your food EVERYDAY DELICIOUS
SWAP, DON’T STOP: White Potatoes & Butter
Preheat the oven and prepare to
be delighted. By Chelsea Larsson
When the temperatures drop and the days grow short, nothing quite satisfies like comfort food. And what’s more comforting than warm, fluffy potatoes? But that doesn’t mean you have to throw out your good intentions to eat right in order to satisfy your taste buds. Here are two ways to get the comfort—and the nutrition too.
The Swap
IF YOU LOVE: White Potatoes (1 large white potato = 278 calories) HERE’S YOUR SWAP: Sweet Potatoes (1 large sweet potato = 162 calories)
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Sweet ‘potatoes’ aren’t potatoes! This vegetable is part of the Morning Glory family and is a root vegetable. That means you’re eating the root of the plant. Potatoes are tubers.
Give your potato dishes a power-boost by swapping out white potatoes with lower-calorie and nutrient-rich sweet potatoes. This bold swap adds a lot more than color to your plate; sweet potatoes are loaded with vitamin C, fiber, calcium and iron. Compare the sweet potato’s 162 calories to 278 calories in a regular potato—those extra calories are a 30-minute workout on the treadmill! Plus, sweet potatoes have half the carbs of white potatoes. A sweet potato has 37.3 grams of carbs while a white potato houses a whopping 63.2 grams, the same amount of carbs in two slices of pizza! Don’t waste a thing when it comes to these ‘nutritional powerhouses,’
the skin of the sweet potato houses potassium, vitamin A and cholesterol- lowering fiber. Just be sure to scrub them before eating or, better yet, look for organic varieties for less pesticide residue.
It’s a winner! The Center for Science in Public Interest deemed sweet potatoes one of the most nutritious vegetables to eat.
BODY BONUS: Color your way to health! All varieties of sweet potatoes contain anti- oxidants, but some have more than others. A North Carolina State University study revealed a direct link between sweet potato color and antioxidant levels, and found that the darker the hue the more cancer-fighting nutrients in the potato. In fact, the purple sweet potato has the same amount of antioxidants as grapefruit, oranges and broccoli. Don’t worry if you can’t find a purple sweet potato; the common orange-hued variety is the next best buy. Orange is second highest in antioxidants and the highest in B-carotenes!
58 HEALTHYADVICE.COM
Store raw sweet potatoes in a dry, dark place for up to a month.
Sweet potatoes are chock full of skin-beautifying vitamin A. Eat sweet potatoes as part of your beauty routine.
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Try It This Way: Slim down a favorite comfort food: sweet potato fries! Cut the sweet potatoes into strips, toss with olive oil and bake at 400° F. Cooked sweet pota- toes stay good in the freezer for up to a year; just squeeze lemon juice on them first to prevent discoloration. Sweet potatoes pair well with almost anything. Spice them up with a Chipotle pepper puree, sweeten them with honey, or drizzle with lemon juice and olive oil.
PHOTOGRAPHS BY MAREN CARUSO
STYLIST: CHRISTINE WOLHEIM
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