Sweet Potato Salad:
Nutrition and Good Eats
All In The Same Bowl

Sweet potato salad is one of those easy dishes to assemble but the nutrition, vitamins and minerals, carotenoids, antioxidants... you get the idea. Substituting sweet potatoes for white potatoes in many of your recipes ultimately leads to a step up in building your immune system's health.

High in fiber, beta-carotene, vitamin C, potassium, trace vitamins and minerals plus a whole list of qualities which reduces your blood pressure naturally, prevents the early stages of some types of cancer, reduces your likelihood of developing heart disease, diabetes, obesity plus many of the as you age conditions common in the middle to later stages of life.

Give this recipe a try, mix up a few of the ingredients occasionally for variety (same as you do with regular potato salad) and try adding sweet potatoes into your diet on a more consistent basis.

(This recipe can be converted easily to eliminate many of the major allergens. The original recipe is below. Add or subtract ingredients as is needed in your particular circumstances.)

Makes 8 servings

Ingredients

• 4 pieces of fresh sweet potatoes
• 1/4 cup low fat mayonnaise
• 1 T. mustard (pick the golden or spicy as suits your taste)
• 4 stalks celery, sliced
• red or green sweet pepper, diced
• fresh pineapple, 1 cup, diced
• 2 pieces green onions, diced (use the green part also)
• garlic powder and pepper to taste
• 1/2 cup toasted chopped pecans
• chopped fresh chives optional for garnish

Preheat oven to 400 degrees. Wrap each sweet potato into aluminum foil and bake until done, approximately one hour.Unwrap and let cool. Peel, and dice in large chunks.**

In a large bowl, mix the mayonnaise and mustard until well combined. Add everything except the nuts and chives. Mix well, cover and refrigerate one hour till flavors blended.

Before serving, fold in pecans and sprinkle with chives.

** Alternatively, do not wrap in foil. Place two potatoes into microwave on a paper towel and cook on high power until done (depending on the size it will be approximately 6-10 minutes.) Remove the first two and repeat with the second two sweet potatoes.

Calories: 114 calories, 2g protein, 14g carbs, 2g fiber, 5g fat,2mg cholesterol, 34mg sodium

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