Quick and Healthy: Kale Sweet Potatoes

kalesweetpotatoes

Quick and Healthy:  Kale Sweet Potatoes

Servings: 2  |  Prep time: 5 min.  |  Cook time:  20 min.  |  Modified from original recipe here.

Ingredients:

  • 2 medium sized organic sweet potatoes
  • 6 organic Tuscan kale leaves
  • 1 tablespoon olive oil
  • 2 tablespoons light margarine  (I know, it’s processed but I Can’t Believe It’s Not Butter Light is the best!)
  • Course kosher salt and black pepper to taste
  • Optional:  10 flat leaf parsley leaves (chopped)
  • Optional: 1 clove of garlic minced

kalesweetpotatos

Directions:

  1. Turn oven on to 350 degrees.
  2. Clean sweet potatoes and rub with olive oil and salt.
  3. Put in microwave on high for 5 minutes (up to 8 minutes depending on size), turning over half way through.
  4. While sweet potatoes are cooking, turn kale leaves upside down and peel off the leaves from the center stalk into small pieces.
  5. Once the sweet potatoes are manageable to hold, cut in half and scoop out the potato with a spoon into a bowl leaving some on the skin (so it stays together).
  6. Mix in the rest of the ingredients thoroughly (the kale will wilt).
  7. Place the mixture back in the skinned shells and place in the oven for about 10 – 15 minutes.
  8. Enjoy!

A word of warning: I absolutely loved the garlic in it, but my husband hated it!  If you aren’t a garlic fan, leave it out.  I’ve made this three times this week as a side for myself – no joke!  It’s awesome!!

Calories:  182 cal  |  Fat:  6 g  | Carbs:  30 g  |  Fiber:  5 g  |   Protein:  5 grams

*Health Benefits:

Sweet potatoes are an excellent source of vitamin A (for healthy skin/eyesight), and a very good source of vitamin C (to heal wounds, form scar tissue, and repair bones, cartilage, teeth) and manganese (for brain and nerve function).

Kale is an excellent source of vitamin K (regulates normal blood clotting), vitamin A, vitamin C, manganese, and very good sources of fiber (for digestive health), copper (helps your body utilize iron), tryptophan (helps regulate appetite), calcium (for strong bones and teeth), vitamin B6 (helps make antibodies to fight disease), and potassium (builds protein and muscle and breaks down carbohydrates).

Olive oil (extra virgin)  has anti-inflammatory properties and is good for heart health if taken in moderation.

Garlic has cardiovascular benefits to keep blood pressure under control, anti-inflammatory benefits, antibacterial and antiviral benefits, helps prevent certain cancers, and may improve the metabolism of iron.

Flat leaf parsley is a rich source of anti-oxidant nutrients (vitamins K, C, and A).

Health Risks:

You can have too much of a good thing.  For those of you who are sensitive to oxalates, both sweet potatoes and kale have a higher amount of them. When oxalates become too concentrated the body, they can crystallize and can cause health problems in some people.

*Sources: 1, 2, 3

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