I was getting bored of the usual lineup of ingredients for smoothie making which thankfully helped me to create this enjoyable concoction the other day.
The secret and main ingredient: sweet potato
It blends well, tastes sweet, lends a creamy texture and is loaded with nutrients.
Nutritionally, let me break this smoothie down for you.
Health Benefits
Sweet Potato
According to nutritiondata.com you should acquire the following nutrients when you consume a yummy tuber such as this:
– Vitamin A (not true vitamin A, but beta-carotene) — a very high amount of it
– Vitamins C and E
– the following B vitamins: thiamin, riboflavin, niacin, B6, folate, pantothenic acid
– the following minerals: calcium, iron, magnesium, phosphorus, potassium, copper, manganese
Besides providing many micronutrients, sweet potatoes are a good source of dietary fiber and antioxidants. Some of these phytonutrients that act as antioxidants also may provide some anti-inflammatory benefits. Keep in mind that there are different varietals of sweet potatoes including a purple sweet potato which may possess other health benefits, including a higher antioxidant capacity.
Avocado
Vitamins K, C, E, folate, potassium, and dietary fiber are particularly abundant in these favorites of many, according to nutritiondata.com.
Coconut Milk
Derived from coconut meat, this creamy and satisfyingly delicious milk alternative has some of the same health benefits of coconut oil including:
– delivers lauric acid, a fatty acid component which possesses antibacterial and antiviral properties
– a rich source of medium chained triglycerides (or MCTs), a quickly metabolized group of fats, that instead of being stored as fat, the calories from these MCTs are readily used as an immediate fuel and energy source by organs and muscles — particulary beneficial to active individuals and athletes
Cinnamon
– antioxidant properties
– anti-inflammatory benefits
– blood sugar regulation: can help to improve insulin resistance
I hope you enjoy this smoothie. It’s packed with nutrients and while the sweet potato lends a sweet taste, the addition of the fat from the avocado and coconut milk should balance out some of that sweetness. Additionally, fat is important to help with the absorption of the beta-carotene from the sweet potato to ensure you’re receiving optimal nutrients. You could make and enjoy this for breakfast or for a snack.
And leave out the maple syrup entirely if you find that it’s sweet enough.
Let me know what you think.
Enjoy!
References
Mateljan, George. www.whfoods.com
nutritiondata.com
| Prep Time | 5 |
| Cook Time | 7 |
| Servings |
|
- 1 medium sweet potato I used an orange one and steamed before adding it to smoothie
- 1/2 can full-fat coconut milk
- 1/2 avocado
- 1/2 tsp cinnamon
- 3 cubes ice
- 1 pinch sea salt
- 1 tsp maple syrup
Ingredients
|
|
- Peel skin from sweet potato, cut into small pieces and steam for 5-7 minutes or until cooked. Remove from steamer and allow to cool.
- Add sweet potato, avocado, coconut milk to blender (I used a NutriBullet) and give it a good blend until all ingredients are mixed together.
- Add remaining ingredients and continue to blend thoroughly.
- If consistency is too thick, add more coconut milk until desired outcome.
If you'd like to amp it up a notch, nutritionally speaking, add some spinach for a green boost!