Sweet-potatoes
Sweet-potatoes can improve memory
Packed with Antioxidants Healing Power... Can Help With: Preserve memory Control diabetes Reduce the risk of heart disease and cancer Have you ever wondered how Scarlett O’Hara maintained her 19-inch waist? One secret may have been sweet-potatoes. Before Scarlett went to a barbecue, her nanny dished up this super vegetable to keep her from filling up on fattening party fare. We can almost hear Scarlett’s gentle protest, ~ ”Why, I can’t eat a thing!” ~ as she pushed away temptation, filled up as she was by those sweetly nutritious, oddly shaped little root-vegetables. Sweet potatoes or yams are more than just a filling food, of course. A member of the morning glory family (except in name, they're not related to white potatoes), they contain, a full trio of well-known antioxidants beta-carotene and vitamins-C and E. This means that they can play a role in preventing cancer and heart disease. And because yams are rich in complex carbohydrates and low in calories, there are 117 calories in a 4-ounce serving, experts recommend them for controlling weight and weight-related conditions like diabetes, A Package of Protection Experts often recommend sweet-potatoes for their high amounts of beta—carotene. A 4—ounce serving will provide more than 11 milligrams of beta-carotene. They're an easy way to get the heart-health and cancer-fighting benefits into your diet. As do vitamins-C, E and other antioxidants, beta-carotene helps protect the body from harmful oxygen molecules known as free radicals. Eating this super vegetable and other foods rich in beta-carotene helps neutralize these molecules before they damage various parts of the body, such as the blood vessels or certain parts of the eye. In a study of almost 1,900 men, researchers found that men who had the most carotenoids in their blood, not just beta-carotene, but also such things as lutein and zeaxanthin, had 72 percent fewer heart attacks than those with the lowest levels. Even smokers, who need all the protection they can get, showed the benefits: Those who got the most of these protective compounds had 25 percent fewer heart attacks than those who got the least. Sweet-potatoes are also a rich source of vitamin-C, with a 4-ounce serving providing 28 milligrams, nearly half the Daily Value (DV). In addition, the same-size serving provides 6 international units of vitamin-E, 20 percent of the DV. That’s a very difficult nutrient to get from natural sources. 
In the KitchenBecause they're cured (meaning that they're kept in high humidity and temperatures for about a week and a half) by growers before they are shipped to market, sweet-potatoes are excellent keepers and will stay fresh for about a month after you bring them home from the store. It’s important however, to store them carefully to prevent them from going bad. Keep them cool. Yams should be stored in cellars, pantries, or basements, where temperatures stay around 45 to 55F. (Don’t put them in the refrigerator, since this shortens their shelf life.) When sweet-potatoes are stored at room temperature, they’ll keep for about a week. Store them dry. Yams will spoil once they get wet. That’s why it’s best to store them dry, then wash them only when you’re ready to start cooking. Treat them gently. Yams spoil quickly when they get cut or bruised, so don’t buy them if they look damaged. At home, treating them gently will help ensure their longevity. Controlling Blood Sugar Since sweet-potatoes (yams) are a good source of fiber, they’re a very healthful food for people with diabetes. The fiber indirectly helps lower blood sugar levels by slowing the rate at which food is converted into glucose and absorbed into the bloodstream. And because sweet-potatoes are high in complex carbohydrates, they can help people control their weight, which also helps keep diabetes under control. The connection between weight and blood sugar levels is not a casual one. About 85 percent of people with Type II (non-insulin-dependent) diabetes are overweight, statistics show. Since this yams are so satisfying, you’re less likely to reach for other, fattier foods. The resulting weight loss can cause a dramatic improvement. In fact, even losing 5 or 10 pounds will help some people maintain normal blood sugar levels. Good for the Mind In addition to fiber and antioxidant vitamins, sweet-potatoes also contain the B vitamins folate and B. These are the vitamins that may give the brain a boost in performing some of its functions, which can diminish as we age. In a study at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, researchers looked at the levels of folate and vitamins-B6 and B12 in the blood of 70 men ages 54 to 81. Men with low levels of folate and B12 had higher levels of an amino acid called homocysteine. High levels of homocysteine were linked to poorer performances on spatial tests such as copying a cube or a circle or identifying patterns. Getting the Most Shop for color. When buying yams, always choose those with the most intense, lush orange color. The richer the color, the greater the jolt of beta-carotene. Have a little fat. While some vitamins dissolve in water, beta-carotene requires the presence of fat to get through the intestinal wall. In most cases you’ll get the necessary amount of fat, usually 5 to 7 grams, in other foods you’ll be having with your meal. Sweet Potato Hash
Taking basic hashbrowns to another level.
Yield ~ 4 servings (serving size: about 1 cup) Ingredients; 1 1/2 pounds sweet potatoes, peeled and diced 1/3 c. water 1 1/2 tsp. olive oil 2 (1-ounce) links turkey breakfast sausage 1 1/4 c. chopped onion 3/4 tsp. sea salt, divided 1 1/2 Tbs. maple syrup 1 Tbs. water 1/4 tsp. fresh ground black pepper 1/8 tsp. ground nutmeg Preparation; Place sweet potatoes and 1/3 cup water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until yams are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 teaspoon sea salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 tablespoon water, pepper, and nutmeg. Cook until liquid is absorbed and yams begin to brown (about 5 minutes). Nutritional Information Calories:200 (16% from fat) Fat:3.6g (sat 0.8g,mono 1.8g,poly 0.7g) Protein:5.2g Carbohydrate:37.8g Fiber:4.5g Cholesterol:11mg Iron:1.2mg Sodium:571mg Calcium:43mg 
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