Sweet Potato Wonders: Delicious Recipes & Health Benefits

If sweet potatoes aren’t related to potatoes, why do we call this delicious root veggie "sweet potato"? Its scientific name is Ipomoea batatas, and the popular name "batata" originally comes from the Taino language of the Bahamas.

Here are 10 amazing benefits of eating sweet potatoes:

Rich in Vitamin B6 – This vitamin is essential for metabolism, converting carbs and fats into energy. It also helps produce neurotransmitters like serotonin and dopamine, which boost our mood. Plus, it’s involved in making melatonin, which we’ll discuss in another article on healthy sleep.
It’s also said to help combat the nausea often experienced during the first trimester of pregnancy.

Great source of Vitamin C – A powerful antioxidant, it helps with collagen production (who doesn’t want young, elastic skin?) and supports the immune system.

Rich in Vitamin D – Essential for healthy bones, energy, mood, and thyroid support.

Contains Iron – This mineral is crucial for blood health, metabolism, and immune function.

Magnesium – An essential mineral that’s important to include in your diet, especially nowadays due to water desalination.

Potassium – Vital for heart and kidney health, among other benefits.

Sweetness – Despite their natural sweetness, the sugar in sweet potatoes is released slowly into the bloodstream, preventing spikes in blood sugar levels. They have a relatively low glycemic index.

Carotenoids – These convert into Vitamin A in the body, strengthening vision, boosting the immune system, and supporting overall health.

Regulates digestion – Thanks to their high fiber content

And last but not least, sweet potatoes are delicious! Who can resist a creamy sweet potato soup?
Sweet Potato Soup Recipe

In a pot, sauté diced onions in a little olive oil (the oil helps absorb the beta-carotene, the orange phytochemical found in sweet potatoes and carrots).

Add the following to the pot:

• 4 quartered sweet potatoes
• Chopped carrots (please don’t peel the carrots, the goodness is in the peel)
• Onion
• Cinnamon stick
• 1 tablespoon soup spice
• 1 tablespoon oats (I add oats to almost everything, plus it thickens the soup)
• Salt and pepper to taste

Cover with water and bring to a boil.
Lower the heat and continue cooking until the sweet potatoes and carrots are soft, about half an hour.
Remove the cinnamon stick and blend.

Serve with a dollop of sour cream and grated cheese on top. You can sprinkle some chopped cilantro or chives.
Delicious!

Another favorite dinner star with us –

Mini Pizzas on Sweet Potatoes

This dinner is both satisfying and energizing, especially on evenings when you need to stay awake and active.

• Slice sweet potatoes into rounds.
• Mix sweet potato slices in a bowl with a little olive oil, oregano, and coarse salt.
• Arrange nicely on a baking sheet and bake for about half an hour at 350°F (180°C).
• Top each sweet potato round with pasta sauce, or pesto sauce (made from basil, pine nuts, and olive oil).
• Sprinkle with grated mozzarella.
• Return to the oven and bake until the mozzarella melts.
• Serve alongside a fresh, crisp vegetable salad.

Enjoy!

There are so many fun and light dinner ideas waiting to be explored. We’ll continue, *b’ezrat Hashem*, in the next article.
Until then, stay healthy!
Chen Tovi