Recipe of the Week: 7-Minute Sweet Potatoes Featured

Authors: The World's Healthiest Foods

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7-Minute Sweet Potatoes

Add this easy-to-prepare, great tasting recipe to your Healthiest Way of Eating, and you will also be provided with 681% of the Daily Value for health-promoting vitamin A!

7-Minute Sweet Potatoes Prep and Cook Time:7 minutes

Ingredients:

  • 1 lb sweet potatoes, diced (if organic, do not peel)
  • 2 cloves chopped or press garlic
  • Sea salt and pepper to taste
  • 3 TBS extra virgin olive oil
  • 2 TBS ground pumpkin seeds
  • 2 TB fresh chopped rosemary
  • Optional:
  • 1/2 onion slice (cook with the sweet potatoes)
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves

Directions:

  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
  3. Cut potatoes in half and cut into 1/2" slices. You do not neet to peel if they are organic.
  4. Steam sweet potaotes for no more than 7 minutes.
  5. Transfer to a bowl. For more flavor, toss sweet potatoes with the remaining ingredients and any of the optional ingredients you desire while they are still hot.
Serves 2

Nutritional Profile

Nutrients in
7-Minute Healthy Steamed Sweet Potatoes
1.00 serving (200.00 grams)

Nutrient%Daily Value

vitamin A681.2%

vitamin C60.1%

manganese48.5%

vitamin B627.5%

potassium25.8%

fiber25.4%

Calories (304)16%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 7-Minute Sweet Potatoes is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
7-Minute Healthy Steamed Sweet Potatoes
1.00 serving
200.00 grams
304.27 calories
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 34061.29 IU 681.2 40.3 excellent
vitamin C 36.08 mg 60.1 3.6 very good
manganese 0.97 mg 48.5 2.9 good
vitamin B6 0.55 mg 27.5 1.6 good
potassium 903.11 mg 25.8 1.5 good
fiber 6.35 g 25.4 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 7-Minute Sweet Potatoes

Source / Full Story

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