Life would be boring without potatoes. Sweet potatoes make the Fall season extra charming due to their abundance in the season and full of flavor. It is very difficult to grocery shop without adding some sweet potatoes in the cart in the season. This caramelized sweet potatoes smoothie will make you buy sweet potatoes even all year long. You can make two dishes out of it. The first day you bake the sweet potato and enjoy them as a side dish and next morning blend it with a cup of milk and some ice to make a healthy and delicious smoothie.
This is how you make this smoothie:
Day 1 – Bake the sweet potatoes: Wash and peel sweet potatoes roughly, cut in about 1 to 1.5 inches cubes. Lay the cubes on a baking tray: mix butter and sugar well. Then apply the butter and sugar mixture on top of the sweet potatoes. Bake it on 400 0F for about 20-25 minutes until the sugar is caramelized. Enjoy as a delicious side dish and refrigerate the leftover for the next morning healthy delicious smoothie.
Day 2 – Make healthy and delicious sweet potato smoothie:
Ingredients for the Smoothie:
INSTRUCTIONS: Add all the ingredients to the blender. Top with a pinch of cinnamon powder and enjoy with confidence!
Food Rating and Nutrition Profile
This food is rated as a yellow dot, healthy balance in our food rating system (Food Coach) due to following healthy qualities that are known to promote positive health and wellbeing if consumed as a part of a healthy diet.
- Moderate in calories per serving
- A healthy balance of fat, carbohydrates, protein, and dietary fiber
- Contain zero trans fat.
- Low in sodium
- A healthy balance of added sugars
- Excellent source of calcium
- Great source of Vitamin D
- Great source of potassium
- No food additives, artificial flavor or color
Theraputic Health Benefits:
This recipe meets 33% of dairy (1 cup equivalent) and 20% of vegetable (1/2 cup) intake of MyPlate recommendations of the 2000 calorie diet. Each serving provides about 70% of the daily value of Vitamin A. It is also a good source of calcium (25% of DV) and Vitamin D (15% of DV). Vitamin A promotes healthy vision. Calcium and Vitamin D are essential for bone health. B vitamins provide steady energy. Dietary fiber plays a vital role in digestive health, weight maintenance, heart disease, and stable blood glucose.
Fun Facts: Sweet potatoes are sweeter but slightly lower on the glycemic index than white potatoes.
Caution: Sweet potatoes are high in oxalate. Individuals with oxalate containing kidney stones should consume in moderation.
Note: These are just general healthy eating recommendations. Everyone’s nutritional needs are different depending on one’s demographics and health conditions. Please consult your health care provider prior to changing your diet and or purchase our Medical Nutrition Therapy service for the nutrition plan that is right for you!
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