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Heart Healthy Recipes, Issue #078 - Heart Healthy Sweet Potatoes
November 27, 2023
Welcome to Heart Healthy Recipes' Newsletter!
This month's Heart Healthy Recipes’ newsletter features savory fall flavors in our sweet potato pecan casserole, along with a tangy sweet potato salad. The potato salad includes a zesty dressing, crunchy veggies, and more. Also, featured in this month's newsletter is a decadent, healthy, sweet potato brownie recipe.
Benefits of Sweet Potatoes:Currently we are sharing the heart health benefits of in-season foods, along with several recipes to help include in a heart-healthy diet. This month the focus is on sweet potatoes and some reasons why sweet potatoes are healthy.
The potassium-rich sweet potatoes help promote heart health by lowering blood pressure, along with supporting even heart beats and keeping the heart in a steady rhythm.
Sweet potatoes help benefit the heart with nutrition - including a healthy amount of vitamin A, vitamin C, and manganese. Sweet potatoes may also help the immune system function better, which is especially important during these upcoming winter months.
In addition, the high-fiber content in sweet potatoes help provide optimum benefits to the digestive tract furthering over-all health and protection to the heart.
Sweet Potato Pecan CasseroleFall flavors of applesauce and sweet potatoes combine in this naturally sweetened, sweet potato casserole. This recipe is also paleo, vegan, gluten-free, and dairy-free.
Recipe Ingredients:3 - 4 medium to large, sweet potatoes
1 cup unsweetened applesauce
3 tablespoons grapeseed oil
2 teaspoons ground cinnamon
1 teaspoon sea salt (optional)
pinch of ground nutmeg
1 cup pecans, chopped
Recipe Instructions:Preheat oven to 450°F.
Gently wash sweet potatoes and place in covered baking dish and bake in preheated oven until soft, approximately 1-1½ hours.
Remove from oven, cut in half and let cool.
Remove skins and set sweet potatoes aside.
Reduce oven to 375°F. Add applesauce and sweet potatoes to a blender or food processor and blend until smooth. Add cinnamon, sea salt (optional), and nutmeg. Blend until combined.
Transfer to a 9” baking dish and sprinkle with pecans.
Bake at 375°F for 25-30 minutes and until top is lightly browned.
Allow to cool for approximately 15 minutes before serving.
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Sweet Potato SaladRefreshing, tangy, potato salad that is also heart healthy and packed with vitamins. The low-fat sweet potatoes combine with spicy flavors, along with a zesty dressing of crunchy vegetables.
Recipe Ingredients:2 large sweet potatoes, peeled and cubed
2 celery stalks, finely chopped
1 red bell pepper, diced
½ red onion, thinly sliced
2 tablespoons fresh parsley, chopped
2 tablespoons fresh chives, chopped
For the dressing:2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon mustard
1 tablespoon honey
1 garlic clove, minced
¼ teaspoon black pepper
Recipe Instructions:Steam the sweet potato cubes until tender but still firm, about 10-15 minutes. Allow to cool.
In a large mixing bowl, combine the sweet potatoes, celery, red bell pepper, red onion, parsley, and chives.
In a separate small bowl, whisk together the olive oil, apple cider vinegar, mustard, honey, garlic, and black pepper.
Pour the dressing over the sweet potato mixture and toss gently until well coated.
Chill the salad in the refrigerator for at least 1 hour to allow the flavors to blend then serve.
Sweet Potato BrowniesNaturally sweetened brownies made of sweet potatoes and flavored with vanilla, applesauce, and more. Fat-free brownies that taste like fudge and are moist with the nutritious sweet potatoes and rich flavors of chocolate.
Recipe Ingredients:2 medium sweet potatoes
½ cup unsweetened applesauce
½ cup cocoa powder
½ cup honey or maple syrup
1 teaspoon vanilla extract
½ cup whole wheat flour
1 teaspoon baking powder
pinch of sea salt (optional)
½ cup dark chocolate chips
Recipe Instructions:Preheat the oven to 350°F (175°C).
Lightly oil a 9 x 9-inch baking pan with neutral grapeseed oil.
Peel and chop the sweet potatoes, then steam them until soft. Mash them until smooth and set aside to cool.
In a large mixing bowl, combine the mashed sweet potatoes, applesauce, cocoa powder, honey (or maple syrup), and vanilla extract. Mix well until smooth.
In a separate bowl, whisk together the whole wheat flour, baking powder, and salt. Gradually add the dry ingredients to the sweet potato mixture, stirring until just combined.
Fold in the dark chocolate chips.
Pour the batter into the prepared baking pan and spread it evenly. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out with a few crumbs attached.
Allow the brownies to cool completely before cutting into squares and serve.
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*Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and HeartHealthyRecipes.com website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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