substance has on blood sugar levels. A high glycemic index means blood sugar levels can spike. Diabetics and others who monitor their blood sugar levels seek to avoid foods with a high glycemic index.
Regretfully, throughout my high-school and college years, I was what some would call, a tanorexic (addicted to tanning beds). Once I became much older & wiser (more wiser, than older 😉 ), I started to focus on preventing any further skin damage and fixing what damage I could. Sweet potatoes contain beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that’s in charge of producing new skin cells and shedding old ones. A regular influx of new cells keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. (It’s no coincidence that some of the best topical healthy-skin ingredients in beauty products, retinoic acid and retinol, are derivatives of vitamin A.) Plus, beta-carotene eats up free radicals that cause DNA mutations that can lead to wrinkles.
Now onto the good stuff.. the food.
Twice Baked Sweet Potatoes with Rosemary, Gruyère and Coffee Spiced Pecans
Recipe courtesy of Dixie Chik Cooks.
I didn’t have coffee spiced pecans, so I used regular pecans 🙂
Preheat oven to 400°. Wash and scrub sweet potatoes, then using a fork make several holes to allow steam to escape. Place on a foil lined baking sheet and bake for 40-50 minutes, or until easily pricked with a fork or knife. Allow to cool a few minutes, then slice each potato lengthwise.
Scoop out the centers and place in a medium size mixing bowl. Add the butter, brown sugar, rosemary, cheese, salt and pepper and mix well. Carefully add the potato mixture back to the skins equally.
For the topping, mix together the butter and Worcestershire sauce and drizzle over the halved potatoes. Sprinkle with pecans and bake for 10-15 minutes, or until just starting to brown around the edges.
Livestrong article on the benefits of sweet potatoes