Someone took the time to analyze Google trends to determine favorite Thanksgiving side dishes by state and it turns out Florida’s is sweet potato casserole. While we think this almost qualifies as a dessert instead of a side dish, once you subtract the large amounts of butter, brown sugar and marshmallows, sweet potatoes actually are a really nutritious and healthy food we can eat year-round.
Are Sweet Potatoes a Superfood?
Lots of foods are being labeled superfoods lately, and the sweet potato is deserving of the title, according to nutritionists. In fact, the Center for Science in the Public Interest ranks the sweet potato as the best food.
Sweet potatoes are a rich source of vitamin A, vitamin C and potassium, which are essential for vision, heart, bone and immune health. They also are a good source of other vitamins and minerals. A medium sweet potato (about five inches long) contains around 100 calories, zero fat, and four grams of fiber.
What if I’m Keto or Low-carb?
A medium sweet potato also contains about 26 grams of carbohydrates and only two grams of protein, so they’re definitely not ideal if you’re following a keto or other very low-carb diet. Sweet potatoes are considered a medium-to-high-glycemic index food with a GI of around 65, so if you have type 2 diabetes you need to control your portion size, but they’re not strictly off-limits.
Nutritious, Tasty and Versatile
It’s not hard to find recipes featuring the versatile sweet potato. They can be baked, boiled, grilled, fried and roasted–which is like baking but at higher temperatures. For a super simple side, we like to roast at 400 degrees for about an hour until the natural sugars caramelize and the sweet potatoes become deliciously gooey. They also make sweet companions when sauteed together with healthy greens like kale or brussels sprouts.
Looking for ways to eat balanced nutritious meals but need help, especially during the busy holiday season? The Pickled Beet will work with you to design customized menus featuring foods you love and skipping anything you don’t. Contact us for a free consultation.
Sweet Potato Burgers
⅔ cup mashed, cooked sweet potato (or about ½ medium cooked peeled sweet potato)
1 (15 ounce) can white beans, rinsed and drained
3/4 cup GF panko bread crumbs
1 teaspoon fresh ginger grated
½ teaspoon garlic powder
1/2 cup parsley
1/4 cup diced scallion
½ teaspoon turmeric
1/4 teaspoon cayenne pepper
½ teaspoon salt
Toasted sesame oil, for cooking
1/2 red onion, 1 slice per serving
1/2 iceberg, 2 leaves per serving (wraps)
Place mashed sweet potato and white beans into the bowl of a food processor with the blade attached. Blend until well-combined, and then transfer mixture to a large bowl.
Next add in panko bread crumbs, ginger, garlic powder, cilantro, green onion, turmeric, and cayenne. Generously season with salt and pepper, and mix with a spatula until ingredients are well incorporated. Taste, adjust seasonings and add additional salt and pepper if necessary.
Use your hands to form four even patties about ½ inch thick. You’ll need to compact them with your hands so they stick together well. Place on a plate, cover with plastic wrap and place in the fridge for 10-15 minutes.
Add sesame oil to a nonstick skillet or griddle and place over medium heat. Add each burger to the skillet and cook about 2-4 minutes, until golden brown, then carefully flip burger and cook another 2- 4 minutes. Remove from heat and transfer to buns or lettuce wraps, or serve as is. Finally, top each burger with Nasoya Spicy Kimchi, avocado slices, red onion. Serves 4.