Mahsa Esmaeili, MHSc., RD
Incorporating healthy and natural foods that grow right in our own backyards is a great way to help support Ontario farmers while enjoying food fresh from the farm in their most nutritious state.
Spotlight: Sweet Potatoes
Origin: tropical vegetables native to Central and South America are also grown in Ontario!
Nutrition: Sweet potatoes are very nutritious and are a good source of vitamin A, potassium, calcium, magnesium, and fiber. They are low in calories and glycemic index which means it is a great food for anyone looking to manage their weight and keep their blood sugars in control. Its healthy dose of antioxidants helps to keep skin, hair and eyes healthy.
Storage: Sweet potatoes should be placed in a cool, dry place (not the refrigerator). Once cooked, they can be refrigerated for up to 4-5 days (covered). Cooked sweet potatoes can also be frozen for up to one year (airtight container).
Bake sweet potatoes after scrubbing the whole potato and piercing it with a fork. You can wrap it in foil and bake at 325°F-350°F, until soft.
Roast sweet potatoes after cutting them into wedges or strips. Drizzle some olive oil or canola oil and bake in the oven at 350°F-375°F.
You can also boil or steam sweet potatoes and use in a stew/soup.
Availability: Year round
How to cut sweet potatoes for a healthy baked alternative to fries!
Enjoy a healthy portion with your next meal.
This handout is not meant to diagnose, cure or treat a medical condition. Please speak to your family physician or a registered dietitian before adding anything to your diet.
Source: Foodland Ontario
Aurora Bariatric Clinic