Twice Baked Sweet Potatoes with Rosemary, Gruyere and Pecans

My love for potatoes is large… especially for the sweet ones.

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.

Ingredients:

  • 1.5 pounds sweet potatoes (about two large)
  • 1 Tbsp fresh Rosemary, chopped
  • 1/2 Tbsp real butter, melted
  • 2 Tbsp Gruyère cheese, grated or sliced thin
  • 2 Tbsp light brown sugar
  • Salt and pepper to taste
  • 2 pats real butter (topping)
  • 1 dash Worcestershire sauce (topping)
  • 2 Tbsp Coffee Spiced Pecans (topping)

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.

Enjoy!

            

Livestrong article on the benefits of sweet potatoes

Sweet Potatoes vs. White Potatoes

References:

  • Natural News: Sweet Potato Nutrition-Six Amazing Facts You Need to Know (2011)
  • WebMD: Glycemic Index and Diabetes (2011)
  • Self Magazine: Recipe Roundup: the sweet potato-perfect skin connection(2009)
  • Livestrong: Potato vs. Sweet Potato Nutrition (2011)
  • Livestrong: Sweet Potato Nutrition Benefits (2011)

3 Comments

  1. Natalie McKee says:

    Yummm, those look delish! Gruyere and pecans??? Yes please. I am already a sweet potato addict, as my love for them is large too lol:) I knew they were good, low glycemic carbs, but I didnt know about all the skin benefits! All the more reason to enjoy them. Thanks for sharing!

  2. 🙂 Trying to prevent those unwanted wrinkles! Thanks for reading! 🙂

  3. Meg Mill says:

    I just did an evaluation from a food log I had to do for Nut 210 (pre-req) for UC’s NP program and what did I find..no VITAMIN A! I mean none! However, now I know and will be going to buy some sweet p’s tonight! Keep the blogs comming, just when I think I have all the info for a healthy life style..you add some more! Thanks!:]

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