Lunch Today: Crunchy Sweet Potato Salad

Posted on by Paula Gallagher

sweet potatoPerfect 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 deficiencies. Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of vitamin A. 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. 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.

Sweet potatoes are also an important source of magnesium, which has been shown to help minimize the risk of individuals developing type II diabetes. Sweet potatoes have a moderately low glycemic index 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 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, with thanks.