Sweet Potato Nutrition Facts and Cooking Tips

In this video we cover all reasons why the answer to the question are sweet potatoes good for you is yes! We chat about nutrition facts for sweet potatoes, weight loss in the context of healthy eating, nutrition for yams (but not regular potatoes), health recipes, vitamins in sweet potatoes and how many calories in a sweet potato. Sweet potato nutrition may not sound amazingly interesting, but the health benefits of sweet potatoes really are amazing! If you are trying to lose weight eating a more healthy diet sweet potato benefits include lots of fiber, vitamins and antioxidants (including a crazy amount of vitamin a)! If you're looking for a healthy recipe, tips on eating whole foods in the context of veganism, dieting, nutrition facts, how to start a plant based diet, how to be vegan, vegan diet tips, or just general health tips you’ll find it all in this video! I explain how I love to integrate healthy fats into my diet using recipes with sweet potatoes and how many calories are in 100 grams of sweet potatoes!

Hi there. This video that you just hit play on is all about how to shop for and prepare sweet potatoes in a sustainable way and we're going to be breaking down all the fun stuff like nutrition, health benefits, all that good stuff. So let's dive in. My name is Sabrina from live, stylish and and the stylish and sustainable podcast. By the end of today's video, you are going to know how to prepare sweet potatoes. I love sweet potatoes are such a great winter vegetable, so more and so sweet. We're going to be talking about nutrition, how to prep, how to prepare and how to source sustainably. Sweet potatoes Its a really fantastic thing to eat seasonal vegetables because there's a higher nutrition content and it's better for you and the planet. So let's learn about sweet potatoes. Okay, the first question I always like to cover in this video is why would someone want to eat sweet potatoes? And I think one defining factor of why someone would eat something are the health benefits of it. So sweet potatoes are packed with antioxidants, they promote a healthy immune system. Help your skin and bones and your hair to be really healthy and they're filled with beta carotene, which is a similar to what you would find in carrots, which is good for healthy vision. Okay. The second thing that I always like to touch on is the numbers, just for those of you that like to get down and dirty with the nutritional numbers, so in hundred grams of sweet potato, which is about, I'm checking my numbers here, a third of a cup of cooked sweet potatoes, that's going to be about 76 calories. That's what I thought. I always write my numbers down to the side so I don't get these things wrong for you and it's going to be about 2.5 grams of fiber. So packed with healthy fiber, not super calorie dense, but it is quite starchy. Okay, and then let's talk about notable vitamins. So the thing that really amazed me when I started sitting down and looking at the vitamin breakdown for a hundred grams of sweet potato is that in a hundred grams of sweet potato, which again is a third of a cup you're going to be looking at, I want to make sure that I'm totally right here, 98% of your vitamin a for your daily intake. That's huge and you're going to be looking at 17% of your vitamins for vitamin C of your daily intake, 70% of your vitamin C daily intake. There we go. So they're actually very quite nutritious. They're packed, packed with tons of antioxidants and that beta carotene that makes it orange. Okay, let's talk about how to pick a good sweet potato and that might seem obvious, but there are some key tricks that I have for you. So actually it's really key when you're picking a sweet potato to, for a small or a medium size one, and I know that means a tiny bit more prep work, but it will mean less starch and more sweetness per ounce of the sweet potato. So it will just be creamier and much sweeter. It's also important to look that there's no crazy discolorations that the skin is nice and firm and taut and that you can't bend or stick your nail really easily into the flesh of the sweet potato. So where do you get these perfectly firm, perfectly colored medium to small sweet potatoes. Well, I always say the first place is your backyard garden. Now something to keep in mind is that sweet potatoes grow best in a warm climate. So here in Washington state, we don't actually grow a lot of sweet potatoes and they require at least four months without any freezes or frost during the growing season to really flourish. So that might mean you can't grow them in your backyard. And that's okay. And it might mean your neighbor can't either. So if you've exhausted your personal resources, it's always great to visit a local farmer's market. There might be a farmer. Even if you live in a cold climate that's able to grow sweet potatoes in a greenhouse, which can be done. If of course, none of those options are available for you, then go to the grocery store, right? That's where a lot of us get our produce. Now the nice thing about sweet potatoes, you know my rule, I always say, if you're eating the flesh, it needs to be organic. Now, if you intend on peeling your sweet potato for whatever recipe you're going to use it for, it's okay if you need to go for the conventional version. I would just say though that if you're not going to peel it, go for the organic, pay the extra 20 cents or a dollar because you'll be ingesting a smaller percentage of pesticides as you won't be eating the skin. So again, if you're going to peel it, you're okay going conventional, of course, if you can afford it. I always say it's best to shop organic, not only for your body, but also for the environment. Okay. How to prep a sweet potato? Well, like I mentioned earlier, you can choose to peel or not peel your sweet potato. It's really a personal preference about whether or not you like to eat the skin of the sweet potato. It's totally fine and nutritious. So there are two main ways that I think of preparing sweet potatoes. So the first way is you can peel or not peel and chop your sweet potato into like one inch kind of QB things. Of course the sweet potato is round so it's not going to be perfect sweet potato by the way. I don't usually, I have like a guest star of these vegetables with me and I had a sweet potato but we ate it so it's not here right now. But what you do is you just chop your sweet potato into cubes, toss it in some olive oil and bake it at three 75 for like half an hour or until tender. The other option to prep your sweet potato is you can just take it and stab it a couple of times with a fork, which is weirdly therapeutic and then wrap it in some tin foil. And the best part is if you don't super over cook it, you can rinse the tinfoil and recycle it, but you wrap it in some tinfoil and stick it at the have in the oven for like four 70 I think it usually is for like 50 to 55 minutes or again until it's nice and tender. Be careful when you're opening that little packet that you put it in because the steam can be quite hot. So those are the two ways you can peel and chop or just stab it and stick it in oven. And then let's talk about what to do with your cooked sweet potato once it's already. So obviously if you're making a whole baked sweet potato, you can top it with your favorite ingredients. That might be butter, that might mean olive oil, it could be salt and pepper with paprika, it could mean something a little sweeter like a drizzled with maple syrup or honey. There's a million different ways that you can go with that. If you're doing the baked chopped sweet potato, which I love to do almost weekly as something that you can just add in bowls throughout the week. It's like I said, really great to have it just as an add in for like a veggie bowl with kale and your grain of choice and whatever homemade sauce you'd like to put on your bowls. Another thing I really love to do is take some of that baked sweet potato with some chickpeas and a little bit of kale and saute it and then serve it with a sunny side up or a fried egg on top. So yummy. Oh my gosh. It's freaking delicious and a very nutritionally packed meal. If you want to learn about how to prep and prepare and store kale for the best bang for your buck, go watch my video about how to source prep and prepare kale. Of course, with all the nutritional breakdowns as well for kale and that video. One of my favorites we potato tips is if you have a bit of a sweet tooth, what you can do is you can throw your baked sweet potato. Preferably you're going to want to use one that's been peeled, chopped and not had any salt or pepper on it and throw that guy in the blender with a little bit of full fat coconut milk, maple syrup and cinnamon, nutmeg, and maybe some pumpkin pie spice and you can just eat it. It's blended. It's so yummy, especially warm in the winter time. If you want something sweet but you don't want anything cold like a smoothie, it's really, really delicious option. Do you eat sweet potatoes a lot? One of my favorite things about these videos is that it gives us all an opportunity to just share our favorite healthy recipes with the different vegetables that we're talking about each week. So if you love sweet potatoes, then you have a recipe you love. Be sure to comment below with your favorite recipes, send a link to that recipe in your comment and just tell us about what your favorite way to cook sweet potatoes is. Again, as I mentioned earlier, if you want to learn more about how to prepare kale so you can make that delicious kind of breakfast, lunch dish with a fried egg, sweet potatoes and chickpeas, go watch my video about kale. Let me know if you liked this video by liking it and be sure. Of course I hit the subscribe button and hit the bell notifications to know when new videos come out every week we talk about healthy and sustainable living here on SNS and it's lots of great free content and tips. If you're looking to live a healthier life. I am actually a certified nutritional health coach, so what I do is I take women that are stressed and exhausted and that are struggling to maintain healthy habits throughout their day. Also as a meditation and yoga instructor and I teach them how to live healthier, more fulfilling, rewarding self care and enriched lives. So if you want to do a free consultation with me, I would love to chat one-on-one with you and you can head to the link below to have a free health consultation with me if you're not quite there yet. And you're like, I'm not sure that I need to speak with a health coach or that I want to talk to Sabrina one on one. I also have a free health map that's a downloadable guide that you can get at the website or at the link below, so just head to the link below for your free downloadable health map. It's a great exercise that prompts a little self reflection and then you create for yourself a couple, five smart goals that will lead you to achieve in your health goals, which is really exciting. Thanks so much for tuning in with me today. Be sure to check out all the other videos on the channel and I will see you next week. Namaste. Day.