A root vegetable with perhaps the highest betacarotene content of all things is the tasty, orange sweet potato (interchangeable with the yam for our purposes). Betacarotene, which is responsible for the orange color in many fruits and veggies, fights and prevents against numerous infections and diseases, including cancer. Did you know that this antioxidant gradually increases in the potato when it is stored for longer periods of time (before it rots, of course)? Carotene is converted to vitamin A in the body, but only with the presence of animal fat/protein (explained in previous article, The Perks of Being a Carnivore), so go ahead, butter up your yams! Betacarotene is essential to eye health, and especially supports night vision capabilities. Sweet potatoes can be prepared in both sweet and savory ways, and are also loaded with iron, potassium, niacin, vitamin C, as well as heart-healthy vitamin B6 and magnesium. ‘Tis the season for sweet potatoes; try the following recipes!
Savory
2 sweet potatoes/yams
expeller-pressed olive oil (same as cold-pressed)
2 to 4 cloves minced garlic
1 to 1 ½ Tbs cinnamon
2 Tbs cumin
salt and pepper to taste
*Preheat oven to 425 F; cut potatoes into bite-sized cubes and put in large mixing bowl; drizzle generously with olive oil, add garlic, cumin, cinnamon, and salt and pepper to taste, toss until thoroughly coated; cover 2 baking sheets with foil and cover with 1 layer of sweet potatoes each; bake for 20-30 minutes (until tender)
Sweet
2 sweet potatoes/yams
½ cup orange juice
zest of 1 orange
½ stick of butter
agave nectar or honey
cinnamon
nutmeg
*Peel and cut potatoes into large cubes and boil in a pot of water until cubes are very tender (usually 15-20 minutes); drain water and add all other ingredients to pot (amount of agave/honey, cinnamon, and nutmeg to personal liking); use fork, potato masher, or food processor to mash and blend potatoes until smooth
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