As winter approaches and fresh local vegetables become scarce, don't forget that highly nutritious sweet potatoes will be in season.  Their peak season is from September to December as well as in April and May.   

Potatoes? Those starchy things that dieters everywhere avoid?  Yes you heard us right!  Sweet potatoes are different than regular white potatoes.  They have less of an effect on your blood sugar levels than white potatoes because they are twice as high in fiber.  The high fiber content slows down their digestion in your body, thus slowing the release of sugar into the blood.  One thing to remember is that the fiber is in the skin, so make sure to eat the entire sweet potato to ensure you get the great benefits.  Also, don't let the name or taste fool you, they are even a "sweet" option for diabetics!   

There is often much confusion between sweet potatoes and yams, but yams are actually a sweet potato variety grown in Louisiana.  Sweet potatoes are an excellent source of vitamin A, a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.  Both beta-carotene and vitamin C are very powerful antioxidants and are also anti-inflammatory.

Yield: 6 Servings

2 tbsp ~ Olive Oil
1 1/2 lbs ~ Sweet Potatoes, peeled and diced
1 each ~ Onion, chopped
1 tbsp ~ Whipped Butter
pinch ~ Brown Sugar
3 each ~ Garlic Cloves, chopped
1 1/2 tsp ~ Ginger, finely chopped
1/2 tsp ~ Nutmeg
1/2 tsp ~ Cayenne Pepper
5 cups ~ Vegetable Broth, low sodium

1. Heat oil in a large, deep pan.

2. Add sweet potato, then onion, stirring very little at first then more frequently until veggies start to turn golden brown. (approx. 10 mins)

3. Reduce heat to low and add butter, sugar and garlic. Continue cooking.for another 10 mins. 

4. Add ginger, nutmeg and cayenne pepper, continue to saute for 1 more min.
 
5. Add broth. Simmer, partially covered, until sweet potatoes are tender (approx. 10 mins).

6. Using a blender, puree until smooth - 30 secs to 1 min.  Add back to pan and add a little milk to make it creamier.  Enjoy!

Nutritional Information per serving:
per serving: calories 116, fat 5g, carbohydrates 15g, fiber 3g, protein 3g

All Recipes adapted by EVOLUTION Pilates & Nutrition Registered Dietitians from public-domain or copyright-free recipes.