Ingredients:
- 1 baked sweet potato, still warm, cut in half lengthwise
- BBQ sauce
- Thinly sliced red onions
- Thinly sliced jalapeños (optional)
- Shredded rotisserie chicken
- Fresh mozzarella cheese
- Fresh cilantro, for garnish
- Olive oil
- Sea salt
You can find the main ingredients for this recipe at Orchard Food
Instructions:
- Preheat the Oven: Preheat your oven to 230°C (450°F).
- Prepare the Sweet Potatoes: On a parchment-lined baking sheet, place both halves of the sweet potato with the skin side down. Lightly drizzle with olive oil and cover with another piece of parchment paper.
- Smash the Sweet Potatoes: Using a frying pan, gently smash each potato half into thick oval shapes. Carefully peel off the top parchment paper, then drizzle more olive oil over the smashed sweet potatoes and sprinkle with sea salt.
- Bake the Sweet Potatoes: Place the baking sheet in the preheated oven and bake for 10 to 15 minutes, or until the tops of the sweet potatoes begin to brown.
- Add Toppings: Remove the sweet potatoes from the oven and generously top each round with BBQ sauce, sliced red onions, jalapeños (if using), shredded chicken, and fresh mozzarella cheese.
- Melt the Cheese: Return the sweet potato pizzas to the oven and bake for an additional 10 to 15 minutes, or until the cheese is melted and bubbly.
- Serve: Allow the pizzas to rest for a few minutes before transferring them to a plate using a spatula. Garnish with a sprinkle of fresh cilantro and serve warm.
Enjoy your delicious Smashed Sweet Potato Pizza!
What sweet potatoes bring to your diet
Sweet potatoes are a nutritional powerhouse that offers a wide array of benefits to enhance your diet. Rich in essential vitamins and minerals, they are particularly high in vitamin A, which is vital for maintaining healthy vision, skin, and immune function. One medium-sized sweet potato provides more than 400% of the daily recommended intake of vitamin A, primarily in the form of beta-carotene, a powerful antioxidant that helps combat oxidative stress in the body.
In addition to vitamin A, sweet potatoes are an excellent source of dietary fiber, which promotes digestive health and helps regulate blood sugar levels. The fiber content can aid in maintaining a healthy weight by promoting a feeling of fullness and reducing overall calorie intake. Sweet potatoes also contain significant amounts of vitamin C, potassium, and manganese, all of which contribute to various bodily functions, including muscle contraction, nerve function, and bone health.
Another remarkable aspect of sweet potatoes is their low glycemic index compared to other carbohydrate sources. This means they release glucose into the bloodstream more slowly, making them a suitable option for individuals managing diabetes or looking to maintain stable energy levels throughout the day. Their natural sweetness also makes them a delicious alternative to less nutritious starchy foods.
Furthermore, sweet potatoes are versatile and easy to incorporate into various meals. They can be baked, mashed, roasted, or even blended into smoothies, allowing for endless culinary creativity while reaping their nutritional benefits. Overall, adding sweet potatoes to your diet not only enhances flavor and variety but also provides essential nutrients that support overall health and well-being.
Health benefits of sweet potatoes
Sweet potatoes offer a myriad of health benefits that contribute to overall well-being and can play a significant role in a balanced diet. One of the most notable advantages is their high antioxidant content, particularly beta-carotene, which helps neutralize free radicals in the body. This action can reduce oxidative stress and lower the risk of chronic diseases, including heart disease and certain types of cancer. The vibrant orange color of sweet potatoes is a clear indicator of their rich antioxidant properties, making them a valuable addition to any meal.
The dietary fiber found in sweet potatoes is another key benefit, promoting digestive health and regularity. Fiber aids in maintaining a healthy gut microbiome, which is essential for nutrient absorption and immune function. Additionally, a high-fiber diet can help manage weight by promoting feelings of fullness and reducing unhealthy snacking. This is particularly beneficial for those looking to maintain or lose weight, as sweet potatoes provide satisfying energy without excessive calories.
Sweet potatoes also support heart health due to their potassium content. Potassium is crucial for maintaining healthy blood pressure levels by helping to balance sodium levels in the body. Consuming foods rich in potassium can reduce the risk of hypertension and stroke. Furthermore, the anti-inflammatory properties of sweet potatoes can help alleviate symptoms associated with inflammatory conditions, such as arthritis.
For individuals managing blood sugar levels, sweet potatoes are an excellent choice due to their low glycemic index. This means they cause a slower rise in blood sugar compared to other carbohydrate sources, making them suitable for those with diabetes or insulin sensitivity. Their natural sweetness satisfies cravings for sugary foods while providing essential nutrients without the negative effects on blood sugar.
Creative ways to enjoy sweet potatoes
Sweet potatoes are incredibly versatile and can be enjoyed in a multitude of creative ways that go beyond the traditional baked or mashed preparations. One popular method is to slice them into thin rounds or wedges, toss them with olive oil and spices, and roast them in the oven for a deliciously crispy snack or side dish. This method enhances their natural sweetness while providing a satisfying texture that pairs well with dips like hummus or guacamole.
Another innovative approach is to use sweet potatoes as a base for various dishes. For instance, you can create sweet potato toast by slicing them lengthwise and toasting the slices until tender. Top these with avocado, poached eggs, or nut butter for a nutritious breakfast or snack that’s both filling and flavorful. This alternative to traditional bread is gluten-free and packed with nutrients.
Sweet potatoes can also be incorporated into soups and stews for added creaminess and depth of flavor. Blending cooked sweet potatoes into a soup not only thickens the consistency but also infuses it with a natural sweetness that balances savory ingredients. Additionally, they can be used in smoothies, where their creamy texture complements fruits like bananas and berries, creating a nutrient-rich beverage that’s perfect for breakfast or post-workout recovery.
For those looking to indulge their sweet tooth, sweet potatoes can be transformed into desserts. A popular option is to make sweet potato brownies or muffins, where the natural sweetness of the potato enhances the flavor while adding moisture and nutrition. You can also mash cooked sweet potatoes with cinnamon and a touch of maple syrup for a wholesome dessert option that satisfies cravings without excessive added sugars.
Lastly, consider incorporating sweet potatoes into salads for a hearty twist. Roasted sweet potato cubes add color, flavor, and nutrition to mixed greens, quinoa, or grain-based salads. Pair them with ingredients like black beans, feta cheese, and a zesty dressing to create a balanced meal that’s both satisfying and nutritious.
They are sustainable and affordable
Sweet potatoes are not only a nutritious food choice but also a sustainable and affordable option that benefits both consumers and the environment. Their ability to thrive in diverse climates and soil conditions makes them a resilient crop, requiring fewer resources compared to many other vegetables. Sweet potatoes can grow in poor soil and withstand drought conditions, which reduces the need for excessive water and fertilizers. This adaptability contributes to lower environmental impact, making them an eco-friendly choice for conscientious eaters.
From an economic standpoint, sweet potatoes are often more affordable than other vegetables, especially when purchased in bulk or during peak harvest seasons. Their long shelf life allows for extended storage without spoilage, making them an economical staple that can be used in various dishes over time. This durability not only helps reduce food waste but also ensures that families can enjoy nutritious meals without breaking the bank.
In addition to their affordability, sweet potatoes support local economies when sourced from local farmers or markets. By purchasing sweet potatoes from local producers, consumers can help sustain agricultural communities while enjoying fresher produce. This practice promotes a farm-to-table approach, which fosters a stronger connection between consumers and the food they eat.
Moreover, sweet potatoes are versatile in their culinary applications, allowing for creative meal planning that maximizes their use. From savory dishes to sweet treats, incorporating sweet potatoes into a variety of recipes can help stretch grocery budgets while providing essential nutrients. Their natural sweetness can satisfy cravings for sugary foods, reducing the need for processed snacks and desserts that may be less healthy and more expensive.
