Wednesday, January 27, 2016

Instant Pot Maple Whipped Sweet Potatoes
Vegan And Gluten Free

Whipped sweet potatoes in 4 minutes!

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Reasons To Eat Sweet Potatoes
Besides being one of my favorites foods to eat, it is also one of the healthiest. Here are some reasons you should frequently include these in your diet.

#1 - Sweet potatoes are one of the best food sources of beta-carotene with the ability to raise our blood levels of vitamin A. Vitamin A is critical for healthy skin, mucus membranes, good vision, and a strong immune system. To boost the absorption of beta-carotene, always eat sweet potatoes with some fat.

#2 - They are rich in anthocyanin and other color-related phytonutrients. These compounds have strong anti-inflammatory properties. Animal studies demonstrate the reduction of inflammation in brain and nerve tissue after the consumption of sweet potatoes. 

#3 - In spite of their medium glycemic index and being a starchy food, sweet potatoes can potentially improve blood sugar regulation, even in people with type 2 diabetes. Their high fiber contributes to blood sugar regulation but beyond that, research has shown that sweet potato extracts can increase blood levels of adiponectin in persons with type 2 diabetes. This protein hormone is a key modifier of insulin metabolism.

#4 -  Besides beta-carotene (vitamin A), sweet potatoes are a good source of dietary fiber, vitamin B6, potassium, and manganese. 

#5 - Sweet potatoes are a naturally fat free food. So they are perfect on any weight-loss program. But as I mentioned, adding a bit of fat increases the absorption of beta-carotene. 

This Recipe Retains Nutrients
When compared to roasting or baking, boiling and steaming retains more of the beta-carotene. And when you are cooking them in the pressure cooker in a small amount of water, cooking them for a very short period of time, and whipping them in the cooking water, you are retaining most of the water soluble nutrients. 

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Maple Whipped Sweet Potatoes
Vegan, Dairy Free, Gluten Free
[makes 6 or more servings]

Requires an Instant Pot Electric Pressure Cooker. Can also cook in steamer basket on stovetop.
An electric hand beater does a nice job, although not necessary.

2 pounds sweet potatoes, peeled and diced
1/4 teaspoon salt, or to taste
1/2 to 1 tablespoon Earth Balance 
2 tablespoons 100% maple syrup

Directions (For Instant Pot)
Place the diced potatoes, 1/2 cup of water, and salt in the Instant Pot. Secure the lid and cook, on manual high pressure, for 4 minutes. Make sure the quick release valve is in the closed position. 

When it's done, hit the off button and do a quick release. Open the cover and tilt so that the steam comes out the back and away from your face. The sweet potatoes should be nice and soft and have just enough water for whipping. If you think there is too much water you can drain some but retain it all as you may whip it back in later. 

Add the Earth Balance and the maple syrup to the cooked potatoes and whip them until smooth. Test for salt and adjust if necessary. Serve while nice and warm.

Directions for Stovetop
Place the diced sweet potatoes in a steamer basket within a pot with water coming to the bottom of the basket. Cover and steam until the potatoes are soft.

Place the cooked potatoes in a bowl. Add the Earth Balance, maple syrup and salt. Whip until soft and creamy. If too dry, add some of the residual water from the pot.

Nutritional Information (using 1/2 tablespoon of Earth Balance)
Per serving: 150 calories, 1 g total fat, 0 g saturated fat, 2 g protein, 34 g carbohydrates, 4 g dietary fiber, and 188 mg sodium.

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