# Lunch Today: Crunchy Sweet Potato Salad

**By Paula Gallagher** · 2021-01-12

![sweet potato](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/sweet-potatoes-300x200.jpg)

Perfect for cozy winter recipes, the sweet potato is a versatile root vegetable that can go into everything from soups to salads, and even desserts. Plus, it is delicious all on its own. This nutritional powerhouse is chock-full of nutrients like vitamin A, magnesium and fiber.

Sweet potatoes are an extremely important source of vitamin A because they contain high levels of beta-carotene, which can help [prevent](https://pubmed.ncbi.nlm.nih.gov/15883432/) deficiencies. Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing [two molecules of vitamin A](https://iovs.arvojournals.org/article.aspx?articleid=2181967). Vitamin A is essential in helping the body fight off infections and remain resistant to any further infections.

The sweet potato is a high-fiber food, which has been shown to lower blood sugar levels of individuals suffering from [type I diabetes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/). Ten to fifteen percent of the fiber in a sweet potato consists of soluble fibers such as pectin, which are effective in [reducing food consumption and spikes in blood sugar.](https://pubmed.ncbi.nlm.nih.gov/25602757/)

Sweet potatoes are also an important source of magnesium, which has been [shown](https://pubmed.ncbi.nlm.nih.gov/17502538/) to help minimize the risk of individuals developing type II diabetes. Sweet potatoes have a moderately [low glycemic index](https://blog.myvillagegreen.com/5-tips-for-balancing-blood-sugar/) that can also help aid in the regulation of blood glucose levels.

This salad is easy to make and is full of flavor. Because the sweet potatoes are baked, the [glycemic index](https://www.diabetesselfmanagement.com/blog/glycemic-index-confusion/#:~:text=A%20boiled%20sweet%20potato%20has,the%20sweet%20potato%20into%20candy.) is higher. If you want a lower glycemic index, boil the potatoes instead. I prefer the sweetness that baking provides. To make it vegan or dairy-free, just substitute the relevant ingredients for ones that suit your diet.

## Crunchy Sweet Potato Salad

-   4 cups baked sweet potatoes, cooled and cubed
-   1 tart apple, diced
-   2 Tbsp green onion, chopped
-   1/2 cup raisins or dried cranberries
-   1/4 cup nuts, chopped, toasted (I like pistachios or walnuts)
-   3 Tbsp mayonnaise
-   3/4 cup plain low-fat yogurt
-   1/4 cup apple juice
-   1/2 tsp salt
-   1/4 tsp black pepper
-   1 heaping Tbsp curry powder

In small bowl, combine the sweet potatoes, apple, onion, raisins and nuts. In a measuring cup, mix together mayonnaise, yogurt, juice and spices. Add this to sweet potato mixture and stir until well combined. Serve over your choice of greens.

_Photo from [here](https://pixabay.com/photos/sweet-potatoes-bat%C3%A1ta-exfoliate-3937451/), with thanks._

**Tags:** Category_Healthy Recipes, fiber, sweet potatoes

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> Source: [Village Green Apothecary](https://myvillagegreen.com/blogs/post/lunch-today-crunchy-sweet-potato-salad)