grateful for fresh seasonal sweet potatoes
I love Thanksgiving because it’s the time of year when we slow down, reflect and give thanks. I am grateful every day of the year for living in southern CA where a wide variety of fresh foods are available to us. With all the Farmer’s Markets, Whole Foods, Trader Joe’s, Lassen’s and many other natural food markets, we are probably the luckiest population in the US when it comes to variety and fresh selections. And in Santa Clarita we are fortunate to have TWO Farmer’s Markets every week! (See locations at the end of this article)
At Thanksgiving, many will serve up a dish of sweet potatoes for their dinner. And I encourage you all to shop your farmer’s market for the freshest sweet potatoes out there. They are in peak season and taste their best!
But first a little nutrition information……
Sweet potatoes make an ideal replacement for white potatoes. They have fewer calories, more fiber and a lot more flavor.
This vegetable is an excellent source of beta-carotene, and a very good source of vitamin C, both these nutrients have anti-inflammatory properties and can be helpful in reducing symptoms associated with arthritis. And unlike regular potatoes, that belong to the nightshade family, and can aggravate arthritis, sweet potatoes do not.
Some recent animal studies showed that sweet potatoes helped stabilize blood sugar levels, thanks to the beta-carotene. So this is an excellent food for diabetics.
When shopping for sweet potatoes, look for ones that are firm with no blemishes or cracks. And do not refrigerate them when you get them home. The moisture can alter the taste and cause them to sprout. They will keep for over a week if kept in a cool dark space.
I’m sharing my favorite sweet potato casserole dish that I have used year after year. It’s been around so long, I don’t recall where I got it! But I have made a slight change to it over the years using Xylitol instead of sugar. Xylitol is only a 7 on the Glycemic Index making this dish diabetic safe. If you prefer to use sugar, opt for the more nutrient dense version Coconut Palm Sugar. It’s high in potassium, magnesium, zinc, and iron and is a natural source of vitamins B1, B2, B3, B6 and vitamin C. It also has a low glycemic rating of 35, which means it is slowly absorbed in the blood stream. Palm Sugar is safe for people with diabetes, as its energy is slowly released. Click here for the best source for Organic Coconut Palm Sugar and Xylitol. It makes an excellent replacement for brown sugar in any recipe
Sweet Potato Casserole
3 lbs. Sweet potatoes, peeled and quartered
1 Tbs melted butter
2/3 cup fat free half and half.
1/3 cup Xylitol or Coconut Palm Sugar
1 tsp vanilla
1 tsp ground cinnamon
½ tsp allspice
¼ cup dried coconut flakes
¼ cup chopped walnuts
Preheat oven to 375 degrees.
Place the sweet potatoes in a large pot with water to cover. Bring to a boil and boil for 15 minutes or until tender. Drain the potatoes.
While the potatoes are cooking, combine the butter, half-and-half, Xylitol or Palm Sugar, vanilla, cinnamon, and allspice in a small bowl.
Spoon the potatoes into an 8” X 8” baking dish coated with olive oil. Pour the half-and-half mixture evenly over the potatoes and mash slightly leaving the potatoes somewhat lumpy. Bake for 20 minutes.
Remove from oven and top with the coconut and walnuts. Return to the oven for 5 minutes until coconut browns.
Makes 10 servings.
Don’t forget to visit you Farmer’s Markets in SCV:
Sundays from 8:30 am – 12:00 pm College of the Canyons Parking Lot 8 Thursdays 3:00 pm – 7:00 pm Old Town Newhall on Market Street Between Main and WalnutOne last note…..Sweet potatoes are one of the oldest vegetables known to man. They have been traced back to prehistoric times. Now that’s a pretty good track record.
For more nutritional tips visit Karen’s website www.nutritionalchoice.net
Thanks Karen, I like sweet potatoes (although I prefer yams)and knowing they are low glycemic makes me very happy. Personally I eat mine baked plain…no butter, salt or anything,not because I’m picky, but they don’t need it. I also want to thank you for the recipe but want to know where to buy Xylitol. I’ve been reading more and more good things about it.
Hi Tami,
I too prefer mine baked, but many people do not. So I love this recipe when feeding a large group! If you click on the word Xylitol in the recipe it will take you to my favorite supplier of Xylitol. They manufacture here in the US, and I am confident of the quality and the price is the best I’ve found. You can also go directly there from this link http://www.myhealthysugar.com
Enjoy!