Prebiotics: Purple Sweet Potatoes

I never thought that I could love sweet potatoes more than I already do. Then I tried purple sweet potatoes. They are similar in flavor to regular sweet potatoes, but taste a bit more rich. Its like a thicker texture, with a little bit of a dryer, sweeter taste. 

Purple sweet potatoes are an amazing, versatile superfood. They are also an excellent source of prebiotics. Prebiotics are natural plant-based materials that make it to the intestines undigested, providing a nutrient source for gut microorganisms to grow and thrive; essentially it's just nutritious microbe food. Prebiotics are absolutely necessary to maintaining gut microbiome health. Here's Cultured Guru's list of the top three reasons why sweet potatoes are a wonderful prebiotic superfood: 

Purple sweet potatoes are so vibrantly colored because of a compound called anthocyanin. This compound is part of the flavonoid family of antioxidants. Other fruits and vegetables colored by this antioxidant are pomegranates, blueberries, blackberries and purple cabbage. 

1. Vitamins: Purple sweet potatoes are a rich source of vitamins such as vitamin A, vitamin B-6, and vitamin C. Vitamin A helps maintain healthy skin, soft tissue and mucus membranes. Vitamin C is essential for proper immune function and the synthesis of collagen. Vitamin B-6 plays an important roles in cell function and metabolism. 

2. Dietary Fiber: Dietary fiber is extremely beneficial to gut microbiome health. Dietary fiber is the main food source for the microbes of the gut. Dietary fiber can also improve the absorption of vitamins and minerals in your diet. 

3. Minerals: Along with lots of vitamins, sweet potatoes are full of essential minerals. They are packed with potassium, manganese, magnesium, and iron. Potassium helps to regulate blood pressure and is needed for proper nerve and muscle function. Iron is an essential part of many enzymes and proteins. It is also a part of hemoglobin which distributes oxygen throughout the body. Magnesium is necessary for over 300 biochemical pathways in the body. It helps with nerve and muscle function and supports a healthy immune system. These minerals also help to support the metabolism of probiotic bacteria in the gut. 

We've got two WONDERFUL purple sweet potato recipes, one savory and one sweet. They are both fantastic recipes and work so well with the rich, nutritious flavor of the potato. 

Breakfast Purple Sweet Potato

 
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Ingredients:

  • 1 Medium Purple Sweet Potato 
  • 2 Tablespoons Vegan Yogurt  
  • 1 Tablespoon Sun Butter 
  • 1 Teaspoon Agave Syrup  
  • Chia Seeds
  • Raw Cacao Nibs 
  • 1 Banana Sliced

Directions 

  • To cook your potato, poke it with a knife in about ten different spots, wash off, then place in the microwave for about 8 minutes, turning it over half way. 
  • Slice the potato in half, then mash it up a bit using a fork 
  •  Add the rest of the ingredients as toppings and enjoy! 

Savory Purple Sweet Potato

 
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Ingredients:

Directions 

  • To cook your potato, poke it with a knife in about ten different spots, wash off, then place in the microwave for about 8 minutes, turning it over half way. 
  • Slice the potato in half, then mash it up a bit using a fork
  • Combine the Kale and sauerkraut in a bowl and massage the kale until it is wilted a bit. 
  • Add the remaining ingredients as toppings and enjoy! 

 

Kaitlynn Fenley