Sweet Potatoes Are Nutritious Alternatives for Thanksgiving

Sweet Potatoes Are Nutritious Alternatives for Thanksgiving

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Forget the green bean casserole.  Put the red skinned potatoes back on the shelf.  If you are looking for the perfect side dish for your Thanksgiving dinner, look no further than the sweet potato.  Not only do sweet potatoes pair well with the ubiquitous turkey, but they also pack quite the nutritional punch.  They are a great source of Vitamin A, potassium, Vitamin C and B6 and are chock-full of powerful disease-fighting phytochemicals.

The problem with Thanksgiving sweet potato recipes are that they are usually laden with so much fat and sugar that the health benefits are nearly cancelled out.  Chicago Healers Practitioner Dr. Martha Howard offers some simple recipes that won’t weigh you down on Thanksgiving.

“Candied” Sweet Potatoes

Preheat the oven to 400 degrees

Scrub 4 large sweet potatoes, pat dry and oil lightly with olive oil.

Prick with a fork and cook on a rack in a pan lined with foil or parchment paper to catch drippings.  Cook for 1 to 1 ¼ hours, until tender when pierced with a fork.

Let potatoes cool slightly and cut in half lengthwise.  Drizzle on a small amount (about a quarter teaspoon per potato) of agave nectar and sprinkle with a small amount of cinnamon.  (You can also use a little fresh grated ginger and/or shredded coconut for a wonderful tropical taste.)  Slide under the broiler and watch carefully, remove when light brown and bubbly, and serve.

“Mom’s”  Sweet Potato, Pineapple, Marshmallow Casserole, 2011 Style

Cook sweet potatoes as in the “Candied” Sweet Potato recipe.  Let cool, peel, and mash.  Lightly oil a casserole dish and alternate layers of sweet potato with layers of pineapple chunks (the organic ones, canned in their own juice, of course) and about a teaspoon of melted butter drizzled over each layer, and sprinkle ¼-1/2 teaspoon salt evenly over each layer.  Arrange pineapple chunks on the top of the casserole, and arrange a half cup of mini marshmallows around the top between the pineapple chunks.

Combine a teaspoon and a half of agave nectar and a teaspoon and a half of melted butter and drizzle over the top.  Cook at 375 for about 30 minutes, until the marshmallows are melted and the top is golden brown.

Using agave nectar and pineapple canned in its own juice instead of pineapple in heavy syrup, and taking it easy with the marshmallows, makes this a much healthier, equally yummy Thanksgiving dish.

For more information on Dr. Martha Howard and the benefits of sweet potatoes visit: www.chicagohealers.com.

About Chicago Healers:

Chicago Healers is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy.  Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website.  With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications.  For more information, visit www.ChicagoHealers.com.

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