Good Mood Food #09 – Sweet Potato

 

 

GMFoodSweet Potato Bread

Makes 1 loaf of 23×12.5 cm or 9×5 inch, or 12 servings

Cook: 60 minutes

Shopping List:

  • 300 gr or 1½ cups white sugar
  • 120 ml or ½ cup vegetable oil
  • 2 eggs
  • 220 gr or 1¾ cups sifted all-purpose flour
  • 5 gr or 1 teaspoon baking soda
  • 2 gr or ¼ teaspoon salt
  • 1 gr or ½ teaspoon ground cinnamon
  • 2 gr or ½ teaspoon ground nutmeg
  • 80 ml or ⅓ cup water
  • 200 gr or 1 cup cooked and mashed sweet potatoes
  • 55 gr or ½ cup chopped pecans

TO MAKE:

  1. Pre-heat oven to 175° C or 350° F.
  2. Combine sugar and oil; beat well.
  3. Add eggs and beat.
  4. Combine flour, baking soda, salt, cinnamon and nutmeg.
  5. Stir flour mixture into egg mixture alternately with water.
  6. Stir in sweet potatoes and chopped nuts.
  7. Pour batter into greased 23×12.5 cm or 9×5 inch loaf pan (or 2 small loaf pans).
  8. Bake at 175° C or 350° F for about one hour.

Note: Substitute 113 gr or 1 stick of butter for the oil and pour melted butter on top and sprinkle with a cinnamon and sugar mixture the last ten minutes of cooking.

sweet-potatoENJOY !

Amount Per Serving
Calories: 303
Total Fat: 13.5g
Cholesterol: 35mg
Sodium: 171mg
Total Carbohydrates: 43.2g
Dietary Fiber: 1.6g
Protein: 3.7g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20150423-GMF-Sweet-Potato-Bread

Number 9 of the 20 Healthiest Foods on Earth
Sweet potatoes made it to the big time when they were featured on Oprah has a superfood that was flying under the radar. What’s nice about them is that they’re easy to cook, with lots of wiggle room for error. They also fill you up, are brimming with vitamins, and contain fiber which is essential for the proper functioning of your digestive system. They are a nice addition to any meal, and can provide instant balance since they fall somewhere between a starch and a vegetable.

Benefits
There are a wide range of benefits for sweet potatoes, but some of the highlights are that they can help to prevent a heart attack, keep your skin looking young, help you to feel relaxed, keep your immune system working well, gives you more energy, and contains antioxidants that can help reduce the amount of breakdown in your body due to free radicals. This is why they consistently make lists of superfoods and healthiest vegetables.

Vitamin Breakdown per 100g
Vitamin A – 384% – almost four times more than the daily recommendation!
Vitamin C – 33% of what you need daily of this powerful antioxidant.
Protein – 2g – a nice source of plant-based protein.

PDF of these 20-Healthiest-Foods-on-Earth

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