Aunty’s Chick Pea & Sweet Potato Dinner

Everyone wants to be healthy. Especially now that we are social distancing and may be visiting the refrigerator and the couch way too many times.

My Aunt sent this picture of her dinner a few nights ago. In an effort to maintain middle-aged weight and be healthy, this is “food for our soul”. This prompted this post about sweet potatoes.

Sweet Potato:

Sweet potatoes scientifically known as Ipomoea batatas are healthier forms of carbohydrates that most others. It has a medium glycemic index of 63, according to HSPH.

The glycemic index (GI) refers to how quickly a certain food raises a person’s blood sugar after consumption.

White potatoes are a high-GI food, with a GI of 78. Previous research has implicated the consumption between a high-GI diet and type 2 diabetes.

Sweet potatoes are part of the family of root vegetables and are “delicious and nutritious.”

They are so tasty, contain zero fats and cholesterol, packed with vitamins and nutrients, and are delicious!

Did you know that despite being a “potato”, sweet potatoes are not closely related to white potatoes?

They are edible roots, while white potatoes are eligible tubers.

The difference between Tubers & Roots:

Root vegetables are underground parts of plants that act as storage organs and are enlarged to store carbohydrates that will be accessed for energy.

Tubers are the enlarged structures in some plants and are used as storage of nutrients. They contain no nodes, internodes or reduced leaves.

For e.g. carrot is a root and sweet potato is a root tuber.

White potatoes are part of the nightshade family, which includes tomatoes, eggplant, and hot peppers, according to the University of Wisconsin.

Sweet potatoes, are part of the morning glory family of flowering plants and are not closely related to white potatoes.

Sweet potatoes are considered root vegetables, this means that we eat the root of the plant, while white potatoes are considered tubers, according to the Harvard T.H. Chan School of Public Health.

They are also one of the top sources of beta-carotene, which is a precursor to vitamin A. Great for preserving our excellent eyesight.

Everyone wants to be healthy. Especially now that we are social distancing and maybe visiting the refrigerator and the couch way too many times.

My Aunt sent this picture of her dinner a few nights ago. In an effort to maintain middle-aged weight and be healthy, this is “food for our soul”. This prompted this post about sweet potatoes.

Sweet Potato:

Sweet potatoes  scientifically known as Ipomoea batatas are healthier forms of carbohydrates that most others. It has a medium glycemic index, according to HSPH, of 63.

The glycemic index (GI) refers to how quickly a certain food raises a person’s blood sugar after consumption.

White potatoes are a high-GI food, with a GI of 78. Previous research has implicated the consumption between a high-GI diet and type 2 diabetes.

Sweet potatoes are part of the family of root vegetables and are “delicious and nutritious.”

They are so tasty, contain zero fats and cholesterol, packed with vitamins and nutrients, and are delicious!

Did you know that despite being a “potato”, sweet potatoes are not closely related to white potatoes?

They are edible roots, while white potatoes are eligible tubers.

The difference between Tubers & Roots:

Root vegetables are underground parts of plants that act as storage organs and are enlarged to store carbohydrates that will be accessed for energy.

Tubers are the enlarged structures in some plants and are used as storage of nutrients. They contain no nodes, internodes, or reduced leaves.

For e.g. carrot is a root and sweet potato is a root tuber.

White potatoes are part of the nightshade family, which includes tomatoes, eggplant, and hot peppers, according to the University of Wisconsin.

Sweet potatoes, are part of the morning glory family of flowering plants and are not closely related to white potatoes.

Sweet potatoes are considered root vegetables, this means that we eat the root of the plant, while white potatoes are considered tubers, according to the Harvard T.H. Chan School of Public Health.

They are also one of the top sources of beta-carotene, which is a precursor to vitamin A. Great for preserving our excellent eyesight.

Happy DIY Home offers a great post on how to grow sweet potatoes if you wish to try tour hang at gardening. 

Nutritional values of sweet potatoes:

Saturated fat 0 g	0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg	0%
Sodium 73 mg	3%
Potassium 448 mg	12%
Total Carbohydrate 27 g	9%
Dietary fiber 4 g	16%
Sugar 6 g
Protein 2.1 g	4%

Vitamin A	377%	Vitamin C	5%
Calcium	4%	Iron	4%
Vitamin D	0%	Vitamin B-6	15%
Cobalamin	0%	Magnesium

The table above copied from livescience.com

Interesting facts:

• In addition to the root, sweet potato leaves and shoots are also edible and commonly eaten in some countries.
• Boiling sweet potatoes retains more of their beta-carotene making the nutrients more available for our use.
• As much as 92% of the nutrients are retained by limiting the cooking time, such as boiling in a pot with a tightly covered lid for 20 minutes.
• Cooking potatoes with the skin on further helps to minimize the loss of nutrients including beta-carotene and vitamin C.
• Their interesting bright colors are from “Phyto” chemicals. These phytochemicals are currently being studied for their potential role in human health.

Aunty’s menu:

• Sweet potato boiled with a dash of salt.
• Chickpeas, drained and tossed with 1 tbsp oil, curry, cumin, salt, and pepper to taste.
• Grape tomatoes, cucumber, and turkey bacon lettuce wrapped.
• Drink of your choice.

1 Corinthians 10:31

So whether you eat or drink or whatever you do, do it all for the glory of God.

Enjoy!

Blessings.

References:

• https://www.livescience.com/36855-good-carbs-bad-carbs-what-you-need-to-know.html
• https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
• http://bioweb.uwlax.edu/bio203/2011/keesler_cole/classification.htm
• https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
• https://www.gardenguides.com/garden-planner
• https://www.mayoclinic.org/diseases-conditions/kidney-stones/symptoms-causes/syc-20355755
• https://happydiyhome.com/how-to-grow-sweet-potatoes/

Interesting facts:

• In addition to the root, sweet potato leaves and shoots are also edible and commonly eaten in some countries.
• Boiling sweet potatoes retains more of their beta-carotene making the nutrients more available for our use.
• As much as 92% of the nutrients are retained by limiting the cooking time, such as boiling in a pot with a tightly covered lid for 20 minutes.
• Cooking potatoes with the skin on further helps to minimize the loss of nutrients including beta-carotene and vitamin C.
• Their interesting bright colors are from “Phyto” chemicals. These phytochemicals are currently being studied for their potential role in human health.

Aunty’s menu:

• Sweet potato boiled with a dash of salt.
• Chickpeas, drained and tossed with 1 tbsp oil, curry, cumin, salt, and pepper to taste.
• Grape tomatoes, cucumber, and turkey bacon lettuce wrapped.
• Drink of your choice.

1 Corinthians 10:31

So whether you eat or drink or whatever you do, do it all for the glory of God.

Enjoy!

Blessings.

References:

• https://www.livescience.com/36855-good-carbs-bad-carbs-what-you-need-to-know.html
• https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
• http://bioweb.uwlax.edu/bio203/2011/keesler_cole/classification.htm
• https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
• https://www.gardenguides.com/garden-planner
• https://www.mayoclinic.org/diseases-conditions/kidney-stones/symptoms-causes/syc
• 20355755/https://happydiyhome.com/how-to-grow-sweet-potatoes/