Recipe 13: Sweet Potato and Carrot side dish

Recipe 13: Roasted Sweet Potatoes and Carrots side dish

Serves 4

Ingredients:

2 sweet potatoes

2 large carrots

1 tablespoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning (basil, parsley, oregano)

1 tsp salt

1 tsp pepper

Directions: Preheat oven to 400. Peel carrots and slice into ¼ inch pieces. Slice sweet potatoes into ¼ inch slices. Place on cookie sheet. Add all other ingredients and use hands to toss. This will ensure every vegetable slice is coated in seasoning and olive oil. Bake for 30 minutes, use spatula to turn veggies, then back an additional 15-20 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Sweet Potatoes: sweet potatoes, pound for pound, are one of the most nutritional foods. They are full of beta carotene. They help to regulate blood sugar, and are full of fiber, vitamin C, vitamin D, magnesium, Iron and B6. Vitamin C helps skin to retain elasticity (reducing wrinkles). It aids in the formation of bones and prevents cold and flu related illness. Magnesium maintains healthy heart, muscle and nerve function. Magnesium also helps the body to absorb calcium which is essential for bone strength.

Carrots: Because of its bright orange color, you can tell carrots are loaded with beta carotene which maintains vision and eye health. Carotenoids are being looked at for their ability to prevent certain cancers.

Garlic: contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Olive Oil: Omega-9 fatty acid which helps reduce the risk of heart disease. Monounsaturated fats in olive oil can lower blood pressure. It also has anti-inflammatory agents.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Beta carotene works with vitamin A to improve eye health. Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function.

Parsley: Parsley is a very mild herb, which makes it an easy addition to any meal. It is full of antioxidants, vitamin A, vitamin C, vitamin K, and Zea-xanthin. Zea-xanthin is a carotenoid  that can help prevent macular degeneration. Vitamin K is essential for bone health.

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.