Cinnamon dusted air fried sweet potatoes
Sweet potatoes are one of my favorite root vegetables. Despite their name, sweet potatoes have a slightly lower glycemic index than white potatoes, which means they don't raise your blood sugar as quickly after eating.
Eating the skin of potatoes increases fiber consumption- just be sure to scrub the skin well to remove any dirt or pesticides. In addition to fiber, that beautiful bright orange hue of sweet potatoes is compliments of beta-carotene.
Beta-carotene gets converted to vitamin A in the body and is found in other brightly colored fruits and vegetables including carrots, cantaloupe, acorn and butternut squash, apricots, peaches, nectarines, and mangoes.
Vitamin A is needed for healthy skin and immunity and is best to get in your diet VS supplements. Long-term beta-carotene intake (> 18 years) from food, has been linked with improved cognition in older adults in one study of over 4,000 men.
In addition, foods high in beta-carotene are protective against lung cancer and reduce the risk of macular degeneration- a disease of the eye that impacts vision. Beta-carotene is more bio-available when cooked VS raw.
So, when you eat cooked carrots, your body absorbs more beta-carotene. Fruits and vegetables high in beta-carotene have also been linked with cancer reduction due to their high antioxidant content, which helps fight free radicals that damage cells and DNA in your body.
Produce intake (in addition to not smoking, limiting alcohol, maintaining a healthy weight, and getting regular exercise) is one of your best defenses in preventing cancer. Include more in your diet whenever you can (especially vegetables, which are lower in calories).
Sweet (and white) potatoes also provide potassium- an essential mineral that aids in blood pressure reduction. Potassium has recently been added to the food label because of its role in blood pressure. You can also find potassium in green leafy vegetables such as kale, Brussels sprouts, spinach, mustard and collard greens and broccoli.
I eat something green and leafy at least once a day, but typically more.Below is the recipe for this simple side dish:
Ingredients:
2 large sweet potatoes, cleaned and cut into 1/2" discs, then cut in half
Non-stick cooking spray
1/2 tsp. cinnamon
1/2 tsp. cumin
1/2 tsp. seasoned salt
Directions:
Preheat your air fryer to 400 degrees.
Place the cut sweet potatoes in a bowl and lightly spray them with nonstick spray. Add the cinnamon, cumin, and seasoned salt and toss the sweet potatoes to coat them.
Place the seasoned sweet potatoes in the air fryer then “fry” them for 15 minutes. Check the potatoes and continue to air fry them for 10 to 15 minutes or until they’re starting to soften.
Allow to cool before serving.
Makes 4 servings (roughly 1/2 cup each).