What vegetable is considered by many to be the world’s MOST PERFECT food? No surprise that it is a simply delicious sweet potato! This tuberous root also called yams in this country belong to the morning glory family and all its luscious cousins like purple skinned and white flesh varieties come in a variety of sizes and colors. They are known to be one of the most versatile and healthful vegetables and are widely available throughout the world.
Loaded with fiber, a 1 cup serving of sweet potatoes contains about 8 grams of fiber which is necessary for control of appetite, burning fat and muscle building. Having fewer carbs and calories than white potatoes, it is a fine food choice for diabetics since it has a positive effect on glucose levels in the body. Loaded with Vitamins A and C, they are protein infused treasures with a high nutritional yield. Sweet potatoes can be left out of the refrigerator for several days after purchase with no deleterious effects as long as they are keep in a cool, rather dark area.
new way to evaluate the nutrition of a meal is to get as many colors of vegetables as possible on your plate.
Sweet potatoes fill the bright orange color, as beets represent the purple hue and greens like brussel sprouts and broccoli are the essential green elements which rounds out the health giving spectrum on your plate. Vegans try to balance out their meals with different colors, textures and flavors. Using whole grains to compliment these vegetables as well as sources of vegetable proteins like tofu, seitan and tempeh, add to the nutritional value of a compassionate meal.
This recipe comes from the memory of my Mom’s favorite holiday side dish. My brother and i remember those large family dinners in the Bronx where relatives and friends shared festive times and lots of laughs. By adding simple pantry items like corn flakes, pineapple
pieces and (vegan) mini- marshmallows, a festive, color rich side dish was created to everyone’s delight.
Central to the dish was the copper skinned variety with the deep beta-carotene orange flesh. This is the type that turns into soft and fluffy whipped sweet potatoes perfect for my surprises. Peel and wash 2 large potatoes cutting them into small pieces. Place them into boiling water until fork tender. After cooking, drain the potatoes reserving the nutritionally rich liquid in a ball jar for later soup or gravy recipes.
Sweet Potato Surprises
2 large sweet potatoes mashed with 1 tablespoon vegan butter and 1 tablespoon of soy milk until creamy
1 cup fresh pineapple chunks cut small, drain the juice and set aside
1-2 cups natural corn flakes, crushed gently
1 cup mini- marshmallows (the kosher, non-gelatin variety from the health food store)
The easy process is to mix the potatoes and pineapple pieces together. Measure out the mixture with a ice cream scoop on wax paper. Roll the balls into the corn flake pieces until covered on all sides. Insert into paper cupcake holders placed into muffin tins. Decorate the flattened balls with about 10 mini marshmallows each. Place in oven @350 degrees for 30-40 minutes. Dish is ready when marshmallows turn brownish. This makes about 9 large muffin sized portions.
Guaranteed to create smiles…?? ENJOY!