The Wellness Encyclopedia


The sciencey bit...

Sweet Potato (Ipomeoea batatas) is a delicious root vegetable to enjoy during the winter months, rich in a number of phytochemicals such as anthocyanins (water soluble plant pigments), which possess disease-preventing properties. Anthocyanins are important for the absorption of vitamin A, and we know that increased absorption of vitamin A is useful for promoting anti-carcinogenic, anti-inflammatory and anti-fatigue effects as well as its important job at scavenging free radicals... 

Research has suggested that sweet potatoes can be used to support the treatment of alcohol induced liver injury and atherosclerosis. In Japan sweet potatoes are used in the treatment of diabetes and some research is even suggesting that sweet potato can be used to act as a functional natural alternative to hormone replacement therapy as it contains diosgenin, a phyto-oestrogen , and a precursor of oestrogen.

So you can use this delicious food as your medicine this winter and gain the benefits of: improved lipid metabolism, reduced insulin resistance, improved digestibility of nutrients, and in addition gain the anti-carinogenic and anti-fatigue effects! Yippee!

Check out the below recipe....



Avocado & Marinated Goat Fetta Veggie Salad [serves 4]

A feast for the eyes as well as the stomach, this salad is a true celebration of the sweet nuttiness that can be found in a savoury dish. Between creamy sweet potato and avocado, marinated goat fetta and crunchy candied pecans, you wont be able to decide what to eat first!

Ready in 30 minutes.


Olive oil (for cooking)
400g Sweet Potato
1/2 cup pecans
1/4 cup brown sugar
1 tbs water
Rosemary panini (or plain panini)
2 cloves garlic
2 avocados
2 cucumbers
200g marinated goats fetta
2 tsp dijon mustard
2 tsp balsamic vinegar
2 tsp honey
1 bag mixed salad leaves

1. ROAST THE SWEET POTATO - Preheat the oven to 220/200 fan-forced. Chop the sweet potato (unpeeled) into 1 cm cubes. Drizzle with olive oil and season with a pinch of salt and pepper. Toss to coat and place in oven to bake for 20-25 minutes, or until tender.

2. COOK THE PECANS - Heat in a medium pan over a medium-high heat. Add the pecans and toast, stirring, for 3-4 minutes, or until golden. Remove from the pan and set aside.

3. CANDY THE PECANS - Return the frying to pan to a medium heat and add brown sugar, water, and a pinch of salt. Cook until melted and bubbling, return the pecans to the pan and cook stirring for 2-3 minutes or until the pecans are coated and the caramel is thick. Remove from the pan, spread over baking paper and set aside to cool.

4. MAKE CROUTONS - slice or tear the rosemary panini into 1 cm chunks. Peel and crush the garlic. Wipe out the medium pan with a paper towel and return to a medium-high heat with a good drizzle of olive oil. Add the panini and garlic and cook, tossing for 5-6 minutes or until golden.

5. ASSEMBLE SALAD - In a large bowl, combine the oil from the marinated goat fetta, the dijon mustard, balsamic vinegar and honey. Season with a pinch of salt and pepper and mix well. Add the roasted sweet potato, avocado, croutons, cucumber and mixed salad leaves and toss to coat.

6. SERVE UP - divide the salad between bowls, crumble goats cheese over and top with candied pecans. Enjoy!

NUTRITION - PER SERVE 100g | 163 cal, 4.2g protein, 10.1g fat, 13.1g carb. (For added health benefits eat and enjoy with loved ones)

Love, J x

(Recipe from hello fresh)

Jen ParkerComment