Health Highlight: Sweet Potatoes
Sweet potatoes are an excellent alternative to starchy white potatoes. Sweet potatoes are actually higher in fiber and lower in calories as well as much more flavorful. Most importantly, they contain a high source of beta carotene and vitamin C, both of these nutrients have anti-inflammatory properties which help reduce symptoms of arthritis, unlike the white potatoes which can actually aggravate arthritic symptoms.
Recent studies also show sweet potatoes can regulate blood sugar levels making them great for diabetics. When buying and shopping for sweet potatoes, you’ll want to avoid the ones in the refrigerated section as the moisture can cause them to sprout so do no place them in the refrigerator right away, simply keep them in a cool dark area.
Preparing sweet potatoes is very easy, you can chop them up into cubes, steam them, or mash them up and add toppings such as butter, chopped nuts, shredded coconut or even cinnamon. So give your taste buds a treat while incorporating a healthy alternative to standard potatoes and pick up some sweet potatoes and enjoy!
1 lb fresh apricots
1 tbsp honey, or to taste
1 1/4 cups water
2 ripe passion fruit, about 2 oz each or 2 whole star anise and 5 bruised cardamom pods
4 red currants, to decorate
2 raspberries, to decorate (optional)
2 strawberries, halved, to decorate (optional)
2 seedless grapes, halved, to decorate (optional)
1) Set the freezer to rapid freeze at least 2 hours before making the granita. Cut the apricots in half, discard the pits, and set aside.
2) Pour the honey into a pan and add the water. Scoop out the seeds and juice from the passion fruit and add these, or the spices, to the pan. Bring to a boil then reduce the heat to a simmer and cook gently for 5 minute.
3) Add the halved apricots to the pan, cover with a lid, and simmer for 10 – 12 minutes or until tender. Remove from the heat and cool.
4) Drain the apricots (discard the spices if used), reserve the juice, then transfer the apricots to a food processor and process for 1 to 2 minutes to form a purée, slowly adding a little of the juice to slacken, if necessary.
5) Pour the purée into a freezerproof container and place in the freezer for 2 to 2 1/2 hours, or until semi-frozen. Stir at least twice during the freezing time to break up the ice particles forming around the edges.
6) Once semi-frozen, serve spoonfuls in tall dessert glasses decorated with red currants, berries and grapes, if using. Return the freezer to its original setting afterward.
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Roasted Heirloom Squash with Sea Salt and Honey
Serving size: 8 (4 or 5 slices each)
Prep: 30 minutes
Roast: 30 minutes
4 to 5 pounds winter squash (use at least 2 varieties,
such as acorn, butternut, kabocha, or kuri), seeded
(but not peeled) and cut into 1-inch-thick slices or wedges
3 tablespoons olive oil
2 tablespoons honey (for first drizzle)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
2 to 3 tablespoons snipped fresh herbs, such as sage,
rosemary, thyme, oregano, and / or marjoram
1/8 teaspoon sea salt
1 teaspoon honey (for second drizzle)
1. Preheat oven to 375°F. Line two large shallow backing
pans with foil; set aside. Place squash in a very large bowl;
drizzle with oil and 2 tablespoons of honey. Using fingertips,
rub oil and honey into squash pieces to coat. Sprinkle with
1/4 teaspoon sea salt and 1/4 teaspoon black pepper.
Arrange squash in single layer in prepared pans.
2. Roast squash 30 to 45 minutes or until tender, turning pieces
once or twice during roasting. Transfer squash to a serving platter.
Sprinkle with herbs and the 1/8 teaspoon sea salt. Drizzle with
1 teaspoon honey. Serve warm.
Nutrition Facts (Per serving):
Total fat: 5g