Foodie Friday

Healthy Recipe of the Week

Warm Spice Sweet Potato Salad

Swap your rich mayonnaise Potato salad for a healthier summertime classic!

Beta carotene and vitamin C rich sweet potatoes improve joint health while ginger and turmeric boast anti-inflammatory benefits and cinnamon helps manage blood sugar.

This salad is a triple win!

Image source: Tuft’s University Health & Nutrition Letter

Ingredients

  • 1/3 cup Red Onion (thinly sliced)
  • 3 tablespoons Almonds (sliced)
  • 2 3/4 cups Sweet Potatoes (peeled and cut into 3/4 chunks)
  • 1/4 cup Fresh Orange Juice
  • 4 teaspoons Lemon Juice
  • 1/2 teaspoon Honey
  • 1/2 teaspoon Garlic (minced)
  • 1/2 teaspoon Cinnamon (ground)
  • 1/2 teaspoon Ginger (ground)
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon Salt (*optional)
  • 1/8 teaspoon Black Pepper
  • 2 tablespoons Extra Virgin Olive Oil
  • 4 cups Baby Spinach (washed and dried)

Directions

Place red onion in a medium bowl and cover with ice water. Let soak for 10 to 15 minutes. Place almonds in a microwave-safe bowl and microwave at High for 1 to 2 minutes or until fragrant and lightly toasted. (Another option is to spread almonds in small baking pan and toast at 350°F in the oven for 10 to 15 minutes.) Let cool. Place sweet potatoes in a large saucepan. Cover with water and bring to a simmer. Reduce heat to medium-low, cover, and cool for 5 to 7 minutes or until tender but still firm. Drain. While the sweet potatoes are cooking, whisk orange juice, lemon juice, honey, garlic, cinnamon, ginger, turmeric, salt and black pepper in a large bowl. Whisk in olive oil. Save three (3) tablespoons of this dressing for the spinach. Add hot sweet potatoes to the dressing in a bowl. Drain red onions and add to sweet potatoes. Toss spinach gently with a rubber spatula to mix. Toss spinach with the saved three (3) tablespoons dressing in a large bowl. Add spinach to four (4) plates. Top with sweet potato salad and sprinkle with toasted almonds. Serve warm.

Yield: 4 servings (3/4 cup sweet potato salad and 1 cup spinach salad)

Nutritional Information

Per Serving Calories: 210; Total Fat: 9 grams; Saturated Fat: 1 gram; Cholesterol: 0 milligrams; Sodium: 220 milligrams; Carbohydrates: 33 grams; Fiber: 5 grams; Sugars: 8 grams; Protein: 3 grams; Vitamin A: 350% DV; Vitamin C: 45% DV

*DV = Daily Value

 

 

 

 

Reference

Tufts University. (2020, February 13). Warm spiced sweet potato salad. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/warm-spiced-sweet-potato-salad?MailingID=91&st=email&sc=WU20200811-ChangeYourDietChangeYourLife&utm_source=ActiveCampaign&utm_medium=email&utm_content=Could+Magnesium+Help+Prevent+Migraines%3F&utm_campaign=WU20200811-ChangeYourDietChangeYourLife

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Active Aging, Healthy Food Recipes, Inspiration, Workplace Wellness and tagged , , , , , , , , , , , , , . Bookmark the permalink.

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