I remember the first time that I had pea shoots. My youngest son’s pre-school class had gone on a field trip to an organic farm, and I was a chaperone. As part of our tour, they cut pea shoots that were growing and handed them out for us to try. I was not a big “greens” fan at that point, so I wasn’t crazy excited to eat anything with stems and leaves. Since I was trying to be a good sport for my son and his friends, I ate them and tried to not make a face. The second I tasted them though, I knew that I didn’t need to act like they were good because they really were good. In fact, they were delicious! If you haven’t tried pea shoots, I’m here to tell you why this vegetable may just become a regular on your springtime menu as well as why they’re so good for you, how much they cost and how to eat them. 

What Are Pea Shoots?

Pea shoots are essentially baby garden pea plants. Since peas are vining plants, pea shoots are the leaves, stems and in some varieties tendrils from the tops of the very young plants. While the peas themselves take 65-80 days before they’re ready to harvest¹, pea shoots can be eaten within 2-4 weeks² when they’re several inches tall. Because peas do best in mild to cool weather, pea shoots are available in spring, early summer in some places, and fall. If you’re wondering if they taste more like a pea or more like a green, the answer is both. They actually have a very sweet pea flavor, with a similar texture of leafy greens. 

The texture of pea shoots is one of the reasons why I like them so much. While they’re full of healthy nutrients like leafy greens, the fact that you eat the tender stems makes the texture similar but slightly different. This offers some variety for someone who eats a lot of greens! 

Nutrients in Pea Shoots

From a nutritional standpoint, pea shoots may be baby plants, but they pack an adult-sized punch. They’re high in water, low in fat, low in carbohydrates, and a good source of fiber. They also have high amounts of Vitamins C, E and A and potassium³. 

Health Benefits of Pea Shoots

Because of its high nutritional profile, pea shoots offer many health benefits. The high levels of Vitamin C and E act as antioxidants and help the immune system to work properly^6,7. Vitamin A is important for vision, immune function, reproduction and cellular communication⁸. And your body needs potassium for proper kidney and heart function as well as for optimal muscle and nerve health⁹. 

In addition, pea shoots have a high carotenoid profile³. These act as antioxidants that protect cells and help to block the early stages of cancer. 

How to Buy, Store and Eat Pea Shoots

Pea shoots are abundant at farmers’ markets in the spring, early summer and fall. While they will come already bagged up, be sure and check to make sure that they look fresh and not wilted. 

To store them, wrap them in a paper towel and leave them in an open plastic bag. You don’t want to wash pea shoots until you’re ready to use them. When you do wash them, do it gently under cold water. I like to put mine in a colander and just gently toss them around under the running water. 

You’ll also probably want to trim off any extra-long stems that don’t have leaves. While the stems are very tender, it’s the combination of the leaves and the stems that make these so tasty. 

The nice thing about pea shoots is that they are delicious raw, or you can cook them in a skillet like you would with a stir-fry. If you’re cooking them, you’ll want to do it for a very short time, just before you’re planning to serve the dish. My favorite ways to eat pea shoots are mixed in with salads, on sandwiches or in an omelet. 

Cost of Pea Shoots

The important thing to remember is that a cup of pea shoots goes a long way in any recipe. While you can certainly make an entire salad or side dish out of them, they are usually used to complement or add to something else that you’re serving. I generally pay about $4 for a bag that contains just over three cups. That’s about $1.30 per cup. A cup is definitely a good size serving for however I’m using them. 

Lean on Your Community

Have you tried pea shoots? If so, let us know in the comments how you like to fix them. 

Sources

1. NC Cooperative Extension Chatham County Center. Plant Peas, Please.https://chatham.ces.ncsu.edu/2017/02/plant-peas-please/
2. New Entry Sustainable Farming Project. Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy. https://nesfp.org/world-peas-food-hub/world-peas-csa/produce-recipes/pea-shoots
3. J. Santos, M. Herrero, J.A. Mendiola, M.T. Oliva-Teles, E. Ibáñez, C. Delerue-Matos, M.B.P.P. Oliveira. April 2014. Food Research International. https://www.sciencedirect.com/science/article/abs/pii/S0963996914000799?casa_token=pbsqBC0jOy4AAAAA:nnA1mHt5TbqQxo03aH0sc1LBFjH6nfTBl5WgBnSX85C6h_mSbq6YVJMhZBIVbIlhFlKz5Is0
4. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/506159/nutrients
5. Cronometer. https://cronometer.com
6. National Institutes of Health Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
7. National Institutes of Health Office of Dietary Supplements. Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
8. National Institutes of Health Office of Dietary Supplements. Vitamin A. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
9. National Institutes of Health Office of Dietary Supplements. Potassium. https://ods.od.nih.gov/factsheets/Potassium-Consumer/
10. U.S. Department of Agriculture Agricultural Research Service. Dark Green Leafy Vegetables. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

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For anyone trying to eat a lot of leafy greens, Swiss chard is a must. It can be eaten raw or cooked and is so packed with nutrients that it’s not only ranked as one of the healthiest greens, it’s considered to be one of the healthiest foods overall¹. Here’s a look at the health benefits of Swiss chard, its nutrition information and some tips on how to eat it. 

What is Swiss chard?

Swiss chard is a member of the Amaranthaceae plant family², which also includes beets and spinach. It has beautiful colored stems that can be white, yellow, orange or various shades of red. Rainbow chard is simply different kinds bunched together.

Swiss chard was first traced to Sicily and is very popular with Mediterranean cooks³. According to the University of Illinois Extension’s Watch Your Garden Grow series, the word “Swiss” was “used to distinguish it from French charde by nineteenth century seed catalogues publishers and the name stuck³.”

Swiss chard generally grows when temperatures are a little cooler in the spring or fall, but The Old Farmer’s Almanac says that it’s very tolerant of hotter temperatures too⁴. That’s why you can find it at local farmers’ markets in the summer, even when it’s too hot for other greens. You can usually find it year-round in the refrigerated produce section at your grocery store. 

Nutrients in Swiss chard

The many health benefits of Swiss chard come from the fact that it’s packed with nutrients. Consequently, it ranks among the top five nutrient dense foods on Dr. Joel Fuhrman’s Aggregate Nutrient Density Index (ANDI)¹. 

Health benefits of Swiss chard

Swiss chard is high in antioxidants and is widely used as an antidiabetic in traditional medicine in many cultures around the world^6,7,8,9.  One of the studies that looked at the antidiabetic properties also looked at the possible antibacterial activities of different extracts and isolated flavone C-glycoside compounds from Swiss chard leaves. Researchers found that the leaves can be used as “a natural source of antibiotic and hypoglycemic drugs⁸.” Still another study found that some of the phytochemicals in chard help to inhibit cancer cell growth and that extracts help treat high blood pressure⁹. All traits that make Swiss chard a truly functional food⁹. 

How to store and eat Swiss chard

Swiss chard should be eaten fairly soon after it’s bought. Because it’s highly perishable, storing it in the refrigerator is best. You’ll also want to wait to wash the leaves until you’re ready to use them.

You can store Swiss chard in a sealed refrigerator-safe bag for 2-3 days (although I’ve had it keep for as long as 7 days before and it still tasted perfectly fine.) You can also eat the stems. If they’re stored separately from the leaves, they’ll last longer. 

Swiss chard leaves taste a little earthy and are a great substitute for spinach. You can eat them either raw or cooked. I often include them with the kale in my smoothie just to add additional nutrients. The stems taste wonderful roasted with just olive oil, salt and pepper. 

Here are some of my favorite recipes that use Swiss chard:

• Wilted Swiss Chard
• Swiss Chard Salad
• Swiss Chard with Garbanzo Beans

Cost of Swiss chard

Swiss chard, like other leafy greens, is usually sprayed heavily with pesticides and fungicides. As a result, it’s best to buy organic if at all possible. The price I pay at the farmers’ market for organic is $3/bunch. That is cheaper than the $3.50-$3.75 that I would pay for conventional that the mainstream grocery store charges. Somewhat surprisingly, I can buy organic at Whole Foods for as little as $2.49. That’s cheaper than both the farmers’ market and the regular grocery store. No matter where you buy it, Swiss chard is an inexpensive way to add plenty of nutrients to any meal. 

Lean on your community

What is your favorite way to use Swiss chard? Be sure and let us know in the comments below. 

Sources

1. Joel Fuhrman, MD. ANDI Food Scores: Rating the Nutrient Density of Foods. https://www.drfuhrman.com/elearning/eat-to-live-blog/128/andi-food-scores-rating-the-nutrient-density-of-foods
2. Food Source Information. Colorado Integrated Food Safety Center of Excellence. Swiss Chard. https://fsi.colostate.edu/swiss-chard/#zp-ID-4095-176389-KAQM9ISV
3. University of Illinois Extension. Watch Your Garden Grow series. Chard. https://web.extension.illinois.edu/veggies/chard.cfm
4. The Old Farmer’s Alamanac. https://www.almanac.com/plant/swiss-chard
5. U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
6. Mzoughi Z, Chahdoura H, Chakroun Y, et al. Wild edible Swiss chard leaves (Beta vulgaris L. var. cicla): Nutritional, phytochemical composition and biological activities. Food Res Int. 2019;119:612-621. doi:10.1016/j.foodres.2018.10.039 https://pubmed.ncbi.nlm.nih.gov/30884696/
7. Sacan O, Yanardag R. Antioxidant and antiacetylcholinesterase activities of chard (Beta vulgaris L. var. cicla). Food Chem Toxicol. 2010;48(5):1275-1280. doi:10.1016/j.fct.2010.02.022 https://pubmed.ncbi.nlm.nih.gov/20184938/
8. Mohammed HS, Abdel-Aziz MM, Abu-Baker MS, Saad AM, Mohamed MA, Ghareeb MA. Antibacterial and Potential Antidiabetic Activities of Flavone C-glycosides Isolated from Beta vulgaris Subspecies cicla L. var. Flavescens (Amaranthaceae) Cultivated in Egypt. Curr Pharm Biotechnol. 2019;20(7):595-604. doi:10.2174/1389201020666190613161212 https://pubmed.ncbi.nlm.nih.gov/31203800/
9. Ninfali P, Angelino D. Nutritional and functional potential of Beta vulgaris cicla and rubra. Fitoterapia. 2013;89:188-199. doi:10.1016/j.fitote.2013.06.004 https://pubmed.ncbi.nlm.nih.gov/23751216/

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What is Bok Choy?

Bok choy is also known as pak choi or pok choi and is a type of Chinese cabbage. It’s a leafy green that’s part of the cruciferous family of vegetables. Cruciferous vegetables also include broccoli, cauliflower, brussels sprouts, cabbage, kale, and collard greens. 

Bok choy is a cooler season vegetable, so it’s in season in the spring and early summer and in the fall. It has a mild taste and both the leaves and stalks can be eaten. 

If you see it listed as baby bok choy, Gardening Know How¹ explains that this just means that it was harvested earlier, so the leaves are small and tender. Baby bok choy is usually sweeter than regular-sized bok choy. 

Nutrients in Bok Choy

No matter the size, the health benefits of bok choy are numerous. It’s low in calories and is packed with the all-important Vitamins A, C and K. 

Health Benefits of Bok Choy

The health benefits of bok choy stem from all of the nutrients it contains. Its high level of Vitamin C acts as an antioxidant, helps wounds to heal through its ability to make collagen and helps the immune system to work properly³. Vitamin K found in bok choy helps with blood clotting and bone growth⁴. And the Vitamin A is important for vision, immune function, reproduction and cellular communication⁵. 

Bok choy and other cruciferous vegetables are also being looked at by cancer researchers because they contain a group of sulfur-containing chemicals that may help to prevent cancer⁶. In addition, in 2014, a Centers for Disease Control and Prevention study found that bok choy ranks second in nutrient density out of 41 Powerhouse Fruits and Vegetables. Watercress was first with a score of 100, bok choy came second with a score of 91.99, and chard was third with a score of 89.27⁷.

How to Store and Prepare Bok Choy

Bok choy does not keep well for a long time, so the best way to store it is in the refrigerator. I’ve found that putting it in a gallon baggie with another baggie covering it from the other end keeps it fresh for the longest amount of time. It should be used within 3-5 days. 

Bok choy can be eaten raw, steamed or in a stir-fry. When I use it in a stir-fry, I include the stalks with the vegetables that take longer to cook and then add the leaves at the last minute. Bok choy can also be substituted for cabbage in most recipes.

Here are several of my favorite bok choy recipes:

• 10-Minute Lemon Garlic Sauteed Bok Choy
• The Best Bok Choy Recipe (Garlic & Ginger)
• Sesame Stir-Fry (I substitute bok choy for the cabbage) 

Cost of Bok Choy

Bok choy is very affordable. Since very few pesticides are used on it, it’s not necessary to buy it organic. Even if you do go for the organic version though, the price is very reasonable for the amount of food that it provides. 

The price of bok choy usually ranges from $1.35 for conventionally grown to $3.50 for organic. 

Lean on Your Community

Have you tried bok choy? If so, be sure and let us know in the comments below how you like to fix it. 

Sources:

1. Gardening Know How. https://www.gardeningknowhow.com/edible/vegetables/bok-choy/what-is-baby-bok-choy.htm
2. U.S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168390/nutrients
3. National Institutes of Health Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
4. National Institutes of Health Office of Dietary Supplements. Vitamin K.  https://ods.od.nih.gov/factsheets/Vitamink-HealthProfessional/
5. National Institutes of Health Office of Dietary Supplements. Vitamin A. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
6. National Cancer Institute. Cruciferous Vegetables and Cancer Prevention. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
7. Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Centers for Disease Control and Prevention. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390

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What is Asparagus?

Asparagus is part of the lily family, which includes garlic, onions, leeks and chives. They come in white, green and purple varieties. Green asparagus has a slight woody taste, the white variety is milder, and purple is a bit sweeter. According to the University of Illinois Extension’s Watch Your Garden Grow series, if you’re eating it in Europe, you should expect white asparagus. If you’re eating it in the U.S., you should expect the green or purple varieties. The health benefits of each of these is about the same.

Nutrients in Asparagus

Asparagus is low-calorie and packed with nutrients – especially Vitamin K and Folate.

Nutrition Facts⁽²⁾:
(.5 cup or about 6 medium spears)

Calories 20
Protein 2 grams
Fat 0.2 g
Carbohydrate 4 grams
Fiber 2 grams
Vitamin C 7 mg (8% of DV)
Vitamin A 45 ug (6% of DV)
Potassium 202 mg (4% of DV)
Folate 134 ug (34% of DV; 22% of DV for women who are planning pregnancy or who are pregnant)
Vitamin K 46 ug (28% of DV)

Health Benefits of Asparagus

Because of all of these nutrients, there are many health benefits of asparagus. One of the most significant of these is the amount of Folate it contains. Folate is a major player in making DNA and other genetic material ³. That’s why eating vegetables high in this vitamin, like asparagus, is so important if you’re planning to become pregnant or during early pregnancy. Folate helps to reduce the risk of neural tube defects,⁴ which are birth defects of the brain, spine or spinal cord⁵.

According to Ohio State University Extension’s Live Smart Ohio series, Asparagus also provides antioxidants to help prevent cancer, and it contains substances that reduce inflammation, which can lead to heart disease⁶.

It’s important to know that studies show there can be too much of a good thing when it comes to Folate. The established upper level for Folate is 1,000 mcg (or ug) per day. Beyond this, high amounts of folic acid could lower immune system defenses needed to fight viral infections and cancer^7.

How to Buy and Retain the Health Benefits of Asparagus

There are several things to consider when you’re buying asparagus. These tips are a combination of my experience and suggestions from Ohio State University’s Live Smart Ohio series.

1. Stalks and spears should be firm – not limp or drooping. If they are limp or flexible and rubbery feeling, don’t buy them.
2. Buy local if at all possible because asparagus is highly perishable. While it’s kept chilled in transport, the shorter distance your asparagus has to travel, the better.
3. Don’t be scared off by the tough, woody base of each stalk. These can be removed before you cook them.
4. Don’t buy asparagus that doesn’t have a small and pointed tip. If the tip is flaring out at all, don’t buy it.

How to Prepare Asparagus

Asparagus can be boiled, steamed or roasted. It can also be served raw, but I’ve never tried it that way, so I can’t recommend it one way or the other. My favorite way to fix it to retain the health benefits of asparagus is roasting.

1. Simply, snap the ends off by holding toward the bottom with both hands. You’ll feel where it automatically gives, and that’s where you snap.
2. Lay it out in a single layer in a baking dish or baking sheet.
3. Drizzle some olive oil on it and sprinkle with salt and pepper.
4. Cover with tin foil
5. Cook it at 400° Fahrenheit for 10 minutes.
6. Remove the foil and let it cook for another 10 minutes.

**This is for thicker spears. For thin spears, check after 5 minutes of cooking while they’re covered. If it looks like they’re cooking fairly quickly, go ahead and take the foil off and cook for another 5 minutes.

Cost of Asparagus

I’m going to say it right here. Asparagus is not cheap. It takes a long time to grow and has a relatively short season. It’s a springtime delicacy that’s perfect for a healthy splurge. Asparagus can be served by itself on the side, or it can be paired with brown rice to make it a little heartier. Either way, even in my frugal (cheap!) estimation, I think its wonderful taste and many health benefits are worth the extra price I pay for the 3-4 weeks that it’s available.

The Environmental Working Group includes asparagus on its Clean Fifteen list, which means it’s not high in the amount of pesticide residue that it contains. That’s important to know if you’re having to be cost-conscious about which vegetables to buy organic.

The cost of organic asparagus is usually around $4.50/lb and conventionally grown is usually about $4/lb. Since a pound is about 12 spears or so (if they’re thick), it would take 1.5-2 lbs to make four .5 cup servings. If you buy conventional, that’s about $6-$8 to have asparagus as a side dish for a family of four.

Lean on Your Community

Do you love asparagus? If so, be sure and let us know in the comments below how you like to fix it.

Sources:

1. University of Illinois Extension. Watch Your Garden Grow
2. S. Department of Agriculture. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168390/nutrients
3. S. Department of Health & Human Services. National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-Consumer/
4. Wilson RD; GENETICS COMMITTEE; MOTHERISK. Pre-conceptional vitamin/folic acid supplementation 2007: the use of folic acid in combination with a multivitamin supplement for the prevention of neural tube defects and other congenital anomalies [published correction appears in J Obstet Gynaecol Can. 2008 Mar;30(3):193. Goh, Ingrid [corrected to Goh, Y Ingrid]].J Obstet Gynaecol Can. 2007;29(12):1003? doi:10.1016/S1701-2163(16)32685-8 https://pubmed.ncbi.nlm.nih.gov/18053387/?from_term=health+benefits+of+asparagus&from_pos=6
5. S. National Library of Medicine. MedlinePlus. https://medlineplus.gov/neuraltubedefects.html
6. Ohio State University Extension. Family and Consumer Sciences Live Smart Ohio. https://livesmartohio.osu.edu/food/williams-973osu-edu/appetizing-asparagus/
7. Tufts University. https://now.tufts.edu/news-releases/high-folic-acid-intake-aged-mice-causes-lowered-immune-response

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Nutrients in Beets

Beets are rich in folate, high in fiber, and a good source of potassium, phosphorus and Vitamin A⁽¹⁾. They’re also a good source of dietary nitrates, which we do need ^(2,3,3,4,5).

Nutrition Facts⁽¹⁾:

(1 cup cooked, sliced)

Calories 31
Protein 1.5 grams
Carbohydrate 8.5 grams
Dietary Fiber 1.5 grams
Potassium 259 mg
Phosphorus 32 mg
Folate 53.2 mcg
Vitamin A 58.5 IU

Health Benefits of Beets

What does all of the good stuff in beets do for our bodies? A lot! Research has shown that drinking beet juice (one of the most popular ways to consume beets) may help with the prevention and treatment of heart disease², may increase neuroplasticity in the aging brain³, may improve blood flow to critical brain areas known to be involved in executive functioning⁵, and may improve how our mitochondria function². Mitochondria process oxygen and convert nutrients from the foods we eat into energy. 

Beets have also been shown to be good for increasing exercise performance,^(2,3,4) but timing is apparently everything. You’ll need to drink your beet juice about three hours before you train or compete to reap the most benefits⁴.  It also seems that drinking just over 2 cups is the ideal amount for the best results⁴.

How to Prepare Beets

One of my favorite ways to eat beets is to roast them. Because they naturally contain sugar, roasting helps to bring out their sweetness and flavor. I have never had beet juice, but in reading all of the studies that focus on it for health benefits, I will definitely be trying beet smoothies soon. (I prefer smoothies over juice so that I don’t lose any of that valuable fiber.) 

Here are a couple of beet smoothie recipes that you may want to try:

• Blueberry Beet Smoothie by Well Plated
• Apple Ginger Beetroot Smoothie by The Kitchen Girl

Here are my favorite roasted beet recipes:

• Simple Roasted Beets by Spend With Pennies
• Roasted Beetroot Salad with Goat Cheese & Walnuts by The Cooks Pyjamas

Budget Benefits of Beets

As long as you buy them in-season, beets are affordable. I can buy a small- to medium beet at my local farmers’ market for about 50 cents. It takes about eight small- to medium beets for a very good-sized recipe of roasted beets, which go great with brown rice, wild rice or quinoa for the perfect side dish. The beet smoothie recipes I mentioned above each include one small beet. 

If you’re juicing beets, Gina Eykemans says in this article for @kitchnn that it takes about four red beets to produce 1 cup of juice. If you’re drinking it as the ultimate exercise enhancer as mentioned above, that’s going to be about $4 for your 2 cups of juice. Now that’s a bit on the pricey side for me, but if you’re used to buying juice at a juice bar, that may be on par or cheaper than what you’re used to or if your exercise performance is a huge deal for you, it may be well worth it. 

For me, I’ll stick with my roasted beets and beet smoothies to reap all of the health benefits I can from simply eating these beautiful veggies. 

Sources

1. University of Illinois Extension. Watch Your Garden Grow: Beets. https://web.extension.illinois.edu/veggies/beet.cfm
2. Beresewicz, Andrzej, Gajos-Draus, Anna. Enjoy Your Heart-Beets. The Role of Dietary Inorganic Nitrate in Cardiovascular Health. Kardiologia Polska (Polish Heart Journal). https://www.mp.pl/kardiologiapolska/issue/article/14433
3. Petrie M, Rejeski WJ, Basu S, et al. Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain. J Gerontol A Biol Sci Med Sci. 2017;72(9):1284–1289. doi:10.1093/gerona/glw219. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861951/
4. Jones AM, Bailey SJ, Vanhatalo A. Dietary nitrate and O? consumption during exercise. Med Sport Sci. 2012;59:29–35. doi:10.1159/000342062. https://www.karger.com/Article/Abstract/342062
5. Presley TD, Morgan AR, Bechtold E, et al. Acute effect of a high nitrate diet on brain perfusion in older adults. Nitric Oxide. 2011;24(1):34–42. doi:10.1016/j.niox.2010.10.002 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/

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Health Benefits of Sweet Potatoes

The health benefits of sweet potatoes are numerous¹. According to Carolyn Washburn, an Extension Associate Professor at Utah State University, they’re “fat-free, low in sodium, cholesterol-free, a good source of dietary fiber, high in Vitamin A and C, and a good source of potassium². Yes, they are fairly high in carbs, but most of us need a healthy dose of carbs to keep our body fueled³ and to feel energized throughout the day. It’s much better to get them from high nutrient vegetables than from a couple of slices of white bread that have little to no nutritional value.

It’s generally accepted that a medium sweet potato weighs about 130 grams. That means it contains about 27 grams of carbohydrates and 4 grams of fiber⁴ for a total net carbs content of 23 grams. While you probably wouldn’t want to eat one every day, for most people, one to two a week is a good way to make sure you’re getting the healthy carbs that you need. If you are having digestive issues or are simply trying to reset your gut, the fiber in sweet potatoes can help to promote a healthy microbiome (the collection of all of the bacteria, fungi, viruses, and their genes that naturally live on our bodies and inside us⁵).

How Much Do Sweet Potatoes Cost?

At my local farmer’s market, you can find pesticide-free sweet potatoes for about $1.50/lb and at many grocery stores this time of year, you can find them for as low as $1.25-$1.30/lb. A pound generally equates to around 3 medium sweet potatoes, making them a good, low-cost option for being part of a healthy meal.

How to Store Sweet Potatoes

While sweet potatoes can last for three to four weeks if they’re kept in a dry, dark, cool (55°F) place², it’s best to use them within one week of purchasing. They do not need to be refrigerated.

How to Prepare Sweet Potatoes

Besides just baking a sweet potato and sprinkling some cinnamon on it, here are some of my favorite sweet potato recipes:

• Black Bean Sweet Potato Soup
• Black Bean Smothered Sweet Potatoes
• 30-Minute Golden Lentil Curry with Sweet Potatoes and Kale

How to peel and cut an uncooked sweet potato

Peeling and cutting an uncooked sweet potato can be time-consuming and frustrating. Here’s a pro tip for making the process easier. Poke holes in the sweet potato with a fork and microwave it for three minutes. Let it cool for a few minutes, but not so it’s completely cooled. Then peel with a knife or peeler. The skin should come right off, and it will be easy to cut into cubes if needed.

Sources:

1. PubMed.gov. Journal of Medicinal Food. Sweet Potato(lpomoea batatas [L.] Lam) –a valuable medicinal food: a review.
2. Utah State University Cooperative Extension Food Sense. Food Sense Guide to Eating Fresh Fruits and Vegetables.https://extension.usu.edu/juab/ou-files/FN_FoodSense_2011-04pr.pdf
3. The Johns Hopkins Patient Guide to Diabetes. http://hopkinsdiabetesinfo.org/the-truth-about-starchy-vegetables/
4. United States Department of Agriculture. USDA Product Information Sheet. https://fns-prod.azureedge.net/sites/default/files/fdd/100343_Sweet_Potatoes_Fresh.pdf
5. National Institute of Environmental Health Sciences. Microbiome.

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