Fruit and Vegetable Highlight: Sweet Potatoes & Grapes

Hello ladies!

This week we are giving the 5 minutes of fame to sweet potatoes and grapes.  Read on to find out more.

Sweet Potatoes: 

sweet-2568482_1920

Nutrition:

  • Sweet potatoes are rich in Vitamin A and Potassium1
    • Vitamin A is needed for normal vision, proper functioning of the immune system, and reproduction.  Also, vitamin A has a role in keeping a healthy heart, lungs, kidneys, and other organs2.
    • Potassium has an important role in helping healthy cells, tissues, and organs in the body. Potassium is very important for proper functioning of the heart, smooth muscle contraction, and normal functioning of the GI tract3.

Season: Winter & Fall4

Cooking Tips: Sweet potatoes are great mashed, cubed, roasted, in soups, as fries (baked in the oven of course), or used as the main part of the dish5.

Buying Tips: Ensure that the potato is firm with no deep cuts and that the skin is smooth5.

Storing Tips: Cool-dry area, such as in a nice clean basket in your pantry/drawer5.

Grapes: 

purple-grapes-553464_1920

Nutrition:

  • Grapes are good sources of potassium and vitamin K 6:
    • Potassium (same as above)
    • Vitamin K is necessary for blood clotting and the maintenance of healthy bones7.

Season: Fall4

Cooking Tips: Grapes are great raw, roasted, sauteed or made into jam8.

Buying Tips: Ensure that grapes are still connected to the vine and are a solid color.  Grapes should be firm and free of wrinkles 8.

Storing Tips: A paper bag can help them last longer in the fridge8.

The food demo for the week is Sweet Potato Nachos9 by goodful!

Sweet potato nachos?! 😱 YES PLEASE! The full video was a bit long so following the link in our bio! Recipe below 👇🏽 # Loaded Sweet Potato Nachos Servings: 4-6 INGREDIENTS 2 small sweet potatoes 1 tablespoon olive oil ¼ teaspoon salt ¼ teaspoon pepper 1 teaspoon paprika 1 teaspoon garlic powder 1 skinless chicken breast 2 cups black beans 1 jalapeño (optional) ½ cup low fat cheese ½ avocado Pico de gallo (optional) Green onion, for garnish PREPARATION 1. Preheat oven to 400˚F/200˚C. 2. Evenly slice sweet potatoes into rounds. 3. In a medium-sized bowl, toss rounds with 1 tablespoon of olive oil, garlic powder, paprika, salt, and pepper until well-coated. 4. Lay rounds flat on a parchment-lined baking sheet and set aside. 5. On a second parchment-lined baking sheet, season chicken breast with olive oil, salt, and pepper, to taste. Wrap the parchment around the chicken, folding at the edges. 6. Bake the sweet potatoes and the chicken in the oven for 20 minutes or until the chicken is cooked through and juices run clear. 7. Allow both to cool. Then, shred the chicken using two forks. 8. Line the bottom of a medium-sized skillet with the sweet potato rounds. Top with shredded chicken, black beans, jalapeño if desired, and cheese. Broil for 5-10 minutes or until toppings are heated through and cheese is melted. 9. Garnish with avocado, pico de gallo, and green onion, if desired. Serve immediately. 10. Enjoy!

A post shared by Goodful (@goodful) on

And the “how to” videos:

How to cut potatoes10

How to cut an avocado11:

How to make pico de gallo12:

 

Remember if you create this recipe please post and share with our Facebook page!

Happy cooking!

Fabi

References: 

  1. United States Department of Agriculture.  National Nutrient Database for Standard Reference Release 28-Sweet Potatoes, raw.  May 2016.  Internet: https://ndb.nal.usda.gov/ndb/foods/show/3207?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=sweet+potatoes%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed September 12 2017).  
  2. National Health Institute. Vitamin A.  June 2013.  Internet: https://ods.od.nih.gov/factsheets/VitaminA-Consumer/ (accessed 6 July 2017).
  3. University of Maryland Medical center. Potassium. August 2015.  Internet: http://www.umm.edu/health/medical/altmed/supplement/potassium (accessed July 6 2017).
  4. United States Department of Agriculture. Seasonal Produce Guide. June 2017.  Internet: https://snaped.fns.usda.gov/seasonal-produce-guide (accessed 27 June 2017)
  5. Naturally Ella. Sweet Potatoes. Internet: https://naturallyella.com/ingredient/sweet-potato/ (accessed 27 June 2017)
  6. SelfNutrition Data. Grapes. Internet: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1920/2 (accessed 6 July 2017).
  7. National Institutes of Health. Vitamin K. April 2016. Internet: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ (accessed 6 July 2017).
  8. Naturally Ella.  Grapes. Internet: https://naturallyella.com/ingredient/grapes/ (accessed July 2017).
  9. Instagram. Sweet Potato Nachos. February 2017.  Internet: https://www.instagram.com/p/BRE_nMxDLET/?taken-by=goodful (accessed September 6 2017).
  10. Youtube. How to Quickly Cut Potatoes/Cutting Tips & Tricks, DIY, Tutorial.  November 2014.  Internet: https://www.youtube.com/watch?v=uzXh2tn99wE (accessed September 6 2017).
  11. Youtube. How to Cut an Avocado-Healthy Tip Tuesday.  July 2014.  Internet: https://www.youtube.com/watch?v=ZN2QKNmNAOA (accessed September 6 2017).
  12.  Youtube. Homemade Pico de Gallo Salsa Recipe.  April 2012.  Internet: https://www.youtube.com/watch?v=avKa6k2Lkzs (accessed September 6 2017).

Header Image: Sweet Potato.  Internet: https://pixabay.com/en/sweet-potato-food-vegetable-yam-2086784/ (accessed September 6, 2017).

Image 1: Sweet, Potato, Root, Vegetable.  Internet: https://pixabay.com/en/sweet-potato-root-vegetable-food-2568482/ (accessed September 6, 2017).

Image 2: Purple Grapes.  Internet: https://pixabay.com/en/purple-grapes-vineyard-napa-valley-553464/ (accessed September 6 2017).

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