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SWEET POTATO K A L E SALAD + the health benefits of sweet potato

Everyone knows sweet potato is a better option for you than potato, but I am about to explain to you WHY it is a better option....

BENEFITS

The following is a list of the many benefits a serve of sweet potato can provide to you!

ANTIOXIDANTS - Sweet potatoes contain HEAPS of carotenoids (what give the orange hue) and have been shown to be more bio-available than those is green leafy vegetables! Recent research has shown that particularly when passing through our digestive tract, sweet potato phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals!
ANTI-INFLAMMATORY - The immense amount of micronutrients found in sweet potatoes provides us with the ability to reduce unwanted inflammation, which is a linked factor to many unwanted diseases and cancers! In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body.
BLOOD SUGAR REGULATION - What's fascinating about sweet potatoes is their ability to potentially improve blood sugar regulation- despite their medium glycemic index (GI) rating. Though it is the 6.6 grams of dietary fiber in a medium sweet potato that helps with blood sugar regulation, since they help reduce the pace of digestion.

USES

Here are some of my favourite uses for sweet potato:

Mashed potato

Sweet potato chips

Soup

Roasted and added to a salad

WATCH OUT!

Some of the not so happy side effects that can occur if you overdo it are:

SKIN SIDE EFFECTS – Due to their high Vit A content, when levels get too high in your body, you may notice your skin and nails looking a little orange! OOMPA LOOMA? But don’t stress if you just cut back you will notice the colour disappears!

KIDNEY STONES – those with a history of kidney stones may want to avoid eating too many sweet potatoes, as the vegetable contains oxalate, which contributes to the formation of kidney stones!

INGREDIENTS. For 4 -6

1 bunch of kale leaves, rinsed, de-stemmed and chopped

1 eggplant, sliced

1 sweet potato, chopped, unpeeled

1 cup quinoa, rinsed

3 tbsp olive oil

1 tsp oregano

Salt and pepper

DRESSING

2 tbsp extra virgin olive oil

1 tsp dijon mustard

1 garlic clove, minced

Salt and pepper

TO DO.

  1. Preheat oven to 200°C and line two baking trays with baking paper

  2. On one tray place kale and drizzle with 1 ½ tbsp of olive oil and salt and pepper and massage in.

  3. On the second tray place the sweet potato and eggplant and drizzle with 1 ½ tbsp of olive oil, oregano and salt and pepper and mix to coat all vegetables.

  4. Bake the vegetables for 30 minutes, adding the kale to the oven in the last 15 minutes.

  5. Whilst the vegetable are cooking, cook your quinoa according to packet directions

  6. Make your dressing by simply whisking all ingredients for the dressing together.

  7. Assemble the salad by making a bed of quinoa, followed with kale, vegetables and dressing.

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