Spicy maple sweet potato mash with greensPosted: January 15, 2012
Holy moley! What a way to start a Sunday morning. This meal is certainly going to make for a productive day!
Sweet potatoes are incredible nutritious, especially when compared to a regular potato. More color usually means more phytonutrients, and in this case, that’s totally true. Particularly, sweet potatoes are PACKED with Vitamin A – about 430% of our Daily Value in just 1 cup. Vitamin A acts as an antioxidant, which means it’s going to help boost your immune system and help prevent disease (allowing your body to work as it should.) I find it so interesting that certain foods are in season when their nutritional benefits will help us the most. Sweet potatoes, being in season during the winter, are there to help us from getting sick! And the maple syrup used in this recipe is full of minerals, like zinc and manganese, which also help boost antioxidant levels, leading (again) to a healthier heart and stronger immune system. But make sure to use 100% pure maple syrup with no sugars or other flavors added to get the best nutritional punch.
But sweet potatoes don’t just have to be for Thanksgiving or for dinner…. How about for breakfast?! With a little sweet and spice?? (And of course some leafy greens for added nutrition, color, and scrumptiousness!)
- 1 large sweet potato
- 1 yellow onion, chopped
- 1-2 Tbsp minced garlic
- 2 cups frozen leafy greens (your choice, fresh would of course work too)
- 1 tsp dried parsley
- 1 tsp dried oregano
- Crushed red pepper to taste
- 1/4 cup pure maple syrup
1. Bake sweet potato at 400 degrees for 15 minutes to soften. (Can also steam if you prefer, I like to just throw it in the oven and walk away.) Cut into bite size pieces – don’t burn yo’self!
2. Caramelize onions in a hot pan. No need for oil! (See steam fry method in an earlier post.)
3. Add garlic, stir well. Make sure to keep onions and garlic moving so there is no burning.
4. Add diced sweet potato, greens, spices. Stir well. Frozen greens will sweat, allowing for moisture to steam the potatoes to fully tender.
5. When potatoes are tender, drizzle in maple syrup.
6. Using a potato masher, go to town until you get to desired texture.
(Skip the maple syrup and add corn and black beans for a delicious burrito filling!)