Long considered a must-serve on the menu at Thanksgiving, the humble sweet potato often takes the stage as a star in casseroles topped with melted marshmallows, and perhaps maple syrup and chopped pecans. But these tasty tubers need not be reserved for holiday fare. Indeed, they are booming with benefits that may be enjoyed anytime.
Sweet potatoes — which come in orange, white, and purple varieties — are rich in vitamins, minerals, antioxidants, and fiber. One cup of baked sweet potatoes with skin provides 4 grams of protein, 6.6 grams of fiber, 769% of the Daily Value (DV) of vitamin A, 65% of the DV of vitamin C, ½ the DV of manganese, more than a quarter of the DV of vitamin B6 and potassium, and good amounts of pantothenic acid, copper and niacin.
In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals. These are unstable molecules that can damage DNA and trigger inflammation. Free radical damage has been linked to chronic illnesses such as cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health — the fiber and antioxidants in sweet potatoes are very valuable for gut health.
A fiber-rich diet has been linked to a lower risk of colon cancer and improved regularity. The antioxidants in sweet potatoes may provide gut benefits, too — more of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS).
So why wait for the holidays to consume this beneficial vegetable?
Enjoy a delicious departure from a customary casserole by making our recipe for Chai Sweet Potatoes.
Crafted with filtered water, Firepot Masala Chai Concentrate (an all-organic array of cinnamon, cardamom, coriander, ginger, black pepper, and cloves), organic cane sugar and organic black tea from India, lemon juice, and just a pinch of sea salt, our Chai marries marvelously with sweet potatoes' flavorful, fiber-rich character, adding an alluring amount of warm spices. One taste, and you'll be regularly rooting for this root vegetable.
2 cups boiled and mashed sweet potatoes
¼ cup half-and-half or cream
¼ cup Firepot Masala Chai Concentrate
Dash of salt
1 tsp brown sugar
Large marshmallows (5 per ramekin)
Preheat oven to 400℉.
Skin 2 cups of sweet potatoes, cut them into small pieces, and boil them until soft. Drain and mash them in a mixing bowl.
Add half and half or cream, Firepot Masala Chai Concentrate, salt, and brown sugar to boiled and mashed sweet potatoes. Stir until combined.
Scoop sweet potato mixture into individual ramekins. Top with 5 large marshmallows per ramekin.
Place ramekins on a baking sheet and bake in the oven until marshmallows are golden brown. About 20 minutes.
Serve and enjoy!
This recipe makes 4 servings.
For more great recipes that celebrate the warmth and allure of chai spice, download our newest recipe book "Chai Holiday Recipe Guide."