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Not only are sweet potatoes delicious, they are highly nutritious. Sweet potatoes contain high levels of Vitamin C, calcium, folate and potassium. They are also high in anti-oxidants, including beta carotene which the body can convert into Vitamin A. It is easier for the body to absorb the nutrition in sweet potatoes and convert beta carotene into Vitamin A when fat is present. Cook your sweet potatoes with olive oil, coconut oil, butter, ghee or another type of animal fat!
In Traditional Chinese Medicine, sweet potatoes and other sweet or bland tasting colorful roots like beets and carrots are considered to be blood building. They deeply nourish the system, including the blood and support vitality, immunity and mood. These are excellent food choices for people with anemia and other blood conditions or for those who have low energy or immunity.
While sweet potatoes are deliciously sugary and sweet, they have a low glycemic index and do not spike blood sugar levels the same way simple, refined sugars and carbohydrates do. Sweet potatoes are often okay for folks with hypoglycemia and other blood sugar imbalances, but may be more difficult for those with diabetes.
Yams and sweet potatoes, while from a different botanical family, have similar health benefits.
Sweet Potato Hash
3 cups sweet potato, cut into ½ inch cubes – about 2 large or 3 small sweet potatoes
1 large onion chopped – about 1 cup
2 large garlic cloves chopped – about 2 Tbs.
2 jalapeno peppers chopped into small pieces
1 Tbs. finely chopped fresh rosemary (you can used dried if you do not have fresh)
2 Tbs. bacon grease or ghee
salt and pepper
Heat bacon grease or ghee in a large cast iron skillet or fry pan. Once hot, add onion and sweet potato and reduce to low. Allow to cook, stirring often, until the edges of the sweet potato begin to cook, turning a darker shade of orange. Add jalapeno, garlic, rosemary and a sprinkle of salt and pepper. Continue to cook on low, stirring often until sweet potatoes are cooked through, about 30 minutes. Add more salt and pepper at the end if desired. Serve hot!
This hash is wonderful for breakfast with eggs, it is also makes a great side dish for dinner!
Note: If you do not like spicy food, remove the seeds from the jalapeno pepper before chopping. Remember the spicy sensation will travel on your fingers and will irritate your eyes and other mucus membranes with contact.