Did you know this has 7x your recommended daily value of Vitamin A

I've been so busy in the last week putting together a free program to help us get food on the table faster so that we can have more time for ourselves. Does that sound like something you need?

4 Days of Simple Suppers & Self Care is up and running but I'll definitely let you know the next time it runs. ​

One of the meals that we are making this week is Baked Sweet Potato with Thai Green Curry Sauce 
(recipe at the end)

Why did I choose sweet potatoes?

Firstly, they are packed full of vitamins, minerals and fibre.

Almost 800% of your vitamin A daily value is in a 200g serving of sweet potatoes. Plus the amount of fibre that you get in that serving is a whopping 6.6g
The ideal amount of fibre for women is 25-30g per day and for men 30-35g.
Most of us only eat about 14g

There are two different types of fibre - soluble and insoluble.

Soluble fibre absorbs water and softens your stool. Insoluble fibre adds bulk. Both are necessary for good elimination. 

Fibre is also a source of fuel for the cells in your digestive system because the fibre ferments and this feeds the cells. Having healthy gut bacteria means that your risk of IBS and infectious diarrhea is reduced. 

The high daily value of vitamin A is from beta-carotene.
This is what makes a plant yellow/orange in colour. It is the precursor to vitamin A and helps to form light detecting receptors in your eyes.
Which is why we were told as children to eat our carrots!

Vitamin A is also important in building a healthy immune system, it is key in maintaining healthy mucous membranes which is especially important in your gut. 

A lack of vitamin A increases gut inflammation and reduces your immune system's ability to fight infection.

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Sweet potatoes are also a good source of vitamin C. 

In a 200g serving they provide 2/3 of your daily value. Vitamin C is good for boosting your immunity but it also helps to support collagen production so it keeps your hair, skin and nails strong.

Here are some ways that you can add sweet potato to your meals - 

• Sweet potato chips - instead of potato chips, cut sweet potatoes length-ways, rub with olive or coconut oil and bake on a tray for 20 - 25minutes.  It is a great alternative mash.
• Make hasbrowns by grating the sweet potato, mixing in chopped onion and binding with almond or coconut flour, you can shallow fry in coconut oil or use an air-fryer to cook them
• Sweet potato spirals - use your spiraliser and add these vegetables to sauces or as an alternative to spaghetti. 

Remember to use some olive oil or coconut oil during your preparation as beta-carotene/vitamin A is a fat-soluble vitamin which means that it requires oil to be absorbed by your body. ​

Baked sweet potatoes with Thai curry sauce
Servings: 4 Ingredients
4 sweet potatoes [cut into chunkey cubes] 
1 tbsp sunflower oil 
1 onion [sliced] 
400 g button mushrooms [quartered] 
4 tsp green curry paste [more if you like it hot]
400 ml coconut milk 
1 tsp fish sauce [optional] 
1 lemon [zested and juiced]
1 red chilli [deseeded and finely chopped - optional] 
30 g fresh basil [roughly chopped]
30 g fresh coriander [roughly chopped]

Instructions 
1. Preheat the oven to 200°C
2. Toss potatoes in oil and roast for approx. 30min.
3. Meanwhile, heat the oil in a pan, add the onion and mushrooms, cover and cook for 10 minutes, stirring occasionally.
4. Remove the lid, stir in the green curry paste and cook for 30 seconds, then add the coconut milk. Bring to a gentle boil and simmer for 5 minutes. Add the roasted potatoes and toss to coat.
5. Add the chilli (if using) and herbs, reserving some herbs for serving.
6. Just before serving, stir in the fish sauce (if using), lime zest and juice of half the lime.
7. Serve with the remaining lime cut into wedges to squeeze over. (This is important, it really lifts the flavour - if you don't have limes replace with lemon).

Looking for ways to add more fibre & vitamins to your day?

Try adding these 5 powerful foods - https://bit.ly/2ZkPAhQ